A friend recently mentioned that her partner always seems to be getting sick. I asked if it might be diet-related. “He gets plenty of protein,” she said with a shrug, “so maybe he just has a weak immune system?”
But knowing that most Americans are severely fiber deficient, I asked whether whole fruits and vegetables ever appeared on his plate. Turns out, not so much.
Later I sent her an article from Harvard Medical School explaining that the microbiome is immunity central, and fiber is its favorite food. A diet rich in fiber is key to a strong immune system. New research suggests that eating more fiber in our diet will support the growth of good bacteria and significantly reduce the risk of illness.
But I also knew that no matter how solid the science, cultural trends are more powerful. The protein obsession has been deeply ingrained. The U.S. protein supplements market size is calculated at $11.36 billion in 2025.
Now, let me be clear: I’m not anti-protein. I just know the “not getting enough protein” panic is mostly manufactured. Here’s a recent quote from the Mayo Clinic: “Contrary to all the hype that everyone needs more protein, most people in the U.S. meet or exceed their needs. This is especially true for males ages 19-59. The Dietary Guidelines for Americans, 2020–2025 indicates that men in that age range exceed their protein recommendations, especially from meat, poultry and eggs.”
And the side effects of this obsession are actually more problematic than the so-called risk of deficiency.
If you look past the screaming headlines, you’ll see that most Americans not only meet but exceed their daily protein needs—without even trying. According to UN data, Americans rank close to the top in terms of meat consumption.
Meanwhile, fiber—the unsung hero of gut health and immunity—is in dangerously short supply. Only 5% of the population meets the recommended intake. And the consequences? Weakened immune systems, chronic inflammation, and higher risks of everything from heart disease to digestive disorders.
But it’s not all doom and gloom, especially not here in Santa Cruz County, where Cabrillo College Extension offers a variety of classes to help you boost your fiber intake, prepare simple Mediterranean style meals and create your own plant-based protein favorites.
With summer right around the corner, several local wellness guides are finding new ways to correct the protein-fiber equation through user-friendly information. Talya Lutzker is a certified Ayurvedic practitioner, health and lifestyle expert, and the author of four cookbooks, including The Ayurvedic Vegan Kitchen. Lutzker has delighted students with her fun approach to food, health and cooking for more than 20 years.
Lutzker’s upcoming workshops at Cabrillo College Extension cover topics from burgers to chocolate, including Super Nourishing Veggie Burgers, which comes with this invitation: “Stretch your burger imagination as you learn to prepare mouth-watering options like Black Bean & Oat Burgers, Portobello Mushroom Burgers, and Chickpea Burgers with Pickled Cucumber and Onion.”
Looking for more ways to get inspired in the kitchen? Join Zoë Chertov for Vegetarian Meal Prep in Cabrillo’s professional kitchen and learn to plan and prepare vegetarian entrées, hearty salads, and tasty grab-and-go snacks, and leave with prepped meals for the week. You’ll create connections with fellow foodies while learning ways to save time on shopping and cooking during your busy week.
Finally I have to mention the Mediterranean Makeover Workshop led by yours truly, designed to help you discover how to transform your plate with plant-based Italian food. And since tasting is believing, there will be plenty of time for savoring a range of Mediterranean-style foods.
If, like my friend’s partner, you’re all in on the protein craze but constantly getting sick, I invite you to take a closer look at your fiber intake.
Cabrillo College Extension is located at 6500 Soquel Drive, Bldg 2100A, Aptos. Find a class catalog at extension.cabrillo.edu.
