Bridge The Fiber Gap
GO FROM GOOD TO GREAT HEALTH
If you’re looking for lasting, positive change in your gut health and to improve your microbiome, science shows us that it needs to be an ongoing process.
I finally got consistent with my gut health after having Dr. Will Bulsiewicz on The Art of Living Podcast, and taking his 6-week course. He’s a master at breaking down complicated subjects and making them very easy to understand.
Let’s take the topic of fiber for instance… generally he recommends women get around 25 grams of fiber a day, and aim for closer to 30 grams to help support optimal metabolic and gut health.
Yet, the average American woman gets only about 15 grams a day. That leaves a pretty big fiber gap! Closing it can be one of the simplest ways to support your overall health.
Fiber helps nourish the good bacteria in your gut, supports healthy digestion, and can help maintain healthy blood pressure and cholesterol levels. It’s also associated with a lower risk of heart disease, Type 2 diabetes and certain cancers.
The connection between fiber and aging well runs deeper than most people realize. Give your body more fiber andthings just start running more smoothly.
One simple way to get more fiber is to add one new fiber-rich food each week. It’s a simple substitution to help close the fiber gap without even thinking about it.
Let’s put more fiber on your plate!
Fiber Creates Major Players Called Short-Chain Fatty Acids
When your gut bacteria break down fiber, they create compounds called short-chain fatty acids. These molecules improve insulin sensitivity and help regulate weight by working with receptors in your liver, muscles, and fat tissue.
Think of fiber as the ultimate peacekeeper for your gut bacteria, feeding the good guys while keeping troublemakers in check. Diets heavy on processed foods create bacterial chaos, while fiber promotes anti-inflammatory bacteria that help regulate blood sugar.
Fiber strengthens your gut’s protective barrier that keeps harmful invaders out. Without enough fiber, certain bacteria get so hungry they actually start eating this protective layer, leaving you vulnerable to inflammation. When you have chronic low-grade inflammation in your gut, it accelerates aging.
Soluble fiber slows down how food moves through your system, preventing post-meal blood sugar drama. This means your body absorbs nutrients gradually and you feel satisfied longer, with no hangry episodes an hour after eating.
1. Chia Seeds: 10 g per 1 oz (about 2 Tbsp) *Add to oatmeal, yogurt or smoothies.
2. Avocado: 10 g per 1 medium *Try it smashed on whole-grain toast.
3. Artichoke: 10 g per 1 medium *Add artichoke hearts to salads, pasta or grain bowls.
4. Navy Beans: 9.6 g per ½ cup cooked
5. Green Peas: 9 g per 1 cup cooked
6. Acorn Squash: 9 g per 1 cup baked
7. Split Peas: 8 g per ½ cup cooked *Perfect for a hearty soup.
8. Ground Flaxseed: 8 g per 2 Tbsp *Add to oatmeal, yogurt or smoothies.
9. Bulgur: 8 g per 1 cup cooked *Use it in salads or grain bowls.
10. Raspberries: 8 g per 1 cup *Toss a handful into your morning oatmeal.
11. Lentils: 7.8 g per ½ cup cooked *Add to soups, salads or grain bowls.
12. Blackberries: 7.6 g per 1 cup
13. Black Beans: 7.5 g per ½ cup cooked *Try adding some to your scrambled eggs.
14. Chickpeas: 6.2 g per ½ cup cooked *Roast them for a crunchy snack or add to salads.
15. Barley: 6 g per 1 cup cooked
16. Whole-Wheat Pasta: 6 g per 1 cup cooked *Swap it for regular pasta in your favorite dish.
17. Kidney Beans: 5.7 g per ½ cup cooked
18. Pear With Skin: 5.5 g per 1 medium *Keep the skin on for more fiber.
19. Broccoli: 5 g per 1 cup cooked *Roast it or add it to grain bowls.
20. Quinoa: 5 g per 1 cup cooked *Use it as the base for a fiber-packed grain bowl.
21. Apple With Skin: 4.4 g per 1 medium *Keep the skin on!
22. Oatmeal: 4 g per 1 cup cooked *Top with berries, nuts and seeds.
23. Brussels Sprouts: 4 g per 1 cup cooked *Roast them alongside your favorite protein.
24. Sweet Potato With Skin: 4 g per 1 medium *Leave the skin on for more fiber.
25. Edamame: 4 g per ½ cup shelled *Toss into salads, stir-fries or grain bowls.
26. Carrots: 3.6 g per 1 cup chopped *Dip them in hummus for an easy snack.
27. Almonds: 3.5 g per 1 oz *Keep a handful around for an easy snack.
28. Brown Rice: 3.5 g per 1 cup cooked *Mix it with lentils for an easy fiber boost.
29. Banana: 3 g per 1 medium
30. Orange: 3 g per 1 mediun
• Breakfast, lunch, dinner
• Plant-based and traditional protein at every meal.
To make it easier to add more plants in your diet, I've created One Meal at a Time, an 8-week program where every single meal gives you two options: a plant-based dish or a traditional protein dish.
You pick what works for you that day. The plan is flexible, the recipes are simple but deeply satisfying, and leftovers are built right in so you're never starting from scratch every night.
The idea is simple: just add more plants. Not all at once. Not perfectly. Just one meal at a time. Some days that looks like a Vibrant Grain Bowl or Sheet Pan Tofu with Broccolini. Other days it's Herb-Glazed Chicken with Roasted Vegetables or Cauliflower Rice & Black Beans with Avocado & Salsa. Plants, protein, and everything in between.
• 8 weeks of done-for-you meal plans...Every breakfast, lunch, and dinner mapped out for you, day by day, with a plant-based and traditional protein option for every meal.
• 150+ recipes that make healthy eating irresistible... Fragrant Lemony Chicken over Tomato Ragu, Lentil Sloppy Joes, Miso-Ginger Glazed Salmon, Chickpea Tikka Masala, Ricotta Lemon Pancakes.... plant-based and traditional protein, equally delicious, equally satisfying.
