Finding Fibers That Nourish: Simple Ways to Support Digestion & Energy
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Fiber supports digestion, energy, and satiety - both soluble and insoluble types offer unique benefits.
Start low, go slow - and sip plenty of water as you increase your intake.
Download my free 7-Day Food & Observation Journal to track how fiber affects your digestion and energy.
If you’re feeling bloated, low-energy, or stuck in a cycle of digestive ups and downs, the right fiber can make a real difference.
📌 Keep reading - or save this post for when you’re ready to feel lighter, more energized, and more connected to your gut.
Fiber doesn’t get a lot of attention. It doesn’t trend like fat (should I, shouldn’t I eat it?). It doesn’t pump you up like protein. But it is - and should be - a steady, supportive presence showing up on your plate. It’s a behind-the-scenes master quietly helping you digest, cleanse, balance, and support your body in ways you may not even realize.
As a holistic nutritionist and gut health expert, I’ve spent over a decade helping my clients understand the importance of this seemingly trivial foundational superstar. Because sometimes, it’s not just about more fiber. It’s about finding the delicate balance of how much and which sources are best for you.
Let’s take a closer look at the different types of fiber, the gifts they offer, and how tuning in to your intake can help you strategically reduce digestive symptoms and feel lighter - all while supporting your body in the process.
What Is Fiber?
Fiber is a type of carbohydrate found in plant-based foods. But unlike other carbohydrates that your body breaks down for energy, fiber moves through your digestive system mostly intact. That’s part of its magic - it needs to stay intact to support healthy bowel movements and a balanced microbiota.
There are two main types of fiber:
Soluble Fiber
Soluble fiber dissolves in water and forms a gel-like substance in your digestive tract. This gel helps regulate blood sugar, support nutrient absorption, form stool for optimal elimination, and even lower cholesterol. Soluble fiber also feeds the beneficial bacteria in your gut, supporting a healthy and diverse microbiota population.
You’ll find soluble fiber in:
Oats
Apples
Flaxseed
Chia seeds
Carrots
Beans and lentils
Insoluble Fiber
Insoluble fiber doesn’t dissolve in water, but it does add bulk to your stool and keeps things moving along, reducing the risk of constipation. By supporting regularity, insoluble fiber plays an important role in how you feel day to day.
You’ll find insoluble fiber in:
Whole grains
Nuts and seeds
Cabbage
Green beans
Cauliflower
Skins of fruits and veggies
Together, these fibers create a dynamic, supportive system - balancing blood sugar, supporting your microbiota, improving digestion, promoting heart health, and more.
Fiber-packed superfoods like almonds, chia seeds, mung beans, quinoa, and sunflower seeds are all excellent sources of plant-based fiber that nourish your gut and boost energy naturally.
Why Fiber Deserves a Spot on Your Plate: 10 Ways It Supports Digestion, Energy & More
Fiber isn't just about “being regular.” It’s a foundational nutrient that helps your whole system run more smoothly. Whether you’re trying to reduce bloating, manage cravings, or simply feel more energized, fiber plays a key behind-the-scenes role. Here are 10 reasons why fiber deserves a spot on your plate:
1. Keeps things moving. Insoluble fiber bulks up stool and helps food move through your digestive system with ease, preventing constipation and promoting regularity.
2. Feeds beneficial gut bacteria. Soluble fiber serves as a prebiotic, fueling the healthy bacteria that support digestion, immune health, mood, and more.
3. Helps stabilize blood sugar. Fiber slows the rate at which glucose enters your bloodstream, helping you maintain steadier energy.
4. Reduces bloating. Surprisingly, fiber can help reduce bloating - when you work with your body, not against it. Choosing the right type and amount for your body is key.
5. Supports satiety and portion control. Fiber helps you feel full and satisfied, making it easier to stop grazing or overeating between meals.
6. Controls cravings. By stabilizing energy and blood sugar, fiber helps reduce those mid-day and late-night sugar cravings.
7. Supports heart health. Soluble fiber binds to cholesterol and helps eliminate it from your body, supporting cardiovascular health over time.
8. Promotes hormonal balance. Fiber plays a role in eliminating excess hormones like estrogen, helping support hormonal health, especially during the transition into menopause.
9. Boosts detox pathways. Fiber assists your body in eliminating waste and toxins efficiently, supporting your natural detox processes.
10. Increases overall energy. When your digestion is working efficiently, your body can absorb nutrients more effectively - leading to more consistent, sustainable energy throughout the day.
