Protein Gets All the Hype, But Fiber is Just as Important!

These days, protein is everywhere—from bars to shakes to high-protein meals. And yes, protein is essential for muscle mass, weight loss, and overall health. But what about fiber?

💡 Think of fiber as your gut’s best friend—just like protein is your muscles’ best friend!

• Protein helps you build muscle 💪

• Fiber helps you digest that protein properly! 🥦

A balanced diet means getting enough of both. So while you’re adding Greek yogurt or lean ground turkey to your meals, don’t forget fiber-rich foods like navy beans, whole wheat pasta, or fresh fruits to keep digestion running smoothly!

The average fiber intake? Just half of the recommended amount!

Is 15g of fiber per day good enough for your body? That is how an average woman in their 30's, 40's, and 50's takes their fiber according to NCBI (National Center of Biotechnology Information). 

Check these symptoms and see if any resonate with how your body feels.

What is Fiber and Why is it Important?

Fiber is a type of carbohydrate that your body can’t fully digest, but it plays a crucial role in keeping your digestive system and overall health in check. There are two main types of fiber and Both soluble fiber and insoluble fiber are important, but they serve different roles in your body:

Soluble Fiber (The Heart Helper 💖)

✅ Dissolves in water to form a gel-like substance
✅ Lowers cholesterol levels
✅ Regulates blood sugar to prevent spikes
✅ Feeds gut-friendly bacteria (great for digestion!)
Found in: Oats, black beans, apples, carrots, chia seeds

Insoluble Fiber (The Gut Mover 🚀)

✅ Adds bulk to stool for easier bowel movements
✅ Helps prevent constipation
✅ Supports a healthy digestive tract
Found in: Whole wheat, leafy greens, nuts, green beans

For women over 35, a balance of both is key! 

Soluble fiber supports heart health, while insoluble fiber keeps your digestive system running smoothly. 🌱

High Fiber Recipe Ideas

Here are some simple recipe ideas for both soluble and insoluble fiber to help you boost your intake effortlessly!

🥣 Soluble Fiber Recipes (Great for Heart Health & Blood Sugar Control)

1. Chia Seed Pudding

✅ High in chia seeds, which are rich in soluble fiber

📌 Ingredients:

• 2 tbsp chia seeds
• 1/2 cup almond milk (or any milk of choice)
• 1/2 tsp vanilla extract
• 1/2 tbsp maple syrup or honey
• Fresh berries for topping

📌 Instructions:

1. Mix chia seeds, milk, vanilla, and sweetener in a jar.
2. Let it sit for at least 2 hours (or overnight) in the fridge.
3. Stir well and top with fresh raspberries or blueberries before eating!

2. Creamy Oatmeal with Apples & Cinnamon

✅ Oats contain beta-glucan, a soluble fiber that lowers cholesterol

📌 Ingredients:

• 1/2 cup rolled oats
• 1 cup water or milk
• 1/2 apple, diced
• 1/2 tsp cinnamon
• 1 tsp honey (optional)

📌 Instructions:

1. Cook oats in water or milk over medium heat.
2. Add diced apples and cinnamon, stirring occasionally.
3. Serve warm and drizzle with honey for extra sweetness!

🍽️ Insoluble Fiber Recipes (Great for Digestion & Regularity)

3. Roasted Brussels Sprouts with Garlic

✅ Brussels sprouts are packed with insoluble fiber for gut health

📌 Ingredients:

• 2 cups Brussels sprouts, halved
• 2 tbsp olive oil
• 2 cloves garlic, minced
• Salt & pepper to taste

📌 Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, garlic, salt, and pepper.
3. Roast for 25-30 minutes until crispy.

4.High-Fiber Chickpea Salad

✅ Chickpeas are packed with both soluble and insoluble fiber

📌 Ingredients:

• 1/2 cup canned chickpeas, rinsed and drained
• 1/4 cup diced cucumber
• 1/4 cup diced tomato
• 1 tbsp olive oil
• 1 tbsp lemon juice
• A pinch of salt & pepper
• A sprinkle of chopped parsley (optional)

📌 Instructions:

1. In a bowl, combine chickpeas, cucumber, and tomato.
2. Drizzle with olive oil and lemon juice.
3. Season with salt, pepper, and chopped parsley.
4. Toss everything together and enjoy a fresh, fiber-packed salad!

How Much Fiber Do Women Actually Eat? (And Why It’s a Problem!)

Did you know that the average American woman only eats about 15 grams of fiber per day? (As I mentioned earlier!) That’s way below the recommended 25–30 grams per day for women!

Why do you think it is happening? the Fiber Gap?

• Processed foods like white bread and white flour lack fiber

• Low-carb and high-protein diets often neglect fiber intake

• Many people don’t realize they’re missing out on fiber-rich foods!

Why It Matters:

• A low-fiber diet can lead to chronic constipation, bloating, and sluggish digestion

• It may increase the risk of heart disease, colon cancer, and type 2 diabetes

• Fiber supports gut health, weight management, and cardiovascular disease prevention

Something I can help you with? This Printable Food Chart on Your Fridge Can Help!

Keeping this high-fiber foods chart on your fridge is a simple but powerful reminder to make healthier choices. Here’s how it helps:

✅ Easy ways to meal plan: See fiber-rich foods at a glance
✅ Better grocery shopping: Choose the right plant-based foods without overthinking
✅ Build healthy habits: A daily visual cue helps you eat enough fiber effortlessly

Try this: Each time you grab a snack or plan a meal, check the chart and add at least one high-fiber food like raspberries, chia seeds, green peas, or Brussels sprouts to your plate!

Click here to get the chart! 

What Are the Best High-Fiber Foods?

Here’s a list of some of the best high-fiber foods you should include in your diet:

🥦 Vegetables: Broccoli, Brussels sprouts, green beans, sweet potatoes, leafy greens

🍓 Fruits: Cup of raspberries, Blackberries, apples, pears, Persimmon

🌾 Whole Grains: Whole wheat pasta, brown rice, oats, quinoa

🥜 Nuts & Seeds: Chia seeds, sunflower seeds, flaxseeds, almonds

🥣 Legumes: Black beans, navy beans, lentils, chickpeas

Interested in the chart? Click below.

How to Increase Your Fiber Intake (Without Overwhelming Yourself!)

If you're not used to eating a lot of fiber, start gradually! A sudden increase can be overwhelming and might backfire. Here are simple steps to boost your fiber intake:

➡️ Swap white bread for whole wheat
➡️ Add chia seeds or flaxseeds to your smoothie
➡️ Snack on nuts or a cup of raspberries
➡️ Include a serving of legumes (like black beans or lentils) daily
➡️ Drink plenty of water to help fiber move through your digestive tract

Final Thoughts: Don’t Just Count Protein—Count Fiber Too!

Balanced eating is a funny thing, right? It sounds simple, but then you start thinking, “How much fiber is in me?” Haha! Don’t worry – with the High Fiber Chart, you’ll be cruising through your meals and taking control of your body in no time! Women over 35 need both protein and fiber for energy, digestion, and overall wellness. So, why not start today by:

✅ Downloading the High-Fiber Food Chart (stick it on your fridge!)
✅ Adding one fiber-rich food per meal
✅ Balancing fiber and protein for better digestion and health

What’s one high-fiber food you love? Comment below! ⬇️