Hi Reader,

Happy Friday!

Today I want to talk about the least sexy nutrient in existence—and the one that gets pushed under the rug while protein takes center stage all the time.

Not protein.

Not collagen.

Not creatine.

Not electrolytes.

Not even magnesium.

Fiber. 😂

I know. Try to contain your excitement.... (but don't stop reading now! I promise I won't bore you!)

Fiber doesn't have the marketing team that protein does.

Nobody is walking around saying:

"OMG girl, how much fiber did you get today?"

But here's the thing...

Fiber becomes increasingly important as we move through our 30s, 40s, and beyond.

Why?

Because many of the things women start struggling with in midlife are things fiber quietly helps support:

✔️ More stable blood sugar levels

✔️ Better appetite regulation

✔️ Healthier digestion

✔️ A thriving gut microbiome

✔️ Supporting your body's natural hormone detoxification pathways

✔️ Feeling fuller and more satisfied from meals

In other words...

If protein is the star player, fiber is the teammate doing all the work without getting any credit. 😂

And here's something that surprises a lot of women...

Many women over 35 still aren't getting enough fiber—even if they're eating fruits and vegetables regularly.

Why?

Because fruits and veggies are only part of the picture.

To consistently hit fiber goals, most women also need foods like:

🌾 Whole grains

🫘 Beans and lentils

🌱 Seeds

And sometimes that's where things get tricky.

For years, low-carb diets convinced women that bread, grains, beans, and other carbohydrate-rich foods were the enemy.

The result?

Many women have their protein goals on point...

But their fiber intake is sitting in the basement 😅

And when fiber intake is low, we miss out on many of the benefits that support metabolism, hormones, digestion, satiety, and overall health.

This is one of the reasons I'm not a fan of unnecessarily cutting out entire food groups.

Because sustainable health isn't about eating as little as possible.

It's about giving your body the nutrients it needs to function well.

Now, if you're wondering how I personally get more fiber into my day, some of my favorite go-to foods are:

🫐 Berries

🥑 Avocados

🌱 Chia seeds

🫘 Beans

🍎 Apples

🥦 Broccoli

🥕 Raw veggies with hummus

🌾 Oats

🍞 High-fiber breads and wraps

And before anyone asks...

No, you do not need to eat a bowl of plain bran cereal and suffer through it. 😂 (though I happen to like bran flakes!

Need a little fiber inspiration?

Here are a few high-fiber recipes I've been loving lately:

🥤Blueberry Peanut Butter Banana Smoothie​

🌮 Taco Pasta Salad​

🍓 Strawberry Protein Oatmeal​

🫛 Sweet Chili Edamame ​

🥑 Salmon Avocado Salad with Crackers ​

The goal isn't perfection. You don't have to hit a SPECIFIC number daily. BUT...you should be in the ballpark on most days. For most women, that's around 25 grams.
​
Full transparency: I don't hit my fiber goals perfectly every single day either.

Most days I focus on fiber-rich foods first, but I also occasionally use a prebiotic fiber supplement to help fill the gaps when needed. *affiliate link through my Fullscript account provides you a discount!

It's not a replacement for fruits, vegetables, beans, and whole grains—but it can be a helpful addition.

The goal is simply finding easy ways to include more fiber-rich foods throughout your day.

Because while fiber may not be exciting...

Neither is brushing your teeth.

And both make a bigger difference than people get excited about. 😉

Have a wonderful weekend!

—Bridgette

P.S. I have a simple fiber guide that breaks down some of my favorite fiber-rich foods and easy ways to increase your intake. It also helps you assess if you're having healthy poops (woo exciting stuff, I know!)
​
If you'd like a copy, just reply with the word FIBER and I'll send it your way!
​
​