If you follow me on social media or read my posts here, you know I am a fierce advocate for meals high in Protein and fiber. It’s not just a passing trend for me—it’s a foundational principle of how I eat and coach. I have published over 15 books about High-Protein & High-Fiber recipes. In this article, I want to break down the basics of fiber for anyone new to this essential nutrient and show you why a fiber-rich lifestyle is a game-changer for your digestion, gut health, and overall well-being.
What is Fiber, Anyway?
Let’s start at the very beginning. Fiber is a type of carbohydrate that your body can’t fully digest. Unlike sugars and starches broken down for energy, fiber passes through our digestive system mostly intact. This might sound counterproductive for you initially, but it makes fiber so powerful: it acts like nature’s broom, keeping everything moving smoothly and supporting the friendly bacteria in your gut.
There are two main types of fiber:
- Soluble fiber dissolves in water, forming a gel-like substance. It helps regulate blood sugar and lower bad cholesterol.
- Insoluble fiber doesn’t dissolve and adds bulk to stool, helping prevent constipation and keeping your digestive system regular.
Both types are essential—and most whole plant foods combine the two.
How Much Fiber Do You Need? My Daily Approach
The general recommended daily fiber intake is 25 grams for women and 38 grams for men (according to most health authorities). But many people eat far less, often less than half that amount!
I aim to consume more than 25 grams of fiber daily and between 25 and 35 grams daily. My strategy is to spread the fiber over all my meals: about 8 to 12 grams per meal with 40 g-45 g of Protein. This is a solid formula that works for me.
This keeps my digestion healthy, energy steady, and gut in shape. When you break it down meal by meal, getting enough fiber becomes easy and enjoyable.
Why is Fiber So Important?
For years, I thought fiber was only about healthy digestion. But the more I learned (and the more I experimented with my own lifestyle), the more I realized that fiber is about so much more, especially for gut health:
Important to note: Fiber rich foods are also packed with vitamins and minerals. Mother nature really knows what she is doing and how to nourish us naturally.
1. Better Digestion & Gut Health
We know that fiber is crucial for digestion, so let’s discuss fiber’s role in gut health. Fiber feeds our gut microbiome—the trillions of bacteria that live in our digestive tract and directly influence our immune system, brain health, and mood. I am so happy that gut health awareness is spreading and becoming mainstream. Some doctors call the gut our second brain.
I like to think of fiber as the ultimate wellness multitasker. When your gut is healthy, everything else falls into place: more energy, clearer thinking, better immunity, and a greater sense of well-being.
2. Blood Sugar Balance
Eating more fiber (especially alongside Protein) helps slow the absorption of sugars from your meals. This stabilizes your blood sugar and prevents spikes and crashes that can leave you tired or craving more sweets. This is why sugar from fruits is not the same as sugar from fruit juices. When you juice, you remove fiber; hence, the blood sugar spikes with juices.
3. Heart Health
Soluble fiber has been shown to help lower LDL (“bad”) cholesterol, making it a heart-friendly choice.
Let’s talk about high-fiber foods. You probably eat most of these, but with knowledge, make these intentional priorities in your meals. Let me start with my Favourite High-Fiber Foods by Category.
If you follow me on TikTok and YouTube, you’ve probably seen my daily plates packed with vibrant, fiber-rich foods. Here are some of my favourites by category, with links to some top-quality options I trust and personally use:
My regular Fruits
- Berries (Blueberries, raspberries, blackberries, strawberries). I use blueberries in my morning smoothie. One and a half cups give me 9g of fiber.
- Kiwi, Mangoes, Pineapple, Pomograde, dragon fruit
- Apples & Pares (leave the skin on for maximum fiber)
- Figs – Fresh and Dried
- Prunes
Vegetables
- Brussels sprouts
- Sweet potatoes
- Cauliflower
- Asparagus
- I love adding these to almost every roasted meal for a crunchy fiber boost!
Grains and seeds
- Oats
- Quinoa
- Chia seeds
Lentils & Legumes
- Red lentils, green lentils, black beans, chickpeas
I can’t emphasize enough how versatile and satisfying lentils and beans are—they’re fiber and Protein in one perfect package and loaded with essential minerals!
Personal Note: What’s on My Plate
If you follow me on Instagram or TikTok, you already know my go-to high-fiber foods. I genuinely eat what I share: overnight oats, big bowls of roasted veggies, crunchy apples, and lentil soups that nourish my body and mind. My journey with fiber started as a way to help my digestion, but it quickly became clear that the benefits reached far beyond that.
I discovered firsthand how taking care of my gut—with plenty of fiber—made a real difference in my energy, focus, and mood. There’s a deep connection between your gut and your brain, and it all starts with what you put on your plate.
How to Start Eating More Fiber
1. Go slow: If you’re new to fiber, increase your intake gradually and drink plenty of water.
2. Mix it up: Enjoy a variety of plant foods from different categories for the full spectrum of fiber (and flavor!).
3. Pair with Protein: My golden rule is to combine high-fiber foods with quality protein at every meal for maximum satisfaction and results.
Need help with meal ideas? Check Out My Recipe Books on Amazon
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