43. All About Fiber: The Sh*t you should be eating more (Part 2)

In this episode, two nutrition coaches, Emily and AJ, dig into fiber, why it matters, how to actually get more of it into everyday meals, and where they disagree on supplements. They cover easy ways to add fruits and veggies to breakfast, lunch, dinner, and snacks, then debate common fiber mistakes, including when (if ever) it's okay to lean on a fiber supplement instead of whole foods.

5 Key Takeaways:

Aim to include a fruit or vegetable at every single meal,it's one of the simplest, highest-impact habits for health and fullness.
Small swaps make fiber easy: add berries to yogurt, toss frozen peas or spinach into a bowl, or blend greens into sauces and smoothies.
Increase fiber gradually (about 5 grams a day) rather than all at once to avoid digestive discomfort.
Whole-food fiber sources are preferred, but fiber supplements have a place, especially for people with chronic constipation or those struggling to hit their goals through diet alone.
Variety matters: eating the same "healthy" meals every day can leave gaps in fiber types and micronutrients, so mix up your sources.

"You could have a really great meal plan where you're very consistent and you're only eating healthy foods, but if you eat the same exact thing for every breakfast and every lunch and every dinner, you're not gonna get a variety, and you're probably missing out on a lot of different types of fibers and/or different types of micronutrients if you are very regimented." - AJ

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.

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