The Fiber Fix: Why You Should Probably Be Eating More of It

If you’re aiming for better health, a longer life, and fewer “Why am I still hungry?” moments, fiber might be one of the most underrated tools in your nutrition toolbox.

In a recent episode of The Drive, Peter Attia sat down with nutrition Phd, bodybuilding pro and powerlifter Layne Norton to talk about why fiber matters, how much you actually need, and where to get it from. Here’s what stood out.

Why does fiber do for us?

Layne says fiber is important because it helps reduce the risk of heart disease and certain cancers, and it plays a big role in keeping you full and managing hunger…especially when you’re dieting. It also feeds your gut microbiome, which supports digestion, immune function, and overall health.

How much fiber is enough?

Layne eats about 60 grams a day. The average American? Barely 15 grams.

A good rule of thumb: aim for around 15 grams of fiber per 1,000 calories. So if you’re eating 2,000 calories a day, target 30 grams of fiber. If you can go higher without gut distress, even better.

Where they’re getting it

Layne and Peter don’t rely on powders or pills. They get their fiber from real, whole foods:

• Riced cauliflower and broccoli

• Beans

• Apples

• Berries

• Air-popped popcorn

Popcorn is a favorite of Layne’s, especially when dieting. It’s filling, takes a while to eat, and delivers 6–10 grams of fiber per serving. He adds cinnamon, a little Splenda, and butter spray to stretch it out even more.

Do bars and supplements count?

Peter raised a common question: what about the fiber added to protein bars and processed foods?

Layne’s take: they’re better than nothing, but not the same. Fiber from bars often comes in isolated, processed forms that don’t provide the same benefits as fiber from whole plant foods. Plus, those whole foods come packaged with vitamins, minerals, and phytonutrients your body knows how to use.

Bottom line: if you’re getting 40 grams of fiber a day from three protein bars, that’s not the same as getting it from six to eight servings of fruits, veggies, and beans.

But isn’t the fiber hype just “healthy user bias”?

Some critics argue that the reason high-fiber diets are linked with better health is because people who eat more fiber tend to do other healthy things—like exercise, avoid smoking, and sleep better. That’s called healthy user bias, and it’s a legit concern in nutrition research.

Layne agrees it exists—but says the fiber data is way more consistent than you’d expect if it were just bias.

In contrast to the mixed results you see with meat and longevity, fiber studies (especially meta-analyses) repeatedly show strong links to lower risk of cardiovascular disease and certain cancers. No, we don’t have a decade-long randomized controlled trial. But the consistency across large data sets makes it very likely that fiber itself is playing a real, beneficial role.

The takeaway…Most people don’t get enough fiber.

• 15 grams per 1,000 calories is a solid target.

• Whole foods like beans, berries, cauliflower, and popcorn are the best sources.

• Bars are fine occasionally—but don’t rely on them.

• The research is clear: fiber helps reduce the risk of major diseases.

Fiber isn’t just about digestion. It’s about long-term health, fullness, and feeling good day to day. The simplest move you can make? Add an extra serving of beans or berries to your plate. Your future self will thank you.

I’m here to support you on your journey to a healthier, fitter life. As always, I appreciate your feedback and suggestions. Let me know what topics you’d like me to cover in future issues by replying to this email.

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Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.