July 29, 2025 • 19 mins
Macro Myths – Fiber: The Forgotten Macro That Changes Everything
Macro Myths Series: Part 5
Is Fiber the Most Underrated Nutrient in Your Diet? (Spoiler: Yes!)
Think fiber’s just about oatmeal and bathroom regularity? Think again. In this episode, we’re breaking down why fiber is so much more than a digestive aid—and why it absolutely deserves its own macro category.
You’ll learn:
- Why fiber is essential for your hormones, gut, blood sugar, and energy.
- The surprising signs you're not getting enough fiber (and what it feels like when you are).
- The difference between "meh" fiber and fiber that transforms your health.
- Easy, fiber-rich swaps and realistic tips for getting more plant power in your meals.
- What to do if fiber causes bloating or digestive drama (hint: your gut might need some TLC).
Plus, I’ll share how fiber can make fasting easier—and why it’s the unsung hero of sustainable weight loss and hormone healing.
🎧 Ready to ditch the cardboard bars and upgrade your fiber game? Tune in now!
👉 Grab my free guide How to Build Crave-Worthy Salads here: https://chavahwellness.com/free-resources-salad
SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve.
WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here.
Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here.
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RESOURCES:
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Jerusha Jantz, Holistic Wellness Coach for Christian Moms:
Welcome to Tired Mommy Revival. (00:01):
undefined
Hey mama.
Are you running on coffee fumes,feeling like brain fog, fatigue
and anxiety, or running the show?
Do you wake up dreading the dayahead already overwhelmed by the
endless to-do list, and unsurehow you'll make it through.
Do you long for the energyto enjoy motherhood?
(00:23):
And care for yourself, but feelstuck and unsure where to start.
Let me remind you ofsomething life changing.
You were created for more, moreenergy, more clarity, more joy.
Hi, I'm Jerusha, certifiedHolistic Wellness Coach.
Wife and mom to two wild boysand one baby girl in heaven.
(00:46):
I know the exhaustion you'refeeling because I've been there
barely making it through the day.
Relying on coffee and chocolate tosurvive and wondering why nothing
I tried ever made me feel better.
Then God stepped in andrevealed a powerful truth.
A woman's body is beautifullyand uniquely designed to thrive.
(01:07):
When we align with how God createdus, we can boost our energy bust
through fatigue and step into thevibrant, joy filled life he has for us.
Mama.
I'm living proof thatit's possible these days.
I wake up, refreshed, nourished my bodywith intention and navigate the chaos
of motherhood with patience and peace.
(01:28):
Most days, and I wannahelp you do the same.
If you're ready to swap exhaustion forenergy, brain fog for clarity and guilt
for grace, you are in the right place.
Each week we'll dive into practicalstrategies, faith-filled truths,
and empowering tools to renew yourhealth, body, soul, and spirit.
Are you ready for this?
(01:49):
Let's do it, mama.
Let's talk about fiber.
Or as some people think of it, cardboard.
Maybe those weird grainy bars you grabwhen you haven't gone to the bathroom in
three days and you're starting to panic.
But fiber is so much more than abackup plan for digestive drama.
(02:11):
It's not just about oatmeal or asprinkle of flaxseed here and there.
Here's something wild, fiberis technically a carbohydrate.
Yep, it's lumped into the same macrocategory as sugar and starches,
and honestly, that's crazy to me.
As a holistic wellness coach, Ibelieve carbs, sugar, and fiber
(02:35):
should each get their own category.
Fiber is just that unique.
It doesn't behave like a typical carb.
It doesn't spike your blood sugar, andinstead of fueling your body with energy,
it fuels your gut and detox systems.
It's the unsung hero of the carbcategory and absolutely deserves
(02:55):
its own mention because of its manybenefits and how uniquely it's digested.
So today we are diving into why fiberdeserves a lot more love on your
plate and how to actually get enoughof it without eating like a rabbit.
