Is Fiber the New Protein?

Protein has been having a moment, to say the least. It seems we’re all waking up to the importance of getting enough protein in our diets, whether you’re looking to get stronger, improve bone density, or lose weight. Even teens are getting in on the protein fervor (which is good, with a few caveats around protein powder). And while protein is (and has always been) a crucial macronutrient, we’re here to talk about another nutrient you should prioritize in your diet: fiber.

In 2026, we’re predicting people will start recognizing fiber for its importance, the way we’re starting to with protein — and that’s a good thing. “Fiber plays a powerful role in supporting health,” especially for women in midlife and beyond, Madison Reeder, registered dietitian & Director of Clinical Operations at ModifyHealth, tells SheKnows. It plays myriad roles in regulating your body’s digestive system and metabolic health, and should be a priority in every meal — with a few guidelines.

What Is Fiber?

Fiber, Reeder explains, “is a type of carbohydrate found in plant foods that the body cannot fully digest.” Instead of getting digested, fiber “moves along like a sweeping broom” through your digestive tract, says registered dietitian-nutritionist Rhyan Geiger at Phoenix Vegan Dietitian, taking everything else along with it (and leading to bowel movements). This means it also moves along more slowly than other types of food and nutrients, leading to a sense of satiety that keeps you feeling full for longer. This can help with weight loss by curbing overeating.

But that’s just one benefit. Fiber also “supports good gut health, lower cholesterol levels, better blood sugar control, and promotes regular and easier bathroom visits,” registered dietitian-nutritionist Ashley Kitchens, MPH, with Plant-Centered Nutrition, tells SheKnows.

Fiber also plays a key role in your gut microbiome, Reeder notes. It “feeds beneficial gut bacteria,” which helps your body “regulate inflammation, insulin sensitivity, and gut barrier function.” Altogether, this helps support metabolic health, immune function, and mood. With all these benefits, it’s no wonder fiber is getting more attention these days.

How Much Fiber Should You Eat?

The recommended amount of daily fiber women should eat is around 25 grams, which many of us aren’t hitting. All the experts we spoke to recommended increasing your fiber intake slowly, and spreading it throughout the day.

“Most Americans get 10-15 grams of fiber per day, well below the recommended intake,” Geiger says. “Not eating enough dietary fiber can lead to constipation, constant hunger, and heart health issues in the long term.” Yet increasing your fiber intake too quickly, she adds, can lead to gas, bloating, and stomach cramps as your digestive system deals with the influx. “Instead of loading up on fiber at one time, slowly increase by 5 grams per day and adjust as needed.”

Reeder recommends simplifying it by including one source of fiber at each meal and snack. “This supports steadier digestion, blood sugar balance, and appetite regulation throughout the day, and is often gentler on the GI tract than getting most fiber in one sitting.”

What Are the Best Sources of Fiber?

Fiber is found “almost exclusively” in plant-based foods, Reeder says — so if you simply try to eat a variety of plants, you’ll be naturally adding more fiber to your diet. Easy!

Specifically, our experts say you can find good sources of fiber in fruits, vegetables, beans, lentils, whole grains, nuts, and seeds. It’s important to make sure you’re adequately hydrated as well. “Hydration is essential because fiber works by absorbing water and adding bulk,” Reeder explains. “Without enough fluid, increasing fiber can worsen bloating or constipation rather than improve it.”

This might sound like a lot, but there are lots of simple ways to add more fiber into your diet — even just as toppings. Geiger recommends adding an ounce of pumpkin seeds to a meal to get five more grams of fiber. You can top a salad with chickpeas for the same boost. To add two grams of fiber, top your toast with half a tablespoon of chia seeds, or sprinkle a tablespoon of nutritional yeast onto your meal. These small additions add up over the course of the day and will increase your fiber intake without overloading your digestive system. Drink water along with each one and all of a sudden, your gut (and your whole body) is in a much better place.