Here’s Why Fiber is Essential for Literally Everyone
Last year, I shared a post about how fiber is often left out of the health conversation while all eyes are on protein. But here’s the truth: fiber is one of the most science-backed nutrients for balancing hormones, modulating blood sugar, producing short chain fatty acids like butyrate, and preventing chronic disease. And very few people get enough of it.
That’s why every weekly meal plan inside The Being Collective is designed with intention, averaging 30–40 grams of fiber per day. Because when it comes to long-term health and energy, fiber isn’t optional. It’s essential.
Let’s explore what fiber really is, why it matters so much, and how to get more of it—without the overwhelm.
What Is Fiber, Really?
Fiber is a type of carbohydrate found only in plant foods that’s responsible for giving the cells of plants their structure. Unlike other carbs, your body can’t digest fiber. Instead, it passes through your small intestine mostly intact and heads straight to your large intestine where your microbiome does its work, producing many beneficial substances for you in the process.
There, your gut bacteria (aka your microbiome) break it down and produce compounds that benefit everything from digestion to mood to immunity.
The Two Types of Fiber (You Need Both)
1. Soluble Fiber
This type dissolves in water and forms a gel-like substance. This kind of fiber helps to slow the rate at which food flows through your digestive system, keeping you fuller longer and promoting more balanced blood sugar. Soluble fiber also helps lower cholesterol by binding to a substance called bile that carries cholesterol through your body.
Common sources: oats, beans, avocados, chia seeds.
2. Insoluble Fiber
This doesn’t dissolve in water. It adds bulk to stool and helps move food through your digestive tract, promoting bowel regularity. Where you can think of soluble fiber as “sticky,” you can think of insoluble fiber as a rough, sweeping stool and debris through your system.
Common sources: leafy greens, broccoli, nuts, seeds, and the skins of fruits.
Most high-fiber foods contain both types. A good rule of thumb is that “softer” fiber-containing foods like beans, avocado, or oats have more soluble fiber, and “rougher” foods like cruciferous veggies, nuts, and the skin of fruit have more insoluble fiber.
5 Key Benefits of Fiber
1. It Keeps You Full
Soluble fiber slows down the rate that food leaves your stomach and enters your small intestine. Why is this so important? When food sits in your stomach for longer, it helps keep you full. A systematic review found that increasing fiber intake by 14g per day led to a 10% drop in calorie intake and ~1 pound of weight loss per month without intentional restriction.
The average American only gets 14-15g fiber per day, so an increase of 14g would be roughly 28g of fiber. Eating more fiber helps you feel full and satiated so you have more peace with food. Given that the meal plans in The Being Collective include at least 30g of fiber per day, people in our community in The Being Collective often say they feel surprisingly full (and never deprived).
2. It Balances Your Blood Sugar
Since soluble fiber slows down how quickly food moves from your stomach into your small intestine, it also slows down the rate of digestion and absorption of carbohydrates. This leads to more steady blood sugar, which helps prevent energy crashes, cravings and mood swings.
This is not just about eating low carb. It’s about getting enough fiber to produce the fermentation products, short chain fatty acids, that regulate insulin sensitivity, appetite, inflammation, and a healthy gut lining.
Studies show that 30-35g per day can improve HgA1c, fasting glucose, and insulin in those with type 2 diabetes. More fiber = steadier energy and fewer cravings.
3. It Feeds Your Gut Microbiome
Fiber is food for your gut. Your microbiome breaks down fiber and in the process produces beneficial metabolites, including:
Short-chain fatty acids (SCFAs): fuel for gut cells, reducing inflammation, improving insulin sensitivity
Bile acids: help with fat digestion and cholesterol metabolism
Neurotransmitters: like serotonin (90% of it is made in your gut)
Vitamins, minerals, and antioxidant-like compounds: you don’t just get these through your food. Your microbiome produces many different vitamins including vitamin K, biotin, and more!
In short, you’re not just feeding yourself, you’re feeding your internal ecosystem, which then feeds you right back!