Let's talk about why fiber matters.
(03:16):
Fiber plays a massive rolein how your body functions.
Even though it doesn't providecalories or direct energy.
It's like the invisible enginerunning quietly in the background,
keeping everything humming.
Here's what fiber really does for you.
It feeds your gut microbiome, helpingyou build a thriving digestive system.
(03:38):
It stabilizes blood sugar, whichhelps keep your energy levels
steady and your cravings in check.
It supports hormone balance by helpingyour body eliminate excess estrogen.
It supports healthy, happy bowelmovements, goodbye, sluggish digestion.
It increases satiety, helping you stayfull longer and making fasting easier.
(04:05):
It also reduces inflammationand improves immune function.
Basically, fiber is like themultitasking mom of nutrition, quietly
doing 12 jobs at once and keepingeverything running behind the scenes.
So let's talk about howfiber actually works.
There are two types offiber: soluble and insoluble.
(04:29):
Now, soluble fiber dissolves in water andforms a gel-like substance in your gut.
It slows digestion andhelps you feel full.
This is also really importantfor preventing insulin spikes.
And you can find this fiber in foods likechia seeds, apples, lentils, and oats.
(04:51):
Now, insoluble fiber doesn'tdissolve and adds bulk to your stool,
which also helps you be regular.
It's found in leafy greens,celery, carrots, and whole grains.
Now, both are important and the bestfiber rich foods often have a mix of both.
(05:12):
However, not all fiber is created equal.
Here's where we bust another myth.
Just eating more fiber foodslike oatmeal or whole wheat
toast isn't the full picture.
Yes, those foods contain fiber, but thetype of fiber you eat matters a lot.
(05:33):
Think more vegetables andlegumes, think leafy greens,
broccoli, lentils, and beans.
These offer the most bang foryour buck when it comes to fiber.
Not only do they contain both solubleand insoluble fiber, but they also pack
in antioxidants, vitamins, minerals,and anti-inflammatory benefits.
(05:59):
So sure whole wheat breador oatmeal have their place.
But when you're thinking aboutboosting fiber, don't stop there.
Veggies and legumes help promote betternutrient density per bite, more consistent
and complete bowel regularity, bloodsugar support, thanks to their lower
(06:19):
glycemic load, and diverse prebioticfiber that feeds your gut bacteria
in a richer way, which helps withhormone balance, insulin sensitivity,
and having a strong immune system.
So yes, fiber is found in oatmeal, butit's the roasted brussels sprouts, garlic
lentil soup, and giant spinach salad withchickpeas and avocados that really elevate
(06:44):
your fiber game and overall wellness.
So we know that fiber does a lotfor us, but let's talk about how it
specifically affects our hormones.
Fiber plays a big part in helping yourbody eliminate excess estrogen, which
is critical for hormonal balance.
If estrogen hangs out too long in yoursystem, it can lead to issues like
(07:09):
PMS, weight gain or irregular cycles.
Fiber acts like a bouncer for yourhormones, keeping things moving
and preventing the backup thatthrows your cycle out of whack.
This is also a big reason why eliminationis key, because when you have those bowel
movements, all of that junk, includingthe hormones that don't need to be in
(07:32):
your body anymore, come out as well.
But fiber superpowers don't stop there.
There's also a big gut hormone connection.
You see your gut and yourhormones are besties.
The healthier your gut, the morebalanced your hormones and vice versa.
And guess what your gut needs to thrive?
(07:54):
Fiber.
Fiber feeds your good bacteria,supports digestion, and even plays a
role in neurotransmitter productionlike serotonin, your happy chemical.
So if you wanna feel betteremotionally, start with your gut.
And if you wanna happy gut, startwith adding more fiber, mama.
(08:14):
Let's talk about some signs that youmight not be getting enough fiber.
You could have constipation, or simplyjust irregularity in your bowel movements.
You can suffer from constant sugarcravings or blood sugar crashes.
