Unlock the Benefits of Fiber: Nourish, Protect, Thrive
Let’s talk fiber — the quiet powerhouse of nutrition. It doesn’t have flashy packaging or influencer hype, but your gut (and honestly, your entire body) thrive on it. Fiber is like that dependable friend who quietly makes everything better: your digestion, your energy, your hormones, even your long-term health.
So what’s really happening behind the scenes when you get enough fiber?
Fiber at Work: How It Supports Your Body
Supports Digestion & Regularity
Fiber keeps things moving — literally. It adds bulk to your stool and helps prevent constipation. When digestion flows, you feel lighter, more energized, and less bloated.
Feeds Healthy Gut Bacteria
Certain fibers act as prebiotics, feeding the good bacteria in your gut. These bacteria produce short-chain fatty acids (SCFAs), which help reduce inflammation, protect your gut lining, and keep your immune system happy.
Balances Blood Sugar
Fiber slows how quickly glucose hits your bloodstream, giving you steady, sustained energy instead of the dreaded sugar spike–crash rollercoaster.
Lowers Cholesterol
Soluble fiber actually binds to cholesterol in your gut and helps remove it from the body — consider it a “clean-up crew” for your arteries.
Promotes Fullness & Weight Management
Fiber adds volume without extra calories, helping you feel fuller longer and making portion control effortless.
Supports Long-Term Health
A diet rich in fiber is linked to lower risk of heart disease, type 2 diabetes, and certain cancers. Basically, it’s a long-term investment in your health.
Supports Women in Perimenopause
During perimenopause, hormones can shift wildly. Fiber helps balance blood sugar, supports heart health, eases constipation, and promotes a healthy weight — all major wins during this transitional phase.
Two Types of Fiber: Soluble vs. Insoluble
Most plant foods contain both, so the goal isn’t to track grams of each — it’s to eat a variety of plants every day.
Soluble Fiber
Dissolves in water to form a gel
Slows digestion, steadies blood sugar, lowers cholesterol
Found in: oats, apples, pears, beans, lentils, chia, flax, psyllium, sweet potato
Great for: fullness, balanced blood sugar, lowering LDL (the “lousy” cholesterol)
Insoluble Fiber
Adds bulk and helps food move through your intestines
Keeps things regular and prevents constipation
Found in: whole wheat, brown rice, nuts, broccoli, carrots, leafy greens, popcorn
Great for: digestion, regularity, and gut comfort
Gut Distress? Don’t Panic — Adjust!
If your gut’s acting up when you eat more fiber, don’t ditch it! It’s not about cutting it out — it’s about how you eat it.
Here’s how to troubleshoot:
Gas or bloating: Add fiber gradually and drink plenty of water.
Loose stools: Focus on soluble fiber (oats, bananas, psyllium).
Constipation: Add more insoluble fiber (veggies, whole grains).
Gentle Fiber Swaps
Daily Fiber Goals
Women: ~25+ grams per day
Men: ~38+ grams per day
(Reality check: most people only get around 15g/day!) You don’t need a spreadsheet to track it — just add 3–5 grams of fiber per meal or snack. Spreading out fiber intake is generally better tolerated!
Easy Wins
2 Tbsp chia or flax seeds → 5g
1 cup brown rice → 3.5g
1 medium apple or pear → 4g
½ cup raspberries → 4g
½ cup cooked lentils → 8g
2 slices whole-wheat bread → 5g
Delicious Fiber Combos
Avocado toast on whole grain bread with a sprinkle of hemp seeds (4–6g)
Mixed berry yogurt bowl with chia seeds (7–8g)
Veggie snack plate + hummus (4–8g)
Apple slices + almond butter (4–5g)
Roasted sweet potato with pumpkin seeds & Greek yogurt (4–5g)
Smart Strategy
Spread fiber throughout the day (3–8 g per meal/snack)
Avoid high fiber bars/cereals that provide ‘all you need’ in a serving
Drink water with fiber to avoid discomfort
Mix types of fiber for balanced gut health.
Chew thoroughly…often foods can be better tolerated just by slowing down and chewing!
Fiber supplements are NOT created equal…familiarize what type, how much, and why a particular product is being recommended!
If gut distress, disease or stools patterns are altered, fiber is still essential for all the reasons listed above! Implementing dietary strategies can positively impact and improve how the gut tolerates it!
Fiber isn’t about "maxing out”, save that for the gym! — Choose to focus on balance, variety, and consistency to keep your gut and body thriving.
