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If you’re trying to eat healthier, balance your hormones, or just stay full longer without constantly reaching for snacks, high fiber foods are your best friend. But what exactly is fiber, and why is it so important? Let’s break it down.
What is Fiber?
Fiber is a type of carbohydrate that your body can’t digest, and that’s actually a good thing! It slows down digestion, keeps you full, and plays a big role in balancing blood sugar and hormones. Plus, a high fiber diet is linked to lower body fat—yes, please!
How Much Fiber Do You Need?
Women should aim for 25g-35g of fiber per day. Most people don’t get anywhere near that, but the good news is it’s easy to increase your intake with the right foods.
Why High Fiber is a Must-Have in Your Diet
1. It Keeps You Full Without Extra Calories
High fiber foods take up more space in your stomach without adding tons of calories. This means you feel full faster and longer, which naturally helps with portion control.
Takeaway: More fiber = bigger portions with fewer calories = less mindless snacking.
2. It’s Packed with Essential Nutrients
High Fiber foods aren’t just good for digestion; they’re also loaded with vitamins and minerals like magnesium, potassium, iron, and vitamins C and E—all of which support hormone health.
Takeaway: Eating more fiber fuels your body and supports hormone balance.
3. It Naturally Reduces Your Calorie Intake
Because fiber requires more chewing and expands in your stomach, it naturally slows down how much you eat. More chewing = more time for your brain to register that you’re full.
Takeaway: Fiber helps prevent overeating by making you feel satisfied sooner.
4. It Helps You Stay Full for Hours
High fiber foods keep hunger in check, making it easier to avoid energy crashes and unnecessary snacking throughout the day.
Takeaway: Fiber keeps you fuller for longer, reducing cravings and mindless munching.
5. It Stabilizes Blood Sugar & Supports Hormone Health
When you eat fiber, sugar enters your bloodstream more slowly, preventing energy spikes and crashes. Plus, stable blood sugar means more balanced hormones overall.
Takeaway: Balanced blood sugar = balanced hormones = fewer cravings and mood swings.
6. It Helps Your Body Get Rid of Excess Estrogen
Your liver breaks down estrogen, and fiber helps flush it out through digestion. If you’re not getting enough fiber (or you’re constipated), excess estrogen can re-enter your bloodstream, leading to bloating, mood swings, and stubborn weight gain.
Takeaway: Fiber supports hormone detox, making it easier to lose weight and feel your best.
How to Get More Fiber in Your Diet
Eating clean like we spoke about here, will naturally increase your fiber intake, but if you’re not eating enough fiber, the easiest fix is to add more fruits, veggies, beans, and seeds to your meals. Here’s a cheat sheet of high fiber foods to include:
Veggies & Greens
| Food | Serving | Fiber (g) |
|---|---|---|
| Spinach | 100g | 2.2g |
| Brussels Sprouts | 1 cup | 3.3g |
| Sweet Potato | 1 cup | 4g |
| Broccoli | 1 cup | 2.4g |
| Zucchini | 1 cup | 1.2g |
Fruits
| Food | Serving | Fiber (g) |
|---|---|---|
| Raspberries | 1 cup | 8g |
| Apple | 1 medium | 4.4g |
| Avocado | 1 whole | 13g |
| Passion Fruit | 1 cup | 25g |
Beans, Legumes & Seeds
| Food | Serving | Fiber (g) |
|---|---|---|
| Navy Beans | 1 cup | 19g |
| Lentils | 1 cup (cooked) | 16g |
| Chickpeas | 1 cup | 12g |
| Chia Seeds | 1 oz | 10g |
| Flaxseeds | 1 tbsp | 2.8g |
Should You Supplement with Fiber?
If you’re struggling to get enough high fiber foods in your daily diet, a fiber supplement can help bridge the gap. While whole foods should always be the priority, supplements like psyllium husk, acacia fiber, or ground flaxseed can be great additions to your routine.
Looking for a good fiber supplement? Check out this highly-rated option.
The Bottom Line
Getting enough fiber isn’t just about digestion—it’s a powerhouse nutrient that keeps you full, stabilizes blood sugar, and supports hormone balance. If you’re struggling with cravings, bloating, or stubborn weight gain, fiber could be the missing piece of the puzzle.
So, challenge yourself: Can you hit 25g of fiber today? Start small, swap in high fiber foods, and see how much better you feel!
FAQ:
Can I get too much fiber?
Yes! While a high-fiber diet is great, overloading too fast can cause bloating or discomfort. Increase gradually and drink plenty of water to help digestion.
Does fiber help with sugar cravings?
Absolutely! Fiber slows down sugar absorption, preventing energy crashes that lead to cravings. A fiber-rich meal keeps you full and reduces the urge to snack.
Is fiber only important for digestion?
Nope! Fiber plays a huge role in hormone balance, blood sugar control, and weight management—making it essential for overall health, not just gut health!