Fiber is back in the nutrition spotlight, and for good reason. If you’ve been feeling hungrier than usual, dealing with energy dips, or noticing digestion changes, your fiber intake might be the missing link.
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It’s time to rediscover fiber!
For a while, it felt like nutrition conversations had one main character: protein.
Protein coffee. Protein cereal. Protein snacks. Protein everything.
And while I am very pro-protein (hello, Greek yogurt and cottage cheese forever!), in the public eye, fiber got a little ignored.
Then I started noticing something. Even though I was loading up on protein, I was having afternoon energy crashes. Digestion that felt off. I felt like I was doing everything right nutritionally, but then I realized that as the protein went up, the fiber in my meals went down.
I don’t think I’m alone here because fiber is having a very deserved comeback lately. Let’s dig in!
What Fiber Actually Does
Fiber is a type of carbohydrate your body doesn’t digest. So instead of being broken down for energy like everything else you eat, it moves through your system and helps with:
- Digestive regularity
- Blood sugar stability
- Satiety (feeling full longer)
- Heart health
- Feeding beneficial gut bacteria
Most adults should aim for about 25 to 30 grams per day, but many of us fall short. And it’s especially easy to do that with all the protein focus lately.
Why Fiber Is Trending Again
So why is fiber in the spotlight again? I think there are a few reasons:
- People Are Hungrier. Fiber slows digestion and helps meals “stick.” Without it, hunger can creep back quickly, even when you’re eating a protein-packed diet.
- Energy Dips Are More Noticeable. Fiber can help moderate blood sugar spikes and crashes. Less fiber can mean more ups and downs.
- Gut Health Is Top of Mind. As more people learn about the microbiome, they’re connecting the dots: fiber feeds the good bacteria to keep your gut health in balance.
- The Fibermaxxing Trend. Similar to the craze about high protein, social media platforms are making fiber cool again!
Easy Ways to Add More Fiber
Here are some of the simple, totally doable ways I’ve been adding more fiber to my days lately:
- Choose whole grains instead of refined (ex: brown rice in place of white)
- Stir soluble fiber into drinks and smoothies
- Add beans or lentils to salads
- Toss chia or flax into oatmeal (I love it in Protein Overnight Oats and Chocolate Chia Pudding!)
- Make sure every meal incorporates at least one fruit or vegetables
7 High-Fiber Recipes from Well Plated
Lentil Soup Recipe
Hearty and packed with plant-based protein, this lentil soup is a fiber powerhouse (13 grams per serving!) and also the coziest kind of comfort food.
Vegetarian Tacos
Sweet potatoes and black beans are a fiber dream team. These vegetarian tacos are colorful, satisfying, and have 14 grams of fiber per serving.
Chickpea Salad
Bright, fresh, and protein-packed, this chickpea salad is proof that fiber-rich meals can feel light and vibrant. Served as a side, this salad will add 7 grams of fiber to your meal, or make it a light meal and get 14 grams per serving.
Strawberry Spinach Smoothie
Smoothies aren’t just awesome for upping your protein intake—they’re also perfect for loading up on fiber. This strawberry spinach smoothie has 13 grams of fiber per serving, and even more if you blend in some soluble fiber or oats.
No Bake Pumpkin Energy Balls
With 4 grams of fiber for each 75 calorie serving, these pumpkin pie-inspired energy balls will help you meet all your fibermaxxing goals!
White Bean Soup
Creamy (without cream) and deeply comforting, this white bean soup delivers 21 grams of fiber in each bowl.
Banana Bran Muffins
Fiber-rich bran give these banana muffins staying power. With 23 grams of fiber per muffin, they’re the kind of breakfast that keeps you satisfied well into the morning.
