Most people under-eat fiber
Aim for 25–35g/day
Highest-fiber easy foods
- 15g chia seeds = 5g
- 100g raspberries = 6g
- 100g green beans = 5g
- 1 avocado = 10g
- 200g beans = 15g
Start with 20g day 1, then go up by 5g till you reach 40g
If X then Y
- Sleepy after eating then add fiber first (ultra-processed carbs quickly turn to sugars = spike).
- Stomach upset after adding fiber then that’s your gut biome not being used to it. Give it a few days.
- Why: Fiber slows digestion and how fast carbs hit your bloodstream = smaller blood sugar spike = fewer crashes, cravings, and fewer skin issues.
- If sugary foods (yes, even fruit) make you tired or break out, have fiber first (berries + chia, oats, veg, beans) to blunt the spike.
- Getting enough fiber is genuinely hard in modern diets, that’s why this is an "easy upgrade".
- Minimum viable day: oats/berries/chia + salad/protein/beans + veg/protein/whole grain.