Just when I started eating enough protein, I skimped on fiber. Here are 3 ways I balance both crucial nutrients.

"When I first discovered how much stronger I felt following a higher-protein diet, fiber took a backseat. I sidelined my berry oatmeal for cottage cheese eggs. My weekly plant-based meals, like tempeh stir-fries or lentil curries, were replaced by a thick wedge of salmon. As I started running longer distances, I also favored more carbs over fiber, which are more energizing and easier on the stomach during training runs."

"At first, I felt stronger and faster than when I followed a more plant-based diet. Then, I developed colon cancer-like symptoms and got a pricey colonoscopy - all to learn that I had hemorrhoids, which could be caused by a lower-fiber diet. As I later learned, most Americans don't eat enough fiber, which is crucial for a healthy gut and, in turn, reduces the risk of colon cancer."

Switching to a higher-protein diet often displaces fiber-rich foods like oatmeal, tempeh, and lentils, replacing them with animal proteins and lower-fiber carbohydrates. Initial strength and endurance gains can coincide with reduced fiber intake, which may cause gastrointestinal symptoms such as hemorrhoids and prompt diagnostic procedures. Most Americans consume less fiber than recommended, increasing colon cancer risk. Meeting daily targets for both protein (about 53 g) and fiber (about 25 g) requires deliberate meal choices. Strategies include a fiber-filled breakfast (oatmeal with berries, peanut butter, and chia), adding protein powder or high-protein milk on training days, and prioritizing plant-based protein sources.

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