4. It Supports Heart Health & Hormone Health
Soluble fiber helps lower cholesterol by binding to bile which carries cholesterol through your body. It also supports healthy blood pressure and reduces inflammation. A meta-analysis found that higher fiber intake reduced the risk of dying from heart disease by 26%.
Many of our community members report dramatically improved labs. Kristin lowered her cholesterol by over 50 points just by following our meal plans.
In addition to binding to cholesterol, it also binds to hormones, supporting the excretion of excess harmful estrogen.
5. It Aids in Natural Detoxification
Your liver is your body’s detox powerhouse, but fiber is a critical player in helping to excrete heavy metals, plastics and other endocrine disruptors.
+Soluble fiber binds to toxins, hormones, and waste products so that you can eliminate them.
+Insoluble fiber acts like a broom, sweeping waste through the digestive tract.
Fiber also supports bile production and gut barrier integrity, preventing harmful substances from leaking into your bloodstream. Because there is no way to fully avoid toxins, it’s important to ensure strong detox, which is frankly not possible without fiber.
Best Food Sources of Fiber
Fiber is found in all plant foods—but some pack a bigger punch than others. I always advocate for starting with a food first approach before jumping to any fiber supplements! You can even start by tracking your daily fiber intake.
| Category | Food | Serving Size | Fiber (grams) |
| Fruits | Raspberries | 1 cup | 8g |
| Pear (with skin) | 1 medium | 5.5g | |
| Avocado | ½ avocado | 5g | |
| Apple (with skin) | 1 medium | 4.5g | |
| Vegetables | Broccoli (cooked) | 1 cup | 5g |
| Brussels sprouts (cooked) | 1 cup | 4g | |
| Sweet potato (with skin) | 1 medium | 4g | |
| Legumes | Lentils (cooked) | ½ cup | 8g |
| Black beans (cooked) | ½ cup | 7.5g | |
| Chickpeas (cooked) | ½ cup | 7g | |
| Seeds | Chia seeds | 1 tablespoon | 5g |
| Flaxseed (ground) | 1 tablespoon | 3g | |
| Nuts | Almonds | ¼ cup (about 23 nuts) | 4g |
| Grains | Oats (rolled, dry) | ½ cup | 4g |
Here’s what to prioritize:
1. Legumes (Fiber Powerhouses)
Just ½ cup of beans or lentils provides around 7g of fiber!
My Dietitians and I love using them in a delicious falafel inspired snack, Mexican stuffed peppers, or even adding chickpeas into a smoothie (trust me, it’s good!).
2. Starchy Vegetables > Whole Grains
The 90s Food Pyramid instilled a belief that grains are necessary for fiber. But whole grains are not the most efficient way to get fiber. Grains like brown rice or oats have about 2g of fiber per serving. Starchy vegetables like sweet potatoes, acorn squash or peas have closer to 4g per serving with more nutrients.
If you rely solely on grains for fiber, you may fall short of the daily recommendation (25–38g depending on your age and sex).
3. Fruit
Berries, pears, apples, and avocado are some of the highest-fiber fruits. One cup of raspberries = 8g of fiber!
4. Non-Starchy Veggies
Cruciferous vegetables (like broccoli and cauliflower), leafy greens, and peppers are low in carbohydrates but rich in fiber. This makes them ideal for blood sugar balance and gut health.
5. Nuts & Seeds
Nuts offer 3–4g per serving, while chia and flaxseeds offer up to 9g per just one tablespoon. This is such an easy way to boost your fiber intake by adding them to smoothies, chia puddings or as a snack.
Final Thoughts: Feeding Yourself and Your Microbiome
Fiber may not be the most glamorous nutrient, but it’s absolutely essential to feeling your best. From supporting digestion and detox to feeding your gut bacteria and regulating energy, fiber is a cornerstone of vibrant health.
If you’re ready to feel better from the inside out, focus on getting enough fiber from your food everyday.
And if you want to understand what a healthy fiber-rich meal plan looks like to help improve blood sugar, hormone health and body composition, join us for the next round of The Being Collective. We would love to give you the support that you need in transforming your health.