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- OUR FOURTH DROP: Fiber up 🥬
OUR FOURTH DROP: Fiber up 🥬
Your ultimate guide to nature's best kept secret
Elevate your nutrition with science-backed tips crafted by expert dietitians, all in a nutshell.
ASK US ANYTHING: WHAT’S THE DEAL WITH FIBER?
Amidst all the trendy diets and wellness advice, one thing is clear: fiber ROCKS. It's a powerhouse nutrient that supports gut, brain, and heart health.
✔ Want to stay full for longer? That’s fiber.
✔ In need of a little assistance in the bathroom? Yep, fiber again.
✔ Looking to balance blood sugar and reduce chronic disease risk? You guessed it.
So just how much do you need?
Women should aim for at least 25 grams of fiber per day and men around 38 grams. Spread across three meals, that's about 9-13 grams per meal—plus a little wiggle room if you're a snacker. Here’s how to up your daily dose 👇🏻.
Focus on whole foods: Fiber comes from plants, so real food is key. While relying on fiber bars and powders is easy, synthetic fibers don’t offer the same benefits as whole foods. Aim to fill most meals with fresh food, and save the packaged stuff for when you're in a pinch.
Eat fruits and veggies 1-3x daily: Fresh produce is a great source of fiber, but not all foods are created equal. For instance, 1 cup of raspberries delivers 8 grams of fiber, while cantaloupe offers 1.5 grams. The key is variety—load up on different fruits and veggies at each meal. We love berries, kiwis, artichokes, avocado, Brussels sprouts, and broccoli.
💡Pro tip: Keep fresh or frozen leafy greens like kale or spinach on hand to toss into eggs, soups, smoothies, or takeout leftovers for an easy fiber boost.
Add nuts and seeds: Nuts and seeds are fiber-packed and versatile. Sprinkle chia seeds, almonds, pumpkin seeds, or flaxseed on your meals and snacks. All-natural nut butters elevate both fiber and flavor too.
Choose fiber-rich legumes and whole grains: Lentils, chickpeas, navy beans, and whole grains like sprouted bread and oats are great sources of fiber. When shopping for bread, make sure the ingredients list includes “whole” grains for optimal nutrition.
🛒 Shop Smart: Check labels for fiber content under "Total Carbohydrate." Foods with 5 grams or more per serving are considered an excellent source.
🌺 If you do need a packaged, convenient fiber boost, check out Aloha. Their bars have 8-10 grams of fiber thanks to a variety of seeds and nuts. Lucky for you, here’s 20% off. Use code INANUTSHELL.
Quick read: Aim for at least 25-38 grams of fiber daily through whole foods like fruits, veggies, nuts, seeds, legumes, and whole grains, while avoiding processed options. Aim to include berries, beans, and greens regularly, and always check food labels for fiber content.
Final tip: Before turning to supplements, remember that fiber occurs naturally in whole foods. Experts agree that fiber found in gummies or drinks may not offer the same benefits, such as increased satiety, as those found in naturally fibrous foods.
PRODUCT SPOTLIGHT
If you want to spice up your sandwich game, these whole grain & flax lavash flatbreads from Atoria’s Family Bakery are the perfect place to start with simple ingredients and 5 grams of fiber per sheet. Have school lunches to pack or just looking for a snack? They also come in mini sizes too 👍🏻.
Brami is a great choice for a fiber-packed snack. These pickled, Italian-inspired lupini beans are delicious, come in several flavors, and offer 9 grams of fiber per 100-calorie serving (that’s nearly three times as much as chickpeas). Grab a handful on the go, throw some in a salad, or blend them into a dip or sauce.
INSIDER TIP: ANNA BROWN, RDN
Gut guru, functional nutritionist, and founder of Anna Brown Health
When it comes to fiber for gut health, variety is just as important as quantity. I ask clients to count plant points and aim for at least 30 different plants each week. The easiest way to get this variety is with spring greens mix (which has 13 different lettuce varieties) instead of just romaine; adding chia, flax, and hemp seeds to smoothies and oatmeal; and using the Bob’s Red Mill 13 Bean Soup Mix for chilis and soups instead of just one kind of bean.”
Want more tips like these? Anna’s Gut REPAIR Roadmap program kicks off next week! DM her for more details.
THE SNACK SECTION
Snackable tips, tricks, and fun facts for a healthier lifestyle.
We’re all about practicality when it comes to dishing out nutrition advice. While it’s great to talk about eating more fiber, we’re here to show you how it’s done. P.S. This sample day of meals totals approximately 40 grams of fiber! (*Amount may differ depending on individual serving needs).
☕️ Breakfast: Greek yogurt with chia seeds (1 tbsp., 3 g), raspberries (3/4 cup, 6 g), and peanut butter (1 tbsp., 1 g) = 10 grams
🥗 Lunch: Salad greens (2 cups, 2 g) with chicken, avocado (1/2, 6 g), black beans (1/4 cup, 3 g), and green goddess dressing = 11 grams
🫐 Snack: Almonds (1/4 cup, 2 g) and blackberries (1/2 cup, 4 g ) = 6 grams
🥦 Dinner: Sheet pan salmon, roasted broccoli (1 cup, 4 g), and quinoa (1/2 cup, 2 g) mixed with edamame (1/4 cup, 4 g) = 10 grams
🍫 Dessert: Dark chocolate (2 squares) = 2 grams
LET’S CONNECT
As we set out on this journey to create a community that loves nutrition as much as we do, your feedback is essential. Have a brand, topic, service, or business you want featured? Have thoughts on collaborating? Or just want to say hey 👋🏻? We want to hear all about it.
