Essential Nutrient Necessary on High-Protein Diet, According to Nutrition Experts
Let's Talk Protein and Fiber: Two Key Nutrients with a Catch
America's obsession with protein has reached new heights, but it's sidelining another essential nutrient: fiber. Protein, often associated with bodybuilders and athletes, has become the wellness world's golden ticket for weight loss, energy, and muscle maintenance. However, our focus on protein intake is causing a shortfall in fiber consumption.
Nutritionists and gastroenterologists issue a stark warning: as people load up on protein, fiber - a crucial component for optimal health - is being neglected.
"When folks are on a high-protein diet, they're cutting out other food sources," explains nutritionist Christina Fasulo from UCLA Health's department of digestive diseases. Fasulo emphasizes the importance of maintaining fiber intake, pointing out that many people struggle to meet the daily recommended intake of 25 grams for women and 38 grams for men. The average American barely manages 15 grams daily, with only 5% of men and 9% of women meeting the guidelines.
Fiber, rarely digestible by the human body, plays a vital role in promoting healthy bowel habits and regulating blood sugar levels. By slowing the absorption of sugar from our food, it prevents spikes in blood sugar that come with consuming simple sugars.
Fiber is critical for maintaining a healthy gut microbiome and may protect against chronic diseases like diabetes. A diet rich in fiber has been linked to low rates of colon cancer, potentially due to its ability to bind to potential carcinogens in the intestines, subsequently eliminating them. The real power of fiber comes from its impact on the gut microbiome, which needs this carbohydrate to thrive.
However, it's essential to keep the microbiome balanced, as an imbalance can lead to obesity, diabetes, and other chronic diseases. Recent research suggests that a toxin produced by certain harmful gut bacteria could be behind the rising incidence of colon cancer. On the other hand, when gut bacteria feast on fiber, they produce a molecule known as butyrate, a short-chain fatty acid believed to have anti-cancer properties, including the inhibition of tumorous cell growth and the promotion of death in cancerous cells.
So, if you're following a protein-heavy diet that favors meat, make sure to balance it out with fiber-rich foods to maintain a healthy gut and prevent constipation. Fiber is linked to lower rates of heart disease, possibly reducing the amount of cholesterol absorbed from our diets. While more research is needed, including enough fiber in your diet can keep your gut happy and your heart healthy.
- Soluble fiber, found in fruits, seeds, beans, and lentils, absorbs water to form a gel-like substance in the digestive system, slowing food movement.
- Insoluble fiber, found in vegetables and whole grains, remains intact during digestion, aiding food movement through the digestive system. It also acts as a intestinal "street sweeper" to promote regular bowel movements.
- To meet the recommended daily fiber intake and reap the benefits of both soluble and insoluble fiber, try adding fiber-rich foods to each meal. Companies are even developing fiber-rich soda alternatives.
- Fiber supplements can support fiber intake if increasing fiber through food proves challenging. However, they may cause unwanted side effects like bloating and gas. Gradually increase fiber intake and stay hydrated to avoid discomfort.
- To slow food movement in the digestive system, consider including soluble fiber from fruits, seeds, beans, and lentils in your diet.
- Insoluble fiber from vegetables and whole grains can aid food movement through the digestive system and act as an intestinal "street sweeper" to promote regular bowel movements.
- For optimal health benefits, aim to incorporate both soluble and insoluble fiber-rich foods into each meal, and even explore fiber-rich soda alternatives available in the market.
