Fiber: The Secret to Gut Health, Hormonal Balance, and Feeling Full
Fiber: The Secret to Gut Health, Hormonal Balance, and Feeling Full
This is the fourth post in a series on 12 simple actions you can take to feel stronger, healthier, and more vibrant—now and for years to come. This series takes one step at a time, showing you how each habit can improve your health, regardless of your age, goals, or current health status.
We need to talk about fiber.
It’s not glamorous. It’s not trendy. It doesn’t have influencers on TikTok making videos about it. Or maybe it does – I can’t keep up. Fiber may be one of the most underrated yet powerful tools for improving your health, especially as we age.
People often overlook it, eliminate it when cutting carbs, or reach for fiber supplements to compensate for its absence. But the benefits of naturally occurring fiber, especially from real, whole foods, go far beyond digestion.
What Is Fiber, Exactly?
Fiber is the part of plant foods that our bodies can’t digest or absorb. It passes relatively intact through the stomach and intestines, but it still plays a critical role in many body functions.
There are two types of fiber:
Soluble fiber dissolves in water and forms a gel-like substance. It can help lower blood cholesterol and glucose levels. Sources include oats, apples, citrus fruits, carrots, barley, beans, and psyllium.
Insoluble fiber does not dissolve in water. It helps food move through your digestive system, improving regularity and helping prevent constipation. Sources include whole wheat flour, wheat bran, nuts, beans, and vegetables like cauliflower and green beans.
Most plant foods contain both types of fiber, but usually one type is more dominant.
Fiber and Digestive Health
Fiber is best known for keeping things moving. Insoluble fiber adds bulk to your stool and helps food pass more efficiently through your digestive system. Soluble fiber feeds the beneficial bacteria in your gut, promoting a healthier microbiome and potentially reducing inflammation.
Getting enough fiber may reduce your risk of digestive conditions like hemorrhoids, diverticular disease, and even colorectal cancer. It also helps you stay regular without needing laxatives or supplements.
Fiber and Cholesterol/Blood Sugar Management
Soluble fiber plays a role in reducing LDL (“bad”) cholesterol by binding to cholesterol in the digestive system and helping remove it from the body. This is a natural way to support heart health.
Fiber also slows the absorption of sugar, which helps with blood sugar control. This makes fiber especially important for people with diabetes, prediabetes, or insulin resistance. It promotes more stable energy levels and can help reduce insulin spikes.
Fiber, Weight Management, and Hormonal Balance
Here’s where the magic happens for satiety and weight management: fiber helps you feel fuller longer. It slows digestion and adds volume to food without extra calories. That means you can eat a satisfying meal and be less tempted to snack between meals.
Fiber can also impact hunger hormones, like ghrelin (which tells you you’re hungry) and leptin (which tells you you’re full). A high-fiber diet supports more balanced hunger cues.
How much fiber do you need?
In this case there are different recommendations between men and women:
Women: Aim for at least 25 grams per day
Men: Aim for at least 38 grams per day
Unfortunately, most adults in the U.S. fall far short of these recommendations.
Easy Ways to Increase Fiber—Without Drastic Changes
You don’t need to make massive shifts overnight. Increasing fiber too quickly can lead to bloating, gas, or cramping. The key is gradual change and variety (and hydration).
Here are 10 easy ways to increase fiber: [numbered list x 10]
Start the day with oatmeal or bran cereal.
Add beans or lentils to soups, salads, and pasta dishes.
Choose whole fruit over juice.
Use whole-grain breads and pastas instead of refined versions.
Snack on nuts or air-popped popcorn.
Add chia or flaxseeds to smoothies or yogurt.
Include a side of vegetables at every lunch and dinner.
Try roasted chickpeas or edamame as a snack.
Keep the skins on fruits and vegetables when possible.
Choose snacks with at least 3-5 grams of fiber per serving.
Even if something doesn’t have a “lot” of fiber, even 1-3 grams adds to the total for the day. So what are you waiting for?
A Word About Functional Fibers
Some processed foods are fortified with added or “functional” fibers, such as inulin or chicory root. These can offer some benefits, such as supporting gut bacteria, but they may also cause bloating or discomfort, especially if you’re sensitive. And, these fibers may be in foods that don’t usually have fiber, such as yogurt or flavored carbonated beverages (check the ingredients and the Nutrition Facts panel),
If you’re getting most of your fiber from whole foods, a little added fiber in your granola bar is fine. Just don’t rely on these additives as your primary source.
Journal Prompt & Action Steps
Ready to tackle your fiber intake? Let’s go
Action Steps Ideas
Start with where you are:
Track your fiber intake for a few days using an app or food diary.
Identify where you’re falling short; breakfast is often the trickiest.
Choose 1–2 meals a day to focus on fiber-rich foods.
Take a look at your snack choices; can you swap in a fruit, vegetable, or whole grain?
Gradually increase your fiber over 1–2 weeks to minimize digestive side effects.
Reflection Questions
Contemplation: Am I getting enough fiber daily? Which meals or snacks tend to be low in fiber for me?
Preparation: What’s one small change I can make this week?
Action: What have I added that’s working well? Have I noticed any changes in my digestion, energy, or fullness?
Maintenance: What will help me keep this going consistently?
What is the biggest challenge you perceive in meeting your fiber needs most days?
Up next: We’re busting myths about fat. In the next blog, I’ll explain why healthy fats are essential—not harmful—for brain health, hormone balance, and heart health. Stay tuned for Healthy Fats: Supporting Brain, Heart, and Hormonal Health.
This is the fourth blog in our series on simple actions for long-term wellness.
Missed the first two? Catch up here:
Read More from this series on practical habits to help you feel stronger, healthier, and more vibrant for years to come: Your Personal Path to Longevity & Vitality
