The Next Nutrition Craze (& How To Not Get Fooled By It)

When protein got popular, it showed up in ice cream, chips, cereal, even water.

Often with just enough protein to put the word on the label.

Fiber might be next on the craze list.

Why fiber?

It helps you stay full longer. Studies link higher-fiber eating to feeling fuller, though results vary by food and fiber type.

How much?

– Women: about 25 g a day
– Men: about 38 g a day

Most people don’t get close.

Heads-up: “added fiber” labels on chips and cookies are coming. Real food still wins.

Add it slowly and drink water.

10 easy foods with fiber (numbers are per one serving)

– Raspberries, 1 cup raw: 8 g fiber, 1.5 g protein, 64 calories
– Lentils, ½ cup cooked: 7.8 g fiber, 8.9 g protein, 115 calories
– Black beans, ½ cup cooked: 7.5 g fiber, 7.6 g protein, 114 calories
– Green peas, 1 cup cooked (from frozen): 7.2 g fiber, 8.2 g protein, 125 calories
– Pear, 1 medium raw: 5.5 g fiber, 0.6 g protein, 101 calories
– Broccoli, 1 cup chopped, cooked: 5.1 g fiber, 3.7 g protein, 55 calories
– Apple, 1 medium raw with skin: 4.4 g fiber, 0.5 g protein, 95 calories
– Oatmeal, 1 cup cooked with water: 4 g fiber, 5.9 g protein, 166 calories
– Sweet potato, 1 medium baked: 3.8 g fiber, 2.3 g protein, 103 calories
– Banana, 1 medium raw: 3.1 g fiber, 1.3 g protein, 105 calories

Add one or two of these a day. No tracking needed.

James Pratt