After forty, protein took center stage. And for good reason: it is essential for preserving muscle mass, especially when the goal is to lose fat.
But in this quest to consume more protein, there is something that is often overlooked: fiber.
Because when one nutrient dominates the spotlight, others can lose their prominence. Fiber also matters.
It is present in vegetables, fruits, legumes, seeds, nuts and whole grains. And its role goes far beyond aiding digestion: it also helps prolong the feeling of fullness, regulate blood sugar levels, and support cholesterol control.
And there is a detail that is often forgotten: fiber also needs water. Increasing it abruptly without accompanying it with good hydration can cause digestive discomfort, especially in people with a sensitive gut.
It’s not about choosing between protein or fiber. It’s about both having a place in the diet.
Perhaps that’s why, after forty, the question shouldn’t be only: “Am I eating enough protein?”
It’s also worth asking:
Where is the fiber in my diet?
Because eating better isn’t about making one nutrient the protagonist.
It’s about ensuring that, while we take care of our muscle mass, we also don’t leave out everything the body needs.
Source: Lic. Solange Leban, Nutrition, Women 40+. Instagram: @nutricionconsolange
