drink wholesome makes the best protein shakes with fiber.
Written by Jack Schrupp & endorsed by Baylee Reller, RDN
What is fiber?
Dietary fiber, often referred to as roughage, is the non-digestible portion of plants. Unlike other nutrients, the body does not break down or absorb fiber. Instead, fiber moves through the digestive tract relatively intact.
There are two main categories of dietary fiber: soluble and insoluble. Soluble fiber dissolves in water, creating a gel-like substance that retards the movement of food through the digestive tract. Insoluble fiber, as the name implies, does not dissolve in water, and enables quicker digestion by adding volume to stool. Most plants contain both types of fiber, typically in varying proportions.
Why high fiber?
A diet rich in fiber can help regulate your bowel movements and support overall gut health. Additionally, eating lots of fiber is associated with weight management and a reduced risk of various chronic conditions. People who consume ample dietary fiber seem to have a notably lower likelihood of developing heart disease, stroke, high blood pressure, diabetes, obesity, and certain gastrointestinal diseases.
How much fiber?
The recommended daily fiber intake is 25 grams, including approximately 6 grams of soluble fiber. You can get fiber from foods like fruits, vegetables, legumes, and whole grains.
Consumer surveys reveal that most Americans recognize the benefits of fiber and believe they are getting enough of it, but research indicates that only a mere 7% of adults actually meet these recommendations. Fortunately, incorporating fiber-rich foods into your meals is straightforward. Throwing a handful of spinach or a half an avocado into the mix, for instance, will give your protein shake a healthy dose of fiber. Be careful though, excessive fiber intake can lead to uncomfortable gastrointestinal side effects such as bloating and diarrhea. It is advisable not to consume more than 10 grams of fiber in one go, especially if you are not accustomed to a high-fiber diet.
Do protein shakes contain fiber?
The majority of protein supplements contain little to no fiber because they are made with protein concentrates or isolates, foods stripped of everything except the protein. Through rigorous mechanical and chemical processing, the fiber is separated and removed from the protein, resulting in a product that is high in protein, but lacking in other nutrients.
While a few companies produce protein supplements with added fiber, most of them do so in a way that is utterly unnatural. Take, for instance, a popular brand that spikes its protein powder with guar gum, yielding an impressive 20g of fiber per serving. Not only is this an excessive amount of fiber for a single sitting, but guar gum is a controversial food additive that looks nothing like real food.
