Fiber 101
Fiber is the part of plant-based foods that your body doesn’t digest. Instead, it moves through your digestive system, providing a range of benefits along the way. From keeping your gut healthy to managing cholesterol, fiber is key for midlife health. (Kinda like FREE calories)
The Two Types of Fiber: Soluble and Insoluble:
Soluble Fiber: The Cholesterol and Sugar Controller
Soluble fiber dissolves in water to form a gel-like substance in your gut. This helps slow digestion and can keep blood sugar levels steady, while also lowering cholesterol. Soluble fiber also keeps you feeling full, making it a great tool for weight management. Soluble fiber binds to bile and carries away excess cholesterol, estrogen and toxins. If bile’s not bound to soluble fiber, waste gets reabsorbed into the bloodstream. 🤢Soluble fiber also feeds your microbiome for a healthier gut and increases the productions of GLP-1 (naturally).
Examples of soluble fiber:
Avocado
Beans (black, lima, kidney)
Brussel Sprouts or broccoli
Sweet potato
Flax or Chia Seeds
Insoluble Fiber:
Insoluble fiber doesn’t dissolve in water. Instead, it adds bulk to your stool and helps food move through your digestive tract smoothly, keeping you regular and preventing constipation.
Examples of insoluble fiber:
Whole grains (like brown rice and whole-wheat bread)
Nuts and seeds
Carrots, cauliflower, and other vegetables
Most fruits
How Much Fiber Do You Need?
Women over 50 should aim for 25-40 grams of fiber per day. But be careful—adding too much fiber too quickly can cause digestive discomfort. Increase your intake gradually and drink plenty of water to help fiber do its job!
Easy Ways to Add Fiber to Your Diet
Start your day with oatmeal topped with berries and chia seeds.
Snack on raw veggies with hummus or an apple with almond butter.
Add an avocado a day to your salad, soup or sandwich
Add beans or lentils to soups, salads, or even tacos.
Fiber may seem simple, but it’s a powerful way to support your body, especially in midlife. Incorporating more fiber-rich foods into your diet will help you feel fuller longer, keep your digestive system running smoothly, and improve overall health and body composition.
Are you getting enough fiber every day? If not, try incorporating more of these fiber-rich foods into your diet. Not only will you be supporting your digestive health, but you'll also be promoting a healthier heart and balanced blood sugar levels. If you need a fiber supplement to help you (most women do) I linked my favorite for you below.