While the wellness world is shouting “More protein! More protein!”
I’m sneaking in with a friendly reminder that can have just as big of an impact on your health…maybe even more.
A reminder to eat more fiber.
Fiber does more than you probably think.
Most women get around half of what’s actually recommended daily. And the effects of that gap are more far-reaching than most people realize.
But before we get into numbers, let’s talk about what’s actually happening inside your body.
Your gut (aka your GI system) is running the show.
You have trillions of bacteria living in your gut that support your immune system, produce hormones, regulate your mood, and keep inflammation in check.
Those beneficial bacteria need to eat in order to thrive and what they eat is fiber.
When you don’t get enough fiber, the good bacteria in your gut start to decline.
And when the good bacteria decline, the less helpful bacteria can take over.
That imbalance (called dysbiosis) is linked to bloating, fatigue, brain fog, mood dips, hormone disruption, and a slower metabolism.
Sound familiar?
Research shows that eating a diverse, fiber-rich diet is one of the most effective ways to support a healthy gut microbiome.
And as I mentioned earlier, a healthy gut microbiome is connected to almost everything, from energy, to hormones, to skin, to mental clarity, and immune resilience.
This is why fiber isn’t just about digestion (although it helps that too), it’s about overall health.
So how much do you actually need?
The general recommendation for women is around 25 grams per day.
It’s estimated that only 5% of Americans are hitting that target daily!
Most of us are getting closer to 12-15 grams and many are getting far less.
That gap is bigger than it sounds and it’s likely showing up in your energy, your digestion, and how you feel day to day.
Here’s what 25 grams can actually look like in a real day:
Breakfast: oatmeal with berries and a sprinkle of chia seeds (around 8 to 10 grams)
Lunch: a big salad with chickpeas, avocado, and veggies (10 to 12 grams)
Snack: an apple or a small handful of almonds (3 to 4 grams)
Dinner: roasted veggies and a side of lentils or black beans (6 to 8 grams)
You don’t have to hit 25 grams perfectly every day. But knowing the number gives you something to aim for.
Worth noting: not all fiber works the same way in your gut.
There are two types, soluble and insoluble, and your body benefits from both.
Soluble fiber dissolves in water and forms a gel-like substance that slows digestion, steadies blood sugar, and feeds your good gut bacteria directly. (Think oats, apples, beans, and flaxseeds.)
Insoluble fiber adds bulk and keeps things moving through your digestive tract. (Think leafy greens, whole grains, and the skins of fruits and vegetables.)
The goal isn’t to obsess over which type you’re getting, but just to know that variety matters and that eating a wide range of plant foods is the simplest way to get both.
What if food alone isn’t cutting it?
Some days it won’t. Life is busy and meals aren’t always balanced, and that’s okay.
On those days, I’ve been adding Loam prebiotic fiber to my yogurt or smoothie.
(This is not sponsored, I paid for the product myself after trying many other brands. This is the best I’ve personally found so far. I secured the code ROBIN15 so you can get 15%off. )
One scoop helps me close the gap on days when my meals aren’t as fiber-rich as I’d like.
It’s not a replacement for real food, but it is a helpful supplement when needed.
As you go through your week this week, start to notice how much fiber you’re consuming and look for small places to add more.
Even just a handful of berries here, a spoonful of chia seeds there + fiber supplement on a busy day can make a meaningful difference.
Your fiber ramp up plan:
- Start small (adding too much at once can cause digestive discomfort)
- Increase hydration as well
- Aim to get fiber from whole foods as often as possible
- Consider a fiber supplement if needed
- Aim for consistency, not perfection
This simple focus is truly one of the most valuable things you can do for your health and the health of your family.
Note: When you’re in a rut, remember that the recipes in the Lindywell app are packed with fiber and nutrients to keep you feeling your best.
