protein is important, fiber might be foundational

(you will pretty much never catch me eating a meal without some protein - it's so drilled into my head LOL but trying to be the same way about... fiber)

for years, there has been a lot of messaging about increasing protein intake. and for the most part - rightly so!

protein provides amino acids that are essential for building, repairing and maintaining muscle tissue. higher lean muscle mass is associated with a higher resting metabolic rate, improved insulin sensitivity and blood sugar regulation, increased bone density and stronger immune function (amongst many other things!).

as someone who lifts and really prioritises my metabolic health, i take protein seriously. i care deeply about the quantity i’m getting but also: about the quality. i personally try to prioritise whole food sources over ultra-processed ones (rips to the 2 lb optimum nutrition gold standard whey protein we have at home) whenever possible.

that being said, there is another nutrient that deserves just as much attention - if not more in certain contexts. drumroll… fiber.

the shocking deficiency

(the glorious standard western diet HEHE)

while protein has become mainstream in the nutrition space, fiber intake has really taken a hit.

many western-style diets average fewer than 10-15 grams of fiber per day. recommended intake sits closer to 25-38 grams daily, depending on sex and body size. that gap is not trivial.

fiber supports digestion, lowers ldl cholesterol, stabilises blood sugar levels and improves satiety (plus weight regulation). these are benefits most people are actively seeking - often through supplements, medications or restrictive strategies - without realising that fiber addresses many of them at a foundational level.

beyond these commonly-cited benefits, fiber plays a deeper physiological role.

fiber and colorectal cancer risk

(this is truly such a shocking stat - if there was any intervention that could reduce cancer risk by 10%, we would all flock to it! and that intervention is... fiber)

a lack of dietary fiber is strongly linked to an increased risk of colorectal cancer.

mechanistically, fiber helps dilute and bind potential carcinogens in the gut, reduces intestinal transit time and supports the production of short-chain fatty acids such as butyrate. it also promotes a diverse and resilient gut microbiome [please read our other blog post on eating for your gut!].

research suggests that consuming fewer than 10 grams of fiber daily - common in western dietary patterns - is associated with elevated risk. adding just 10 grams of fiber per day has been linked to approximately a 10 percent reduction in colorectal cancer risk! when you actually stop to think about that, it’s quite crazy: that such a small lifestyle change can so significantly reduce overall disease risk.

what makes this especially concerning is the demographic shift we are seeing. colorectal cancer rates are rising in young adults. one in five people diagnosed is now under the age of 55. this is no longer solely a later-in-life issue.

what fiber maxxing actually looks like

(classic oats with berries breakfast!)

fiber maxxing is about structurally changing how your meals are built. there are two primary types of fiber - soluble and insoluble - and most whole plant foods contain a mix of both. soluble fiber absorbs water and forms a gel-like substance in the gut, helping to regulate blood sugar and lower ldl cholesterol. insoluble fiber adds bulk to stool and supports bowel motility. a well-rounded intake means including a diversity of plant foods rather than relying on a single source.

in practical terms, that might look like:

• starting the day with oats topped with chia seeds, berries and an organic nut butter

• opting for whole-grain cereals instead of refined cereal for breakfast

• incorporating fruits (with skins on) as a midday snack

• choosing lentils, chickpeas or black beans as a carbohydrate base a few times per week

• swapping white rice or white bread for intact whole grains like quinoa, farro, brown rice, whole-grain/ sprouted grain/ seeded bread

• adding steamed or sautéed vegetables in portions that are visible and substantial for every meal (e.g. ¼ to ⅓ of a plate)

• making rich, hearty bean/ legume/ vegetable soups and stews throughout the week

• including nuts and seeds as garnish regularly 

increasing fiber intake should be done gradually. a sudden jump from 10 grams to 35 grams per day can cause bloating and discomfort, especially if fluid intake is low. fiber works best when accompanied by adequate hydration and regular movement, both of which support proper motility.

there is also a metabolic angle to all of this that often goes overlooked. when fiber reaches the colon, gut bacteria ferment it into short-chain fatty acids such as butyrate, acetate and propionate. these compounds influence inflammation, gut barrier integrity, insulin sensitivity and even appetite regulation. in other words, fiber is not just “roughage.” it is metabolically-active.

for me, fiber maxxing has meant being more deliberate about plant-forward eating, introducing diversity and re-thinking plate proportions.

the bigger picture

(protein and fiber and synergistic - they work in unison!)

i care about muscle. i care about metabolic health. i care about longevity… increasingly, the research suggests that fiber is foundational to all three. this is not protein versus fiber. it is protein and fiber. we have collectively become very good at protein maxxing. perhaps it is time to fiber maxx as well.

if you are already intentional about protein, consider being just as intentional about fiber! your long-term health may depend on it.

~

if you liked this post and want to read more about how you can eat your way to health, then please check out these other blogs i’ve written!

a gut-healthy grocery list

food as medicine

beyond fad diets