How to Fit More Fiber in Your Day

Confession time: I would love nothing more than to normalize the conversation around many taboo topics in life, including poops and toots, because our digestion speaks volumes about our overall health. So today, I'll ease into the supposed-unladylike conversation and talk about my love for fiber and all of the magical things it does for our bodies.


Fiber-rich foods such as vegetables, fruits, beans, lentils, nuts, seeds, and whole grains are known to promote blood sugar balance, improve insulin resistance and cholesterol levels, help eliminate toxins, balance hormones, and protect against cardiovascular disease. It also adds bulk to stool, keeping bowels regular and reducing risk factors for irritable bowel syndrome (IBS), diverticular disease, colon cancer, and other bowel disorders.


But the gut-loving magic doesn’t stop there, friends. The gut houses a large portion of our immune system, produces happy neurotransmitters for mental health, helps convert thyroid hormones for better metabolism, and more. So a healthy, well-fed gut makes for happy hormones (thyroid, adrenals, and sex), improved mental health, less inflammation, robust immunity, improved detoxification, and even vitamin production.


How do we fit more of the good stuff in our diet? Incorporate the tips listed below, and use the sample meal plan as a template for ideas to fit a variety of fibers in your diet.

  • Increase fiber slowly with a goal of ~40 grams per day from 30 different plants per week (this includes vegetables, fruits, beans, lentils, nuts, seeds, whole grains, and herbs).

  • Continue to drink at least half of your bodyweight in ounces of water daily. Increasing fiber slowly and drinking water will help prevent constipation and excessive bloating.

  • Pay attention to how you feel. Everybody is different, and what works for one person may not work for another.


I’d love to hear from you. Please comment below or send me an email with how you’re going to add more fiber to your diet. Also, if you’d like to improve your gut health, send me an email and let’s work together!


If you thought this blog was helpful or know someone who would benefit from it, please like it and share it with them.


With love, Steph

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