Why Fiber is way more important than Protein!

Gday legends! Personally I like to get what I pay for and this is why I believe fiber is more important than protein. I talk a lot about simplifying what we eat and we touched on calories last week. I wanted to go further into my favorite macronutrient… Fiber (it is not a real macro, but it definitely deserves the status based on the merit of work it does for our body) let me explain.

Today we will cover:

• What fiber actually looks like in food 🔎

• The Winner of the Paradise 9 ⏲️

• High in Fiber Recipe perfect for meal prepping this week 📝

So why do I think fiber is more important than protein? Yes, I truly believe this. The reason? Simply, it is not about how much you eat or the amount of nutrition in that ingredient it is how much your body actually absorbs of that given food.

Fiber is what helps your body become more bioavailable, the rate at which something is absorbed. Amongst many things it looks after the lining of your gut, priming it for absorption of the nutrients of the wonderful food you take on. So if you do not have enough fiber, it does not matter how much protein you get, you will ultimately miss out on the ability to break it down and use it.

It is like going to the grocery store, paying full price and only getting half of what you pay for… so do not short change yourself and eat your fiber.

What is Dietary Fiber?

Dietary fiber is a type of carbohydrate found in plants that doesn’t get digested by your body. Think of it as the street sweeper that keeps your digestive highway free of blockages, ensuring everything moves efficiently.

There are two kinds of dietary fiber:

• Soluble fiber – Dissolves in water, forming a gel-like substance that slows digestion (helps control cholesterol and blood sugar).Think of it like chia seeds expanding in water or oats soaking up liquid.

• Insoluble fiber – Does not dissolve in water, working instead like the bristles of a broom, sweeping through your digestive tract and adding bulk to stool. It speeds up the movement in the digestive tract, keeping you regular. Foods like whole grains, the skins of fruits (apples, pears), vegetables (broccoli), and nuts are rich in insoluble fiber

Where Can We Find It?

Fiber is in plant-based foods like fruits, vegetables, grains, legumes, nuts, and seeds. Imagine these foods as the tools in a maintenance crew—some sweep, others patch up cracks, ensuring the highway stays smooth.

How Much Fiber Do We Need?

Guidelines say 24g. I want you to aim for 34g. My Power Bowl nearly has around 17g. So you are already half way if you have that every morning!

High-Fiber Foods & Their Fiber Content

Here are some fiber-rich foods with their fiber content (per typical serving):

• Chia seeds: 34g per 100g (approximately 2 tablespoons)

• Lentils (cooked): 8g per 100g (approximately ½ cup)

• Avocado: 7g per 100g (approximately ½ medium avocado)

• Oats (rolled): 10g per 100g (approximately 1 cup)

• Almonds: 13g per 100g (approximately ⅔ cup)

• Raspberries: 6.5g per 100g (approximately 1 cup)

• Broccoli (cooked): 3.3g per 100g (approximately 1 cup)

• Sweet potato (baked with skin): 3.8g per 100g (approximately ½ medium sweet potato)

• Apple (with skin): 4.4g per 100g (approximately 1 medium apple)

The Takeaway

Fiber is more than just roughage—it’s essential for smooth digestion, balanced blood sugar, and even heart health. Get your daily dose by making small swaps, like choosing whole grains, adding veggies, and snacking on nuts or fruits with skins. My Power Bowl is packed with it.. i really want you guys to aim for 34g per day 🚗💨

Easy Meal Prep Recipe: One Pan Chicken Dinner 📝

Macros: Protein 32g, Carbs: 41g, Fat: 13.3g, Fiber 9-12g

1. Prep: Should take 15 minutes

2. Cook: Should take 30 minutes (all oven so no time on the tools for you!)

Total time: 45 mins, but only 15 minutes of yours and it makes a bunch of meals for the week

Cooking Note: This is a one pan win. Just one pan, means less washing up!

Quick Notes

• 🎥 Episode 2 of my Hyrox series on Youtube on Satuday. Loving all the questions around performance food! watch here if you missed it

• ⏲️ The winner of the Breville Paradise 9 is MJ Corkery!!!! Congrats mate you answered 1 burner, 1 small bench, oven! A Breville Paradise 9 is coming your way! 😀 There will be more prizes my friends so stay tuned

• If you want to earn some of my favorite products remember to share this newsletter with anyone you think will get value from it!

• Next week i will be sharing a simple test to know if you are getting enough fiber… its a good one🧪

Catch you next week!

DC

#EatGoodFeelGood