Protein, Protein, Protein… But What About the Fiber?!
Protein has definitely earned its moment in the spotlight. Everywhere you go, people are talking about protein. People are adding protein powder to their coffee, buying protein snacks, and focusing on hitting daily protein goals.
But can we talk about something that deserves just as much attention?
Fiber.
And believe it or not, it was my 3 year old who reminded me of its importance.
A Lesson From the Potty
The other day we were sitting at the dinner table when my daughter suddenly announced that she needed to use the potty.
We walked over, she climbed onto the toilet, rested her little feet on her Squatty Potty, and started chatting away about her day. Mid-sentence she stopped, looked down between her legs, and said,
"Mommy... it's not coming out!"
She pushed a little harder.
"Mommy, it's stuck!"
My first instinct was to laugh at her completely matter-of-fact commentary, but I also knew this was the perfect teaching moment.
I told her to relax, take some deep breaths, and focus.
After she finally finished, I explained that when poop is hard to push out, it's often because we haven't had enough water or enough fiber.
She looked right at me and confidently said,
"When I get back to my chair, I'm going to eat my potatoes."
I was SO proud.
If only every nutrition lesson ended that easily.
The Nutrient Everyone Forgot About
In my opinion, fiber is one of the most underrated nutrients.
We're constantly hearing about protein, and don't get me wrong, protein is vital, but we don't exactly live in a protein-deficient country.
But, we do have a fiber deficiency problem.
In fact, dietary fiber is considered one of the underconsumed nutrients of public health concern in the United States because so few people meet the recommended intake.
Current minimum recommendations:
Women: 25 grams/day
Men: 38 grams/day
Children: Recommendations vary by age, but many children also fall short of their daily needs.
Most people have no idea this is the case.
My suggestion: count your daily fiber intake for the next week and see where you stand.
Is Fiber really feeding you?
Here's something that surprises most.
Your digestive system can't break down most dietary fiber.
Fiber isn’t really feeding you, it’s feeding the trillions of beneficial microbes living in your gut.
Your gut bacteria ferment certain types of fiber and use them as fuel. In return, they produce compounds called short-chain fatty acids (like butyrate) that help nourish your gut lining, support your immune system, regulate inflammation, and even influence your metabolism.
Your gut microbiome isn't just about digestion.
There is a connection between your gut and brain which can influence everything from your mood, stress response, and your overall health.
So yes, keeping those little microbial friends happy is kind of a big deal. Treat them well with, you guessed it, plenty of fiber!
Let's Talk About Poop
Yes, we are going there.
Your daily bowel movements can tell you a lot about what's happening inside your body.
From a medical perspective, anywhere from three bowel movements per week to three per day can be considered normal. In the functional medicine lens, we recommend at least one comfortable easy-to-pass bowel movement each day.
Your poop should:
Pass easily without straining
Have no blood *
Look like a smooth banana or sausage (think Bristol Stool Chart Types 3–4)
Take about 1-5 minutes
And no, you should not be sitting on the toilet scrolling TikTok while waiting for something to happen.
If this is sounding alarms then you probably need to assess your hydration status, fiber intake, or both.
*If you have blood in your stool, talk to your doctor ASAP!
So... Where Do We Find Fiber?
The good news?
Fiber is in some of the most delicious foods.
Think:
Fruits
Vegetables
Beans
Lentils
Whole grains
Nuts
Seeds
There are two main types of fiber.
Soluble Fiber
Soluble fiber dissolves in water and forms a gel-like substance in your digestive tract.
It can help:
Support healthy cholesterol levels
Slow blood sugar spikes
Feed beneficial gut bacteria
Help you stay fuller for longer
Some great sources include:
Oats
Beans
Chia seeds
Basil seeds
Flaxseed
Apples
Berries
Citrus fruits
Insoluble Fiber
Insoluble fiber doesn't dissolve in water.
Instead, it adds bulk to your stool and helps food move through your digestive tract more efficiently.
You'll find it in foods like:
Leafy greens
Broccoli
Carrots
Whole wheat
Brown rice
Nuts
Seeds
Fruit and vegetable skins
You want both.
The more variety you eat, the happier your microbiome becomes.
Diversity over Perfection
If you're someone who rotates through the same five meals every week, don't panic.
Just start adding more variety gradually.
Increasing fiber too quickly can temporarily cause gas, bloating, or discomfort while your gut bacteria adjust.
That's completely normal.
Low and slow wins the race.
Try to aim for 30+ different plant foods each week. Research from the American Gut Project found that people who regularly ate at least 30 different plant foods each week tended to have a more diverse gut microbiome than those who ate fewer.
It may sound ridiculous until you start counting.
Breakfast smoothie:
Spinach
Blueberries
Banana
Flaxseed
Peanut butter
Boom.
