The Thursday Take — Fiber Is The New Protein

After a decade of protein obsession, we’re finally remembering the nutrient that actually keeps the digestive ecosystem running.

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It’s funny because I literally called this shift back in October.

And, I’ve been patiently waiting for it to happen.

It’s finally happening.

Nearly 95–97% of Americans don’t currently hit the recommended daily fiber intake.

Yet, we’ve spent the last decade going all-in on protein.

Here’s what happened:

1. Everyone obsessed over protein.

2. Ultra-processed “high-protein” products exploded.

3. Constipation, dysbiosis, blood sugar instability, and gut issues quietly climbed.

4. Now, fiber is being rediscovered as the hero.

High-quality protein obviously matters.

Muscle, hormones, neurotransmitters, and immune function all depend on adequate amino acids.

(So, please don’t come at me in the comments.)

But, not at the sacrifice of fiber.

Because fiber isn’t just another nutrient.

It’s actual infrastructure.

Fiber helps:

• Feed beneficial gut microbes

• Produce short-chain fatty acids (like buytrate) that regulate inflammation and metabolism

• Bind excess hormones and toxins

• Support bile flow and elimination

• Stabilize blood sugar

• Slow nutrient absorption and improve satiety

Without fiber, the entire digestive ecosystem basically starts to completely destabilize.

And, the irony is that many “high-protein” diets end up being low-fiber diets, especially when they rely heavily on ultra-processed protein bars, powders, and packaged foods.

The solution isn’t that complicated.

Humans evolved eating fiber-rich plant foods alongside moderate protein.

So, what does fiber actually look like in the real world?

Not powders, bars, or “fiber-enhanced” packaged foods.

Think:

• Vegetables

• Fruits

• Legumes

• Nuts + seeds

• Whole grains

• Whole plant foods

Foods like:

• Avocados

• Berries

• Apples and pears

• Lentils and beans

• Chia seeds and flaxseeds

• Artichokes

• Sweet potatoes

• Leafy greens

• Cruciferous vegetables like broccoli and Brussels sprouts

These foods don’t just provide fiber.

They deliver polyphenols, minerals, enzymes, and microbial fuel that the gut ecosystem depends on.

So, this isn’t even a trend.

It’s a return to foundational human physiology.

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If this resonated, I’d love to know: Do you intentionally prioritize fiber in your diet, or is it something you’re just starting to think about? Let me know in the comments. I read and reply to every response.

And, if you’re tired of trying to figure this all out on your own and want guided, highly personalized, root-cause support, I’m currently taking a very limited number of new 1:1 coaching clients. You can book a consultation with me here.

And, if you have any other questions or comments, don’t hesitate to ask me any time in my weekly Q&A in my paid subscriber channel. If you’re not a paid subscriber, sign up below.

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