Protein is so 2025. Fiber is in now and this is why
You must have seen them in the supermarket: yogurt, quark, crackers, and hundreds of other products with the label ‘extra protein’. Yes, those proteins have become immensely popular in recent years. After professional athletes, all fit girls and sports influencers have jumped on the protein train, but honestly? Is this really necessary? While a little more can't hurt, there is secretly another nutrient that you are getting far too little of: fiber. Let me explain why this is so much more important than a chocolate pudding with extra protein.
First of all: where does this protein hype come from?
I just mentioned it, but it sometimes seems like every Albert Heijn is flooded with protein. You can't look at a shelf without seeing something with added protein. Whether you're talking about crackers and bread or cheese and yogurt: suddenly there's ‘more’ of this nutrient everywhere. As if there isn't already protein in cheese. Why is there ‘extra’ in here?
Athletes have been eating extra protein, a.k.a. proteins, for years to build more muscle mass. It improves muscle growth, which is why those bodybuilders shove quark, eggs, cheese, and meat down their throats as if it's gold. This hype has reached the general public. In 2013, carbohydrates were labeled as fattening, after which everything became light. Which nutrient had not yet gone through the marketing mill of the food industry? Exactly. Protein. Suddenly, everyone on the internet was talking about protein for weight loss and exercise. Protein powder was flying off the shelves, and soon supermarkets followed with their products. Logical, of course; it's just very smart marketing. Adding protein doesn't cost the manufacturer much, making it a good profit model. You see “now with extra protein” on the packaging of your chocolate mousse. It must be healthier, right? Well. That's not necessarily true. But okay. That's where the protein hype comes from. Now dietitians and nutrition experts are advocating for something else: let's leave those proteins alone – focus on your fiber intake.
Why getting more fiber is really important
It's no coincidence that experts warn that we all need to eat more fiber. They do this because the number of young people getting colon cancer is increasing. Researchers from the Antoni van Leeuwenhoek Hospital even say that if we continue like this, about 20 percent of colon cancer patients will be under 50. That's shocking, isn't it? Nutrition experts think so too, which is why it's so important to eat more fiber. They ensure that your gut flora remains healthy, your digestion stays smooth, and you feel full after eating.
Because since the 1960s we have been moving less, getting less vegetables and fruit, and eating more processed foods, the risk of colon cancer and type 2 diabetes has significantly increased. Something as simple as eating more fiber can prevent this. And yes: all those grain products (which usually contain a lot of fiber) with extra proteins contain hardly any fiber. So you are getting even less of that due to this hype.
@plantyou 🌱 eat more fiber #fiber #recipes #plantbased #healthylifestyle
How to easily get more fiber
Okay. So those fibers are super important, but how can you get more of those substances? If there is apparently a large shortage. It may sound difficult, but the answer is simple: eat plenty of vegetables, fruits, potatoes, and grain products.
But yes, you probably want to know where the most fiber is. How else are you going to get the recommended 25 grams? That certainly makes it easier to make your shopping list. I get it. That's why we have put together a ‘how to eat more fiber’ guide for you. This way you will get through 2026 healthily, trust me:
1. Eat more vegetables
Vegetables are good for your body in many ways, but it's especially great to eat a larger amount of fiber. Those artichokes, cauliflowers, Brussels sprouts, and many more products are bursting with this substance. Try making a snack board with raw vegetables instead of cheese and sausage. That's really good for you. And get those cookbooks out of the cupboard, because you can best incorporate these vegetables into your meals:
- Artichoke (100 grams contains 7 grams of fiber)
- Avocado (100 grams contains 6.7 grams of fiber)
- Celeriac (100 grams contains 5 grams of fiber)
- Parsnip (100 grams contains 4.7 grams of fiber)
- Kale (100 grams contains 4.7 grams of fiber)
- Brussels sprouts (100 grams contains 4.1 grams of fiber)
- Red cabbage (100 grams contains 3.6 grams of fiber)
- Green cabbage (100 grams contains 3.6 grams of fiber)
- Green beans (100 grams contains 3.6 grams of fiber)
- Sweet potato (100 grams contains 3 grams of fiber)
- Beets (150 grams contains 2.8 grams of fiber)
2. Opt for extra fruit in your diet
Fruit is a major source of fiber. And (maybe I'm thinking out loud now) just check: is it really such a punishment to eat more fruit? It's almost all sweet and delicious. Try to eat 200 grams every day, then you'll get quite far with your fiber intake. This fruit is best to eat to get a lot of fiber:
- Dried figs (100 grams contains 9.8 grams of fiber)
- Pomegranate (1 piece of 150 grams contains 5.1 grams of fiber)
- Pears (1 pear of 225 grams contains 5 grams of fiber)
- Mango (1 whole mango of 280 grams contains 4.5 grams of fiber)
- Blackberries (125 grams contains 3.9 grams of fiber)
- Orange (1 large orange of 170 grams contains 3.4 grams of fiber)
- Apple (1 large apple of 135 grams contains 2.7 grams of fiber)
- Raspberries (100 grams contains 2.5 grams of fiber)
- Bananas (1 large banana of 165 grams contains 3.1 grams of fiber)
- Grapes (125 grams of grapes contains 2.3 grams of fiber)
Oh, and pay attention: the riper the fruit, the more fiber it contains. And if possible, leave the skin on. Then you get the most nutrients in.
3. Add legumes and these other handy superfoods to your shopping list:
- Cooked white beans (60 grams contains 5.9 grams of fiber)
- Cooked brown beans (60 grams contains 4.9 grams of fiber)
- Canned chickpeas (60 grams contains 4.3 grams of fiber)
- Cooked soybeans (in 60 grams there are 3.9 grams of fiber)
- Roasted chickpeas (in 25 grams there are 3.4 grams of fiber)
- Lentils (in 60 grams there are 3.2 grams of fiber)
- Cooked kidney beans (in 75 grams there are 2.9 grams of fiber)
- Chia seeds (in 100 grams there are 34.4 grams of fiber)
- Flaxseed (in 100 grams there are 27.3 grams of fiber)
- Coconut flour (in 100 grams there are 38.5 grams of fiber)
- Pumpkin seeds (in 100 grams there are 18.4 grams of fiber)
- Almonds (in 100 grams there are 12.2 grams of fiber)
- Walnuts (in 100 grams there are 6.7 grams of fiber)
- Oatmeal (in 100 grams there are 10.6 grams of fiber)
- Whole wheat pasta (in 100 grams there are 6.3 grams of fiber)
- Quinoa (in 50 grams there are 2.8 grams of fiber)
These are all items that you can easily add to all your meals. Those nuts? You can put them in yogurt. Just like that chia seed, flaxseed, coconut flour, and pumpkin seeds. Make a salad with a nice handful of nuts, or try lentils instead of your standard pasta. Variety is good: who knows, you might just find your new favorite meal. Get to work and try to get more fiber in: your stomach will thank you.
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Image: @victoriawaldau
