Lee Labrada Says Fiber Matters as Much as Protein for Healthy Aging

Labrada explained how soluble and insoluble fiber can aid digestion, promote fullness, and help reduce LDL cholesterol.

Lee Labrada remains committed to clean eating and training in an effort to stay youthful. In a recent YouTube video, he explained why fiber matters just as much as protein when it comes to longevity and everyday function.

Labrada was an active competitor throughout the 1980s and 1990s, standing up well against opponents who often outweighed him. In his prime, he was known for his polished posing and his ability to arrive in exceptionally shredded condition for contests. Although he never captured the Olympia title, he came close and was a regular challenger to former eight-time champion Lee Haney.

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Now in his mid-60s, Labrada says staying active and choosing the right foods matter even more. Keeping muscle has long been one of his main priorities, but he says fiber is the overlooked part of the diet that helps people live longer and maintain independence.

Lee Labrada Breaks Down the Health Benefits of Fiber With Age

In the video, Labrada said fiber is essential for digestive health and falls into two main categories:

“Fiber is a type of carbohydrate found primarily in plant foods that your body doesn’t completely digest. Instead, it travels through your digestive system, where it can have some very important effects on your health. There’s two main types of fiber: soluble and insoluble.”

Soluble fiber draws in water and is found in foods such as beans and apples. It can help slow digestion and support a feeling of fullness.

“Soluble fiber absorbs water and forms a gel-like substance in your digestive tract. It can slow down digestion, help moderate blood sugar after meals, increase feelings of fullness, and help lower LDL cholesterol. Good sources include oats, barley, beans, apples, berries, chia seeds, and flax seeds.”

By contrast, insoluble fiber does not dissolve in water, but it helps keep the digestive system moving. Foods such as nuts, whole grains, and wheat bran are among its sources.

Insoluble fiber, on the other hand, does not dissolve in water but it does add bulk to your stool and helps keeps things moving through your digestive system to promote regularity. You’ll find it in vegetables, whole grains, wheat bran, nuts, seeds, and the skins of many fruits and vegetables,” he said.

For best results, Labrada recommends aiming for about 25 to 35 grams of fiber per day.

“Most plant foods contain a combination of both types. So how much fiber should you get? For most active adults, a practical goal is 25-35 grams per day.”

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He also shared one important workout tip: avoid a large amount of fiber right before an intense training session, since it can make you feel sluggish.

“Here’s an important tip if you work out. I would not eat a huge amount of fiber immediately before an intense training session because fiber can slow down digestion and may leave you feeling heavy or full. Instead, distribute your fiber throughout the day and put your larger high-fiber meals away from your workout window.”

Labrada continues to advise younger bodybuilders, including his son Hunter. He says fiber deserves a place in every diet because it delivers a wide range of health benefits.

“As we get older, fiber becomes increasingly important. Fiber can support healthy cholesterol, blood sugar control, appetite management, digestive health, gut microbiome, all of which continue to maintain your health as you get older.”

Watch the full video from the Labrada Nutrition YouTube channel below: