Fiber for Good

A number of bowls that are filled with miscellaneous grains.

Somewhere along the way we learned that fiber is a necessary part of a healthy diet. But do we actually know what that means? And why?

Today, we’ll dive into the science behind fiber and the reasons we’re big fans of the five-letter f-word.

Getting to know fiber.

There are two types of dietary fiber: soluble and insoluble.

  • Soluble fiber, which dissolves in water, can be metabolized by the friendly bacteria in your gut. It’s most often found in oats (like the ones in our Premier Protein Shakes with Oats), apples, carrots, beans and barley.
  • Insoluble fiber, which doesn’t dissolve in water, stays intact as it moves through your gastrointestinal tract. Also known as a ‘bulky fiber,’ it can be found in foods like whole-wheat flour, nuts, cauliflower and potatoes.

So why do we love fiber so much?

Promotes regularity. Ok, let’s start with the obvious. Unlike fats, proteins or carbohydrates, fiber can’t be broken down and absorbed by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body, helping to keep things moving at a healthy pace.

Keeps you feeling fuller longer. Foods that are rich in fiber are naturally more filling because they bind to water and take up more space in your system. They also take longer to eat, which means you’re consuming fewer calories in the same amount time it’d take you to eat a more energy dense food. Combined, these two powerhouse benefits are a recipe for keeping you feeling fuller longer. (Yes, please!)

Encourages lower cholesterol levels. Soluble fiber has the potential to lower low-density lipoprotein, or "bad" cholesterol levels, leading to reduced inflammation and other heart-healthy benefits (see below).

Supports a healthy heart and immune system. You read that right. Increasing your fiber intake has been shown to support a healthy cardiovascular system and can naturally help the functioning of a healthy immune system. Need we say more?

So, you’ve officially fallen in love with fiber (and who could blame you). Now what?

It’s time to up your fiber game! By incorporating more whole foods like beans, fresh fruit, raw vegetables and a handful of nuts, you can score a fiber-friendly and balanced diet that tastes as good as it makes you feel.

Looking for an easy win? Start with the most important meal: breakfast. Made with 7g of fiber and 20g of protein, our Premier Protein Shakes with Oats are packed with benefits to jumpstart your morning. With decadent flavors like Chocolate Hazelnut and Blueberries & Cream, they’re totally delicious. Plus, each shake is made with whole grain oats, which means they’re totally smooth, totally creamy and a totally nourishing start to your day.

Hungry for more? Here’s another resource that goes into more detail about the benefits of fiber.

How do you like to add fiber to your diet? Let us know on Instagram @PremierProtein