Laura Shammah MS, RDN
Walk down any grocery store aisle, and it’s clear: protein is the star of the show. From high-protein yogurts to protein-packed waffles and bars, it seems everywhere you turn, you’re reminded to eat more. And while protein is absolutely important for building muscle, boosting immunity, and keeping you energized, there’s another powerhouse nutrient quietly waiting for its moment: fiber.
It’s time to give fiber the spotlight it deserves — because your gut, your heart, your blood sugar, and even your longevity depends on it.
Fiber vs. Protein:
Why the Shift Matters
Don’t get me wrong: protein is critical. But the truth is, most people are already overachievers when it comes to protein, often exceeding daily needs without even trying. On the flip side, fiber intake is alarmingly low: about 90% of women and 97% of men aren’t meeting the recommended daily amount (25 grams for women, 38 grams for men).
That’s not just a small miss — it’s a big health red flag.Fiber supports gut health, digestion, blood sugar regulation, cholesterol levels, and even longevity.
How to Tell If You’re Running Low on Fiber
If you’re like most people, you might not even realize your body is begging for more fiber. Some signs include:
- Constipation or irregular digestion
- Frequent bloating or GI discomfort
- Blood sugar highs and crashes
- Higher cholesterol levels
- Feeling hungry again soon after eating
And even if you don’t feel any symptoms, chances are, you’re still not hitting your fiber goals. The good news? It’s easier to fix than you might think.
Easy High-Fiber, High-Protein Meals
You’ll Love
Upping your fiber doesn’t mean sacrificing your beloved protein — the two can work beautifully together. Here’s a day’s worth of inspiring meal ideas:
Breakfast: Smoothie with Greek yogurt, frozen blueberries (4g fiber), spinach (5g), tahini (1g), and flaxseed meal (2g).
High-Fiber Power Bowl
Base:
- ½ cup steel-cut oats, cooked (4–5g fiber)
- 1 tbsp chia seeds (5g fiber)
- 2 tbsp ground flaxseed (4g fiber)
Toppings: - ½ cup raspberries (4g fiber)
- ½ sliced banana (1.5g fiber)
- 1 tbsp almond butter (2g fiber)
- Dash of cinnamon
Optional: - Add 1 tbsp hemp seeds or a scoop of plant-based protein powder
- Use unsweetened almond milk for moisture
Lunch: Quinoa bowl with chickpeas (3g), roasted broccoli (4g), walnuts (1g), and grilled chicken.
Or build a power salad with greens, two cups of veggies, beans, avocado, and a protein of your choice to get 15+ grams of fiber in one meal.
Snack: Crisp apple (4g) with creamy almond butter (2g).
Dinner: cauliflower (3g) Grilled salmon with roasted potatoes (3g) – eat carbs last
Build a power salad with greens, two cups of veggies, beans, avocado, and a protein of your choice to get 15+ grams of fiber in one meal.
Simple Tips
to Boost Your Fiber Naturally
Adding more fiber doesn’t have to be overwhelming. Start with a few small changes:
Add at least one plant-based food to every meal.
Embrace variety: fruits, veggies, legumes, nuts, seeds, and whole grains are all fiber-rich heroes.
Swap refined grains (like white bread) for whole grains (like farro, bulgar, and quinoa).
Read labels and aim for 5g or more of fiber per serving whenever you can.
A Word to the Wise: Take It Slow
If you’re ramping up your fiber intake, be kind to your digestive system. Increase fiber gradually and drink plenty of water to help fiber move smoothly through your system so you avoid bloating or discomfort.
The Bottom Line
Protein and fiber are both essential to a healthy, thriving body — but chances are, fiber needs more of your attention right now. By making fiber a main character in your meals, you’ll unlock better digestion, steadier energy, improved heart health, better blood sugar control, and greater satisfaction with every bite.
In a world that’s obsessed with protein, choosing fiber is a powerful, quiet rebellion — one that could just transform your health for the better.
Give fiber the star treatment. Your body will thank you.
Laura Shammah MS, RDN specializes in eating disorders but has clientele that run the gamut from people dealing with PCOS, infertility hypertension, high cholesterol, Crohn’s disease, diabetes and cancer. She also helps clients who run in marathons, are pregnant and those who would like to lose or gain weight in a healthy way.
