Is Fiber the New Protein?

Yahoo

26-06-2025

It was hard to go on social media last year without yet another reminder that you need to eat more protein. Even snack foods now come with 'added protein,' making it clear that this a nutrient you need in your life. But while protein is, and always has been, a crucial part of health, there's another macronutrient of the moment that's stealing the spotlight: fiber.
While protein is important for muscle growth and repair, fiber is a must-have for digestive health, gut microbiome balance and overall well-being—all of which is especially crucial in midlife. Some research even suggests that the ratio of protein to fiber in your diet may have more of an impact on the gut microbiome than fiber, alone, suggesting you don't need to choose sides.
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Fiber has always been a recommended macronutrient for good health, it's just that the hype around it has changed. Here's what's behind the buzz surrounding fiber, plus why experts are all about it.
Dietary fiber is a type of carbohydrate that comes from plants, according to the U.S. National Library of Medicine. It adds bulk to your diet and makes you feel fuller, faster, explains Keri Gans, RDN, a dietitian and host of The Keri Report podcast.
There are two types of dietary fibers: soluble fiber, which mixes with water to create a gel that slows digestion per the U.S. National Library of Medicine. Insoluble fibers add bulk to help food and waste pass through your gut more easily. Fiber 'plays a key role in overall gut health,' Gans says.
'Soluble fiber may also help to lower cholesterol levels, contributing to heart health,' she adds.
Unfortunately, most Americans don't get enough fiber in their diet; research suggests that just 5% of people consume the recommended amount daily.
It's not entirely clear why fiber seems to be replacing protein as the go-to macronutrient, but there are some theories.
'Many people are becoming more aware of nutrition overall,' says Dr. Mir Ali, medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California.
There's also been a big focus in the healthcare community on the importance of good nutrition, says Dr. Sherry Ross, an OB-GYN and women's health expert at Providence Saint John's Health Center in Santa Monica, California. 'Health and medical experts are focusing on disease prevention through healthy lifestyle habits, starting with dietary choices,' she says. 'Shining a spotlight on fiber should be included on the menu, given its benefits for long-term health.'
Gans says that fiber is 'definitely gaining attention' lately. 'More people are recognizing its role in supporting gut health, promoting regularity and aiding weight management, making it a key player in overall wellness,' she says.
Given all the attention on protein right now—not to mention, research suggesting that a good balance of fiber and protein leads to better gut health—it only seems natural that fiber would get its time in the spotlight, too.
'Both protein and fiber are important for good health,' Ali stresses.
There's a lot to love about fiber.
'Fiber may support weight management, lower the risk of heart disease and promote regularity, all of which are particularly significant during midlife when hormonal changes can affect digestion and overall health,' Gans says. One study published last year in the journal Frontiers in Nutrition also linked a high-fiber diet to bigger weight loss gains compared to people who had less of the macronutrient.
Fiber may even lower the risk of chronic diseases like diabetes, as well as the risk of developing colon cancer, Ali says.
Because fiber comes in plant foods, you're also getting plenty of other health-promoting nutrients when you eat fiber-rich foods, Ali points out.
The current Dietary Guidelines for Americans suggest that people should aim to have 14 grams of fiber per every 1,000 calories of food. So, if you follow a 2,000-calorie diet, it's a good idea to aim for 28 grams of fiber. However, most experts suggest trying to get 25 to 30 grams of fiber per day.
While most Americans fall short on those recommendations, there are plenty of opportunities to get more fiber in your life. The Dietary Guidelines flag these as some of the biggest potential sources:
Ready-to-eat high-fiber cereal, 1/2 cup (14 grams of fiber)
Lima beans, 1 cup (13.2 grams)
Small white beans, 1/2 cup (9.3 grams)
Brussels sprouts, 1 cup (6.4 grams)
Popcorn, 3 cups (5.8 grams)
Broccoli, 1 cup (5.2 grams)
As for that protein-to-fiber ratio, it's still being explored.
'There is no ideal ratio that applies to everyone. Everyone is different,' Ali says. However, he says that the protein-to-fiber ratio is generally two to one. Meaning, you should aim to have double the amount of protein that you take in for fiber.
'If you exercise regularly or are under- or overweight, the amount may vary,' Ross says. If you're concerned about your fiber intake or want to do your best to make sure you're getting in enough protein and fiber, she recommends checking in with a dietitian.
But, again, you don't need to choose sides here.
'Ultimately, choosing meals and snacks that contain both protein and fiber can help with satiety, blood sugar control and sustained energy,' Gans says. Basically, don't sleep on fiber—or protein.