Hormonal imbalances,or severe PMS symptoms.
(08:34):
Skin issues, sluggishness or brain fog.
Or frequent bloating despiteeating pretty healthy.
However, on the other hand,here are some signs that you
might be getting enough fiber.
Number one is you'll have regular,easy to pass bowel movements.
You'll have more stableenergy throughout the day.
(08:57):
Reduced sugar cravings, lessbloating and digestive discomfort,
and clear skin and improved mood.
Adding fiber to your diet doesn'thave to take over your life, and
it doesn't have to get weird.
Some really easy fiber packed swapswould be, instead of eating white bread,
eat sprouted or sourdough whole grain.
(09:20):
Instead of eating regular pasta, swapit out for lentil or chickpea pasta.
Instead of eating sugary cereal,especially first thing in the morning,
swap it out with oatmeal with a littlebit of flax, some berries, and cinnamon.
For lunch, if you're having a cheesequesadilla, especially snacking on
(09:41):
your kids' food, maybe spice it upwith some black beans and veggies in
a whole wheat or sprouted tortilla.
If you're eating mashed potatoes, tryswapping that out for some roasted
broccoli with garlic and oliveoil for more of that fiber punch.
If you're gonna snack on somecrackers, try swapping it out for
(10:02):
something like sliced cucumberor bell peppers with hummus.
And if you're going to eat chips, trymaking the switch to roasted chickpeas,
or even some roasted sweet potato fries.
If you're going to eat a salad,instead of going to iceberg lettuce,
switch over to something like Swisschard, spinach, or cabbage for way
(10:25):
more fiber and nutrient benefits.
And instead of just eating a plainJane salad with lettuce and dressing,
try loading that baby up with someavocado, beans, shredded carrots,
or even something crunchy like nuts,sunflower seeds, or pumpkin seeds.
These swabs are simple waysto add more fiber without
(10:48):
turning your diet upside down.
As a quick side note, I know that there issome fiber supplements on the market, like
Metamucil, for example, as one of them.
The thing about fiber is that ittakes time to work in your system.
So if you're in a pinch and you reallyneed to go, it is not the worst solution.
(11:10):
However, it's also not the mostideal solution, especially if
it's your go-to source for fiber.
In that case, we really need to takea hard look at your fiber intake.
The thing with these supplementsis that they're often filled with
fillers and artificial sweeteners,sometimes even dyes, and things that
(11:30):
mess with your digestion even more.
The truth is, is that real foodis always better, so start with
whole, fiber rich foods and skipthe powders and fake orange drinks.
So how much fiber do youactually need in a day?
Women should aim for about 25 to35 grams per day, but most women
(11:57):
are only getting 10 to 12 grams.
Yikes.
To close the gap here's a simpledaily plan to get you started.
For breakfast, start with somechia pudding with berries.
That would be about eight grams of fiber
.For lunch, you might have some lentil soup with a side salad, which
would be about another 12 grams.
(12:17):
For dinner, you could have roastedsweet potatoes and broccoli
with grilled chicken, whichwould be about another 10 grams.
And then for snack, you might havesome apple slices with almond butter,
which is about another five grams.
Boom, you're at 35 grams already.
But if that sounds likea big jump, no worries.
Start with 20 to 25 gramsand build from there.
(12:41):
Just remember, if you increase fiber tooquickly, you may end up bloated or gassy.
Which leads us to fiber and water.
It's the non-negotiable combo.
Fiber only works well if you'redrinking enough water, otherwise
it can backfire, causing bloating,constipation, and discomfort.
(13:05):
So make sure you're sipping waterthroughout the day, especially
when you up your fiber intake.
You don't need to chug a gallon.
Herbal teas, water rich veggies,and a good old water bottle
you'll actually use all count.
Some signs that you're not drinkingenough would include fatigue, dry skin,
headaches, and sluggish digestion.
