Weekly Insight: Why Fiber?
Yesterday, I was sitting in my nutritionist’s office for the first time and she asked,
“Are you getting enough fiber?”
In my head, I thought… I actually have no idea.
And embarrassingly, I admitted: “I don’t really know.”
Truth is, lately I’ve probably been in the 95% of Americans who don’t hit the daily recommended fiber intake.
Here’s the irony: as a hormone coach, I know how important fiber is.
I’ve studied it.
I know the hacks to get more.
But what do they say? You can’t coach yourself?
Like all of us, there’s a difference between knowing and doing.
So as I focus over the next two weeks on hitting my fiber goals, I’m taking you along.
Fiber 101: What it Actually Is
Fiber is a type of carbohydrate that your body can’t digest.
It passes through your gut intact, and that’s exactly why it’s so powerful.
There are two main types:
- Soluble fiber: dissolves in water, helps lower cholesterol, and balances blood sugar (think oats, chia seeds, apples)
- Insoluble fiber: keeps digestion moving (think leafy greens, nuts, whole grains)
Both matter.
More Than Digestion
Fiber’s reputation stops at “keeps you regular,” but that’s just the surface. It also:
- Feeds your gut microbiome (where 70% of your immune system lives)
- Reduces inflammation
- Helps regulate cholesterol and blood sugar
- Helps you feel full longer
- Binds to excess estrogen in the gut and helps clear it from the body
- Indirectly supports thyroid and sex hormones (via the gut)
- Can impact your mood, energy and even sleep
How to Actually Get Enough
The goal: most research suggests 25–30g per day.
Most people get around 15.
Here are simple swaps that make it easier:
- Add chia seeds or flax to smoothies
- Swap regular pasta for lentil or chickpea pasta
- Use high-fiber tortillas or breads
- Snack on roasted chickpeas, berries, or veggies with hummus
- Start your day with a veggie-loaded omelet or oats with berries
High fiber foods you can buy at the grocery store:
🫐 Fruits: raspberries, blackberries, pears, apples (with skin), avocados
🥦 Veggies: broccoli, Brussels sprouts, carrots, sweet potatoes (with skin)
🫘 Legumes: lentils, black beans, chickpeas, edamame
🥣 Grains: quinoa, oats, barley, farro
🌰 Nuts & Seeds: chia seeds, flaxseeds, pumpkin seeds, almonds, pistachios