These colorful, plant-based foods support gut health, balance blood sugar, reduce bloating, and help you feel fuller longer - just a few of the many reasons fiber deserves a spot on your plate.
How to Choose Fibers That Feel Good in Your Body
One important thing to remember: fiber isn’t one-size-fits-all. Some people thrive on raw veggies and plenty of beans and legumes. Others feel better with lower FODMAP options like carrots, zucchini, and berries - or with easier-to-digest forms like cooked apples instead of raw, or roasted cabbage instead of coleslaw.
Digestion is personal, and your relationship with fiber can evolve over time. The key is tuning into what feels good in your body right now, so you can eventually support your digestion with more variety and less bloating.
Here’s how you can experiment:
Tune in to your reactions. Keep a journal of what you eat and how you feel 30 minutes and up to 24-48 hours later. (Need a place to start? Download my free 7-Day Food & Observation Journal.)
Work with your body, not against it. If raw veggies make you feel bloated, try them cooked or blended. A cooked carrot may feel better than a raw one. A smoothie might sit better than a salad.
Start low and go slow. If you’re adding more fiber, do it gradually. Increase your intake over a few days, and make sure you’re drinking enough water to support digestion.
Make it part of what you already enjoy. You don’t need to overhaul your diet. Add ground flax to oats. Throw chia seeds into a smoothie. Swap white rice for quinoa. Sprinkle hemp seeds on yogurt.
Try some new-to-you low FODMAP foods. If grains leave you feeling bloated or uncomfortable, experiment with naturally low FODMAP pseudograins like quinoa, wild rice, amaranth, millet, or teff.
Fiber intake isn’t a one-size-fits-all approach. Discover what feels good in your body by experimenting with different types and forms of fiber. Your curiosity will help you find what supports your gut and body best.
Looking for more ways to support your digestion naturally? Grab my free guide: 5 Steps to Reduce Bloating and feel more comfortable in your body today.
How to Add More Fiber (Without Stressing About Numbers)
Fiber needs vary, but most people benefit from at least 30 grams per day. Instead of tracking grams, aim for meals and snacks that naturally include:
Fruits and vegetables (fresh, cooked, frozen, or blended)
Whole grains and pseudograins like oats, rice, quinoa, millet, amaranth, and teff
Legumes like lentils, chickpeas, and black beans (these are high FODMAP, so don’t forget to tune in to your reactions)
Nuts and seeds like chia, flax, sunflower, almonds, and more
Rather than thinking “I should eat more fiber,” try shifting your mindset to “How can I add a little nourishment here?”
Maybe that looks like a sprinkle of chia seeds on your morning oats, tossing some roasted veggies onto your dinner plate, or keeping nut butter on hand for quick snacks.
The more you listen to your body, the easier it becomes to find the right fibers for you…without overwhelm.
FAQs
Q: What are signs I might not be getting enough fiber?
If you're frequently constipated, feeling sluggish, or noticing more cravings, fiber might be missing from your meals. Signs like blood sugar crashes or high cholesterol can also hint at low fiber intake.
Q: Should I track grams of fiber?
You can - but you don’t have to. You may find it helpful to track for a week or two just to get a sense of how much you’re getting (remember to aim for at least 30 grams per day). But constantly counting grams can create unnecessary stress, especially if you’re already learning to tune in to your body. Instead, focus on building meals around whole plant-based foods and checking in with how you feel. That’s often more sustainable (and insightful) than hitting a specific number.
Q: What if fiber makes me feel worse?
If fiber-rich foods leave you bloated, gassy, or uncomfortable, try a few simple adjustments:
Start slow. Gradually increase your fiber intake to give your digestive system time to adjust.
Check for high FODMAPs. Even healthy foods like beans or cauliflower can trigger symptoms for some people.
Final Thoughts: Honor Your Gut’s Wisdom
Fiber is more than a nutrient. It’s a quiet, consistent way to support your digestion, energy, and how you feel day to day. It helps your body do what it’s meant to do: move things through, absorb what you need, and let go of what you don’t.
When you include more fiber-rich foods - like fruits, vegetables, whole grains, nuts, and seeds - you give your body the tools to function more efficiently. Over time, this leads to improved digestion, more energy, and better overall health.
You don’t need to overhaul everything at once. Just start with a small change and see how it feels. A little more color, a little more crunch. It all adds up.
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