(13:29):
But sometimes even with waterfiber causes discomfort.
So why is that?
That could be a sign yourgut isn't in great shape.
Fiber is amazing for gut health, but adamaged gut may struggle to process it.
If your gut isn't ready for lots offiber here's how to build it up gently.
(13:51):
First, take a quality probiotic.
Also make sure to reduce processedsugar and ultra processed foods.
Add prebiotics like garlic,onions, bananas, and asparagus
that will help your gut heal.
And slowly build yourfiber intake over time.
You might also consider adding digestiveenzymes around your meals to support
(14:15):
the breakdown of fiber as you build yourgut's ability to handle it on its own.
Processed foods and sugars can deplete theenzymes you need to digest fiber properly.
If you've been on a standard Americandiet, your gut might just need some time,
care and consistency to bounce back.
The more you build your guthealth, the healthier you'll be.
(14:39):
A strong gut means better digestion,better nutrient absorption, stronger
immunity, and more resilience overall.
Depending on your starting point, thismight be a simple shift, or a little
bit of a longer journey, but it'sabsolutely worth it for your health.
(14:59):
Now let's talk about fiber and fastingreal quick, because I would be totally
remiss if I didn't tell you aboutthe amazing benefits of adding fiber
into your diet when you're fasting.
If you're practicing intermittentfasting, fiber is your secret weapon.
A fiber rich meal, combined withprotein and fat, before a fast helps
(15:23):
you stay full longer, avoid energycrashes and support detox pathways
that help your fast do its job.
Fiber rich veggies are also loadedwith vitamins and minerals that work
with your body to heal, energize, andsupport your metabolism in so many ways.
(15:44):
So let's do a little recap here.
Grains have fiber, yes, but theyaren't the MVPs of the fiber world.
Many grains are hard to digestand come with antinutrients,
especially when they're not properlyprepared, including things like
soaking, sprouting and fermenting.
Vegetables on the other hand,pack more fiber per macro and
(16:08):
offer more diverse nutrients.
They're your best bang for your buck whenit comes to fiber and health benefits.
Fiber ties all the other macros together.
It supports digestion,detox, hormone balance, blood
sugar stability, and energy.
It's not just about pooping,it's about thriving, and it
(16:32):
doesn't have to be complicated.
Just a few intentional swaps, alittle extra plant power, and staying
hydrated can change everything.
So don't sleep on this macro, mama.
Let's make fiber your secretweapon for hormone health, energy,
and feeling good in your body.
(16:53):
Fiber is an incredibly big part of youroverall health, especially as a woman.
Honestly, I could go on andon about this topic forever.
It's one of these topics we'll haveto dive more into down the road.
However, I hope today's conversationenlightened you to the powerful
effects of fiber and empoweredyou to eat more fiber, and better
(17:17):
quality fiber, in your daily diet.
Now if you're feeling confused abouthow to add more fiber, make sure
to check out my brand new freebie,How to Create Crave Worthy Salads.
Salads are an incredible way to getmore fiber into your diet, and in
this guide I'll teach you how toincorporate a simple plan that will get
(17:38):
you eating more veggies and actuallycraving them, not dreading them.
So check out the link in the show notes.
And if you want one-on-one help makingyour meals work for your hormones,
energy, and real mom life, checkout my Live Healthy Mama course.
(17:58):
I'll teach you how to eat, fast,detox, and nourish your body in
a way that's realistic and rootedin God's design for your health.
The link is in the show noteswhere you can find all the
details and more information.
And don't miss the next episode, mama.
We are breaking away from themacro myth series and talking
(18:20):
about the single most importantthing you can do for your health.
Eating more veggies.
I know you think we've alreadytalked so much about veggies,
but the conversation isn't over.
I'll be covering how to do it in away that's enjoyable and delicious.
And then we'll dive into how to getyour kids eating more veggies too.
You won't wanna miss it.
