Are We Forgetting Fiber in Our Diets While Focusing Too Much on Protein?
- R A E
- May 7
- 5 min read
I have a roommate. She’s stubborn, picky, and convinced that vegetables are the enemy. If she can spot a sliver of spinach, a chunk of carrot, or even the outline of a zucchini in her food, she’ll wage war with her fork. But give her a plate of buttered noodles and chicken, and she’ll eat like it’s her last meal.
Her aversion to anything green got me thinking about the bigger picture: Are we, as a generation, slowly forgetting the importance of fiber in our diets while putting protein on a shiny pedestal?
We’ve become obsessed with the macros. We flip over food packages looking for the protein count like it’s the golden ticket. Protein bars, protein pasta, protein water—it’s everywhere. But while we’re out here calculating grams of protein per serving, we’re conveniently ignoring the fiber that our guts are desperately begging for.
Let’s talk about it.
The Protein Obsession: How Did We Get Here?
Protein is vital, no doubt about that. It’s the building block of muscles, skin, enzymes, and hormones. As someone who’s vegetarian, I’ve had my fair share of protein-shaming moments from people who assume a meatless diet automatically means a protein-deficient one. So yes, I get the hype.
But here’s the thing. Somewhere along the road, protein became the headline act, the main character. With the rise of high-protein diets, weight training culture, and meal-replacement marketing, we’ve become so laser-focused on getting enough protein that everything else—like fiber—has turned into an afterthought.
And that’s a problem.
Fiber: The Underrated MVP of Your Diet
Let’s break this down. Fiber is not trendy. It’s not plastered on influencer smoothie bowls or making a grand appearance on the side of protein bar wrappers. But it should be. Fiber is essential, especially if you care about digestion, energy, blood sugar, and just feeling good in your body.
Here’s why:
Gut Health
Fiber is fuel for your gut bacteria. Your microbiome thrives on it. The good bacteria in your gut ferment fiber and produce short-chain fatty acids that are essential for reducing inflammation and improving immunity. When you neglect fiber, you’re essentially starving the very things keeping your gut balanced.
Digestion and Regularity
We don’t like to talk about poop, but let’s be real—it’s important. Fiber keeps things moving, preventing constipation and supporting healthy bowel movements. If your body isn’t eliminating waste properly, it’s not functioning optimally.
Blood Sugar Balance
Fiber helps slow down the absorption of sugar into the bloodstream. This is crucial for managing blood sugar levels, reducing the risk of insulin resistance, and keeping energy crashes at bay.
Satiety and Weight Management
Foods rich in fiber tend to be more filling. When you eat fiber, you naturally eat less because your body feels satisfied. That’s why a big salad with lentils and quinoa can keep you full for hours, while a low-fiber, high-protein snack may leave you raiding the fridge soon after.
Heart Health and Disease Prevention
Studies consistently show that higher fiber intake is associated with lower risk of heart disease, stroke, and colorectal cancer. That’s not marketing hype—that’s science.
Why Are We Ignoring Fibre?
Honestly? Fiber isn’t sexy. It doesn’t come with glowy marketing campaigns or high-performance buzzwords. It’s associated with grandma’s bran muffins and Metamucil commercials. Plus, our modern diets are increasingly filled with processed, convenience-driven foods. White bread, instant noodles, packaged snacks—they’re all low in fiber.
Even plant-based eaters can fall into this trap. You can be vegetarian and still live on a diet of cheese pizza, fries, and cereal. I’ve done it. So many of the easy, meatless options out there lack fiber. And when we talk about wellness, it’s the protein content that gets pushed into the spotlight.
My Vegetarian Reality Check
You’ve probably heard someone ask a newly vegetarian friend, “But where do you get your protein?” It’s a fair question, especially when you consider how central meat has been to the standard American diet. But it's also a question rooted in misconceptions.
The truth is, you can absolutely get enough protein on a vegetarian or even vegan diet — as long as you eat a variety of whole foods. Think beans, tofu, tempeh, lentils, quinoa, nuts, seeds, and even vegetables like broccoli. Peanut butter and soy milk also carry a good protein punch.
As someone who’s vegetarian, I’ve always had to think consciously about where I get my protein. But what really shifted my perspective was living with a meat-loving little roommate (yes, I’m talking about the aforementioned veggie-hater). Cooking for both of us meant I started to look at meals more holistically. I had to find ways to sneak in fiber without making it look like I was sneaking in fiber. Think pureed veggie sauces, lentil-based pasta, finely grated carrots in dosas—basically fiber in disguise.
It made me realize just how much effort it takes to consciously include fiber-rich foods in a modern diet, especially when we don’t naturally crave them.
But it’s not just about kids being picky. I know adults who push vegetables to the side of their plate or skip them entirely because they think a protein shake is enough to “balance” their diet. Spoiler alert: it’s not.
We Need All Food Groups. Yes, All.
I get it. It’s tempting to latch onto one macro and treat it like the holy grail. But our bodies need more than just protein. We need a balance of protein, fats, carbs, fiber, vitamins, and minerals.
A diverse diet is a healthy diet. When we leave out fiber-rich foods—like fruits, vegetables, legumes, whole grains—we’re missing out on more than just fiber. We’re missing micronutrients, antioxidants, hydration, and plant compounds that do wonders for our long-term health.
Let’s also talk about texture and satisfaction. Fiber-rich foods bring variety to your meals. They slow you down, make you chew, and help your brain register fullness. That’s part of the eating experience too.
Small Shifts That Make a Big Difference
I’m not saying we all need to turn into kale evangelists overnight. But maybe we stop thinking of fiber as a boring add-on and start seeing it as a quiet hero.
Here are some small ways I’ve managed to up my fiber without even thinking too hard:
Switching to multigrain bread and brown rice (and actually enjoying it)
Adding a handful of roasted chickpeas or pumpkin seeds to salads
Snacking on fruit instead of ultra-processed bars
Making dals a regular dinner staple
Using lentil-based pasta when I’m too tired to cook from scratch
Trust me, these swaps make a difference. Not just in your digestion, but in how you feel overall—lighter, more energized, less sluggish.
We’re living in a time when nutrition advice is everywhere, and it’s easy to get caught up in the hype. But your body isn’t a trend. It needs fuel, not fads. It needs balance, not extremes.
Protein is important. So is fiber. So are carbs, fats, water, and sleep.
So the next time you pick up a food product and scan the label for protein grams, give the fiber line a glance too. Because while protein might help you build strength, it’s fiber that keeps everything moving, functioning, and thriving.
And if you’re cooking for someone who thinks broccoli is evil, just blend it into the sauce and smile. You’re doing more than just feeding them—you’re fueling their future health.
Love,
Rae
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