September 19, 2025 • 12 mins
Most people know fiber is good for digestion — but did you know it can also shape your gut microbiome, calm inflammation, reduce cravings, and support steadier blood sugar and A1C?
In today’s episode, I break down:
Soluble vs. insoluble fiber: which helps with constipation vs. which is gentler for IBS
How fiber feeds your gut microbes and protects your gut lining
Why fiber is essential for prediabetes and insulin resistance
The link between fiber, cravings, and more stable blood sugar control
One simple fiber upgrade you can try today
By the end, you’ll see fiber as a daily tool for better gut health and better blood sugar — helping you take control of prediabetes and reduce your risk of type 2 diabetes.
✨ Registration is open for the Full Plate Living 8-Week Program!
This group coaching program is designed to help you add more fiber-rich foods into your life in a simple, sustainable way.
✔️ Live sessions every Friday at 12 noon ET✔️ Electronic program materials included✔️ Physical workbook available on Amazon for purchase✔️ Just $197 for the full 8 weeks
👉 Learn more & register here: https://subscribepage.io/fiber
📺 Don’t miss the Orientation Session on September 20th — streaming on YouTube! It’s pinned at the top of my channel for easy access.
🔗 Connect with Coach Jenny Peña, NBC-HWC
Free Resource: “Dinner, Solved” – 5 Easy Meals That Keep Blood Sugar Steady → https://subscribepage.io/dinnersolved
Website: https://www.jennypena.com
Instagram: https://www.instagram.com/coachjenp
YouTube: https://www.youtube.com/@coachjenp
Apple Podcast: Path to Better A1C
Book a Free Clarity Call: https://calendly.com/coachjenp7/call
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:15):
Hey there, welcome back to the Path to Better A1C podcast.
This is episode 40 and I am Jenny Pena, your host, your
blood sugar strategist and boardcertified health and Wellness
coach. Each week I share simple science
back strategies to help you lower your A1C, prevent
(00:36):
diabetes, feel confident making food and lifestyle choices and
regain that energy. Because nobody wants to be
dealing with brain fog and lack of focus.
We want to have the energy and the stamina and the health to
live the best lives that we wantto.
So today we are going to talk about a topic that is very
(00:58):
interesting and a lot of people are talking about it and has to
do with the connection with fiber, gut health, digestion,
what's in it for you and pre diabetes, right?
So this entire month I have beentalking about fiber and it's
just to bring that awareness because of the full Plate Living
(01:19):
program. And I will talk a little bit
about it towards the end, but last week we talked about how
fiber can calm inflammation, right?
And why that matters for breed diabetes.
Now today we are moving deeper into what is the role with the
gut and we'll cover how fiber supports digestion, what types
(01:41):
of fiber help with Constipation and what to do if you're having
a sensitive gut or IBS, right? And I know that also some of my
clients when they are on medication, they're good, can be
a little bit uneasy, unsteady. So we'll talk a little bit about
that. Now, how all of this ties back
(02:04):
into cravings and blood sugar because it does.
So yes, we're going there. Let's get started now.
Again, before I continue to divein, I want to remind you that
registration is open for my 8 week Full Plate Living program.
I will share all the details at the end of the episode, but if
you're looking for simple ways to add fiber rich foods into
(02:27):
your diet without feeling deprived, without counting
calories, and with amazing support, this program is for
you. Now let's start with your gut.
It's home to trillions of microbes and what you eat
determines how they behave. So when you feed them fiber,
(02:48):
especially soluble fiber from foods like oats, chia seeds and
beans, those microbes produce short chain fatty acids like
butyrate. Now these little compounds do
big things. They strengthen your gut lining,
they calm information and even help with insulin persistence,
(03:11):
right? Like they help your body become
insulin sensitive and it works better.
So think of fiber as that VIP catering service for your gut
party because it will feed the crowd well and they will reward
you with more energy, steadier moods, and fewer sugar crashes.
(03:33):
So I thought that was a fun analogy, but let's talk about
Constipation in IBS because while this is not directly
related to diabetes or pre diabetes, some people do have
got this regulation. They have some imbalances.
So let's talk about that and it's not very glamorous, but
(03:53):
let's talk about Constipation. If you're constipated, insoluble
fiber is your friend. Think of it as the broom that
sweeps things through, right? Foods like whole grains, bran,
veggie skins. They help bulk things up and
(04:14):
keep things moving. So pair them with water and some
daily movement and you're prettymuch you have your basics
covered. And I will bring this up because
maybe you don't have IBS. However, when you're getting
these medications, if you're on GLP ones, if you're on
(04:34):
Metformin, it could either go both ways.
