Protein and Fiber: The Dynamic Duo for Women's Health
If you've been following my blog, you know I'm passionate about helping women feel strong and nourished. We've talked about the importance of consuming adequate protein (around 1 gram per pound of body weight), but today I want to go deeper. Not all proteins are created equal, and understanding this can transform how you approach nutrition without getting caught in the calorie-counting trap.
Think of it this way: if protein is the currency your body uses to build and maintain muscle, knowing about protein quality is like understanding the difference between pennies and dollars. You can carry around a heavy bag of pennies (low-quality protein), or you can use the same value in a few bills (high-quality protein) that's much more efficient.
My Personal Journey Away from Calorie Counting
Like many women, I've struggled with disordered eating patterns throughout my life. Counting calories became a slippery slope that often led me back to unhealthy relationships with food. What's been transformative is shifting my focus from restriction to abundance – specifically, prioritizing protein quality and adequate fiber intake rather than obsessing over calories.
This approach has been liberating. Instead of asking, "How few calories can I eat today?" I ask myself, "Am I getting enough high-quality protein and fiber to support my body?" This simple reframe has completely changed my relationship with food.
Beyond Quantity: Why Protein Quality Matters
When we talk about protein, we're really talking about amino acids – the building blocks your body uses to maintain and build muscle, support immune function, and keep you feeling your best. There are 20 different amino acids, and nine of them are considered "essential," meaning your body can't produce them on its own and you must obtain them through the food you eat.
This is where protein quality becomes crucial. High-quality proteins contain all nine essential amino acids in proportions that your body can readily use. The scientific term for this is "biological value" or "protein digestibility corrected amino acid score" (PDCAS), but I prefer to think of it simply as "how efficiently can my body use this protein?"
Leucine: The MVP of Amino Acids
When it comes to building and maintaining muscle (especially important as we age), leucine is particularly important. Research shows that leucine acts as a trigger for muscle protein synthesis – essentially telling your body to start the muscle-building process.
According to protein researcher Dr. Layne Norton, you need about 2.5-3g of leucine per meal to optimally stimulate muscle protein synthesis. Here's where some protein sources shine:
25g of whey protein provides ~2.5g leucine
4 whole eggs provide ~2.5g leucine
40g of chicken breast provides ~3g leucine
1 cup of Greek yogurt provides ~1g leucine
Meanwhile, you'd need larger portions of plant proteins to reach the same leucine threshold:
1.5 cups of cooked lentils provides ~2.5g leucine
6 tablespoons of peanut butter provides ~2g leucine
This doesn't mean plant proteins are "bad" – far from it! It just means you may need to eat more to get the same muscle-building benefit.
Bioavailability: How Much of That Protein Are You Actually Using?
Another factor in protein quality is bioavailability – how efficiently your body can digest and utilize different protein sources. Animal-based proteins typically have higher bioavailability than plant-based proteins. For example:
Whey protein: 95-100% bioavailable (the gold standard)
Eggs: 94% bioavailable
Beef: 92% bioavailable
Chicken/Turkey: 90% bioavailable
Fish: 90% bioavailable
Dairy (milk, yogurt, cheese): 90% bioavailable
Soy: 74% bioavailable
Beans/legumes: 60-70% bioavailable
Grains: 50-60% bioavailable
If you follow a plant-based diet, this doesn't mean you can't meet your protein needs! It just means you'll need to be more strategic about combining different plant proteins and potentially consuming more total protein to compensate for the lower bioavailability.
The Dairy Debate: Setting the Record Straight
Let's talk about dairy for a moment, since it's often unnecessarily vilified. Unless you have a specific allergy, intolerance, or sensitivity to dairy, there's no evidence-based reason to avoid it. In fact, dairy products like Greek yogurt, cottage cheese, and whey protein are some of the most efficient sources of high-quality protein available.
Beyond protein quality, dairy offers significant benefits for women's health:
Calcium: Dairy is one of the most bioavailable sources of calcium, crucial for bone health—especially important for women as we age and face increased risk of osteoporosis
Vitamin D: Many dairy products are fortified with vitamin D, which works synergistically with calcium for bone health and may play a role in immune function and mood regulation
Potassium: Dairy provides potassium, which helps maintain healthy blood pressure and supports heart health
Phosphorus: Another mineral essential for bone health that's abundant in dairy
Protein efficiency: The casein and whey proteins in dairy provide a complementary blend of fast and slow-digesting proteins
As Dr. Peter Attia often points out, your body doesn't see "dairy" – it sees proteins, fats, carbohydrates, vitamins, and minerals. The scare tactics around dairy (or any food group) simply aren't supported by the weight of scientific evidence. Your body is remarkably adept at breaking down foods into their basic components and using what it needs.
If you do have lactose intolerance, remember that many dairy products like hard cheeses, Greek yogurt, and lactose-free milk contain minimal lactose but still offer the nutritional benefits. And if you choose to avoid dairy entirely, be strategic about getting calcium, vitamin D, and high-quality protein from other sources.
