For years, protein has been one of the biggest stars of the nutrition world. But as conversations about gut health and healthy eating continue to grow, another nutrient is beginning to share the spotlight: fiber.
Fiber may not be new, but interest in it certainly is. From gut health to heart health,
consumers are becoming more interested in how much fiber they eat each day. While protein remains an important part of a healthy diet, fiber is one nutrient many Americans could benefit from paying more attention to.
What Is Fiber?
Dietary fiber is a type of carbohydrate found mainly in plant foods. Unlike many other carbohydrates, fiber is not completely broken down and absorbed by the body.
There are different types of fiber, and they can have different effects in the body. Some forms help support regular bowel movements, while others can contribute to heart and metabolic health. Certain fibers are also fermented by bacteria in the digestive tract, which is one reason fiber has become an important part of conversations about gut health.
Are We Getting Enough?
For many people, the answer is no. Fiber needs vary based on age, sex and calorie needs. The U.S. Food and Drug Administration (FDA) uses a Daily Value of 28 grams of fiber per day, based on a 2,000-calorie diet. Other federal guidance recommends approximately 22 to 34 grams per day for adults, depending on age and sex.
Although protein tends to get a lot of attention, fiber is increasingly becoming a nutrient consumers want more of. Recent consumer research highlighted by Penn State Extension found that in 2025, 70% of consumers surveyed said they were trying to consume more protein, while 64% said they were trying to consume more fiber.
Why Does Fiber Matter?
Fiber is often associated with digestive regularity, but its potential benefits extend much further. Higher-fiber eating patterns have been associated with better health outcomes. Research has found associations between higher dietary fiber intake and lower risks of cardiovascular disease and several other chronic diseases.
Fiber-rich foods can also help make meals more satisfying and provide important nutrients beyond fiber. Fruits, vegetables, whole grains, beans, peas, lentils, nuts and seeds can provide vitamins, minerals and other beneficial components as part of a balanced diet.
Fiber also plays an important role in digestive health. Certain types of fiber can be used by bacteria living in the digestive tract, helping support the complex community of microorganisms that make up the gut microbiome.
Protein or Fiber? You Don’t Have to Choose
Calling fiber, the “new protein” does not mean fiber is more important than protein. Our bodies need both. Instead of choosing between them, try building meals that provide both protein and fiber.
For breakfast, pair eggs with whole-grain toast and fruit, or add berries and chia seeds to Greek yogurt. At lunch, add beans to a chicken salad or choose whole-grain bread for a turkey sandwich. At dinner, pair chicken or fish with vegetables, beans, brown rice or a baked potato with the skin.
Even snacks can provide both. Try an apple with peanut butter, vegetables with hummus, or nuts paired with a piece of fruit. Small additions throughout the day can make reaching your fiber goal easier.
Start Slowly
If your current diet is low in fiber, you don’t have to reach your goal overnight. Increasing fiber too quickly may cause digestive discomfort, including gas and bloating. Instead, gradually add fiber-rich foods to your meals and snacks and make sure you are drinking adequate fluids as your fiber intake increases.
You also don’t need expensive specialty products or supplements to get more fiber. Some of the best sources are everyday foods such as beans, oats, whole grains, fruits, vegetables, nuts and seeds. The Nutrition Facts label can also help you compare foods. The FDA considers 5% of the Daily Value or less to be low in a nutrient and 20% of the Daily Value or more to be high.
So, the next time you look at a Nutrition Facts label, take a moment to look beyond the protein. Check the Dietary Fiber line, too. Protein may still have the spotlight, but fiber deserves a place on the stage.
The goal isn’t to choose protein or fiber. It’s to build meals that give you enough of both.
Resources:
- Penn State Extension. (2026). Food Trends 2026. Penn State Extension – Food Trends 2026
- S. Food and Drug Administration. How to Understand and Use the Nutrition Facts Label.
FDA – Nutrition Facts Label - S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
FDA – Daily Value Reference
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