Text: Fiber: Why it matters with image of oatmeal and raisins

Why Should I Eat More Fiber?

dieting evidence based fat loss fat loss supplements food gut health macros metabolism tracking macros Sep 23, 2022

Did you know that an adult woman's daily recommended amount of fiber is a minimum of 25g? If you are feeling bloated, constipated, or even just feeling hungry all the time, you may need to evaluate your fiber intake.⁣

Harvard Health Publishing indicates that most Americans only get about half of the recommended amount of fiber each day, and the popularity of restrictive fad diets has made low fiber an increasingly common issue.

Consuming an adequate amount of fiber is essential not just for those interested in losing fat but for anyone who wants to maintain good health. 


Why Does Fiber Matter?

When you eat enough fiber on a daily basis, your digestive system can work in tip-top shape, allowing you to have more regular bowel movements.

Adequate fiber increases the size and weight of your stool while also softening it, making bowel movements a lot easier. If you tend to have the opposite problem and suffer from constipation, increasing your fiber intake can help bulk up your stool and get you regular.⁣

Not only can fiber help move your stool, it also helps lower blood cholesterol and keeps glucose levels a bit more stable, leading to fewer glucose spikes and drops. Less glucose fluctuation means less hunger.⁣

Foods high in fiber are digested slowly and tend to be more filling, which means they’ll keep you full longer. ⁣This is especially helpful for those who are trying to lose fat. 

But fiber is important for more than satiety and bowel movements. Getting adequate fiber can have a significant positive effect on your overall health. 

A 2019 study from Reynolds et al. found that getting enough fiber also decreases the risk of death from any cause. Eating enough fiber also helps to prevent other health issues, such as heart disease, stroke, and diabetes. 

So if you aren’t already eating enough fiber, this is your sign to add more to your diet. 


The Best High Fiber Foods


Our clients often ask us what some good high-fiber foods are. ⁣The nice thing is that there are so many foods that are high in fiber that you can get an adequate amount regardless of your dietary preferences. 

Some of our favorite high-fiber foods are:⁣

  • Beans
  • Berries
  • Oats
  • Apples
  • Whole wheat
  • Veggies
  • Brown Rice
  • Nuts

This isn’t an exhaustive list of all the high-fiber foods you can add to your diet, but it’s a great starting point. 


Macros and Fiber


Tracking your macros is a great way to ensure that your body is getting enough carbs, fats, and protein. And while you may already be tracking your macros, I challenge you to also keep in mind your fiber intake! 

The two aren’t mutually exclusive, and by tracking your macros as well as your fiber intake, you’re improving your chances of achieving your goals and optimizing your health. 

If you aren’t tracking macros, check out this free guide. We teach you what macros are, why you should track them, and how this flexible dieting practice can help you reach your health and fitness goals without diet restrictions!

And if you want additional support from a 1:1 coach, you can work with one of the stellar coaches at KJO Coaching. Our coaches can teach you how to optimize your training, nutrition, and mindset so you can feel confident and empowered!


Click here to learn more! 


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McManus, K. D. (2019). Should I be eating more fiber? Harvard Health Publishing. https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927 

Reynolds, A., Mann, J., Cummings, J., Winter, N., Mete, E., & Te Morenga, L. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet (London, England), 393(10170), 434–445. https://doi.org/10.1016/S0140-6736(18)31809-9 

Hi, I'm Kasey!

I coach, mentor, write, and teach with one main focus: Build strong bodies and healthy lifestyles, starting with your mindset.


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