For My Plant-Based Friends
If you follow a vegetarian or vegan diet, you absolutely can meet your protein needs, but it requires more planning. Focus on these strategies:
Protein combining: Eat complementary plant proteins together to ensure you're getting all essential amino acids (beans with rice, for example)
Emphasize higher-protein plant foods: Tofu, tempeh, seitan, edamame, lentils, and beans should be staples
Consider supplements: A high-quality plant-based protein powder can help you reach your protein targets more easily
Eat slightly more total protein: Since plant proteins are less bioavailable, aim for the higher end of protein recommendations (1.2-1.4g per pound of body weight)
Focus on leucine-rich plant foods: Be mindful of including higher-leucine plant proteins like soy products, lentils, beans, and pumpkin seeds in your meals. Combining various plant proteins in a meal can help you naturally reach better amino acid profiles
The Fiber Connection: Why Your Microbiome Matters
Now let's shift to another crucial nutrient: fiber. While protein feeds your muscles, fiber feeds your microbiome – the trillions of bacteria living in your gut that influence everything from your immune system to your mood.
Most Americans get only about 15g of fiber daily, far short of the recommended 25-30g minimum. This fiber deficit has real consequences for our health.
Fiber: The Original Prebiotic
You've likely heard the terms "probiotics" and "prebiotics" thrown around, but what do they actually mean? Here's the simple breakdown:
Probiotics are the beneficial bacteria themselves (found in fermented foods like yogurt, kimchi, and sauerkraut)
Prebiotics are what feed those bacteria – and that's primarily fiber!
Dietary fiber is essentially the original, natural prebiotic. When you consume adequate fiber, you're:
Feeding beneficial gut bacteria that produce short-chain fatty acids (SCFAs)
Supporting regular digestion and elimination
Improving cholesterol levels by binding to cholesterol in your digestive tract
Stabilizing blood sugar levels by slowing carbohydrate absorption
Potentially reducing inflammation throughout your body
The relationship between fiber intake and health outcomes is striking. As Dr. Layne Norton highlights in his research reviews, higher fiber consumption is consistently associated with lower all-cause mortality rates. Studies show that for every 10g increase in daily fiber intake, the risk of death from any cause decreases by roughly 10%.
Types of Fiber Your Body Loves
There are two main types of fiber that serve different functions:
Soluble fiber dissolves in water to form a gel-like substance. It can help lower blood glucose and cholesterol levels. Great sources include:
Oats and barley (3-4g per cup)
Beans and lentils (4-6g per cup)
Apples with skin (4g per medium apple)
Citrus fruits (2g per orange)
Flaxseeds (2g per tablespoon)
Avocados (5g per medium avocado)
Insoluble fiber doesn't dissolve in water and adds bulk to stool, helping food pass more quickly through the stomach and intestines. Excellent sources include:
Whole wheat products (3-5g per slice of bread)
Nuts and seeds (especially chia seeds with 10g per ounce)
Vegetables like broccoli (5g per cup) and Brussels sprouts (4g per cup)
Cauliflower (2g per cup)
Sweet potatoes with skin (4g per medium potato)
Berries (8g per cup of raspberries)
How Fiber and Protein Work Together
Fiber helps slow the digestion of protein, which leads to more sustained amino acid delivery to your muscles. This "slow-release" effect may enhance the muscle-building response to protein, especially as we age.
For example, combining lentils with salmon provides both high-quality protein and fiber that will digest at a more controlled rate than protein alone. This combination supports your muscles, keeps you feeling fuller longer, and provides steady energy levels.
Fiber's Impact on Your Microbiome
The bacteria in your gut affect everything from immune function to mood. When you eat fiber-rich foods, you're feeding beneficial bacteria, allowing them to thrive and multiply.
These bacteria ferment fiber in your colon, producing short-chain fatty acids like butyrate, which provides energy for your colon cells and may reduce inflammation. A healthy gut microbiome can help with weight management, mental health, and reducing the risk of chronic diseases.
Perhaps one of the most fascinating discoveries is the gut-brain connection. Approximately 90% of your body's serotonin (often called the "happiness hormone") is produced in your gut. When your gut microbiome is healthy and diverse—thanks largely to adequate fiber intake—it creates an environment that supports optimal serotonin production.
The bacteria in a healthy gut help produce neurotransmitter precursors and other compounds that communicate with your brain via the vagus nerve, creating the "gut-brain axis." This connection helps explain why improvements in diet often lead to improvements in mood, focus, and overall cognitive function.
