Got Fiber? Why It Helps You Feel Better (and Easy Ways to Get More)

Protein is getting all the attention right now, but fiber deserves some love too!

It's one of the unsung nutrition heroes. Besides keeping you regular 💩, it helps you feel fuller longer after a meal and keeps cravings in check- a huge benefit if you’re starving two hours after a meal or if you’re trying to lose weight. It also comes with a host of long-term health benefits, like helping to keep cholesterol in check.

Read on to find out whether you're getting enough fiber and easy ways to get more of it.

But first, what is fiber?

Fiber is an indigestible food component that your body can't fully digest. Fiber passes through your gastrointestinal tract mostly intact instead of being broken down and absorbed.

Most dietary fiber comes from plants and 99% fall into the "complex carbohydrate" category.

There are two types: soluble and insoluble.

Soluble fiber dissolves into a gel in your gut. It slows digestion, helps keep blood sugar steady, and binds to cholesterol so your body can flush it out. Oats, beans, lentils, apples, citrus, and berries are all good sources.

Insoluble fiber stays solid and acts like a broom for your digestive tract. It adds bulk and keeps things moving, which is what keeps you regular. Good sources include (but aren't limited to) whole wheat breads and cereals, wheat bran, nuts, seeds, and most veggies like cauliflower, broccoli, green beans, and potatoes.

Here's an easy way to remember the difference: soluble fiber slows things down (blood sugar, cholesterol), and insoluble fiber keeps things moving (digestion). Most plant foods contain a mix of both, so there's no need to track them separately.

Are you getting enough?

Most women do well aiming for about 25 grams a day. Not sure where you land? For a few days, check the Nutrition Facts label on the packaged foods you eat most and jot down the grams of fiber. For fruits, veggies, and other foods without labels, a quick online search will give you a ballpark number (or get my cheat sheet here). Add it up at the end of the day. Don't stress if you're falling short of your goal. The tips below will help you boost your intake without overhauling your diet.

How to hit your fiber goal

You don't need to overhaul your entire diet or overcomplicate it to get there. The easiest way to add more fiber is to keep your kitchen stocked with a mix from these five groups: whole grains, veggies, fruits, nuts and seeds, and beans and legumes. Having options on hand is less work for your brain and makes it a lot easier to reach your goal.

Here are three easy "throw-together" meals that mix and match fiber sources:

Apple Pie Oatmeal

• Cooked oatmeal or high-fiber oat bran

• Chopped apples or pears

• Chia seeds and crushed walnuts on top

• A sprinkle of cinnamon and a sweetener of your choice

• For a protein boost, add a side of Greek yogurt or hard-boiled eggs, or mix in a scoop of protein powder

  
  

Crunch Bowl

• Chopped kale or shredded cabbage (bagged slaw works great) plus shredded carrots

• Rinsed lentils or lupini beans

• A scoop of cooked quinoa (batch prep it ahead of time and use it throughout the week)

• Diced apple or pomegranate seeds

• Pumpkin seeds and sliced almonds

• For a protein boost, add some chopped chicken from last night's dinner

"Stir-Fry" Bowl

• Start with a layer of cooked brown rice or barley

• Sauté chopped broccoli and bell peppers until tender-crisp*

• Stir in a half cup of shelled edamame or chickpeas

• Season with homemade or bottled teriyaki-based marinade

• Top with chopped cashews or slivered almonds

• Toss in mandarin orange or clementine slices before serving for a little sweet with the savory

• For a protein boost, add leftover chicken or premade turkey meatballs (I keep a bag in my freezer)

*My favorite hack for busy weeknights is to use microwavable frozen veggies!

When adding fiber to your diet, increase slowly to avoid gas, bloating, and cramping. Pick one meal, add one fiber-rich food you already have on hand, and build from there. Try adding a serving or two every few days to let your body adjust.

Drink plenty of water along the way, too. Fiber works best (and keeps things moving comfortably) when it has enough fluid to work with.

Want more ways to add fiber to your day? Grab my fiber cheat sheet here and I'll send it right over!