10/24/2026
🌿 Let's Talk About Fiber! It's More Important Than You Might Think.
Fiber isn't the most glamorous topic in nutrition, but it plays a pretty important role in how our bodies function. And if you're like many people, you may not be getting nearly enough!
So let's break it down. 👇
🌱 HOW MUCH FIBER DO WE NEED?
For adults under 50, the general daily recommendations are:
👩 Women: about 25 grams a day
👨 Men: about 38 grams a day
Our needs can change with age and calorie intake, but these are good general targets. The challenge? Many of us fall short without even realizing it!
🌿 TWO TYPES OF FIBER — AND WE NEED BOTH!
✨ Soluble fiber dissolves in water and forms a gel-like substance during digestion. It helps slow digestion, supports more stable blood sugar levels, and can help lower LDL (the “bad”) cholesterol.
You can find it in oats, beans, lentils, apples, pears, citrus fruits, and chia seeds.
✨ Insoluble fiber doesn't dissolve in water. It helps add bulk to stool and keeps things moving through the digestive tract, supporting regular bowel movements and digestive health.
You'll find it in whole grains, wheat bran, nuts, seeds, and many vegetables, along with the skins of fruits and vegetables.
Here's the good news: many plant foods contain BOTH types! Eating a variety of fruits, vegetables, legumes, nuts, seeds, and whole grains helps you get a good mix.
💚 WHY DOES FIBER MATTER SO MUCH?
Getting enough fiber can help:
🌿 Keep digestion regular and support gut health
🌿 Feed beneficial gut bacteria (certain fibers act as prebiotics)
🌿 Support healthy cholesterol and blood sugar levels
🌿 Help you feel full and satisfied longer
🌿 Support overall heart and metabolic health
And remember, fiber works best as part of an overall healthy eating pattern. It's not just about getting a number on a label!
🥑 REAL FOOD IS A GREAT PLACE TO START
Some easy ways to add more fiber to your day:
🍓 Add berries, chia seeds, or ground flaxseed to your breakfast.
🍎 Enjoy an apple or pear with the skin on.
🥗 Add beans, lentils, or chickpeas to salads and soups.
🥦 Include vegetables with lunch and dinner.
🥜 Snack on nuts or seeds.
🌾 Choose brown rice, or quinoa more often.
Small changes throughout the day can add up!
🤎 WHAT I'M DOING TO HELP FILL THE GAPS
I try to get fiber from the foods I eat, but I also know it's easy to fall short. That's why one of my morning routines is adding a scoop of dōTERRA Fiber to my day.
One serving provides 6 grams of soluble and insoluble fiber combined, helping me fill in some of the gaps in my diet.
What I appreciate about this particular product is its ingredient list. It uses ingredients from natural, whole-food sources, including apple, tapioca, and flaxseed. It also contains prebiotic fibers sourced from ingredients such as Jerusalem artichoke and chicory root, along with Lemon essential oil and 200 mg of vitamin C.
For me, it's a simple way to be more intentional about my daily fiber intake without having to completely rethink my routine.
Of course, a supplement isn't a replacement for a fiber-rich diet, and everyone's needs are different. I look at it as one tool to help me get closer to my daily goal.
A QUICK TIP IF YOU'RE SHOPPING FOR A FIBER SUPPLEMENT:
Read the ingredient label! Look at the type and amount of fiber per serving, the added sugars, and the other ingredients. I personally prefer products without added sugar, maltodextrin, or artificial sweeteners, so those are things I look for when choosing a product.
And if you're increasing your fiber intake, do it gradually and drink plenty of water. Adding too much too quickly can leave you feeling bloated or uncomfortable.
🌿 A little challenge for you: Take a look at how much fiber you're getting in a typical day. You might be surprised!
Are you meeting your daily goal, or is this an area where you could use a little help? Let's talk in the comments! 💚