(18:42):
Mama, I hope this episode blessedyou and reminded you that you were
beautifully and uniquely made to thrive.
If today's conversation spoke to yourheart, I'd love for you to take a
moment to leave a rating and review.
Not only does it encourage me,but it helps more tired mamas
discover the hope, healing, andenergy they've been searching for.
You are not in this alone.
(19:04):
Make sure to hit subscribeso you never miss an episode.
Together we will reclaim yourenergy, renew your health, and revive
your spirit one step at a time.
Until next time.
Remember, you are beautifully designed byGod to live with energy, clarity, and joy.
You're not just surviving mama.
You're stepping into the vibrantlife you were created for.
(19:26):
I'm cheering you on.
undefined
Hey mama.
Are you running on coffee fumes,feeling like brain fog, fatigue
and anxiety, or running the show?
Do you wake up dreading the dayahead already overwhelmed by the
endless to-do list, and unsurehow you'll make it through.
Do you long for the energyto enjoy motherhood?
(00:23):
And care for yourself, but feelstuck and unsure where to start.
Let me remind you ofsomething life changing.
You were created for more, moreenergy, more clarity, more joy.
Hi, I'm Jerusha, certifiedHolistic Wellness Coach.
Wife and mom to two wild boysand one baby girl in heaven.
(00:46):
I know the exhaustion you'refeeling because I've been there
barely making it through the day.
Relying on coffee and chocolate tosurvive and wondering why nothing
I tried ever made me feel better.
Then God stepped in andrevealed a powerful truth.
A woman's body is beautifullyand uniquely designed to thrive.
(01:07):
When we align with how God createdus, we can boost our energy bust
through fatigue and step into thevibrant, joy filled life he has for us.
Mama.
I'm living proof thatit's possible these days.
I wake up, refreshed, nourished my bodywith intention and navigate the chaos
of motherhood with patience and peace.
(01:28):
Most days, and I wannahelp you do the same.
If you're ready to swap exhaustion forenergy, brain fog for clarity and guilt
for grace, you are in the right place.
Each week we'll dive into practicalstrategies, faith-filled truths,
and empowering tools to renew yourhealth, body, soul, and spirit.
Are you ready for this?
(01:49):
Let's do it, mama.
Let's talk about fiber.
Or as some people think of it, cardboard.
Maybe those weird grainy bars you grabwhen you haven't gone to the bathroom in
three days and you're starting to panic.
But fiber is so much more than abackup plan for digestive drama.
(02:11):
It's not just about oatmeal or asprinkle of flaxseed here and there.
Here's something wild, fiberis technically a carbohydrate.
Yep, it's lumped into the same macrocategory as sugar and starches,
and honestly, that's crazy to me.
As a holistic wellness coach, Ibelieve carbs, sugar, and fiber
(02:35):
should each get their own category.
Fiber is just that unique.
It doesn't behave like a typical carb.
It doesn't spike your blood sugar, andinstead of fueling your body with energy,
it fuels your gut and detox systems.
It's the unsung hero of the carbcategory and absolutely deserves
(02:55):
its own mention because of its manybenefits and how uniquely it's digested.
So today we are diving into why fiberdeserves a lot more love on your
plate and how to actually get enoughof it without eating like a rabbit.
Let's talk about why fiber matters.
(03:16):
Fiber plays a massive rolein how your body functions.
Even though it doesn't providecalories or direct energy.
It's like the invisible enginerunning quietly in the background,
keeping everything humming.
Here's what fiber really does for you.
It feeds your gut microbiome, helpingyou build a thriving digestive system.
(03:38):
It stabilizes blood sugar, whichhelps keep your energy levels
steady and your cravings in check.
It supports hormone balance by helpingyour body eliminate excess estrogen.
It supports healthy, happy bowelmovements, goodbye, sluggish digestion.
It increases satiety, helping you stayfull longer and making fasting easier.
(04:05):
It also reduces inflammationand improves immune function.
