The wellness industry loves a trend—chia seeds, cottage cheese, kombucha, kale… And now, it’s all about protein and fiber! Protein has been hyped as a must for women as they age, and now fiber is making a splash in 2025. But let’s pause and take a step back. What should you actually be prioritizing in your diet, and how can we make it simple?
Here are 5 simple truths about protein and fiber.
1. First, food trends are very profitable. For a while now, protein has been marketed as the cure-all for women over 35 (so much so that it’s become a running joke!) Why? The simple answer is that wellness trends sell. Dr. Van Tulleken dives more into why the supplemental protein obsession started. Now that it’s the year of fiber, expect to see more of it popping up in packaged foods as brands jump on the trend. Recent research shows that we might be eating too much protein and not enough fiber!
2. You need BOTH in your diet. Protein and fiber are not superfoods that are nice to have—they’re essential to your health.
3. Protein helps repair cells in your body (and make new ones), build strength, and keep organs healthy.
4. Fiber is good for gut health! It supports digestion, lowers LDL cholesterol, and balances blood sugar.
5. It’s true that the amount of protein and fiber you need changes over time. Your body needs more protein as you get older, but you don’t need to drink daily protein shakes to get it. Aim for 25 g of protein per meal (about ⅓ of your meal). While women under 50 are recommended to get 25 g fiber daily, women over 50 need a little less at 21g of fiber. This is because our metabolism is slightly slower. Simple tip: make at least half of your plate fruits, veggies, and whole grains!
It’s not one or the other! Add more protein AND fiber to your diet with these delicious recipes!
The Easiest Chopped Greek Chickpea Salad. We love having this with chicken or shrimp!
Sheet Pan Lemon Chicken and Broccoli
No-Mayo Mediterranean Tuna Salad. We recommend serving with whole wheat crackers.
No-Churn Blueberry Kefir Ice Cream
📝 Print these helpful resources for your shopping list.
Your high-protein food guide
Your high-fiber food guide
