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Protein gets all the hype, but Fiber is the real star for blood sugar, heart health, weight, and hunger. In this episode, we show you simple ways to add more Fiber to your day and why it works.

• Most of us do not have a protein problem. We have a Fiber problem.
• 95% of Americans get enough protein.
• 95% of Americans do not get enough Fiber. Most people only get 10–15 grams a day.
• Aim for at least 25–35 grams a day. For blood sugar and heart health, 50 grams a day is even better. About 30 grams a day helps lower the risk of getting type 2 diabetes.

Richie: Protein bars, protein milk, protein cookies… it’s everywhere.
Amber: But Fiber is the thing most people are missing. And it does a lot.

Fiber helps your heart

• Fiber forms a thick gel in your gut.
• That gel traps bile (which has cholesterol) so your body poops it out.
• Your liver then pulls LDL (“bad” cholesterol) from your blood to make more bile.
• Result: lower LDL, less inflammation, better blood pressure, lower risk of heart attack and stroke.

Fiber steadies blood sugar

• It slows how fast food leaves your stomach.
• You get a smoother rise in blood sugar, not big spikes and crashes.

Fiber helps hunger and weight

• It fills your stomach and tells your brain, “I’m full.”
• It turns on fullness hormones like GLP-1, PYY, and CCK (the same pathway many GLP-1 meds use).
• Your gut works a bit harder, so you burn a few more calories.
• Some calories get trapped in plant cell walls, so you absorb a little less.
  • Cool nut study: people pooped out more fat from whole nuts than from nut butter or nut oil. Whole > butter > oil for fullness and Fiber.

Fiber feeds your good gut bugs

• They make short-chain fatty acids that help your gut, blood sugar, and brain.
• Your gut and brain “talk” through your vagus nerve and hormones. Fiber supports that healthy chat.

Richie: Processed foods.
Amber: Yep. Milling and refining strip away Fiber and many nutrients. Then companies “enrich” the flour to add some vitamins back. But the Fiber is still gone. Choose whole foods when you can.

• For most non-athlete adults, the RDA is 0.8 grams of protein per kilogram of body weight.
• Many older adults and women in perimenopause may need more.
• In the U.S., about 95% of people already meet protein needs. Fiber is the real gap.

• Most people today: 10–15 g/day (too low).
• Good minimum: 25 g/day for women, 35–38 g/day for men.
• Great for blood sugar and heart health: around 50 g/day.
• To lower type 2 diabetes risk: about 30 g/day.
• Amber’s personal stretch goal is 100 g/day, but that’s advanced and not needed for most. Start with 50 g if you have type 2 diabetes or want strong benefits.

Richie: Fiber is like a low-cost, natural way to get some of the same effects as GLP-1 meds. Try Fiber first.

• Add 1/2 cup of beans to your day. That’s it. Do it daily.
• Or track your Fiber for one day to see where you’re starting from.
• Increase slowly: add about 5 grams more Fiber per day each week.
• Drink more water as you add Fiber. The “gel” needs water to work well.
• Cook beans and lentils well to reduce gas. Your gut will adjust.

Important note: This is education, not medical advice. Amber is a dietitian and diabetes educator, but not your personal clinician. Check with your care team if you have GI disease or special needs.

Think “beans, greens, grains, nuts, seeds, and fruit.”

• Beans, peas, lentils, legumes
  • Black beans, kidney beans, chickpeas, lentils, split peas
  • Hummus is good, but whole chickpeas have more Fiber
• Whole grains
  • Oats/steel-cut oats/groats, barley, bulgur, farro, quinoa
  • Popcorn (air-popped, go easy on oils and butter)
• Nuts and seeds
  • Chia seeds (tiny spoon, big Fiber)
  • Ground flaxseed
  • Pumpkin seeds
  • Almonds (whole nuts beat nut butters and oils for Fiber)
• Fruit
  • Raspberries, blackberries, prunes
  • Kiwi (golden kiwi is great; eat the skin for extra Fiber)
• Veggies
  • Artichokes, Brussels sprouts, broccoli, cauliflower
• Avocado
  • Has a little Fiber; still a nice add

Tip: Whole foods beat powders. Fiber supplements can help, but food-based Fiber works better for most outcomes in studies.

• Look for “100% whole grain” or “100% whole wheat” as the first ingredient.
• Use the 5-to-1 rule:
  • Total carbs ÷ Fiber
  • If the number is under 5, that’s a higher-Fiber choice.

• Will I get bloated? Maybe at first. That’s normal. Go slow, add water, cook beans well. Your gut will adapt.
• Do artificial sweeteners affect hunger? Some can. Amber tends to avoid them because they may confuse hunger/fullness cues for some people.
• Is 50 grams too much? Not if you build up to it. Many people feel great at 30–50 grams. Go at your pace.

Richie: Keep it simple.
Amber: Add a half cup of beans every day.

• Step 1: Track your Fiber for one day (just get curious).
• Step 2: Add 1/2 cup of beans daily.
• Step 3: Add one more easy Fiber win:
  • 2 tbsp chia at breakfast, or
  • A cup of berries, or
  • A bowl of oats, or
  • A veggie side at dinner.
• Step 4: Drink more water.

• Fiber fills you up.
• Fiber slows digestion and helps your fullness hormones.
• Fiber smooths blood sugar.
• Fiber lowers LDL and supports your heart.
• Fiber feeds good gut bugs.
• Fiber is cheap, simple, and available.

• Tag us @EmpoweredDiabetes and show how you’re adding Fiber to your plate.
• Follow the show and tell a friend who wants better blood sugar or wants to prevent type 2 diabetes.

You can do this. Start with beans. Keep adding Fiber. Feel the difference.

Disclaimer:

The information in this podcast is for educational and informational purposes only. It is not medical advice, diagnosis, or treatment, and it does not replace a one-on-one relationship with your physician or qualified healthcare professional. Always talk with your doctor, pharmacist, or care team before starting, stopping, or changing any medication, supplement, exercise plan, or nutrition plan—especially if you have diabetes, prediabetes, heart, liver, or kidney conditions, or take prescription drugs like metformin or insulin.

Results vary from person to person. Examples, statistics, or studies are shared to educate, not to promise outcomes. Any discussion of medications, dosing, or side effects is general in nature and may not be appropriate for your specific situation. Do not ignore professional medical advice or delay seeking it because of something you read or heard here. If you think you are experiencing an emergency or severe side effects (such as persistent vomiting, severe diarrhea, signs of dehydration, allergic reaction, or symptoms of lactic acidosis), call your local emergency number or seek urgent care right away.

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