Basically, fiber is like themultitasking mom of nutrition, quietly
doing 12 jobs at once and keepingeverything running behind the scenes.
So let's talk about howfiber actually works.
There are two types offiber: soluble and insoluble.
(04:29):
Now, soluble fiber dissolves in water andforms a gel-like substance in your gut.
It slows digestion andhelps you feel full.
This is also really importantfor preventing insulin spikes.
And you can find this fiber in foods likechia seeds, apples, lentils, and oats.
(04:51):
Now, insoluble fiber doesn'tdissolve and adds bulk to your stool,
which also helps you be regular.
It's found in leafy greens,celery, carrots, and whole grains.
Now, both are important and the bestfiber rich foods often have a mix of both.
(05:12):
However, not all fiber is created equal.
Here's where we bust another myth.
Just eating more fiber foodslike oatmeal or whole wheat
toast isn't the full picture.
Yes, those foods contain fiber, but thetype of fiber you eat matters a lot.
(05:33):
Think more vegetables andlegumes, think leafy greens,
broccoli, lentils, and beans.
These offer the most bang foryour buck when it comes to fiber.
Not only do they contain both solubleand insoluble fiber, but they also pack
in antioxidants, vitamins, minerals,and anti-inflammatory benefits.
(05:59):
So sure whole wheat breador oatmeal have their place.
But when you're thinking aboutboosting fiber, don't stop there.
Veggies and legumes help promote betternutrient density per bite, more consistent
and complete bowel regularity, bloodsugar support, thanks to their lower
(06:19):
glycemic load, and diverse prebioticfiber that feeds your gut bacteria
in a richer way, which helps withhormone balance, insulin sensitivity,
and having a strong immune system.
So yes, fiber is found in oatmeal, butit's the roasted brussels sprouts, garlic
lentil soup, and giant spinach salad withchickpeas and avocados that really elevate
(06:44):
your fiber game and overall wellness.
So we know that fiber does a lotfor us, but let's talk about how it
specifically affects our hormones.
Fiber plays a big part in helping yourbody eliminate excess estrogen, which
is critical for hormonal balance.
If estrogen hangs out too long in yoursystem, it can lead to issues like
(07:09):
PMS, weight gain or irregular cycles.
Fiber acts like a bouncer for yourhormones, keeping things moving
and preventing the backup thatthrows your cycle out of whack.
This is also a big reason why eliminationis key, because when you have those bowel
movements, all of that junk, includingthe hormones that don't need to be in
(07:32):
your body anymore, come out as well.
But fiber superpowers don't stop there.
There's also a big gut hormone connection.
You see your gut and yourhormones are besties.
The healthier your gut, the morebalanced your hormones and vice versa.
And guess what your gut needs to thrive?
(07:54):
Fiber.
Fiber feeds your good bacteria,supports digestion, and even plays a
role in neurotransmitter productionlike serotonin, your happy chemical.
So if you wanna feel betteremotionally, start with your gut.
And if you wanna happy gut, startwith adding more fiber, mama.
(08:14):
Let's talk about some signs that youmight not be getting enough fiber.
You could have constipation, or simplyjust irregularity in your bowel movements.
You can suffer from constant sugarcravings or blood sugar crashes.
Hormonal imbalances,or severe PMS symptoms.
(08:34):
Skin issues, sluggishness or brain fog.
Or frequent bloating despiteeating pretty healthy.
However, on the other hand,here are some signs that you
might be getting enough fiber.
Number one is you'll have regular,easy to pass bowel movements.
You'll have more stableenergy throughout the day.
(08:57):
Reduced sugar cravings, lessbloating and digestive discomfort,
and clear skin and improved mood.
Adding fiber to your diet doesn'thave to take over your life, and
it doesn't have to get weird.
Some really easy fiber packed swapswould be, instead of eating white bread,
eat sprouted or sourdough whole grain.
