Episode 16 - Fiber is the New Protein

Fiber Is the New Protein — The Diabetes Podcast Show Notes

Protein gets all the hype, but Fiber is the real star for blood sugar, heart health, weight, and hunger. In this episode, we show you simple ways to add more Fiber to your day and why it works.

The Big Idea

• Most of us do not have a protein problem. We have a Fiber problem.
• 95% of Americans get enough protein.
• 95% of Americans do not get enough Fiber. Most people only get 10–15 grams a day.
• Aim for at least 25–35 grams a day. For blood sugar and heart health, 50 grams a day is even better. About 30 grams a day helps lower the risk of getting type 2 diabetes.

Why Fiber Matters (and why we’re so excited about it)

Richie: Protein bars, protein milk, protein cookies… it’s everywhere.
Amber: But Fiber is the thing most people are missing. And it does a lot.

Fiber helps your heart

• Fiber forms a thick gel in your gut.
• That gel traps bile (which has cholesterol) so your body poops it out.
• Your liver then pulls LDL (“bad” cholesterol) from your blood to make more bile.
• Result: lower LDL, less inflammation, better blood pressure, lower risk of heart attack and stroke.

Fiber steadies blood sugar

• It slows how fast food leaves your stomach.
• You get a smoother rise in blood sugar, not big spikes and crashes.

Fiber helps hunger and weight

• It fills your stomach and tells your brain, “I’m full.”
• It turns on fullness hormones like GLP-1, PYY, and CCK (the same pathway many GLP-1 meds use).
• Your gut works a bit harder, so you burn a few more calories.
• Some calories get trapped in plant cell walls, so you absorb a little less.
  • Cool nut study: people pooped out more fat from whole nuts than from nut butter or nut oil. Whole > butter > oil for fullness and Fiber.

Fiber feeds your good gut bugs

• They make short-chain fatty acids that help your gut, blood sugar, and brain.
• Your gut and brain “talk” through your vagus nerve and hormones. Fiber supports that healthy chat.

Wait… so where did the Fiber go?

Richie: Processed foods.
Amber: Yep. Milling and refining strip away Fiber and many nutrients. Then companies “enrich” the flour to add some vitamins back. But the Fiber is still gone. Choose whole foods when you can.

Protein: what’s “enough”?

• For most non-athlete adults, the RDA is 0.8 grams of protein per kilogram of body weight.
• Many older adults and women in perimenopause may need more.
• In the U.S., about 95% of people already meet protein needs. Fiber is the real gap.

How Much Fiber Should You Eat?

• Most people today: 10–15 g/day (too low).
• Good minimum: 25 g/day for women, 35–38 g/day for men.
• Great for blood sugar and heart health: around 50 g/day.
• To lower type 2 diabetes risk: about 30 g/day.
• Amber’s personal stretch goal is 100 g/day, but that’s advanced and not needed for most. Start with 50 g if you have type 2 diabetes or want strong benefits.

Richie: Fiber is like a low-cost, natural way to get some of the same effects as GLP-1 meds. Try Fiber first.

Start Here: Simple, Safe, Doable

• Add 1/2 cup of beans to your day. That’s it. Do it daily.
• Or track your Fiber for one day to see where you’re starting from.
• Increase slowly: add about 5 grams more Fiber per day each week.
• Drink more water as you add Fiber. The “gel” needs water to work well.
• Cook beans and lentils well to reduce gas. Your gut will adjust.

Important note: This is education, not medical advice. Amber is a dietitian and diabetes educator, but not your personal clinician. Check with your care team if you have GI disease or special needs.

Best Fiber Foods (easy wins)

Think “beans, greens, grains, nuts, seeds, and fruit.”

• Beans, peas, lentils, legumes
  • Black beans, kidney beans, chickpeas, lentils, split peas
  • Hummus is good, but whole chickpeas have more Fiber
• Whole grains
  • Oats/steel-cut oats/groats, barley, bulgur, farro, quinoa
  • Popcorn (air-popped, go easy on oils and butter)
• Nuts and seeds
  • Chia seeds (tiny spoon, big Fiber)
  • Ground flaxseed
  • Pumpkin seeds
  • Almonds (whole nuts beat nut butters and oils for Fiber)
• Fruit
  • Raspberries, blackberries, prunes
  • Kiwi (golden kiwi is great; eat the skin for extra Fiber)
• Veggies
  • Artichokes, Brussels sprouts, broccoli, cauliflower
• Avocado
  • Has a little Fiber; still a nice add

Tip: Whole foods beat powders. Fiber supplements can help, but food-based Fiber works better for most outcomes in studies.

Label Hacks to F