by Dezi Abeyta, RD | SMRTFT Nutrition Writer
When it comes to protein, we know all about it. We've tracked it and blended it into shakes, pancakes, pastas, and now, even water. But there’s still a giant opportunity in the average diet. Fiber deserves a promotion.
Nearly 95% of Americans fall short in fiber, and a shocking number are clocking in at under 10 grams a day, less than a third of what the body needs to function at its best. (And yes, that includes protein eaters too!) Integrate fiber into your diet, and watch the upside.
Low fiber usually leads to bloat, poor satiety, sluggish digestion, and sometimes that "off" feeling you can't quite pin down. Fixing that sets you up for plenty of training success.
THE RESEARCH ON FIBER
The average intake of fiber for most is just 16 grams. Here’s what’s recommended: 38g for men, 25g for women. What’s even crazier is this: a systematic review of nearly 250 studies found that people eating the most fiber had up to a 24% lower risk of dying from heart disease, stroke, type 2 diabetes, or colon cancer compared to those barely getting any.
Fiber also impacts how you train, perform, and recover, setting you up for success in three ways.
1. Soluble fiber: Slows digestion, lowers blood sugar, helps regulate cholesterol. (Think oats, chia, beans)
2. Insoluble fiber: Keeps digestion moving, adds bulk, supports regularity. (Whole grains, veggie and fruit skins)
3. Prebiotic fiber: Feeds good gut bacteria that influence immunity, mood, and metabolism. (Garlic, onions, asparagus, bananas)
The SMRTFT "Fiber-First" Gut Game Plan
Think of this as programming for your microbiome. In the same way you program for lifts, we're programming for your gut.
Aim to eat all (yes: ALL!) daily:
● 1 serving of oats, barley, or quinoa
● 2 servings of vegetables (keep the skins on)
● 1 serving of legumes (lentils, black beans, chickpeas)
● 1 piece of fruit
● 1 tablespoon chia, flax, or psyllium
● Optional: fiber-forward ultra-processed foods, like Kaisen Rice or Dave's Killer Bread (12-15 grams of fiber/serving)
Target: 10–15g per meal. Make fiber show up like protein does.
This isn't about cutting more carbs. It's about choosing the right ones and when fiber supports the gut. The gut supports the rest.