(09:20):
Instead of eating regular pasta, swapit out for lentil or chickpea pasta.
Instead of eating sugary cereal,especially first thing in the morning,
swap it out with oatmeal with a littlebit of flax, some berries, and cinnamon.
For lunch, if you're having a cheesequesadilla, especially snacking on
(09:41):
your kids' food, maybe spice it upwith some black beans and veggies in
a whole wheat or sprouted tortilla.
If you're eating mashed potatoes, tryswapping that out for some roasted
broccoli with garlic and oliveoil for more of that fiber punch.
If you're gonna snack on somecrackers, try swapping it out for
(10:02):
something like sliced cucumberor bell peppers with hummus.
And if you're going to eat chips, trymaking the switch to roasted chickpeas,
or even some roasted sweet potato fries.
If you're going to eat a salad,instead of going to iceberg lettuce,
switch over to something like Swisschard, spinach, or cabbage for way
(10:25):
more fiber and nutrient benefits.
And instead of just eating a plainJane salad with lettuce and dressing,
try loading that baby up with someavocado, beans, shredded carrots,
or even something crunchy like nuts,sunflower seeds, or pumpkin seeds.
These swabs are simple waysto add more fiber without
(10:48):
turning your diet upside down.
As a quick side note, I know that there issome fiber supplements on the market, like
Metamucil, for example, as one of them.
The thing about fiber is that ittakes time to work in your system.
So if you're in a pinch and you reallyneed to go, it is not the worst solution.
(11:10):
However, it's also not the mostideal solution, especially if
it's your go-to source for fiber.
In that case, we really need to takea hard look at your fiber intake.
The thing with these supplementsis that they're often filled with
fillers and artificial sweeteners,sometimes even dyes, and things that
(11:30):
mess with your digestion even more.
The truth is, is that real foodis always better, so start with
whole, fiber rich foods and skipthe powders and fake orange drinks.
So how much fiber do youactually need in a day?
Women should aim for about 25 to35 grams per day, but most women
(11:57):
are only getting 10 to 12 grams.
Yikes.
To close the gap here's a simpledaily plan to get you started.
For breakfast, start with somechia pudding with berries.
That would be about eight grams of fiber
.For lunch, you might have some lentil soup with a side salad, which
would be about another 12 grams.
(12:17):
For dinner, you could have roastedsweet potatoes and broccoli
with grilled chicken, whichwould be about another 10 grams.
And then for snack, you might havesome apple slices with almond butter,
which is about another five grams.
Boom, you're at 35 grams already.
But if that sounds likea big jump, no worries.
Start with 20 to 25 gramsand build from there.
(12:41):
Just remember, if you increase fiber tooquickly, you may end up bloated or gassy.
Which leads us to fiber and water.
It's the non-negotiable combo.
Fiber only works well if you'redrinking enough water, otherwise
it can backfire, causing bloating,constipation, and discomfort.
(13:05):
So make sure you're sipping waterthroughout the day, especially
when you up your fiber intake.
You don't need to chug a gallon.
Herbal teas, water rich veggies,and a good old water bottle
you'll actually use all count.
Some signs that you're not drinkingenough would include fatigue, dry skin,
headaches, and sluggish digestion.
(13:29):
But sometimes even with waterfiber causes discomfort.
So why is that?
That could be a sign yourgut isn't in great shape.
Fiber is amazing for gut health, but adamaged gut may struggle to process it.
If your gut isn't ready for lots offiber here's how to build it up gently.
(13:51):
First, take a quality probiotic.
Also make sure to reduce processedsugar and ultra processed foods.
Add prebiotics like garlic,onions, bananas, and asparagus
that will help your gut heal.
And slowly build yourfiber intake over time.
You might also consider adding digestiveenzymes around your meals to support
(14:15):
the breakdown of fiber as you build yourgut's ability to handle it on its own.
Processed foods and sugars can deplete theenzymes you need to digest fiber properly.
