🥦 The Truth About Fiber: Why You're Probably Not Getting Enough (and How to Fix It)

nutrition

Let’s talk about fiber—yep, the unglamorous but totally essential nutrient that most people overlook.

If you’ve ever dealt with bloating, constipation, energy crashes, or the frustrating feeling of being hungry right after eating… your fiber intake might be part of the problem.

Here’s the kicker: only 5% of Americans are getting enough fiber. Five percent! That means the other 95% of us could be feeling better, more full, more regular, and more energized—just by eating a little differently.

Let’s break it down in Well Fed fashion: simple, clear, and doable.

What Is Fiber, and Why Does It Matter?

Fiber is a type of carbohydrate your body can’t actually digest. While that might sound weird, it’s exactly what makes it so powerful.

It passes through your digestive system intact, and along the way it:

Feeds your good gut bacteria
Keeps you regular
Helps you feel full
Prevents big blood sugar spikes

Fiber supports blood pressure, cholesterol levels, digestion, and even reduces the risk of diseases like diabetes and colon cancer. In short—it’s a quiet hero.

Signs You Might Be Low on Fiber

Your body has a few not-so-subtle ways of telling you it wants more roughage:

Constipation or irregularity
Feeling bloated or sluggish
Always hungry shortly after eating
High cholesterol levels
Trouble losing weight
Hemorrhoids (yep, even those)

How Much Fiber Do You Need?

Depending on your age and gender, here’s what you’re aiming for daily:

Women under 51: 25g
Women 51+: 21g
Men under 51: 38g
Men 51+: 30g

Spoiler: Most people are way under.

The Best High-Fiber Foods (That You’ll Actually Want to Eat)

You don’t have to live off bran muffins and Metamucil. You just need more real, plant-based foods in your day. Here are some easy wins:

Tips for Increasing Fiber Without the Bloat

Too much fiber too fast can lead to gas, bloating, or... awkward bathroom moments. Here's how to ramp up safely:

Increase slowly — Add ~2–3g per day.
Drink more water — Fiber needs fluid to do its job.
Eat the peel — The skin of apples, pears, carrots = bonus fiber!
Choose whole grains — Brown rice, quinoa > white rice and white bread.
Lean on legumes — Beans are fiber-packed AND protein-rich.
Snack smarter — Try fruit, veggies + hummus, or a handful of nuts.
Load up on fruits and veggies — Aim for 5–9 servings/day.

Bottom Line

Fiber isn’t just a buzzword—it’s a quiet powerhouse that supports nearly every system in your body. If you want to feel full longer, have better digestion, support weight loss, and even boost your energy, this is a great place to start.

And remember: we’re not aiming for perfect. Just better—one meal at a time. One rep at a time!

If you are wanting to dive into some healthier meal prep and healthy eating routines, be sure to check out my FREE MEAL PREP GUIDE, I promise it will send you off in a great direction! I poured a lot love into that guide! It's yours!

Keep Going!

Coach Ashleigh 🦈💪

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