The Power of Fiber: The Missing Piece in Your Nutrition

In a previous post, we covered the fundamentals of nutrition—protein, fats, and carbs—but now it's time to talk about the often-overlooked hero of our diets: FIBER!

Just like protein, fiber intake is often neglected in daily nutrition. Whether you're following a low-carb or high-carb diet, incorporating plenty of fiber-rich foods is essential for digestion, gut health, blood sugar regulation, and long-term performance.

Understanding Fiber: The Two Types You Need to Know

Fiber is a type of carbohydrate that the body cannot fully digest, but that doesn’t mean it isn’t essential. It plays a major role in gut health, digestion, and disease prevention. There are two types of fiber, both of which serve different purposes:

✔ Soluble Fiber – Dissolves in water, forming a gel-like substance that slows digestion, stabilizes blood sugar, and helps control hunger by promoting fullness.

✔ Insoluble Fiber – Does not dissolve in water but speeds up digestion, adds bulk to stool, and keeps your digestive system moving efficiently.

Both types are equally important and should be included in your daily intake for balanced digestion and optimal health.

The Benefits of Fiber: Why You Need It in Your Diet

✔ Gut Health: Supports a healthy gut microbiome, feeding good bacteria that promote digestion and immunity.

✔ Improved Digestion: Helps regulate bowel movements and prevents constipation.

✔ Blood Sugar Control: Slows down the absorption of sugar, preventing energy crashes and cravings.

✔ Supports Weight Management: Keeps you full longer, making it easier to stick to your nutrition goals.

✔ Heart Health: Helps lower cholesterol levels and reduces the risk of cardiovascular disease.

✔ Sustained Energy: Slower digestion = steady energy levels throughout the day.

How Much Fiber Do You Need?

A good general guideline for fiber intake is 10–15 grams per 1,000 calories consumed. More specifically:

• Women should aim for 25 grams per day.

• Men should aim for 30–38 grams per day.

For my clients, tracking data and feedback help us find their ideal fiber intake. Some thrive on a high-fiber diet, while others do better with a more moderate approach. It's all about finding what works best for your digestion and lifestyle.

Let's Get Personal for a Second...

Let’s be real—if you’re not pooping daily, your body is holding onto all that backup.

What do you think happens when waste isn’t eliminated properly? Bloating, fatigue, skin breakouts, inflammation—you name it. Your bathroom habits tell us a lot about how well your body is processing food.

At a minimum, you should be having a bowel movement at least once per day. Even if we never tracked a single gram of fiber, your body’s ability to flush out waste would be a huge indicator of whether you’re getting enough or need to step it up.

Best High-Fiber Foods to Add to Your Diet

Incorporating fiber into your meals doesn’t have to be complicated! Here are some fiber-rich foods to help you hit your target:

✔ Fruits: Raspberries, blackberries, strawberries, apples
✔ Vegetables: Sweet potatoes, spinach, broccoli, Brussels sprouts
✔ Legumes: Beans, lentils, chickpeas
✔ Nuts & Seeds: Chia seeds, flaxseeds, almonds
✔ Whole Grains: Oatmeal, quinoa, whole wheat bread, fiber-rich cereals or bars

Now that you know which foods are high in fiber, let’s put it into action. Here’s a simple way to hit your daily fiber goal with real meals you can easily prep.

How to Hit 25g of Fiber in a Day (Meal Breakdown with Serving Sizes)

Getting enough fiber doesn’t have to be complicated. Here’s a simple way to reach 25g of fiber with whole, nutrient-dense foods throughout the day.

