Deficient Vegans Protein vs Fiber
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Dec 1, 2025 This discussion tackles the ongoing debate between protein and fiber, revealing that you don't need to choose one over the other. The hosts dive into the roles protein plays beyond fitness and explain why vegans may need to source it differently. They highlight fiber's critical benefits for gut health and overall wellness, and provide practical tips for increasing fiber intake. Furthermore, they clarify the distinction between veganism and plant-based diets while sharing delicious recipe ideas for balancing both nutrients effectively.
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Set Practical Protein Targets
- Use 0.8 g/kg (0.36 g/lb) as the deficiency-avoidance RDA baseline and aim higher as a vegan.
- Target ~1.0–1.2 g/kg for vegans, and 1.6–2.0 g/kg if optimizing muscle or athletic performance.
Clear Daily Fiber Targets
- Aim for 25 g/day for adult women and 38 g/day for adult men as general fiber targets.
- Most adults average ~15 g/day, so increase fiber toward those targets gradually.
Increase Fiber Gradually
- Ramp up fiber slowly if you come from a low-fiber diet and drink plenty of water.
- Increase gradually to avoid gas, bloating, and digestive discomfort from sudden jumps.
