Gut Health Masterclass: Why Fiber is the Real Game Changer
Gut health is one of the hottest topics out there right now. Everywhere you look, there’s a new gut cleanse, probiotic supplement, or influencer promising to “heal your gut” in 10 days.
The problem? Most of it’s built on guesses, not real science.
The truth is, the gut microbiome is incredibly complex—like exploring the ocean for the first time. We’re just scratching the surface. But there are a few things we actually do know for sure.
One of those is fiber.
And not just any fiber—getting a variety of it from whole foods has been shown over and over again to make a positive impact on gut health, digestion, and even energy levels.
So, let’s break it down and simplify what we actually know works.
What Really Influences Gut Health
Your gut microbiome is affected by almost everything you do—exercise, stress, sleep, medications, and the food you eat.
There’s also the stuff that can mess with it: too much alcohol, smoking, ultra-processed foods, or too little variety in your diet.
But here’s where people often overcomplicate things. They obsess over detoxes or supplements instead of focusing on what the research keeps confirming: a diet rich in fiber and plant diversity creates a stronger, more balanced gut.
Fiber: The Big Lever for Better Gut Health
Fiber is a fuel source for your gut bacteria. When you eat fiber, your gut microbes ferment it and create short-chain fatty acids (SCFAs)—these are compounds that support digestion, reduce inflammation, and help your metabolism run more efficiently.
Think of your gut as a city and fiber as the raw materials that factory workers (your microbes) need to keep everything running smoothly. When you feed them well, they build, repair, and protect the entire system.
When you don’t, that city starts to crumble.
So, while a lot of people are busy chasing the next trendy gut health hack, simply adding more fiber is like giving your gut a steady paycheck.
The Two Types of Fiber You Need
There are two main kinds of fiber: soluble and insoluble.
Soluble fiber dissolves in water and forms a gel-like substance that helps feed the good bacteria and control blood sugar. Insoluble fiber doesn’t dissolve—it adds bulk and keeps everything moving smoothly through your digestive system.
Together, they keep your gut balanced and healthy.
You can think of insoluble fiber as the snowplow clearing your digestive “streets,” and soluble fiber as the salt truck making sure everything moves without getting stuck. (If you didn't get that reference because you haven't lived in an area where it snows a lot... I'm jealous.)
How Much Fiber You Actually Need
Most people eat less than 15 grams of fiber per day.
The goal? Between 25 and 35 grams.
That’s the sweet spot for most adults, especially women over 40 who tend to under-consume fiber (due to low carb approaches). And when fiber intake is low, digestion, fullness, and energy all take a hit.
A good rule of thumb is 10–14 grams of fiber per 1,000 calories eaten. If you’re eating 2,000 calories, that’s 20–28 grams a day—right in range.
Start small and work your way up. Going from 10 grams to 35 overnight can backfire fast (hello, bloating & constant trips to the bathroom).
Why Variety Matters Just as Much as Amount
Different fibers feed different types of bacteria. The more diverse your diet, the more resilient your gut becomes.
Aim for a mix of:
Whole grains
Beans and legumes
Nuts and seeds
Fruits and vegetables
Here is a fun and simple way to do this:
One of my clients, Samantha, made it a family game. Her kids pick out a new fruit or vegetable every week at the grocery store, and she finds a way to cook it into dinner. It’s fun, it’s simple, and it builds variety without overthinking it.
Easy Ways to Add More Fiber
You don’t have to overhaul your diet to make progress. Start with small swaps:
Use high-fiber wraps for burritos or quesadillas (most have 10g per wrap)
Try chickpea or red lentil pasta instead of regular pasta
Add beans or lentils to your meals
Toss in extra veggies where you can—especially leafy greens or cruciferous ones like broccoli
Add a banana or apple to your morning protein shake
These are small changes that stack up fast.
Avoid These Gut Health Traps
There are a few things that sound helpful but usually aren’t:
Cheap probiotic supplements – Most shelf-stable ones are useless. Refrigerated options can work better but still aren’t magic.
Cleanses or detoxes – They can cause more harm than good and usually just dehydrate you.
Elimination diets – Only do these under medical guidance if you suspect a true intolerance.
If you have ongoing digestive issues, skip the internet guessing game and see a gastroenterologist.
Start Small, Build Up
When increasing fiber, go slow. Add 5 grams at breakfast, lunch or dinner, and build up gradually over time. Drink plenty of water to help your digestive system adjust.
That’s why in my FIT40 programs, we start clients with just 5 grams per meal using my Protein, Fiber, Color method. It’s simple, doable, and sustainable.
Once your body adjusts, you’ll notice the difference in digestion, energy, and fullness.
Join the October Fiber Challenge
If you’re ready to put this into action, join us for the October Fiber Challenge.
It’s a 21-day habit-building challenge where you’ll:
Learn how to hit your daily fiber goals
Get personalized recipes and restaurant go-tos
Track progress in the FIT40 app (takes less than a minute a day)
Join weekly coaching calls for accountability and support
Plus, if you hit at least 80% of your fiber goals, you’ll qualify for a prize at the end.
The goal is simple: help you build the habits that actually stick.
You’ll walk away with better digestion, higher energy, and momentum heading into the holidays.
Join the October Fiber Challenge today and start feeling the difference when your gut is finally on your side.
Link to Join: https://coach.everfit.io/package/BG758131
