Frequently Asked Questions

But what about protein?

Ah, the classic question. Here's the thing: protein deficiency is virtually non-existent in developed countries. When's the last time you heard of someone in the US being diagnosed with protein deficiency (kwashiorkor)?

Meanwhile, whole plant foods—the only foods with fiber—are loaded with protein. Lentils, beans, quinoa, oats, nuts, seeds, and even vegetables contain protein. As long as you're eating enough calories from fiber-rich foods, you're getting enough protein. It's that simple.

The average person needs about 0.8g of protein per kg of body weight. Athletes might need 1.2-2g per kg. Both are easily achievable on a fibertarian diet without even trying.

What about B12?

Fair question. B12 doesn't come from plants OR animals—it comes from bacteria. Animals get B12 because they consume bacteria (or are supplemented, which is common in factory farming). Humans used to get B12 from bacteria in soil and water, but modern sanitation removed that source.

The solution is simple: take a B12 supplement. It's cheap, effective, and recommended for everyone over 50 regardless of diet. Many plant milks and nutritional yeast are also fortified with B12.

This is the only supplement truly necessary on a fibertarian diet, and it's a small price to pay for optimal health.

Isn't this just veganism?

Not quite. While fibertarianism excludes all animal products (they have zero fiber), it also excludes many vegan products:

• Oil — Even olive oil has no fiber. It's been processed out.
• Refined sugar — White sugar is pure carbs, zero fiber.
• White flour — The fiber-rich bran has been removed.
• Most vegan junk food — Oreos are vegan. They're not fibertarian.

Fibertarianism is stricter in some ways (no oil), but simpler conceptually: one rule that covers everything.

Can I eat [specific food]?

Ask yourself: Does it naturally contain fiber?

If yes, it's fibertarian. If no, it's not. If the fiber has been processed out (oil, white flour, white rice), it's not fibertarian even if the original food had fiber.

Examples:

• ✅ Brown rice (has fiber)
• ❌ White rice (fiber removed)
• ✅ Peanuts (natural fiber)
• ❌ Peanut oil (fiber processed out)
• ✅ Apples (natural fiber)
• ❌ Apple juice (fiber removed)

Won't I be hungry all the time?

Actually, the opposite. Fiber is one of the most satiating nutrients. It makes you feel full and satisfied, preventing overeating.

Think about it: when you eat a bowl of lentil soup or a big salad with beans and nuts, you feel satisfied for hours. Compare that to eating the same calories in processed food or animal products—you're hungry again in an hour.

The fiber slows digestion, regulates blood sugar, and sends satiety signals to your brain. You'll likely find you're MORE satisfied on less food.

Is this expensive?

Fibertarian staples are among the cheapest foods available: beans, lentils, rice, oats, potatoes, frozen vegetables, bananas, seasonal produce. These are the foods that feed the world.

Compare a pound of lentils ($2, makes 6+ servings) to a pound of chicken ($5+) or grass-fed beef ($12+). The math is clear.

You might spend more on specialty items like fancy nut butters or imported grains, but the basics are incredibly affordable.

What about eating out?

This can be challenging but is getting easier. Most restaurants now have plant-based options. Key tips:

• Look for grain bowls, salads, veggie stir-fries (ask for no oil or minimal oil)
• Mexican restaurants: bean burritos, veggie fajitas (hold the oil and dairy)
• Asian restaurants: vegetable curries, tofu dishes, spring rolls
• Italian: pasta with marinara (ask for whole wheat if available)
• Don't be shy about asking for modifications—most places are accommodating

What if I cheat?

This isn't a religion. You're an adult making informed choices about your health. If you decide to eat something without fiber, that's your call.

That said, the principle works best when followed consistently. Your microbiome needs regular fiber to thrive. Occasional "cheats" won't destroy your health, but they'll slow your progress and might trigger cravings for processed foods.

Most people find that after a few weeks of eating fiber-rich foods, they stop craving the fiber-free stuff anyway.