102: Back to Basics Mini-Series: Quick Fiber Fixes for Better Gut Health

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Rounding off our Back to Basics mini-series, this blog post is all about fiber—the powerhouse nutrient that plays a vital role in gut health and keeping you feeling full. We’ll dive into the best fiber sources, highlight some surprisingly low-fiber foods (hint: even the salad bar might be letting you down!), and share practical, easy-to-follow tips for gradually increasing your intake without any digestive discomfort. Read on for simple ways to hit your fiber goal and seamlessly incorporate it into every meal for lasting benefits.

Understanding Your Fiber Needs

When it comes to hitting your fiber goal, it’s important to keep things simple. While the exact amount can vary depending on your individual health needs, there’s a general guideline to follow: Women should aim for 25 grams of fiber per day, and men should aim for 38 grams. This isn’t a one-size-fits-all figure, so always check with your physician if you have specific concerns or dietary needs.

However, the reality is that most people aren’t even close to meeting these targets. In fact, many of my patients come in with fiber intake that’s under 15 grams a day, and some are closer to just 10 grams. So, why does that matter? Let’s break it down:

• Fiber is essential for satiety. Without enough fiber, you won’t feel full after meals, and you might find yourself snacking more often or overeating. Fiber adds bulk to your meals, triggering stretch receptors in your stomach that signal to your brain that you’re satisfied.
• Fiber plays a major role in your gut health. Your gut microbiome—home to trillions of bacteria—relies on fiber to thrive. In fact, there are more bacteria in your gut than human cells in your body! So, fueling those beneficial bacteria is key to maintaining a balanced, healthy microbiome.
• Fiber can help reduce your risk of conditions like colon cancer and ease constipation. It’s not just about eating your veggies (though they’re definitely important!). Adding a variety of fiber sources like beans, chia seeds, or ground flax seeds to your diet will make a big difference in maintaining your overall health.

In my clinic, I always start with a nutrition audit for my patients, and one of the first things I notice is how many people are falling short on fiber. But the good news is that increasing fiber doesn’t have to be complicated. With the right strategies, you can easily boost your intake and start reaping the benefits of this powerful nutrient.

Fiber at Every Meal or Snack

When it comes to meeting your fiber goals, it’s not just about adding a bit of fiber here and there—it’s about consistency. One of the simplest ways to start is by making sure there’s fiber in every meal or snack you eat. Just like you make sure to include protein at each meal, fiber should be a non-negotiable part of your meals too.

Take breakfast, for example—are you getting fiber in some form? Fiber can come from a variety of sources, including vegetables like broccoli or Brussels sprouts. But not all veggies are equal when it comes to fiber. For instance, while you might think a big bowl of salad is packed with fiber, you could be surprised to learn that two cups of salad might only provide about two grams of fiber. So, it’s important to be mindful of the types of vegetables you’re choosing. Look up the fiber content of the veggies you're eating to get a clearer picture.

Some fantastic fiber sources include berries, like raspberries, which are loaded with fiber, and superfoods like chia seeds and ground flaxseeds. Beans and legumes are also high in fiber, so don’t forget to incorporate them into your meals! And, if you need a little extra help, there are fiber supplements like psyllium husk or Benefiber. (I’ve personally started using Benefiber more, and it’s been incredibly helpful. A serving in the morning and another in the evening can really give you that extra boost, especially the sugar-free version, which has a low calorie count and can work seamlessly into your day.)

Some foods naturally have a higher fiber content than others. For instance, edamame is a great example—it’s packed with both protein and fiber, making it a fantastic choice for a fiber-rich snack. You’ll start to notice which foods are doing the heavy lifting when it comes to fiber, and you’ll realize that some options just don’t quite measure up. It’s not about avoiding those foods altogether; it’s just about being mindful that they might not contribute as much to your fiber intake or gut health.

So, the goal here is simple: include fiber in every meal and snack. Once you’re consistently hitting a few grams at each eating occasion, then you can work towards your overall fiber goal. But, and this is important—don’t rush it! Increasing fiber too quickly can lead to stomach discomfort, gas, and bloating. Start slow, find where you are right now, and gradually increase your intake by just a few grams at a time. Your gut will thank you!

If you're looking for more guidance on how to tackle fiber and other nutrition challenges, I’ve got something for you…

If you join my Mini-Course: The Top 5 Mistakes That People Make When Starting a GLP-1, we dive into fiber in more detail, with a video packed with ideas and practical tips. We talk about the different types of fiber, how to incorporate them into your diet, and how they can work for you. It's an essential resource for anyone looking to understand fiber better and make lasting improvements to their nutrition! Click here to learn more.