That's five.
Lunch:
Arugula
Quinoa
Walnuts
Cranberries
Onion
Tofu
Cilantro
Now you're already up to twelve different plant foods, and it's only lunchtime on day 1!
An Easy Fiber Boost fave
One of my favorite ways for increasing fiber is psyllium husk.
Just 1 tablespoon per day provides about 5–7 grams of fiber and has been well studied for supporting bowel regularity, improving stool consistency, and even helping maintain healthy cholesterol levels.
Ideally, you stir it into water and drink it quick before a meal.
Just remember, as you increase your fiber intake, make sure you're staying well hydrated.
Tip: Start with 1 teaspoon/ day and gradually increase to 1 tablespoon/ day as tolerated.
Easy Ways to Increase Your Fiber
You don't need to completely overhaul your diet.
Sometimes it's as simple as swapping or adding one ingredient.
| Food | Serving | Fiber | Ideas |
|---|---|---|---|
| Chia Seeds | 2 Tbsp | 10 g | Add to yogurt, oatmeal, or smoothies |
| Lentils | 1 cup cooked | 15.5 g | Soup, curry, taco filling |
| Black Beans | 1 cup | 15 g | Tacos, burrito bowls, salads |
| Raspberries | 1 cup | 8 g | Yogurt, oatmeal, smoothies |
| Edamame | 1 cup | 8 g | Snack with sea salt or toss into salads |
| Pear | 1 medium | 5.5 g | Snack with almond butter |
| Broccoli | 1 cup cooked | 5 g | Roast with olive oil and garlic |
| Avocado | ½ medium | 5 g | Toast, eggs, salads, tacos |
| Psyllium Husk | 1 Tbsp | ~6 g | Stir into water or juice |
| Oats | 1 cup cooked | 4 g | Add berries, chia, and walnuts |
| Sweet Potato | 1 medium | 4 g | Bake and top with cinnamon or black beans |
| Almonds | ¼ cup | 4 g | Grab-and-go snack |
| Kiwi | 1 medium | 2.5 g | Eat with the skin on (washed) for extra fiber |
Water!
As you increase your fiber intake, ensure you are drinking enough water.
If you suddenly increase fiber without enough fluids, you may end up feeling bloated, constipated, or just plain uncomfortable.
"But I Feel Better Eating Pizza..."
I hear this all the time.
"Why do I actually feel better when I eat like crap?
Here's the thing. Your gut microbiome adapts to what you regularly feed it.
So if your diet has been low in fiber for as long as you can remember, introducing more plants can initially cause bloating or gas while those bacteria adjust.
Don't let that discourage you.
Your gut is learning.
Again: low and slow.
That's true for almost every healthy lifestyle change.
Small, sustainable habits over drastic changes that last two weeks.
Where Do I Start?
If you're reading this and thinking,
"Okay, it seems like I need more fiber, but how do I actually make these changes?"
I've got you.
That's exactly what I help people do.
We'll take what's happening in your life, your symptoms, your schedule, your goals, and create a realistic plan that actually fits your lifestyle.
If you'd like some guidance, I'd love to chat.
Schedule your free 30-minute discovery call, and let's figure out your next steps together.
And before you go...
I'd love to hear from you.
What's your favorite fiber-rich food?
Or what's one small change you're going to make after reading this?
Leave a comment below so we can all learn from each other.
References
Academy of Nutrition and Dietetics. (2015). Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber.
Anderson JW, Baird P, Davis RH, et al. (2009). Health benefits of dietary fiber. Nutrition Reviews, 67(4), 188–205.
Cryan JF, O'Riordan KJ, Cowan CSM, et al. (2019). The microbiota-gut-brain axis. Physiological Reviews, 99(4), 1877–2013.
David LA, Maurice CF, Carmody RN, et al. (2014). Diet rapidly and reproducibly alters the human gut microbiome. Nature, 505, 559–563.
Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.
Koh A, De Vadder F, Kovatcheva-Datchary P, Bäckhed F. (2016). From dietary fiber to host physiology: Short-chain fatty acids as key bacterial metabolites. Cell, 165(6), 1332–1345.
Makki K, Deehan EC, Walter J, Bäckhed F. (2018). The impact of dietary fiber on gut microbiota in host health and disease. Cell Host & Microbe, 23(6), 705–715.
McDonald D, Hyde E, Debelius JW, et al. (2018). American Gut: An open platform for citizen science microbiome research. mSystems, 3(3).
McRorie JW Jr, McKeown NM. (2017). Understanding the physics of functional fibers in the gastrointestinal tract. Journal of the Academy of Nutrition and Dietetics, 117(2), 251–264.
U.S. Department of Agriculture & U.S. Department of Health and Human Services. (2020). Dietary Guidelines for Americans, 2020–2025.
