Forget Protein—You Should Be Having More…Fiber?

High-protein this, high-protein that. Protein is in everything these days. And when you’re not having protein, you’re being persuaded to have more, from the products at the grocery store to wellness influencers across the internet. 

As important as it is to get enough of this macro daily to build and repair muscles, regulate hormones, and support immune function, you might want to shift your focus on another nutrient if you really want to optimize your diet and well-being. I’m talking about one very important F-word: Fiber.

So, what’s more important to prioritize: Fiber or protein?

No shade to protein, but fiber deserves a lot more attention than it usually gets. According to the 2020–2025 Dietary Guidelines for Americans, an estimated 90 percent of women and 97 percent of men in the United States don’t consume enough of it daily, which is about 25 grams for women and 38 grams for men. “Fiber deserves more of the spotlight because there’s so much room for improvement with intake,” says Samantha Cassetty, MS, RD, founder of Sam's Plate and co-author of Sugar Shock. “Fiber plays a crucial role in many areas of health, supporting gut health, digestion, blood sugar regulation, cholesterol levels, and even longevity.”

That’s not to say that you should be eating less protein or that you should stop aiming for at least 0.8 grams of protein per kilogram of body weight daily; it just tends to be much more natural to get onto your plate. “Most people do not find it hard to meet protein goals because they enjoy meat, yogurt, eggs, and milk,” says Amy Shaprio, MS, RD, founder and director of Real Nutrition in New York City. “These are also the foods that many people base their meals around.” After all, what to mix into your omelet is typically an afterthought upon deciding you’re in the mood to eat eggs. The same often goes for when you want to get creative with the likes of chicken, steak, and tofu. (In other words, the chicken and the egg tend to come first over fibrous veggies and grains.)

On the other hand, Shapiro reminds us that most people don’t eat enough fiber-rich foods like fruits, veggies, nuts, seeds, and whole grains. Refined grains—e.g., white bread, bagels, and cereals, which are more popular than whole grains in the Standard American Diet—lose much of their fiber during processing, she adds. Moreover, Cassetty says that protein intake is generally adequate, and sometimes even excessive, in American diets. (The Dietary Guidelines for Americans notes that men ages 19 to 59 in particular often exceed their daily protein requirements chiefly via meat, poultry, and eggs.)

What are the signs of low fiber intake?

Unsure if you’re getting enough fiber in your diet? An easy gauge is  to investigate if you’re consuming around two servings of fruit and five servings of veggies (a half-cup cooked or a full cup raw) per day, says Shapiro.

Your body may also be clueing you into things by experiencing telltale signs of low fiber intake. According to Shapiro, these include typical digestive symptoms like constipation, bloating, and GI discomfort. “Also, blood sugar and cholesterol issues can be signs that your diet is low in fiber because it helps to lower cholesterol and regulate blood sugar,” adds Cassety. Feeling hungry an hour after eating a meal could also point to low fiber intake, she continues. “Still, the reality is that even without any signs, you probably have a low-fiber diet since the majority of Americans are falling short of their needs,” she notes.

High-fiber meal and snack ideas

Eating two or three dozen grams of fiber per day is easier than it seems—especially if you consult a fiber cheat sheet or whip up any of the RD-approved options below. Best of all, they prioritize fiber *and* protein: A dynamic duo that Shapiro says can offer diverse benefits for blood sugar balance, satiety, gut health, digestion, cardiovascular health, and beyond.

Cassetty offers a sample daily menu, which offers a solid 37 grams of fiber:

• Breakfast: Smoothie with Greek yogurt, 1 cup frozen blueberries (4 grams), 1 cup frozen spinach (5 grams), 1 tablespoon tahini (1 grams), and 1 tablespoon flaxseed meal (2 grams) 
• Lunch: Grain bowl made with ½ cup cooked quinoa (5 grams), ⅓ cup chickpeas (3 grams), 1 cup roasted broccoli (4 grams), 1 tablespoon walnuts (1 grams), and chicken
• Snack: Apple (4 grams) with 1 tablespoon almond butter (2 grams)
• Dinner: Grilled salmon served with 5 to 6 roasted creamer potatoes (3 grams) and 1 cup roasted cauliflower (3 grams)

When in doubt, you can always mix up a smoothie that’s rich in fiber and protein alike. Shapiro’s own go-to recipe offers about 12 grams of fiber:

• ¾ cup berries
• 1 serving of protein powder
• 1 table zen basil seeds
• ½ cup frozen cauliflower
• Unsweetened almond milk

A lunchtime salad or bowl is also a solid staple to get a hefty dose of produce in your system. Think: Greens and/or greens for a base, plus two cups of your favorite veggies, a half-cup of beans, avocado, and your protein and dressing of choice. According to Shapiro, this mix will offer at least 15 grams of fiber.

Cassetty shares a few more quick tips to help you seamlessly boost fiber intake, such as:

• Adding plant foods to every meal (especially breakfast, as research shows that skipping your morning meal may lead to a lack of fiber as well as key vitamins and minerals)
• Diversifying your intake of plants to include not only produce but also nuts, seeds, grains, and pulses
• Choosing whole grains over refined grains
• Checking product labels to see if a product is rich in fiber (containing 5 grams or 20 percent daily value of fiber)

She also gives the green light to the growing fiber snack and supplement sector, albeit with a few caveats. “For the most part, I consider fiber-filled sodas, powders, and other snacks to be your backup plan for reaching your fiber targets,” Cassetty shares. “Your first priority is to include more fiber-rich plant foods in your diet because these foods do more than boost fiber intake: They also contain essential nutrients, antioxidants, and other bioactive compounds that work synergistically to provide health benefits.” 

As a high-fiber drink and snack aficionado, I recommend checking out Olipop, Bellway, and Smart Sweets, which offer solid dupes for classic soda, fruit juices, and candies, respectively. Cassetty advises starting with a small portion to gauge tolerance since some types of added fibers can trigger GI issues—especially in those who have sensitive tummies—as well as watching out for added sugars.

The takeaway

Both fiber and protein are crucial to prioritize. However, the majority of us would benefit from elevating fiber from a supporting to leading role—that is, alongside and not in lieu of protein—to fill in dietary gaps and make progress on a variety of health goals, with gut balance and diversity, better digestion, and cardiovascular health support among them. 

“Since fiber is only available in plant sources and these foods provide a spectrum of health-supporting nutrients, increasing your fiber intake has additional benefits beyond meeting your fiber needs,” Cassetty reminds us. And a final word to the wise: Be sure to boost your fiber intake gradually and stay hydrated as you do so to keep tummy troubles at bay.