If you’ve been feeling bloated, tired, or just a little “off,” you’re not alone. A while back, I was going through the same thing—lacking energy and wondering why I didn’t feel like myself. Then I learned that something as simple as fiber—yes, fiber!—could make a world of difference.
Now, I know fiber doesn’t sound exciting, but stick with me. This one nutrient (actually, two types) has been a quiet superhero in my wellness journey. In this post, I’m sharing how soluble and insoluble fiber can support your digestion, heart health, energy, and more—and how you can easily add it to your daily meals.
What Is Fiber, Really?
Fiber is a type of carbohydrate your body can’t fully digest. Instead of breaking down and turning into sugar, fiber moves through your system and keeps things running smoothly. That’s especially helpful for your gut—but it goes far beyond digestion.
There are two main types of fiber: soluble and insoluble. They do different things in your body, and both are important for your health.
Soluble Fiber: Gentle Support from the Inside Out
Soluble fiber dissolves in water and turns into a soft gel. It slows down digestion, helps lower cholesterol, and keeps your blood sugar steady—making it a great ally if you’re managing diabetes or watching your heart health.
Found in:
- Oats
- Apples
- Beans
- Blueberries
- Chia seeds
Insoluble Fiber: The Natural Mover
Insoluble fiber doesn’t dissolve in water. Instead, it bulks up your stool and helps things move along. That means fewer days feeling bloated or backed up—and more time feeling light and energetic.
Found in:
- Whole wheat bread
- Brown rice
- Carrots
- Leafy greens
- Fruit skins
Why You Need Both Types
Getting enough fiber isn’t just about “staying regular.” It can help:
- Lower your cholesterol
- Support blood sugar levels
- Reduce bloating
- Keep you full longer
- Help manage a healthy weight
- Protect your heart
- Promote overall gut health
For women, the daily goal is about 25 grams of fiber. But studies show most of us are getting less than half that.
How to Add More Fiber Without Overthinking It
You don’t need to flip your whole meal plan to get the fiber your body needs. A few small, realistic tweaks can make a big difference—without stress or sacrifice. Here’s what helped me ease more fiber into my day:
- Keep the skins on: Apples, pears, and even potatoes pack more fiber with the peel intact.
- Go for whole grains: Swap white bread or rice for whole wheat, brown rice, or quinoa.
- Toss in some beans: Add chickpeas, black beans, or lentils to salads, soups, and pasta dishes.
- Snack smarter: Crunch on raw veggies like carrots, bell peppers, or cucumbers with hummus.
- Start strong: A warm bowl of oatmeal with chia seeds and berries beats sugary cereal any day.
And remember: if you’re just starting out, go slow. Adding too much fiber too fast can cause gas or bloating. Give your body time to adjust.
Final Thoughts: Small Fix, Big Results
The truth is, fiber isn’t flashy. But it works. Once I gave it the attention it deserved, I started to feel more balanced, more energized, and more like me. And that’s what healthy living is really about—making small choices that help you feel good in your own skin.
So if you’re looking for a gentle, natural way to support your health, consider this your sign. The fiber fix could be just what your body’s been asking for.
Disclaimer:
This blog post is for informational purposes only and reflects the personal opinions and experiences of Lavanda Michelle. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified health provider with any questions you may have regarding a medical condition or before making changes to your diet or wellness routine.
What are your thoughts about The Fiber Fix: How Two Nutrients Can Transform Your Health Please share in the comments below. I really would love to know.
Until next time, shine amongst the stars!
‘This post may contain affiliate links
If you haven’t made enough money blogging, look into taking the
Complete Guide to Make Money Blogging for only
($10… WOW 95% Off for a limited time).
Bloating, low energy, or cravings? You might need “The Fiber Fix.” Lavanda Michelle shares how two simple nutrients—soluble and insoluble fiber—can support your gut, heart, and energy. #Wellness #WomenHealth
I have been hearing about Fiber now, more than protien, but didn’t really understand. Thank you for the breakdown!
Nutrient dense and fiber-rich foods are such game-changers. They really make you feel so full and generally feel better.
I need to try and get some more fibre into my diet. It is something I’ve tried to change, but there’s always room for more x
I will start my day with a warm bowl of oatmeal with chia seeds and berries. This sounds delicious!
And the older we get, the more fiber we seem to need. Important for the function of our gut.