It could either give you diarrhea or sometimes it could
give you Constipation. So these are ways of you
managing that. Now if you have a sensitive gut
or if you have IBS, too much roughage can actually make you
miserable. And that's where the soluble
(04:55):
fiber comes in. And I like to call that the
gentle sponge, right? Like we call the insoluble
fiber, like your broom. And the soluble fiber is like
that gentle sponge. So foods like oats, chia, flax,
psyllium, beans, lentils, peeledcooked veggies are easier to
(05:15):
tolerate right now. The key is to go slow.
If you add 2-3, even 5 grams of fiber at a time, drink plenty of
water and notice how your body responds right.
Like don't go from zero to 40 grams of fiber a day and not
(05:36):
think about all these other things.
I always say start with like 5, add a piece of fruit, add a side
vegetable with some fiber and start there.
The key is to go slow because ifyou're sensitive, let's say to
Fodmaps or you start with a lower foot map, fiber sources,
(05:58):
think of Kiwi, carrots, potatoes, rice, quinoa, like
just be mindful of that. Think about all these things.
And if you're no, don't know what foot map is, is a specific
protocol for individuals that have IBS to have certain foods
and try them. And it's sort of an denomination
(06:20):
process just to identify which fiber sources work best for your
gut. And I will say as a caveat that
cooked veggies are usually friendlier than raw if you're
having a sensitive gut. Now let's talk about fiber
cravings and Bleacher. Here's the other cool thing
(06:44):
about fiber. That fiber doesn't just help
your gut, but it helps your blood sugar.
It helps your cravings. It helps you feel fuller for
longer. So soluble fiber, they slow down
how fast sugar enters your bloodstream, which means fewer
spikes, fewer crashes. And obviously, stable blood
(07:06):
sugar means you don't hit that 3:00 PM slump.
You don't have that wall. You're not running for your
fourth cup of coffee or you're digging for candy or chips.
That's the beauty of it. Now, some fibers even help
trigger saturated hormones like DLP ones and CCK, the same ones
(07:28):
targeted by some of these diabetes medications that you're
hearing a lot. So those are the things that
tell your brain I'm full. It means that when you're
satisfied with fewer calories, what is going to happen is that
you're going to eat less. It's going to be easier for you
(07:48):
to manage weight. Now, let me give you a few easy
wins that you can try this week.As always, I always try to wrap
up the episode with something that you can think about.
Breakfast, overnight oats with chia seeds and berries.
That alone is between 11:50 grams of fiber right off the
(08:12):
gate. Lunch, think about lentil soup,
chickpea soup, chili, right? Like beans are so easy for you
to add those 7-8 grams of fiber and you can even add them to
your break to your lunch. So think about how to add that.
(08:34):
Now for snacks, 2 quick Kiwis with a handful of walnuts.
It's super gut friendly and blood sugar balancing.
Now if you are IBS sensitive, start with oatmeal, ground flax
seeds, add cooked carrots or zucchini.
Try a small scoop of psyllium inwater.
(08:57):
Go slow and talk to your practitioner.
Right, like we're all different.And that's the thing about
sometimes elimination diets thattry to make sure that you talk
with a practitioner, evaluate everything and listen to your
body because your bodies are alldifferent and what may work with
(09:21):
one person may not work with theother one.
Now here's my challenge for you this week, right?
Like last week I talked about adding one element of fiber, so
I'm going to say the same thing now, but I'll add an extra step
for this week. Add 1 new fiber rich food every
(09:44):
single day, right? Make sure you incorporate that
to whatever you're eating right now, but also pair it with an
extra glass of water. And if you're IBS sensitive,
choose soluble fiber sources andtrack how you feel because all
these small changes, they do addup.
(10:05):
And if you want support with putting this into practice and
adding Whole Foods and natural ways of adding fiber to your
diet, please I would love for you to join me on my Full Plate
Living program. It's an 8 week group coaching
program where we focus on addingmore fiber rich foods to your
(10:27):
plate in simple, sustainable ways.
The program is only $197.00 for eight weeks and we meet live
every Friday at noon Eastern Standard Time.
Electronic materials are included and if you would like a
physical workbook, you can also get that for purchase on Amazon.
(10:49):
And don't forget the orientationsession.
It is scheduled as a YouTube premiere on September 20th at
noon Eastern Standard Time. And I am going to be there on
the chat answering all of your questions.