Simple Strategies for Increasing Protein Quality and Fiber
Instead of complex diet rules, here are practical ways to improve your nutrition:
Start with protein: Begin each meal by eating the protein portion first
Pair proteins and fiber: Include both in every meal. Some delicious combinations include:
Greek yogurt topped with berries and flaxseeds (protein + soluble and insoluble fiber)
Eggs with sautéed vegetables and sweet potato (protein + various fibers)
Lentil soup with chicken breast (complete proteins + soluble fiber)
Cottage cheese with sliced apple and cinnamon (protein + soluble fiber)
Salmon with quinoa and roasted Brussels sprouts (high-quality protein + both types of fiber)
Consider leucine timing: Aim for 25-30g of high-quality protein (containing 2.5-3g leucine) every 3-4 hours
Embrace variety: Different protein sources have different amino acid profiles, so mix it up between dairy proteins, animal proteins, and plant proteins
Add fiber gradually: Increase fiber intake slowly to avoid digestive discomfort. A good target is adding 5g of fiber per week until you reach 25-30g daily.
Hydrate well: Adequate water helps fiber do its job effectively. Aim for at least half your body weight in ounces daily.
Create protein-fiber power snacks: Keep these on hand for busy days:
Hard-boiled eggs with baby carrots
Whey protein shake with ground flaxseed
Tuna on high-fiber crackers
Edamame (both protein and fiber in one food!)
Greek yogurt with high-fiber cereal
A Day in the Life: My Protein and Fiber Approach
Let me share what this looks like in my real life. Here's what a typical day actually includes:
Morning: Greek yogurt mixed with whey protein and a splash of milk, topped with granola, pumpkin seeds, chia seeds, and chopped green apple. This breakfast packs around 40g of protein from the Greek yogurt and whey, plus approximately 8-10g of fiber from the seeds, granola, and apple.
Lunch: A homemade sushi bowl made with a salmon burger (for ease of cooking), a mix of white rice and cauliflower rice, avocado, edamame, and seaweed strips. This lunch provides about 40g of protein from the salmon and edamame, plus roughly 8g of fiber from the vegetables, seaweed, and cauliflower rice.
Afternoon snack: A protein smoothie with berries, black beans, cacao powder, whey protein, peanut butter, and creatine. This power-packed snack delivers around 40g of protein and 6-8g of fiber, plus the added benefit of creatine for muscle support.
Dinner: Usually grilled meat like chicken or tri-tip, a baked potato topped with Greek yogurt, steamed broccoli, and a piece of sourdough baguette. This dinner provides approximately 40g of protein and 5-7g of fiber.
Sometimes dinner might be pizza that my family orders for delivery. On these nights, I simply make sure to have a nice salad or carrot sticks alongside it, and I love my homemade ranch made with a Greek yogurt base for extra protein.
I don't track every gram, but I know I'm hitting approximately 160g of protein and 25-30g of fiber most days with this pattern. More importantly, I feel satisfied, energized, and free from the anxiety that used to accompany calorie-counting. By focusing on including protein and fiber at each meal, I've created an approach that keeps me nourished without obsessing over numbers.
I've also found ways to satisfy my sweet tooth while supporting my nutrition goals. I keep 85% dark chocolate on hand (which has the added benefit of some fiber) and enjoy Built Bars when cravings hit – they're delicious yet pack 14g of protein. For busy days when a meal might be lighter on protein than I'd like, I keep Fairlife protein drinks ready to go with nearly 30g of protein per bottle. These supplements are incredibly helpful for reaching my daily goal of at least 160g of protein without having to eat enormous quantities of food. These small adjustments help me maintain consistency without feeling deprived or rigid.
Making It Stick: The Power of Small Changes and Balanced Thinking
When it comes to nutrition changes, many of us fall into the "all or nothing" trap, trying to overhaul everything at once, only to become overwhelmed and quit.
Instead, start with just one meal. Focus on making your breakfast higher in protein for a few weeks until it becomes second nature, then move on to improving lunch or dinner.
Equally important is rejecting "all or nothing" thinking. Life happens—there will be birthday celebrations, dinner parties, and holidays. Enjoying cake or having an extra glass of wine doesn't negate all your healthy choices. What matters most is what you do consistently, not occasionally.
Think of it this way: if you eat three meals a day, that's 21 meals a week. If 18 align with your nutrition goals but 3 don't, you're still batting 86%—that's an A grade! Perfection isn't the goal; consistency is.
The beauty of this approach is that you don't have to rely solely on willpower. By making gradual changes and allowing flexibility, healthy eating becomes part of your lifestyle rather than a restrictive diet you're trying to follow.
The Bottom Line
Rather than obsessing over calories or demonizing food groups, focus on getting enough high-quality protein and fiber throughout your day. This abundance-focused approach supports physical health and can help heal your relationship with food.
Your body is a remarkably intelligent system that knows how to use the nutrients you provide it. By understanding protein quality and the importance of fiber, you can make informed choices that help you feel strong, energized, and nourished.
Remember, the goal isn't perfection but progress toward a sustainable way of eating that supports your health and brings you joy. Start by making one simple change—perhaps adding a high-quality protein source to your breakfast—and build from there.
Feel free to reach out if you have questions about your specific protein needs or would like personalized guidance on optimizing your nutrition!
Shari Dicks
Women's Wellness Massage & Movement