The Gut Glow-Up: Why Fiber Is Your Body’s Bestie

When we talk about healthy eating, the first thing that comes to mind is eating enough protein. But there’s one super important component of a healthy diet that always gets overshadowed and pushed to the back of the diet crowd: fiber.

Fiber plays a key role in maintaining our overall health and preventing chronic diseases and it’s something that we unfortunately don’t eat of enough of because not everyone understands all the powerhouse benefits it has in keeping us healthy! Find out why fibermaxxing is the Tik Tok trend that’s worth the wellness hype – including how much fiber to eat daily for optimal benefits and the best sources of fiber to add to your meals every day.

The Kick-Ass Benefits Of Fiber

Including enough fiber into your diet does more than just keep things “moving.” Here are some of the amazing things fiber can do for our health:

1. Digestive Health: Fiber increases the weight and size of your stool (a.k.a. poop) and softens it. A bulky stool is easier to pass, decreasing your chance of constipation.

2. Heart Health: Soluble fiber, found in beans, oats, and flaxseed, may help lower total blood cholesterol levels by lowering “bad” cholesterol. Studies also show that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation. Sign me up please!

3. Blood Sugar Control: In people with diabetes or for women with PCOS (like myself), fiber—particularly soluble fiber—can slow the absorption of sugar and help improve blood sugar levels.

4. Weight Management: High-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and stay full longer. They also tend to be “energy-dense,” meaning they have fewer calories for the same volume of food. Translation – fill your gut with fiber and stay full longer without the Ozempic.

Did you know? More than 90% of woman and 97% of men don’t get their recommended daily intake of fiber, the US government said in 2020.

What Happens If You Don’t Get Enough Fiber?

Most adults don’t meet the daily recommended intake of fiber (about 25 grams for women and 38 grams for men). When your diet is chronically low in fiber, your body may react in several ways:

• Irregularity and Constipation: This is the most immediate sign. Without fiber to bulk up the stool and water to keep it moving, the digestive process slows down significantly and having a bowel movement can get painful and less frequent.

• Blood Sugar Spikes: Without fiber to slow down the digestion of sugars and starches, you may experience rapid rises and crashes in blood sugar, leading to fatigue and hunger shortly after eating. Blood sugar spikes also spike your insulin, which triggers your body to store fat and can increase inflammation in the body over time.

• Weight Gain: Low-fiber foods are often processed and less satiating, which can lead to overeating and excess weight gain – no thank you!

• Increased Risk of Disease: Long-term low fiber intake is linked to a higher risk of developing diverticulitis, hemorrhoids, and even certain types of cancer, such as colorectal cancer.

RELATED READING: 5 Anti-Inflammatory Juice Recipes For Weight Loss & Wellness

Did you know? There is currently a concerning rise in cases of colorectal cancers among younger generations. Eat your fiber people!

Amazing High-Fiber Foods to Add to Your Plate

If you’re looking to boost your intake, nature provides plenty of delicious high-fiber options. Here is a list of high-fiber foods and the approximate amount of fiber each contain:

Fiber-Packed Vegetables

Vegetables are excellent sources of insoluble fiber, which helps with digestion and regular movement.

• Green Peas (Cooked): 8.8 grams per cup

• Artichoke (Medium, Boiled): 6.9 grams

• Broccoli (Chopped/Boiled): 5.1 grams per cup

• Brussels Sprouts (Boiled): 4.1 grams per cup

• Sweet Potato (Medium, with skin): 3.8 grams

• Carrots (Raw): 3.6 grams per cup

• Kale (Raw): 2.6 grams per cup

High-Fiber Fruits

Fruits provide a great mix of fiber and antioxidants. For maximum fiber, keep the skin on whenever possible.

• Raspberries: 8.0 grams per cup

• Blackberries: 7.6 grams per cup

• Avocado (Medium): 10.0 grams

• Pear (Medium, with skin): 5.5 grams

• Apple (Medium, with skin): 4.4 grams

• Banana (Medium): 3.1 grams

• Orange (Medium): 3.1 grams

• Strawberries: 3.0 grams per cup

Other Fiber Sources (Legumes, Grains, Seeds & Nuts)

This category often contains the highest “fiber-dense” foods per serving, especially legumes.

• • Split Peas (Cooked): 16.3 grams per cup

  • Lentils (Cooked): 15.6 grams per cup

  • Black Beans (Cooked): 15.0 grams per cup

  • Chia Seeds: 10.6 grams per ounce (approx. 2 tablespoons)

  • Quinoa (Cooked): 5.2 grams per cup

  • Oatmeal (Instant/Raw): 4.0 grams per cup

  • Popcorn (Air-popped): 3.5 grams per 3 cups

  • Almonds: 3.5 grams per ounce (approx. 23 nuts)

  • Pistachios: 3.0 grams per ounce (approx. 49 nuts)

10 Easy Ways To Get A Daily Fiber Glow Up!

Adding more fiber doesn’t have to mean a complete diet overhaul. Small, consistent “swaps” are much easier to maintain than big changes. Here are 10 simple ways to boost your daily fiber intake:

1. Be A “Power Topper”: Keep a jar of chia seeds, hemp hearts, or ground flaxseeds on your counter. Sprinkle a tablespoon onto your yogurt, oatmeal, or even avocado toast. This adds about 5 grams of fiber with zero effort.

2. Keep the Skins On: When eating apples, pears, or potatoes, don’t reach for the peeler. A large portion of a fruit or vegetable’s fiber is found in the skin. Just wash them well and enjoy the extra crunch.

3. Swap Your Grains Girl!: If the taste of 100% whole-wheat pasta or brown rice is too much of a jump, try a 50/50 mix. Mix half white rice with half brown rice, or half regular pasta with half whole-grain pasta. You’ll get the fiber boost without a huge change in texture.

4. Bulk Up Your Smoothies: Smoothies are a fiber goldmine. Add a handful of frozen spinach (you won’t taste it!) or a half-cup of frozen raspberries. Raspberries are one of the highest-fiber fruits available.

5. Sneak Beans Into Sauces: Add a can of rinsed white beans (cannellini or navy beans) to your pasta sauce or soups. They are mild in flavor and blend in easily, adding massive amounts of protein and fiber to a standard meal.

6. Upgrade Your Morning Toast: Swap white bread for a sprouted grain bread or a high-fiber whole-wheat loaf. Look for brands that offer at least 3–5 grams of fiber per slice. If you add avocado on top, you’re looking at a 10-gram fiber breakfast.

7. Snack on “Nature’s Candy”: Instead of reaching for crackers or chips, grab a handful of almonds or a cup of edamame. Edamame (soybeans) are high in fiber and fun to eat, making them a great beginner-friendly snack.

8. Add Veggies to Your Eggs: When making an omelet or scrambled eggs, toss in some chopped bell peppers, onions, or sautéed kale. It’s an easy way to get a serving of vegetables before your workday even begins.

9. Try “Fiber-First” Appetizers: Start your dinner with a small side salad or a bowl of vegetable-based soup. Eating fiber at the beginning of a meal can also help stabilize your blood sugar for the rest of the night.

10. Try The Popcorn Pivot: If you’re a fan of crunchy snacks while watching TV, switch to air-popped popcorn. It’s actually a whole grain! Three cups of popcorn have about 3.5 grams of fiber, making it a much better choice than potato chips.

Quick Tip: Learn how to make a high-fiber jelly that you can add to your breakfast bowls in a snap here!

I hope this article has helped you understand that hitting your daily fiber targets are super important for your health and can help you look and feel your best for years to come. Get started on your fiber glow up today and fibermaxx yourself to good health!