It will be pinned at the top of my YouTube channel and you can
(11:10):
watch it and get a full overviewof the program and the science
behind it To join us. I will have the link in bio, but
you can close to subscribe page dot IO forward slash fiber.
And now that we are closing friends, this is it for today.
(11:30):
We are going to have another episode to talk more about
fiber. But remember, your gut plays a
huge role in your overall healthand fiber is the fuel that keeps
it running smoothly. So whether you're dealing with
Constipation, sensitive digestion, maybe just want to
(11:52):
manage cravings, balance your blood sugar, the right kind of
fiber can make a big difference.So if this episode was helpful,
share with a friend live a quickreview.
It really helps more people findthe podcast.
And be sure to join me next weekwhen we will wrap up this fiber
(12:15):
series by talking about fiber versus processed foods and why
food companies keep stripping fiber out of what we eat.
You don't want to miss it. Thank you so much for tuning in,
and I will see you on the next time.
Bye.
Hey there, welcome back to the Path to Better A1C podcast.
This is episode 40 and I am Jenny Pena, your host, your
blood sugar strategist and boardcertified health and Wellness
coach. Each week I share simple science
back strategies to help you lower your A1C, prevent
(00:36):
diabetes, feel confident making food and lifestyle choices and
regain that energy. Because nobody wants to be
dealing with brain fog and lack of focus.
We want to have the energy and the stamina and the health to
live the best lives that we wantto.
So today we are going to talk about a topic that is very
(00:58):
interesting and a lot of people are talking about it and has to
do with the connection with fiber, gut health, digestion,
what's in it for you and pre diabetes, right?
So this entire month I have beentalking about fiber and it's
just to bring that awareness because of the full Plate Living
(01:19):
program. And I will talk a little bit
about it towards the end, but last week we talked about how
fiber can calm inflammation, right?
And why that matters for breed diabetes.
Now today we are moving deeper into what is the role with the
gut and we'll cover how fiber supports digestion, what types
(01:41):
of fiber help with Constipation and what to do if you're having
a sensitive gut or IBS, right? And I know that also some of my
clients when they are on medication, they're good, can be
a little bit uneasy, unsteady. So we'll talk a little bit about
that. Now, how all of this ties back
(02:04):
into cravings and blood sugar because it does.
So yes, we're going there. Let's get started now.
Again, before I continue to divein, I want to remind you that
registration is open for my 8 week Full Plate Living program.
I will share all the details at the end of the episode, but if
you're looking for simple ways to add fiber rich foods into
(02:27):
your diet without feeling deprived, without counting
calories, and with amazing support, this program is for
you. Now let's start with your gut.
It's home to trillions of microbes and what you eat
determines how they behave. So when you feed them fiber,
(02:48):
especially soluble fiber from foods like oats, chia seeds and
beans, those microbes produce short chain fatty acids like
butyrate. Now these little compounds do
big things. They strengthen your gut lining,
they calm information and even help with insulin persistence,
(03:11):
right? Like they help your body become
insulin sensitive and it works better.
So think of fiber as that VIP catering service for your gut
party because it will feed the crowd well and they will reward
you with more energy, steadier moods, and fewer sugar crashes.
(03:33):
So I thought that was a fun analogy, but let's talk about
Constipation in IBS because while this is not directly
related to diabetes or pre diabetes, some people do have
got this regulation. They have some imbalances.
So let's talk about that and it's not very glamorous, but
(03:53):
let's talk about Constipation. If you're constipated, insoluble
fiber is your friend. Think of it as the broom that
sweeps things through, right? Foods like whole grains, bran,
veggie skins. They help bulk things up and
(04:14):
keep things moving. So pair them with water and some
daily movement and you're prettymuch you have your basics
covered. And I will bring this up because
maybe you don't have IBS. However, when you're getting
these medications, if you're on GLP ones, if you're on
(04:34):
Metformin, it could either go both ways.
It could either give you diarrhea or sometimes it could
give you Constipation. So these are ways of you
managing that. Now if you have a sensitive gut
or if you have IBS, too much roughage can actually make you
miserable. And that's where the soluble
(04:55):
fiber comes in. And I like to call that the
gentle sponge, right? Like we call the insoluble
fiber, like your broom. And the soluble fiber is like
that gentle sponge. So foods like oats, chia, flax,
psyllium, beans, lentils, peeledcooked veggies are easier to
(05:15):
tolerate right now. The key is to go slow.
If you add 2-3, even 5 grams of fiber at a time, drink plenty of
water and notice how your body responds right.
Like don't go from zero to 40 grams of fiber a day and not
(05:36):
think about all these other things.
