Let's talk about fiber
Fiber is one of the most overlooked foundations of metabolic, digestive, and even mental health. And it’s about so much more than “staying regular.”
One of the biggest things I want people to understand is that not all fiber is the same.
There are different types of fiber, and each one plays a different role in the body.
Some fibers help with:
• bowel regularity
• blood sugar balance
• satiety and appetite regulation
• cholesterol support
• feeding beneficial gut bacteria
• producing short-chain fatty acids that support gut lining health, immune function, and even the gut-brain connection
This is why fiber diversity matters just as much as fiber quantity.
When we eat a wider variety of fiber-rich foods, we help nourish a more diverse and resilient microbiome — and that can have ripple effects on digestion, inflammation, energy, and mood.
A few ways to diversify your fiber intake:
• Rotate fruits instead of eating the same 1–2 all the time
• Include a variety of vegetables throughout the week
• Try beans, lentils, or legumes if tolerated
• Add chia, flax, hemp, or pumpkin seeds
• Choose oats, quinoa, brown rice, or other whole grains when appropriate
• Incorporate nuts, herbs, and even different colors of produce
A really important note:
If you’re currently eating on the lower end of fiber, go slow.
Increasing fiber too quickly can lead to:
• bloating
• gas
• discomfort
• constipation (especially if hydration is low)
A gentle goal for many people is to gradually work toward ~30 grams of fiber per day, while also making sure you’re drinking enough water and supporting digestion overall.
Think:
slowly + consistently + variety
I’m attaching my fiber guide as a resource if you want ideas for how to build this into your meals (throw your email in the comments if you want a downloadable copy).
I’d love to hear from the group:
What’s one fiber-rich food you already enjoy… and what’s one new one you’d be willing to try?
