Fiber: The Most Underrated Superpower on Your Plate
Let’s play a game:
What do blood sugar, digestion, fullness, energy, and hormones all have in common?
👉 They’re all impacted by fiber.
And yet… fiber rarely gets the spotlight. Protein gets the hype. Carbs get the blame. Fats get the fear.
But fiber? It’s the quiet hero doing everything behind the scenes.
If you’ve ever dealt with low energy, cravings, bloating, or “I’m hungry again and I just ate” syndrome—this one’s for you.
So… what is fiber, actually?
Fiber is a type of carbohydrate your body can’t digest. Instead of being broken down and absorbed like other nutrients, it moves through your system doing a ton of behind-the-scenes magic.
There are two types:
Soluble fiber (think: oats, chia seeds, apples) helps stabilize blood sugar and lowers cholesterol.
Insoluble fiber (think: veggies, whole grains) helps move things along in your digestive system.
Together, they:
Keep you full longer
Feed your gut bacteria
Support regular poops (yes, we’re going there)
Slow the absorption of sugar into your bloodstream
Reduce inflammation
Help regulate hormones
Not bad for something your body technically doesn’t absorb.
How much fiber do we actually need?
🚨 Spoiler alert: most people aren’t even close.
Women should aim for 25–30g per day
Men should aim for 30–38g per day
But the average intake? Closer to 15g - and that’s being generous - for many people it’s a lot lower when we aren’t intentionally adding it into our diet!
No wonder energy levels crash, hunger spikes, and digestion is all over the place...
High-fiber foods aren’t just... salad.
Fiber doesn’t have to mean boring. You can boost it with real, satisfying food you actually want to eat.
Here are some easy high-fiber faves:
Chia seeds (1 tbsp = 5g)
Berries (1 cup raspberries = 8g)
Lentils (½ cup = 8g)
Oats (½ cup = 4g)
Avocado (1 medium = 10g)
Quinoa (1 cup = 5g)
Broccoli (1 cup cooked = 5g)
Air-popped popcorn (3 cups = 4g) - one of my FAVORITE desserts to add fiber…plain light salt (no butter)
Add a few of these to your meals and snacks, and fiber adds up fast.
Why fiber is the real MVP for feeling full
Fiber adds volume without a ton of calories. It physically takes up space in your stomach and slows digestion—meaning meals stick with you longer, help balance blood sugar, and reduce the need to constantly graze.
Pair that with protein and healthy fats? That’s the ultimate satisfaction trifecta.
Action steps to boost your fiber without bloating:
Add fiber gradually.
Going from 10g to 35g overnight = hello, gas and bloating. Start slow and build over a week or two.Drink more water.
Fiber works best with hydration—aim for at least 80 oz a day.Make one simple swap per day.
White rice → quinoa
Crackers → popcorn
Cereal → oats + chia
Snack bar → apple + peanut butter
P.S. You don’t need to overhaul your diet—you may just need more plants.
More fiber = better digestion, better energy, better blood sugar, better everything.
Start small, stay consistent, and let your meals do more for you.
Want help building meals that balance blood sugar, boost energy, and actually keep you full?
Just reach out - 1:1 coaching is a great way to get some deep-dive-insight into your diet choices!