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LLUMC - Loma Linda University Medical Center

03/12/2026 | Press release | Distributed by Public on 03/12/2026 10:03

Why Fiber Matters More Than Your Protein Shake

High-protein diets may be the newest health craze, but according to Karen R. Studer, MD, MBA, MPH, FACPM, chair of Preventive Medicine, most Americans are actually eating more protein than they need - and far too little fiber.

A study shows that nearly 95% of Americans do not meet the recommended 25-35 grams of fiber per day, with most adults consuming about 15 grams. Meanwhile, Studer says Americans tend to exceed their protein needs.

"In all my decades of practicing medicine in the United States, I have never encountered a single person who was protein-deficient. But there are many people who are fiber-deficient."

Ideal protein intake

According to Studer:

  • The average woman needs about 46 grams of protein a day.

  • The average man needs about 56 grams of protein a day.

People who are older, trying to lose weight, or building muscle may need a little more protein than average, but not excessively more.

Fiber

Studer explains that most adults should aim for 25-35 grams of fiber per day, with women typically needing the lower end of that range and men the higher end.

Is there a healthy protein-to-fiber ratio?

There is no specific ratio to follow. Both nutrients are important, but Studer notes that diets lower in animal protein and higher in fiber tend to be the healthiest.

Increased fiber intake:

  • Improves gut health and the microbiome

  • Promotes regular bowel movements

Moderate protein intake also supports better insulin sensitivity.

Risks of eating too much protein and not enough fiber

Chronic intake of high protein can result in damage to the digestive tract, kidneys, and blood vessels.

Low fiber intake is associated with:

  • Increased risk of premature death

  • Higher risk of cardiovascular disease, certain cancers, and type 2 diabetes

  • Higher cholesterol, systolic blood pressure, and body weight

According to Studer, excess protein is broken down into amino acids, which the body may convert into sugar or fat.

"My main problem with the current protein craze is that most of the protein people are eating comes from animals that are high in cholesterol, saturated fat, and calories."

In contrast, plant-based protein is naturally high in fiber, has fewer calories, and contains essential vitamins and nutrients. Examples include beans, chickpeas, broccoli, quinoa, tofu, and other legumes.

How to safely increase fiber intake

There are simple ways to increase fiber using everyday foods. This can look like swapping refined grains for whole grains, choosing whole fruits instead of fruit juice, or adding beans to soups and salads.

Legumes like lentils, black beans, and green peas are high in fiber. Fruits like raspberries, pears, and apples are also great sources of fiber, especially when eaten with the skin.

Fruits

Veggies

Grains

Legumes, nuts, and seeds

Studer cautions against increasing fiber too quickly. "Increase fiber slowly - about 1-2 servings of high-fiber foods per day - avoid gas, bloating, and abdominal discomfort," Studer says. "Your gut needs time to adapt to the increase in fermentation, which is a good thing."

Find a full list of high-fiber foods here, and learn more about recommended protein intake here.

LLUMC - Loma Linda University Medical Center published this content on March 12, 2026, and is solely responsible for the information contained herein. Distributed via Public Technologies (PUBT), unedited and unaltered, on March 12, 2026 at 16:03 UTC. If you believe the information included in the content is inaccurate or outdated and requires editing or removal, please contact us at [email protected]