As fitness trainers, and as an industry as a whole, we spend a lot of time talking about protein. And for good reason. Protein supports muscle repair, recovery, strength, and body composition.
But in that conversation around protein, and macros in general, there’s an important piece that often gets overlooked.
There are a lot of foods that fall under the “carbohydrate” category, and not all carbs are created equal. One of the most important distinctions we can make is understanding the role of fiber, and just how essential it is for our overall and long-term health.
Why Fiber Matters
Fiber is not just about digestion – it plays a central role in multiple systems throughout the body.
1. Gut Health
Fiber feeds the beneficial bacteria in your gut, supporting a healthy microbiome. This impacts digestion, immune function, inflammation, and even mood.
2. Blood Sugar Regulation
Fiber slows the absorption of carbohydrates, helping prevent spikes and crashes in blood sugar. This leads to more consistent energy levels and improved metabolic health.
3. Heart Health
Soluble fiber has been shown to help lower LDL cholesterol levels, reducing the risk of cardiovascular disease.
4. Satiety and Weight Management
High-fiber foods help you feel fuller for longer, which can naturally support appetite regulation without needing to rely on restriction.
5. Long-Term Health and Disease Prevention
Adequate fiber intake is associated with reduced risk of type 2 diabetes, heart disease, and certain cancers.
The Fiber Gap
While protein intake has become a major focus for many people (and rightly so), fiber intake remains consistently low.
Most adults need between 25–38 grams of fiber per day, yet the average intake is often closer to 10–15 grams.
This gap has real implications for long-term health, energy levels, and overall well-being.
A Quick Reality Check:
Fiber Isn’t a Free-for-All and Sometimes We Need Simple Carbs (Athletes I am looking at you)
As fiber starts to get more attention (which is a good thing), it’s also important not to swing too far in the other direction. I was chatting over email with my good friend and one of our favorite local Registered Dietians, Brandi Almario, and she cautioned that FIBER may become the next new fad diet, and we should all keep in mind that “foods offer many different nutrients and focusing on one causes us to lose the overall picture.”
And, like anything in nutrition, more is not always better.
Overloading fiber, especially too quickly, can lead to:
- digestive discomfort (bloating, gas)
- interference with nutrient absorption
- feeling overly full and under-fueled
Fiber should be part of a balanced, well-rounded diet that includes adequate protein, healthy fats, and overall calorie intake to support your lifestyle and activity level.
The goal isn’t to chase a number or turn fiber into the next nutrition “fad.”
The goal is to consistently include a variety of whole, fiber-rich foods in appropriate proportions alongside other key nutrients.
There are also times where lower-fiber, more quickly digestible carbohydrates are the better choice – especially for athletes right before or during competition, when the body needs quick, accessible energy without the potential for digestive discomfort.
What This Looks Like in Practice
At Empower, we focus on building sustainable habits that support both performance and longevity.
One simple framework we often recommend:
Pair protein with fiber at every meal.
Instead of thinking about carbs as a single category, start to differentiate:
- Highly processed carbs vs. whole, fiber-rich foods
- Quick energy vs. sustained energy
- Short-term satisfaction vs. long-term health support
High-Fiber Foods to Include Regularly
Fruits
- Raspberries, blackberries
- Apples and pears (with skin)
- Oranges, pomegranate
- Avocado
Vegetables
- Broccoli, Brussels sprouts
- Carrots, beets
- Sweet potatoes (with skin)
- Leafy greens
Whole Grains
- Oats
- Quinoa
- Barley, farro
- Brown rice
Legumes
- Lentils
- Chickpeas
- Black beans
- Split peas
Nuts & Seeds
- Chia seeds
- Flaxseeds
- Almonds
- Pistachios
Small Changes, Big Impact
Improving fiber intake doesn’t require a complete overhaul.
Start with small, manageable shifts:
- Add berries or chia seeds to breakfast
- Swap refined grains for whole grains
- Include a serving of vegetables at lunch and dinner
- Add beans or lentils to salads, bowls, or soups
Over time, these changes add up and can significantly impact how you feel day to day, as well as your long-term health.
At Empower, our goal is to help you build a strong, resilient body that supports your life – not just your workouts – so you can feel strong, capable, and energized for the life you want to live.
