09/03/2026
In his most recent health column in the Austin American-Statesman , Coach Fred discusses one of the most overlooked parts of nutrition: FIBER.
We talk a lot about protein, calories, carbs, fats and sugar, but are you getting enough fiber?
Most adults should aim for around 25–30 grams per day, and fiber does a whole lot more than just keep you regular.
Why fiber matters:
• Supports digestion and gut health
• Helps control blood sugar
• Can help lower LDL cholesterol
• Helps you stay fuller longer
• Feeds the beneficial bacteria in your gut
• Supports long-term heart and colon health
Fiber & gut health:
Certain types of fiber actually feed the good bacteria already living in your gut. So gut health isn’t just about taking probiotics—you also have to feed those bacteria.
Fiber & long-term health:
Research has consistently associated higher fiber intake with a lower risk of colorectal cancer. One major analysis found that every additional 10 grams of fiber per day was associated with about a 10% lower risk of colorectal cancer.
🥦 Easy ways to get more fiber:
• Beans and lentils
• Berries
• Apples and pears
• Oatmeal and whole grains
• Chia and flax seeds
• Nuts and seeds
• Vegetables
If you struggle to get enough through food, psyllium husk can also help—but food first whenever possible.
One important tip:
Don’t go from eating very little fiber to 40 grams overnight. Increase it gradually and make sure you’re drinking plenty of water.
Protein matters. Calories matter. Food quality matters.
Fiber deserves a place in that conversation too.
Simple habits done consistently can make a BIG difference in your long-term health.
