Why Fiber Belongs on Your Plate
Protein intake is becoming a top priority in wellness circles. Nutritionists and other health experts are now frequently calling for higher daily recommendations (often 100 grams or even more per day), while social media accounts offer numerous tips for "meeting your daily protein target"
Experts are recommending these higher amounts because we now recognize how important protein is not just for muscle growth (and maintenance!) but for the production of hormones and neurotransmitters, and overall health in general.
This echoes what many longevity experts have been saying: the old recommended dietary allowances (RDAs) were designed to prevent deficiencies, not to optimize health.
Of course there are a couple of caveats here. While the interest in optimizing our protein intake is admirable, some folks may be over-estimating their needs, especially in the face of so much media coverage saying we don't get enough. The nutritionists we spoke to confirmed that overestimation does indeed happen, but much more worrisome-- and much more common-- is for people to underestimate how much protein they actually need for an active, balanced life.
So in general, a reassessment of our protein needs in view of all that we now know about protein, muscle, health and longevity is quite justified. Which brings us to the second caveat.
With all the benefits protein offers, "a good source of fiber" is not one of them.
The truth is that animal-based protein sources—like meat, fish, poultry, and eggs—contain zero grams of fiber. And while plant-based protein sources like beans, lentils, and whole grains do contain fiber, they're often lower in protein density or require much larger portions to meet high protein goals.
The Fiber Gap and Why It Matters
Fiber is essential not just for digestion, but for supporting a healthy gut, which it does by promoting beneficial gut bacteria, the same kind of microorganisms we get when we eat a fermented food like yogurt. These beneficial gut bacteria – a famous example of which is Lactobacillus acidophilus--are the heroes of the gut microbiome. When we nourish them with fiber, particularly with a rich diversity of plant fibers—we keep the microbiome balanced and flourishing.
What's in it for us? Beneficial gut bacteria—indeed an overall healthy gut--- plays a role in immunity, inflammation, and even mood. Not to mention weight.
In numerous epidemiological studies, high-fiber diets have generally been associated with healthier outcomes. They've also been associated with better weight outcomes. In fact, in the early 1990's, pre-internet, there was a popular diet making the rounds among elite personal trainers called the PFF diet. PFF stood for Protein, Fat and Fiber. Interestingly, decades after that diet has been forgotten, that combination still forms the backbone of many well-known diet programs.
The point is, we can (and should) absolutely re-evaluate our own individual protein needs for optimal health. But we don't have to sacrifice our fiber intake to do so.
Fiber is the way we "water" that garden called the microbiome, and our concern is that as people rightly focus on reassessing their protein needs, fiber can often go overlooked, unintentionally widening the "fiber gap" in their diets.
As we've outlined, for those embracing a high-protein approach, meeting fiber needs becomes even more important. Without fiber, high-protein diets can lead to sluggish digestion and a stunning lack of microbiome diversity, which is exactly what we do not want.
Fortunately, fiber can easily be brought back into balance with a few small dietary shifts.
Meet WellVine™: A Real-Food Solution for Filling the Fiber Gap
For those looking to increase their fiber intake while keeping up with protein goals, WellVine offers an elegant solution. Made entirely from the nutrient-rich marc of coastal Chardonnay grapes, WellVine is rich in oligosaccharides—natural, prebiotic soluble fibers, exactly the kind that help feed the beneficial bacteria in the gut.
This unique prebiotic fiber blend is sourced from the skins, seeds, and stems of Chardonnay grapes grown in the extreme climates of coastal vineyards, where the plant naturally develops robust plant compounds—known generally as polyphenols-- for resilience.
WellVine's oligosaccharides support the gut microbiome, promoting digestion and a balanced ecosystem of bacteria. These benefits make it an ideal fiber source to round out protein-focused diets, providing the diversity and prebiotic support that high-protein diets often lack.
Bringing It All Together: A Balanced Approach to Protein and Fiber
While protein is essential, balance is key to a truly health-supportive diet. As high-protein diets continue to trend, it's worth considering how to complement them with fiber-rich additions like WellVine™, ensuring that your diet supports not only muscle maintenance but also a vibrant and healthy gut.
By pairing protein with fiber, you're giving your body the fuel it needs to thrive from the inside out.
