What if I told you there was one nutrient that could help you…
- Stay full longer!
- Have more energy!
- Reduce cravings!
- Improve digestion!
- Support fat loss!
- Keep your heart healthy!
And, that you are most likely NOT getting nearly enough of it!
Spoiler alert…
It’s not protein.
Protein gets all the attention these days (and for good reason). It’s essential for building and repairing muscle, supporting recovery and helping you get stronger!
And while it’s been great seeing protein have its moment, most people are overlooking one of the biggest game changers for better nutrition, improved health and lasting results:
Fiber!
IF your goal is to lose body fat, have more energy, improve digestion, reduce cravings, or simply feel better, it’s time to give this underdog its rightful spot on your plate!
In this blog, you’re learning:
- Why fiber is important.
- How fiber supports fat loss, energy, digestion, & recovery.
- How much fiber you actually need.
- Easy ways to eat more fiber.
WHAT EXACTLY IS FIBER?
Fiber is a type of carbohydrate (yes, a carb) that your body can’t digest. So, instead of being broken down for energy, fiber travels through your digestive system doing some serious behind-the-scenes work.
- Soluble fiber: dissolves in water and slows digestion, stabilizing blood sugar and lowering cholesterol.
- Insoluble fiber: adds bulk to your stool, keeping your digestive system moving regularly!
Foods rich in fiber, like fruits, vegetables, whole grains, beans, nuts, and seeds, naturally contain a combination of both.
WHY YOU NEED FIBER!
Protein is the MVP for building muscle but fiber is equally as important because it helps your body perform at its best every single day! Here’s why fiber deserves your immediate love and attention:
#1. Keeps You Full, Longer: Trying to lose weight or avoid mindless snacking? Fiber slows digestion and adds volume to your meals so that you stay satisfied longer without eating extra calories. Translation:
- Fewer cravings
- Less afternoon snacking
- Better appetite control
- Easier fat loss
#2. Keeps Energy Steady: Ever feel like you crash a couple hours after eating? Fiber slows the absorption of carbohydrates, keeping blood sugar levels stable and preventing energy crashes. The result:
- More consistent energy
- Fewer cravings
- Better focus
- Better workouts
#3. Improves Digestion: Fiber keeps your digestive system moving. A healthy digestive system means:
- More regular bowel movements
- Less constipation
- Better nutrient absorption
- A happier, healthier gut
#4. Improves Recovery: Exercise creates stress on your body (the good kind!). Fiber helps reduce inflammation, allowing your body to recover more efficiently so that you can keep showing up, getting stronger and performing at your best. This is especially important for RF Warriors who are constantly breaking down and rebuilding muscle through strength training.
#5. Supports Heart Health! Fitness isn’t just about looking better…it’s about living longer and better! Fiber helps lower LDL (“bad”) cholesterol and supports your long-term heart health so that you can continue doing the activities you love for years to come!
…BUT ARE YOU EATING ENOUGH FIBER?
Fact: Most adults aren’t eating nearly enough fiber….are you one of them?!?!
General recommendations are:
- Women: 21-25 grams per day
- Men: 30-38 grams per day
If you’re active and eating more food to support your workouts, aiming for the higher end of those ranges can be beneficial.
EASY WAYS TO ADD MORE FIBER TO YOUR DIET!
Eating more fiber doesn’t mean bland, boring food. In fact, many of the foods you already enjoy are packed with fiber:
- Beans (black beans, chickpeas, lentils)
- Berries (raspberries, blackberries, blueberries)
- Pears and apples (eat the skin!)
- Avocados
- Broccoli and Brussels sprouts
- Sweet potatoes
- Oats
- Chia seeds and ground flaxseed
- Nuts (almonds, pistachios)
- Whole grains (quinoa, brown rice, whole wheat bread)
One important tip: Slow and steady wins the fiber race!
If your current diet is low in fiber, don’t jump from 5 grams to 20 grams overnight. Increase your intake gradually and drink plenty of water to keep things moving. Adding too much fiber too quickly can lead to bloating, gas and discomfort.
Now for the fun part: Easy, simple and delicious ways to sneak more fiber into your day:
#1. Start Your Day Strong!
- Oatmeal with berries, chia seeds and almond butter
- Greek yogurt with fruit and flaxseed
- A smoothie with spinach, frozen fruit and ground flaxseed
#2. Upgrade Your Lunch or Dinner
- Add beans or lentils to salads
- Choose sweet potatoes instead of fries
- Add an extra serving of vegetables
- Swap white rice for brown rice, quinoa or barley
#3. Snack Smarter
- Apple or pear with almond butter
- Hummus with vegetables
- Roasted chickpeas
- Edamame
- Whole grain crackers
#4. Bake & Blend
- Add chia seeds or ground flaxseed to overnight oats
- Mix flaxseed into oatmeal, yogurt or smoothies
- Add psyllium husk to homemade protein muffins or pancakes
#5. Choose Whole Foods: A simple rule of thumb: Whenever possible, choose the whole version of a food instead of the processed version:
- Whole fruit instead of juice
- Brown rice instead of white rice
- Whole grain bread instead of white bread
Small swaps can add up to a big increase in fiber over the course of the day.
YOUR FIBER CHALLENGE:
This week, challenge yourself to add one fiber-rich food to every meal. For example:
- Breakfast: Add berries to your oatmeal.
- Lunch: Add vegetables or beans.
- Dinner: Choose a sweet potato or extra veggies.
- Snack: Grab an apple, pear or hummus with veggies.
Simple changes like these can make a big difference in how you feel!
Fiber supports your digestion, keeps you fuller longer, helps stabilize energy, supports heart health, and can make fat loss easier!
So the next time you’re planning meals, don’t just ask yourself: “Where’s the protein?”
Also ask “Where’s the fiber?”
While protein builds the house, fiber is the unsung hero that keeps the plumbing running, the energy flowing and the cravings in check!
Need help figuring out how much fiber is right for you and / or how to fit it into your busy schedule?
That’s exactly what our Nutrition Coaching program is designed to do: build a realistic nutrition plan that fits your goals, your lifestyle and your favorite foods without the guesswork, extra time and added stress!