Let’s talk about something nobody wants to talk about at parties: fiber.
Not exactly sexy, right? It doesn’t have the cool factor of protein or the comeback story of fat. But here’s what nobody tells you: fiber is probably the most underrated nutrient when it comes to how you actually feel day-to-day.
That 3pm energy crash? The constant snacking because you’re never quite satisfied? The bloating that makes you want to live in sweatpants? A lot of that comes down to not getting enough fiber. And most of us aren’t even close.
Why Fiber Actually Matters (Beyond What Your Doctor Says)
Fiber does two things that change everything about how your body handles food.
First, it slows down digestion. That might sound bad, but it’s actually brilliant. When food moves through you slower, your blood sugar stays steady instead of spiking and crashing. No more energy rollercoaster. No more being ravenous an hour after eating.
Second, it feeds the good bacteria in your gut. And those little guys? They run the show. They affect your mood, your immune system, your energy levels, even your skin. When they’re happy, you’re happy. When they’re starving because you’re eating nothing but refined carbs, everything feels off.
Most people need about 25-30g of fiber per day. Most people get about half that. The gap shows up in ways you might not even connect—constant hunger, afternoon crashes, feeling foggy, digestive issues that just seem normal now.
The Problem With Most Snacks
Here’s the issue: the snacks most people reach for have almost no fiber at all.
Regular crisps? Maybe 1-2g per bag if you’re lucky. Pretzels? Even worse. Crackers, cookies, most granola bars—they’re all the same story. Lots of refined carbs that your body burns through fast, leaving you hungry again before you’ve even finished your meeting.
It’s not that these snacks are evil. They’re just not built to keep you going. They’re designed to taste good and disappear fast, which is great for the company selling them but terrible for your energy levels.
The snacks that do have fiber are usually the ones nobody wants to eat. Dry rice cakes. Sad carrot sticks. Things that feel like punishment, not pleasure.
What Fiber Actually Does For Your Energy
When you eat something with solid fiber—let’s say 4-5g or more—your body has to work for it. The fiber slows everything down, which means:
The carbs get released slowly instead of all at once. Your blood sugar rises gently and stays stable. Your brain gets steady fuel instead of a quick hit followed by a crash. You feel satisfied for hours, not minutes.
It’s the difference between throwing paper on a fire (burns hot and fast) versus putting on a proper log (burns steady and long). Fiber is the log.
This is why people who eat more fiber tend to have more consistent energy throughout the day. Not because fiber itself gives you energy—it doesn’t have calories—but because it changes how your body processes everything else.
The Gut Connection Nobody Talks About
Your gut bacteria are basically tiny workers that break down fiber and turn it into compounds that benefit your entire body. Some of these compounds reduce inflammation. Some improve your mood. Some help regulate your appetite.
When you’re not feeding these bacteria enough fiber, they literally starve. And when they’re struggling, you feel it—even if you don’t realize that’s what’s happening.
More fiber means a healthier gut microbiome. A healthier gut microbiome means better digestion, less bloating, more consistent bathroom habits (yeah, we said it), and often better mental clarity.
It’s all connected. The snacks you choose matter more than you think.
What to Look For in a Fiber-Rich Snack
Not all fiber is created equal, and not all high-fiber snacks are actually good.
You want fiber that comes from whole food sources—whole grains, seeds, legumes, vegetables, or ingredients like mycoprotein that are naturally fiber-rich. This is the fiber your body recognizes and your gut bacteria actually want.
A good fiber-rich snack should have at least 3-4g of fiber per serving. Bonus points if it also has protein and healthy fats, because that combo is what really keeps you satisfied.
Avoid snacks where fiber has been added synthetically. They’re not terrible, but your body doesn’t process them the same way. You’ll see this when the ingredient list shows fiber but there’s no obvious whole food source for it.
When we were figuring out what to put in Forma, this was one of the biggest priorities. We wanted real fiber from real ingredients—the kind that actually does something for your gut and your energy. Mycoprotein gave us that naturally, along with protein, which meant we didn’t have to add synthetic fiber or protein powder. It’s all built in.
Real Talk: How This Changes Your Day
Let’s get practical. Imagine you’re at work, it’s 3pm, and you’re fading. You have two options sitting on your desk.
Option one: regular crisps. You eat them, they taste great, you feel better for about fifteen minutes. Then you’re hungry again and also somehow more tired. By 4pm you’re either raiding the vending machine or counting down the minutes until you can leave.
Option two: a snack with actual fiber and protein—something like our crisps, which pack 4-5g of fiber and 9-10g of protein in a 40g serving. You eat them, they taste great, and then… you just keep working. No crash. No second snack. No fighting with your own energy levels.
That’s what fiber does. It’s not dramatic. It’s just steady.
Making the Switch Without Hating Your Life
You don’t need to overhaul everything overnight. Small changes add up.
Swap one of your daily snacks for something with real fiber. Check the back of the package—look for whole food sources and at least 3-4g per serving. If you’re getting that, you’re on the right track.
Pay attention to how you feel an hour later. Do you need another snack? Are you tired? Or are you actually fine?