Let’s get real: when’s the last time you thought about fiber outside of a constipation commercial? The truth is, fiber isn’t just for “staying regular.” It’s a foundational nutrient that supports gut health, blood sugar balance, hormone detox, metabolic health, and even your mood.
But not all fiber is created equal and chances are, you’re not getting enough of the right kinds.
The 3 Main Types of Fiber (And What They Actually Do)
1. Soluble Fiber: The Gel Maker
Soluble fiber dissolves in water and forms a gel-like substance in the gut. It slows digestion, helps regulate blood sugar, and binds to cholesterol for removal.
Benefits:
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Balances blood sugar
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Supports satiety and weight management
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Feeds your gut microbes
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Helps lower LDL cholesterol
Sources:
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Oats, flaxseed, chia seeds
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Apples, berries, pears
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Beans and legumes
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Psyllium husk (not from Metamucil 🤮)
2. Insoluble Fiber: The Broom
Insoluble fiber doesn’t dissolve in water. Instead, it adds bulk to your stool and sweeps through your digestive tract to keep things moving.
Benefits:
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Prevents constipation
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Supports regular bowel movements
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Promotes detox by moving waste through efficiently
Sources:
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Whole vegetables (especially skins)
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Leafy greens, cauliflower, zucchini
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Brown rice, whole grains
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Nuts and seeds
3. Resistant Starch: The Underdog Fiber
Resistant starch resists digestion in the small intestine and ferments in the colon, feeding beneficial bacteria.
Benefits:
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Nourishes your gut microbiome
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Improves insulin sensitivity
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Reduces inflammation and bloating
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May help with fat metabolism and hormone balance
Sources:
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Green bananas or plantains
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Cooked and cooled potatoes, rice, or lentils
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Tigernuts
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Potato starch (unmodified): great in smoothies
🧠 Fiber = Detox, Hormone Health, and Metabolic Magic
Here’s what most people don’t realize: fiber helps your body eliminate excess estrogen, toxins, and metabolic waste. Without it, those things recirculate, leading to hormone imbalances, fatigue, acne, and sluggish digestion.
Fiber also:
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Slows carb absorption to prevent glucose spikes
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Feeds your gut (which makes serotonin & dopamine!)
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Supports regular pooping: a non-negotiable for detox
Yet the average American only gets 10-15g/day, while optimal levels are closer to 30-40g/day (depending on your size and activity).
🥄 How to Add More Fiber (Without Getting Bloated)
📌 Start low and go slow. If you increase fiber too fast without enough water or digestive support, you might feel gassy and uncomfortable. Here’s how to do it smart:
✅ Daily Fiber Boost Checklist:
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Add chia or flax to smoothies for soluble fiber & omega-3s
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Eat the skins! (apples, carrots, zucchini) for insoluble bulk
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Cook and cool your starches to build resistant starch
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Snack on berries + nuts instead of crackers or bars
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Use psyllium or acacia fiber in drinks or baking
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Drink plenty of water: fiber needs fluid to work!
🌿 Bonus: Pair fiber-rich meals with digestive bitters or apple cider vinegar to help your body break it down better.
🌱 What About Prebiotic Fiber?
Prebiotic fiber is a specific type of fiber that acts as fuel for your good gut bacteria. Think of it like fertilizer for your microbiome helping beneficial strains grow, thrive, and crowd out the bad guys. A balanced gut = better digestion, immunity, mood, and hormone balance.
Top Prebiotic Fiber Sources:
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Green bananas or plantains
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Garlic, onions, leeks
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Asparagus, artichokes
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Dandelion greens
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Chicory root, Jerusalem artichoke
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Apples, oats, flaxseed
You can also supplement prebiotic fiber, we love our Preme line of gut nourishing hot cocoa and pure unflavored prebiotic fiber you can add to drinks!
🛒 Favorite Fiber-Rich Swaps:
Instead of… | Try This |
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Sugary cereal | Overnight oats with chia + berries |
White toast | Sourdough with avocado + hemp seeds |
Crackers | Carrot sticks + hummus or guac |
Protein bars | Chia pudding or a green banana smoothie |
Ice cream | Coconut yogurt with flax + cacao nibs |
Final Thoughts
Fiber is more than just “getting you to poop”, it’s your body’s internal housekeeping crew, mood booster, and metabolic support team. When you make fiber a daily priority, your gut, hormones, skin, and energy will thank you.
And remember: you can’t detox without pooping and you can’t poop well without fiber. 😉