Breakfast: Overnight Oats (10g fiber)

✔ ½ cup oats – 4g fiber
✔ 1 tbsp chia seeds – 5g fiber
✔ ½ cup raspberries – 4g fiber
✔ ½ scoop protein powder (optional)
✔ Almond milk or water to mix

🔹 Total Fiber: ~10g

Lunch: High-Fiber Protein Bowl (7g fiber)

✔ ½ cup quinoa – 2.5g fiber
✔ ½ cup black beans – 6g fiber
✔ 3 oz grilled chicken
✔ ½ cup spinach – 1g fiber
✔ 1 tbsp avocado – 1.5g fiber
✔ Olive oil & lemon juice for dressing

🔹 Total Fiber: ~7g

Snack: Greek Yogurt with Nuts & Seeds (5g fiber)

✔ ¾ cup plain Greek yogurt
✔ 1 tbsp flaxseeds – 2g fiber
✔ 1 tbsp Zen Basil Seeds – 3g fiber
✔ Handful of berries – 1.5g fiber

🔹 Total Fiber: ~5g

Dinner: Salmon with Roasted Veggies (6g fiber)

✔ 4 oz salmon
✔ 1 cup roasted Brussels sprouts – 4g fiber
✔ ½ cup sweet potato – 2g fiber
✔ 1 tbsp olive oil for roasting

🔹 Total Fiber: ~6g

💡 Pro Tip: Drinking plenty of water is key when increasing fiber intake to help digestion and prevent bloating! And if you are unsure how much water you should be drinking, check out my conversation on How to Stay Truly Hydrated

My Favorite Fiber Hack: Zen Basil Seeds

Want to effortlessly increase your fiber intake? Try adding Zen Basil Seeds to oats, yogurt, or smoothies.

These tiny but powerful seeds are packed with fiber, helping to support digestion, regulate blood sugar, and keep you fuller for longer. Unlike chia seeds, Zen Basil Seeds absorb more liquid, creating a gel-like consistency that enhances texture and nutrition in your meals.

How to Use Them:

• Stir into overnight oats for extra fiber and texture.

• Mix into Greek yogurt for a gut-friendly, high-protein snack.

• Add to smoothies for extra thickness and digestive support.

• Soak in water for a few minutes and drink as a fiber-packed refresher.

Eating Fiber vs. Supplementing: What’s Best?

While fiber supplements can be helpful, whole foods should always come first. Why? Because fiber-rich foods also contain essential vitamins, minerals, and antioxidants that contribute to overall health.

If you do need a supplement, look for psyllium husk or a natural fiber blend that provides both soluble and insoluble fiber.

Busting Fiber Myths

❌ Myth: All fiber supplements are created equal.
✔ Fact: Some fiber supplements lack the variety of nutrients found in whole foods. Prioritize whole food sources first.

❌ Myth: Fiber supplements are necessary to meet daily fiber intake.
✔ Fact: Most people can hit their fiber goals by eating a balanced diet with plenty of plants and whole grains.

The Bottom Line: Why Fiber Should Be a Daily Focus

✔ Fiber is essential for gut health, digestion, weight management, and overall wellness.
✔ Aiming for 25–30 grams per day helps regulate blood sugar, improve energy, and promote heart health.
✔ Whole foods should always be the first choice for fiber intake, but supplements can help when needed.
✔ If you’re struggling to hit your fiber intake, start by gradually adding more fiber-rich foods into your meals.

Making fiber a priority in your daily nutrition plan will enhance digestion, improve energy levels, and support long-term health.

Want to Take Your Nutrition Knowledge Further?

Understanding fiber is just one piece of the puzzle when it comes to balanced nutrition.

If you’re looking to dial in your macros and optimize your intake of protein, fats, and carbs, check out my Macros 101: Understanding Protein, Fats & Carbs blog post.

Macros 101
✔ Learn how each macronutrient plays a role in fueling your body, supporting muscle growth, and keeping you feeling your best.

Final Thoughts

Fiber may not be the most exciting topic in nutrition, but it plays a massive role in your overall health, digestion, and how you feel daily. Whether you’re looking to increase your energy, regulate digestion, or simply improve your gut health, fiber should be a staple in your daily intake.

Start with small changes, track your intake, and listen to your body—your digestion (and energy levels) will thank you!

➡️ What’s your go-to fiber source? Let me know in the comments!