If you've been on a standard Americandiet, your gut might just need some time,
care and consistency to bounce back.
The more you build your guthealth, the healthier you'll be.
(14:39):
A strong gut means better digestion,better nutrient absorption, stronger
immunity, and more resilience overall.
Depending on your starting point, thismight be a simple shift, or a little
bit of a longer journey, but it'sabsolutely worth it for your health.
(14:59):
Now let's talk about fiber and fastingreal quick, because I would be totally
remiss if I didn't tell you aboutthe amazing benefits of adding fiber
into your diet when you're fasting.
If you're practicing intermittentfasting, fiber is your secret weapon.
A fiber rich meal, combined withprotein and fat, before a fast helps
(15:23):
you stay full longer, avoid energycrashes and support detox pathways
that help your fast do its job.
Fiber rich veggies are also loadedwith vitamins and minerals that work
with your body to heal, energize, andsupport your metabolism in so many ways.
(15:44):
So let's do a little recap here.
Grains have fiber, yes, but theyaren't the MVPs of the fiber world.
Many grains are hard to digestand come with antinutrients,
especially when they're not properlyprepared, including things like
soaking, sprouting and fermenting.
Vegetables on the other hand,pack more fiber per macro and
(16:08):
offer more diverse nutrients.
They're your best bang for your buck whenit comes to fiber and health benefits.
Fiber ties all the other macros together.
It supports digestion,detox, hormone balance, blood
sugar stability, and energy.
It's not just about pooping,it's about thriving, and it
(16:32):
doesn't have to be complicated.
Just a few intentional swaps, alittle extra plant power, and staying
hydrated can change everything.
So don't sleep on this macro, mama.
Let's make fiber your secretweapon for hormone health, energy,
and feeling good in your body.
(16:53):
Fiber is an incredibly big part of youroverall health, especially as a woman.
Honestly, I could go on andon about this topic forever.
It's one of these topics we'll haveto dive more into down the road.
However, I hope today's conversationenlightened you to the powerful
effects of fiber and empoweredyou to eat more fiber, and better
(17:17):
quality fiber, in your daily diet.
Now if you're feeling confused abouthow to add more fiber, make sure
to check out my brand new freebie,How to Create Crave Worthy Salads.
Salads are an incredible way to getmore fiber into your diet, and in
this guide I'll teach you how toincorporate a simple plan that will get
(17:38):
you eating more veggies and actuallycraving them, not dreading them.
So check out the link in the show notes.
And if you want one-on-one help makingyour meals work for your hormones,
energy, and real mom life, checkout my Live Healthy Mama course.
(17:58):
I'll teach you how to eat, fast,detox, and nourish your body in
a way that's realistic and rootedin God's design for your health.
The link is in the show noteswhere you can find all the
details and more information.
And don't miss the next episode, mama.
We are breaking away from themacro myth series and talking
(18:20):
about the single most importantthing you can do for your health.
Eating more veggies.
I know you think we've alreadytalked so much about veggies,
but the conversation isn't over.
I'll be covering how to do it in away that's enjoyable and delicious.
And then we'll dive into how to getyour kids eating more veggies too.
You won't wanna miss it.
(18:42):
Mama, I hope this episode blessedyou and reminded you that you were
beautifully and uniquely made to thrive.
If today's conversation spoke to yourheart, I'd love for you to take a
moment to leave a rating and review.
Not only does it encourage me,but it helps more tired mamas
discover the hope, healing, andenergy they've been searching for.
You are not in this alone.
(19:04):
Make sure to hit subscribeso you never miss an episode.
Together we will reclaim yourenergy, renew your health, and revive
your spirit one step at a time.
Until next time.
Remember, you are beautifully designed byGod to live with energy, clarity, and joy.
You're not just surviving mama.
You're stepping into the vibrantlife you were created for.
(19:26):
I'm cheering you on.
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