My Favorite F-Word

When I think back on my nutrition career, honest and truly I really do feel like I made a name for myself promoting fiber. I am talking way back like in 2013/14 I was a fiber fanatic and promoting it to anyone who would listen.

I will also say, fiber was definitely my “gateway drug” for dieting.

There is/was a certain diet I followed a little too closely and it led me down a bad path…but making peace with food in general has also allowed me to make peace with my past dieting history and recognize that although it was not used properly back then, it is a necessary part of HEALTH today and using it the right way is essential. So to be clear, back then high fiber carbs were the only carbs I “allowed myself” to eat, that was what made it disordered. Today the intention for consumption of fiber is very different, it is about health and all the benefits that come from fiber for true health and that is important.

So, fiber is TRENDING right now, but it is not a trend and in my 16 years in this field, here are a few things I would love for you to know about this fantastic indigestible nutrient.

Fiber: The Simple Daily Habit That Can Transform Your Health

If there’s one small nutrition habit that can make a big impact on your digestion, energy, fullness, and overall health, it’s fiber. Most people aren’t getting nearly enough of it, like 95% of people are getting about half of what they need everyday.

Adding more fiber to your day is one of the easiest, most doable changes you can make and your body will thank you for it.

What Exactly Is Fiber?
Fiber is the part of plant foods that your body doesn’t fully break down, and that’s exactly why it’s so beneficial. It keeps your digestion moving smoothly, supports your gut health, and helps you feel satisfied after meals.

There are two types, both important:
• Soluble fiber (think oats, beans, chia seeds, fruits) forms a gel in your gut and helps with blood sugar, cholesterol, and fullness.
• Insoluble fiber (think whole grains, veggies, nuts) adds bulk to your stool and keeps you regular.
Most plant foods give you a mix of both.

I love this photo, I have honestly used it for years to help show where fiber is and why to choose whole grains whenever you can!

I also love as a side note to show you what the “white grain” looks like too and from what I understand in the processing arena, when a food is fortified they take a little bit from the bran and germ that was removed and add it back into the refined grain. Sometimes when you learn to understand the terms and education it makes them a lot less scary 😅

Okk back to the facts.

Why Fiber Matters (More Than You Think)
• Regularity & gut comfort: Fiber keeps things moving, reduces bloating, and supports a balanced gut microbiome.
• Heart health: Soluble fiber helps lower LDL cholesterol naturally.
• Steady energy: By slowing down digestion, fiber keeps your blood sugar stable and helps avoid crashes.
• Fullness and satiety: Higher-fiber foods help you stay satisfied, making it easier to eat in a way that feels good and supports your goals.
• Microbiome magic: Certain fibers act as prebiotics, feeding the good bacteria that support digestion, immunity, and even mood.

PLUS: research is strong on the impact fiber has on colon cancer prevention!

How Much Fiber Do You Really Need?
Most adults need around 25–38 grams per day, but many people only get about half of that. The key is to spread fiber throughout the day rather than trying to get it all at once.

I have a good video on this here: fiber max vs fiber dump

Easy Ways to Boost Your Fiber Intake

• Start your day with fiber-rich foods like oatmeal, fruit, chia pudding, or whole-grain toast with avocado.

• Add 1 scoop of Supergut to your morning coffee

• Add veggies to everything you can, eggs, sandwiches, pasta, bowls, wraps.

• Choose whole grains when possible: whole-grain bread, brown rice, quinoa, farro.

• Include beans or lentils a few times a week (or daily!).

• Add to snacks with fruit, nuts, dried beans, veggies with hummus, or popcorn.

A Quick Note as You Increase Fiber
If you’re not used to eating much fiber, increase gradually and pair it with plenty of water. Your digestion will adjust quickly, and the benefits follow fast. My best recc is to add 1 serving per week extra with 1 glass of water per serving and let your body adjust over time. In addition it is the consistent effort that makes the biggest difference, be consistent with your fiber intake and the way to do this is to make sure HOW you get to your goals is easy to replicate! The way you reach a goal is how you keep a goal so make sure it is enjoyable so it is repeatable.

The Bottom Line
Fiber is one of the simplest ways to feel better from the inside out.

More energy, better digestion, greater fullness, steadier blood sugar, it all starts with adding more fiber to your plate. Small changes, done consistently, create big results. And you don’t have to overhaul your whole diet to get there. Just start with one fiber-friendly swap at a time, and let your body guide you.

Some of my favorite fiber sources:

• Dried beans (seapoint farms, only bean, bada beans)

• Flackers crackers

• GG crackers

• SuperGut supplement

• Aloha Bars, Raw Rev Glo Bars, Floura bars

• Bean based pastas

• Oatmeal

• Beans, fruits, veggies - duh

• higher fiber breads, wraps, bagels etc

• freeze dried fruits

• SEEEEEEEDS - chia & flax are so easy to add!

I will keep adding to this! But I hope it helps to start :)

Love you, mean it!

XO,

Jenna

Hi, Im Jenna :)

Owner of Happy Strong Healthy, ex-serial dieter, mom of 3 and food lover.

Thanks for being here. It means a lot.