Hey there. Fiber needs to be a bigger part of the nutrition conversation. For something that can have such a massive impact on our health, it’s wild how little attention it gets compared to things like protein. Don’t get me wrong, protein has its place. But when I started working with people on nutrition habits about eight years ago, the thing that stood out most was how little fiber folks were getting on a regular basis.
One of the simplest and most effective habits I started recommending was adding one serving of fruits or vegetables to every meal. That’s it. If you eat four meals a day, that gives you 28 chances each week to get more fiber in. Even if you hit that goal on 23 or 24 meals, you’re doing better than most people.
Personally, I made some changes in how I build my meals. I used to lean on ready-to-drink protein shakes, but I started making smoothies at home instead. I’ll toss in some frozen fruit, seeds or nuts, and a handful of spinach. You can’t even taste the spinach, and just that one habit adds a decent amount of fiber. Small shifts like this can make a big difference over time.
When it comes to weight loss, fiber is powerful. Eating high-fiber foods and drinking enough water helps increase the volume in your stomach, which helps you feel full longer. That sense of fullness keeps you from constantly snacking or overeating, which makes your plan easier to stick to without feeling like you’re in survival mode all the time.
The bonus here is that fiber supports so much more than just fullness. It plays a big role in digestion, gut health, and even has a connection to lowering cancer risk. And yet, it’s often left out of the bigger nutrition conversations. That’s why I’m bringing it up here.
Let’s stop ignoring fiber. Let’s talk about it. Let’s add it to the grocery list, the meal plan, the daily goals. And let’s keep this simple. No extremes, just consistent effort.
If you’re ready to build sustainable habits like this and want some extra support, come join The YLF Experience. It’s where we keep things practical, consistent, and built around your lifestyle.