Why You Should Eat More Fiber (and maybe a little less protein)

By Leila Naraine

What Social Media Teaches Us:

From the time that I was in elementary school until high school, my parents were chronic dieters. The diet program was always changing, whether it was a liquid based “cleanse,” Nutrisystem, Atkins, or the Keto diet. The result always remained the same, in other words, the diets never worked. Another thing that these diets held in common was that they placed heavy emphasis on food items with lots of protein, especially for low calorie and high protein diets. While low calorie and high protein diets may be a key for weight loss, something that gets overlooked many times within these programs is fiber. 

If you have ever followed fitness influencers or gone on a fad diet, you may have fallen victim to the misconception that protein is the only food group that matters. Social media is the breeding ground for mass dissemination of information, whether that information holds any validity, or does not. In my personal experience, nine out of ten times that I am receiving unsolicited advice from a fitness influencer, they are telling me to count how much protein I am eating. I almost never hear about fiber and its benefits, which I believe is just as, if not more important to weight loss and overall health.

So what is Fiber?

Fiber is a form of complex carbohydrates. Wait… did I just say carbs? Yes, the dreaded carbohydrates that many diets and influencers denounce, despite them being the body’s preferred energy source, may be the most important aspect of a healthy diet. Fiber is only found in plant based foods, like fruits, vegetables, beans, and grains. There are two types: soluble and insoluble fiber. Soluble fibers dissolve in water and slow down digestion. This means that foods high in soluble fiber are more likely to keep you full for longer, meaning that you will be less likely to overeat. Insoluble fiber does not dissolve in water, and helps move food materials through the digestive system. In other words, it keeps your bathroom trips regular!!!

The Many Benefits of Fiber:

While grocery shopping, you’ve probably seen a box of Cheerios or oatmeal that has the words “heart healthy” plastered on its packaging. This is not because of the added sugar in the cereal, but rather the fiber content of its ingredients. In fact, two of the main benefits of fiber include improved metabolism and cardiovascular health. Both a well functioning metabolism and a well pumping heart are essential for physical fitness, yet protein gets all the love, not fiber!

In addition to this, fiber also aids in relieving constipation, lowers cholesterol, improves bowel health, improves blood sugar levels, and is linked with a longer lifespan in people on average. In terms of blood sugar levels, fiber is known to make people more full for longer, and it can also slow the absorption of sugar into the bloodstream. This makes it a good choice for people with or even without diabetes. The indisputable link to a longer lifespan should be reason enough to eat more fiber in the first place, however. 

The Blue Zones are regions around the world in which their citizens have the longest life spans worldwide. As someone of Greek descent, I have always been interested in visiting Ikaria, one of these so-called Blue Zones. In Ikaria, one in three people will live past 90 years old, and it is not uncommon to meet people who are at least 100 years old on the island. Fiber is one of the biggest keys to their successful age. The people on the island swap meat for beans, vegetables, and legumes, and are not likely to be eating a chemically packed protein bar to meet their fitness goals. 

The Problem:

Only 5% of men and 9% of women get the recommended amount of fiber per day in America. This recommended amount ranges from 25 to 30 grams per day. This is opposed to about only 10% of Americans who are deficient in protein. That means that while 90% of Americans meet, or even exceed their protein requirements every day, Americans struggle to meet the recommended amount of a nutrient that perhaps holds even more value. 

Before I go any further, I will share the benefits of protein, which do have their merit. Protein is a macronutrient that is beneficial to muscle growth, weight management, and improved bone health. It is beloved among the fitness community because it is crucial for muscle repair and recovery. Due in large part to the notions regarding protein that are pushed by social media influencers, around 60%  of Americans endeavor to eat more protein than they need. Unfortunately, this can come with its own potential health risks. 

According to the Mayo Clinic, people who maintain a high protein diet are more likely to limit carbohydrates, to the point that they become extremely deficient in fiber. Additionally, those who seek to consume as much protein as possible are more likely to eat processed foods, like processed meats, protein bars, or artificial shakes. All of these foods can lead to an increase in LDL cholesterol within the body. It can also lead to heart disease, the leading cause of death in both the United States and around the globe. Furthermore, a surplus of protein can potentially lead to kidney damage. This is typically because the body may be unable to rid itself of all the waste materials that the body had broken down from the excess protein. 

The Solution:

The issue of fiber deficiency has become so vast that it reaches approximately 90% of Americans. This fact has proven to be deadly, as heart disease, which is mitigated with a diet that is rich in fiber, has remained the leading cause of death in the United States, and worldwide. At the same time, people consume an excess of protein in America, to the point that it may be harmful to the health of its citizens. Because this is, in part, due to social media influencers who promote eating a high protein diet, the best way to combat this issue would be education. Educating people on the benefits of fiber, as well as how to have a healthy and balanced diet would help people make healthier choices. 

From a young age, we were likely taught to eat lots of vegetables. Now that we are older, it is perhaps more beneficial to be taught why. It is terribly easy to believe a random person on Instagram asserting that you need to eat more protein…even more than we need. The only way to understand that this is wrong is to do individual research, whether prompted by social media, or by personal interest. I myself have learned about the benefits of fiber through reading medically reviewed books like How Not to Die by doctor Michael Greger. I have fortunately been seeing an increase in videos promoting fiber, which have probably been popping up due to the increased participation in the “carnivore diet” on Instagram. This carnivore diet ranges from exclusively eating meat to eating very little of anything else. It is popular amongst the gym community on social media, and my own dad has been intrigued (and dissuaded by me into going on it) it. 

Foods Rich in Fiber: 

There are various foods that are rich in fiber, which makes it easier to fit into one’s diet. Fruits, vegetables, and oats all contain fiber. Animal based products, like meat, eggs, and dairy do not contain any fiber. What is nice about fiber is that you can find sources that contain protein, so one can easily balance their diet. My personal favorites are oatmeal, chia pudding, and chickpeas. I also enjoy all fruits and most vegetables. Incorporating some of these foods can help improve your overall health, so it is worth a shot! In a world where it is easy to become the 90% who are deficient, be the 10.