42. All About Fiber: The Sh*t you should be eating more (Part 1)

In this episode, Emily and AJ dive into fiber, one of the most overlooked pillars of a healthy, sustainable diet. They break down the difference between soluble and insoluble fiber, explain how each supports digestion, gut bacteria, blood sugar regulation, and cholesterol, and share practical strategies for increasing fiber intake without discomfort. The conversation ties nutrition science back to real-world coaching examples, showing how prioritizing whole, fiber-rich foods can transform satiety, energy, and even fat-loss results.

5 Key Takeaways

1. Fiber comes in two types — soluble (dissolves in water, forms a gel, slows digestion) and insoluble (adds bulk to stool) — and a varied plant-based diet naturally covers both.

2. Fiber feeds beneficial gut bacteria through fermentation, producing short-chain fatty acids that support digestive, immune, and even mental health via the gut-brain connection.

3. High-fiber, high-volume foods (like cauliflower rice or berries) help you feel fuller on fewer calories, making fiber a powerful — though indirect — tool for fat loss.

4. Soluble fiber slows carbohydrate absorption, improving blood sugar control and reducing LDL ("bad") cholesterol, directly supporting metabolic and heart health.

5. Fiber intake should increase gradually (aiming for roughly 14g per 1,000 calories, or 20–40g/day) — ramping up too fast can cause bloating and digestive discomfort.

"When you focus on, like, your health goals, then you're thinking about the longevity of it. And when you're thinking about longevity, things are gonna become more sustainable." - Emily

Connect with Emily and AJ

Website: https://www.emilylevercoaching.com/

Instagram: https://www.instagram.com/bedellever/

References

https://link.springer.com/article/10.1186/s44410-025-00011-9

https://pubmed.ncbi.nlm.nih.gov/31377851/

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Until next time—keep showing up, stay consistent, and remember: small steps add up to big change.