Fiber Simplified
After last week’s blog about the liver, I’d be remiss not to talk about one of the simplest, most underutilized tools for gut, hormone, and detox support: fiber.
I know — it doesn’t exactly sound groundbreaking. But if you’re dealing with gut imbalances, hormonal chaos, metabolic issues, or cravings that won’t quit... fiber is a lever worth pulling.
Whether you’re looking to:
Feel more satisfied after meals
Support healthy weight and aging
Improve digestion and regularity
Tame cravings and blood sugar crashes
Fiber matters.
Most women are getting half (or less) of what they need.
The general recommendation? Somewhere between 25–40 grams of fiber a day.
What most people are actually getting? Closer to 10–15 grams.
That salad you ate for lunch? It might only clock in at 3–5 grams.
Shocking, right?
Don’t take my word for it. Track your own intake for a few days… you might be surprised. The first time I did it, I was clocking in at 13 grams a day. And I thought I had been doing pretty well!
Let’s break it down.
Fiber comes from five main food categories…
Vegetables
Fruit
Whole grains
Beans and legumes
Nuts and seeds
Now ask yourself:
Are you eating from each of these categories regularly?
Or are you rotating between raspberries and almonds on repeat?
Start small, build variety, and work up gradually.
Try mixing it up: blackberries instead of blueberries. Walnuts instead of almonds. Add lentils to a soup. Toss in chia seeds.
Fiber isn’t fancy but it is foundational and it is mighty!
Important note:
If you experience bloating, gas, constipation, or discomfort when you eat high-fiber foods, that’s not normal — it’s a clue.
Sometimes bacterial overgrowth or gut imbalances make it harder to tolerate fiber well. If that’s you, let’s talk about testing.
But if fiber generally feels fine in your system, this next part is for you.
How to increase fiber without wrecking your gut:
Don’t go from 10g to 30g overnight. Your gut will not thank you.
Here’s a gentler path:
Week 1: Track your daily fiber intake. (Need a food list? Just reply — I’ll send you mine.)
Week 2: Add 5g/day (aim for 20g)
Week 3: Add another 5g/day (aim for 25g)
Week 4: Add another 5g/day (aim for 30g)
Pro Tip: Fiber needs water to move. Be sure you’re drinking half your body weight in ounces of clean water daily. Otherwise... hello, traffic jam.
Fiber isn’t sexy. But it works.
It fuels your beneficial gut bacteria, helps balance hormones, supports detox pathways, and keeps blood sugar steady. In other words — it’s foundational.
Understanding fiber is one thing.
Implementing it consistently? That’s where most people get stuck.
If you want help making this real, whether it’s…
Getting my fiber-rich food list
Booking a discovery call to talk through your symptoms
Get on the waitlist for my next 21-Day Purification Program (where we put this into action, together)
Just send me an email and let me know how I can help you!