I always say start with like 5, add a piece of fruit, add a side
vegetable with some fiber and start there.
The key is to go slow because ifyou're sensitive, let's say to
Fodmaps or you start with a lower foot map, fiber sources,
(05:58):
think of Kiwi, carrots, potatoes, rice, quinoa, like
just be mindful of that. Think about all these things.
And if you're no, don't know what foot map is, is a specific
protocol for individuals that have IBS to have certain foods
and try them. And it's sort of an denomination
(06:20):
process just to identify which fiber sources work best for your
gut. And I will say as a caveat that
cooked veggies are usually friendlier than raw if you're
having a sensitive gut. Now let's talk about fiber
cravings and Bleacher. Here's the other cool thing
(06:44):
about fiber. That fiber doesn't just help
your gut, but it helps your blood sugar.
It helps your cravings. It helps you feel fuller for
longer. So soluble fiber, they slow down
how fast sugar enters your bloodstream, which means fewer
spikes, fewer crashes. And obviously, stable blood
(07:06):
sugar means you don't hit that 3:00 PM slump.
You don't have that wall. You're not running for your
fourth cup of coffee or you're digging for candy or chips.
That's the beauty of it. Now, some fibers even help
trigger saturated hormones like DLP ones and CCK, the same ones
(07:28):
targeted by some of these diabetes medications that you're
hearing a lot. So those are the things that
tell your brain I'm full. It means that when you're
satisfied with fewer calories, what is going to happen is that
you're going to eat less. It's going to be easier for you
(07:48):
to manage weight. Now, let me give you a few easy
wins that you can try this week.As always, I always try to wrap
up the episode with something that you can think about.
Breakfast, overnight oats with chia seeds and berries.
That alone is between 11:50 grams of fiber right off the
(08:12):
gate. Lunch, think about lentil soup,
chickpea soup, chili, right? Like beans are so easy for you
to add those 7-8 grams of fiber and you can even add them to
your break to your lunch. So think about how to add that.
(08:34):
Now for snacks, 2 quick Kiwis with a handful of walnuts.
It's super gut friendly and blood sugar balancing.
Now if you are IBS sensitive, start with oatmeal, ground flax
seeds, add cooked carrots or zucchini.
Try a small scoop of psyllium inwater.
(08:57):
Go slow and talk to your practitioner.
Right, like we're all different.And that's the thing about
sometimes elimination diets thattry to make sure that you talk
with a practitioner, evaluate everything and listen to your
body because your bodies are alldifferent and what may work with
(09:21):
one person may not work with theother one.
Now here's my challenge for you this week, right?
Like last week I talked about adding one element of fiber, so
I'm going to say the same thing now, but I'll add an extra step
for this week. Add 1 new fiber rich food every
(09:44):
single day, right? Make sure you incorporate that
to whatever you're eating right now, but also pair it with an
extra glass of water. And if you're IBS sensitive,
choose soluble fiber sources andtrack how you feel because all
these small changes, they do addup.
(10:05):
And if you want support with putting this into practice and
adding Whole Foods and natural ways of adding fiber to your
diet, please I would love for you to join me on my Full Plate
Living program. It's an 8 week group coaching
program where we focus on addingmore fiber rich foods to your
(10:27):
plate in simple, sustainable ways.
The program is only $197.00 for eight weeks and we meet live
every Friday at noon Eastern Standard Time.
Electronic materials are included and if you would like a
physical workbook, you can also get that for purchase on Amazon.
(10:49):
And don't forget the orientationsession.
It is scheduled as a YouTube premiere on September 20th at
noon Eastern Standard Time. And I am going to be there on
the chat answering all of your questions.
It will be pinned at the top of my YouTube channel and you can
(11:10):
watch it and get a full overviewof the program and the science
behind it To join us. I will have the link in bio, but
you can close to subscribe page dot IO forward slash fiber.
And now that we are closing friends, this is it for today.
(11:30):
We are going to have another episode to talk more about
fiber. But remember, your gut plays a
huge role in your overall healthand fiber is the fuel that keeps
it running smoothly. So whether you're dealing with
Constipation, sensitive digestion, maybe just want to
(11:52):
manage cravings, balance your blood sugar, the right kind of
fiber can make a big difference.So if this episode was helpful,
share with a friend live a quickreview.
It really helps more people findthe podcast.
And be sure to join me next weekwhen we will wrap up this fiber
(12:15):
series by talking about fiber versus processed foods and why
food companies keep stripping fiber out of what we eat.
You don't want to miss it. Thank you so much for tuning in,
and I will see you on the next time.
Bye.
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