the secret to better digestion, energy and mood

Fiber is one of the simplest ways to support overall health, yet most people do not get nearly enough. Found in plant foods, fiber cannot be broken down in our digestive tract, which helps keep bowel movements regular and nourishes the good microbes in our gut. Those microbes support metabolism, mood, and blood sugar balance, and fiber itself promotes feelings of fullness, helping to control appetite and maintain a healthy weight.

There are two main types of fiber. Soluble fiber dissolves in water, forming a gel-like substance that slows digestion, regulates glucose absorption, and feeds beneficial gut bacteria. Foods rich in soluble fiber include oats, beans, lentils, and some fruits. Insoluble fiber does not dissolve in water and acts as a bulk agent to support bowel regularity. It is found in vegetables, whole grains, and nuts. Both types are essential for overall health.

Most adults do not reach the recommended daily intake, which can lead to weight gain, blood sugar spikes, and overeating. For adults over 31, aiming for at least 31 grams per day is ideal. The typical North American diet, high in refined flours and low in whole foods, contributes to insulin resistance and undermines appetite control and weight management. Whole foods are minimally processed, fiber-rich foods that provide vitamins, minerals, and nutrients alongside their natural fiber.

Using fiber strategically can make a powerful difference. Consuming fiber-rich foods or supplements at the start of a meal increases both satiation, the feeling of fullness during a meal, and satiety, the feeling of fullness after a meal. Vegetables at the beginning of a meal, for example, can help reduce overeating and steady blood sugar. Viscous fibers such as psyllium, pectin, and guar gum feed short-chain fatty acids, which support gut health, fat metabolism, and overall energy.

By intentionally including a variety of fiber-rich foods, you can support digestion, balance blood sugar, aid weight management, and strengthen gut health. Small, mindful changes in the timing, type, and variety of fiber you eat can create ripple effects that improve energy, focus, and overall well-being.