THE SMART BITE: ROOTED IN FAITH
The Fiber Issue
I’ve been reading Psalm 145 and noticed something. David says the Lord has compassion on all he has made. Then twice more: the Lord is loving toward all he has made. When something is repeated three times, I figure I should pay attention.
So what does it look like to be loving toward what God has made? What does it look like to be loving toward my body?
I’ll offer something that may sound silly on the surface: eating more fiber, which is found in the whole plant foods God provides from the ground, is loving toward my body. And it’s loving toward yours. Here’s why.
What fiber actually does (hint: it’s way more than regularity)
Feeds your gut. Fiber is the food your good gut bacteria live on. Happy microbiome, happier you.
Steadies your blood sugar. Fiber slows digestion, so energy arrives in a steady stream instead of a spike and crash.
Protects your heart. Fiber helps lower cholesterol and is linked to reduced risk of heart disease.
Keeps you full. Fiber-rich foods take up space and digest slowly. Less snacking, no willpower required.
Lowers disease risk. Higher fiber intake is linked to lower risk of type 2 diabetes and colorectal cancer.
And guess what? Fiber is the nutrient only 5% of us are getting enough of. And it only comes from plants. Meat has protein, but fiber? Zero.
Side note: if you’re wondering “but where do I get my protein?”, good news. You don’t have to pick. Plants deliver protein AND fiber in the same bite. A bowl of lentils. A handful of edamame. A scoop of quinoa.
Here’s the secret: no single plant does it all. Raspberries bring fiber and antioxidants. Lentils bring protein and iron. Chia brings omega-3s. That’s why we don’t chase one perfect food. We aim for variety, and the nutrients take care of themselves.
Going up? Go slow. Add about 5 grams of fiber a week and drink plenty of water. Your gut will thank you. And you may find it’s one of the more loving things you can do for yourself and for the planet.
Your Small Step
This week, ask yourself each day: what’s the loving choice for my body?
When the answer is food, the combos below are a good place to start.
A handful of edamame. Chia seeds in your oatmeal.
A scoop of hummus with veggies.
Pigs Tips
Lentils (½ cup cooked) – ~9g protein, ~8g fiber
Edamame (½ cup cooked) – ~9g protein, ~4g fiber
Green peas (1 cup cooked) – ~8g protein, ~9g fiber
Quinoa (1 cup cooked) – ~8g protein, ~5g fiber
Chia seeds (2 Tbsp) – ~5g protein, ~10g fiber
Fiber Companions (they round out the picture)
Raspberries (1 cup) – ~8g fiber
Pear (1 medium, with skin) – ~6g fiber
Avocado (half) – ~5g fiber
Broccoli (1 cup cooked) – ~5g fiber
A few of these in one meal and the protein and fiber add up fast. That’s the power of variety.
Go Deeper
Are you getting enough fiber? – Stanford nutrition experts break down why fiber matters way beyond digestion, and how to add more without overhauling your diet.
Easy Thai Peanut Salad
Crunchy, colorful, and the whole thesis of this issue in one bowl. Quinoa, edamame, and crispy ginger tofu stack up 25+ grams of protein and 15+ grams of fiber, with 12 different plants along for the ride.
Pigs’ Scripture and Smiles
“The Lord is good to all; he has compassion on all he has made.”
”The Lord is faithful to all his promises and loving toward all he has made.”
“The Lord is righteous in all his ways and loving toward all he has made.”
Psalm 145:9, 13, 17 (NIV 1984)
I’m still reading my childhood Bible. Newer translations use “faithful in all he does.” The Hebrew word chasid holds loving, faithful, and even holy at once, too big for any one English word.
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