Do You Need More Fiber?

Good intentions aside, we—and a majority of the internet—talk a lot about protein. But there's another nutrient that does an enormous amount of heavy lifting (pun intended!). Fiber has entered the chat. And no, we’re not encouraging you to fibermax, but most people aren’t getting enough of it. As in, 95% of Americans. But when it comes to digestion, hormone balance, blood sugar, and even your mood, fiber is one of the most impactful things you can focus on.

Today we’re sharing the 411 on fiber: how much you need, how to slowly increase your fiber intake, and our favorite ways to sneak it in.

How much fiber do you actually need?

The general recommendation for women is 25-28 grams of fiber per day. Some experts and functional practitioners suggest aiming closer to 30-35 grams for optimal hormone and gut health. And yet, most women are averaging around 15 grams a day. That's roughly half of what their bodies need.

To put that in perspective, a cup of broccoli has about 5 grams of fiber. A medium apple has around 4. A cup of lentils has about 15. So hitting 25+ grams is absolutely doable, but it does require some intentionality. Most of us aren't falling short because we're eating poorly. We're falling short because fiber-rich foods aren't making it onto the plate consistently enough!

What does fiber actually do?

Fiber does so much more than "keep you regular" (although yes, it does that too). Here's a closer look at why it matters:

It supports digestion and gut motility. Fiber adds bulk to your stool and helps things move through your digestive tract efficiently. Without enough, constipation becomes more likely, and waste (including metabolized hormones) can sit in the gut longer than it should.

It feeds your gut microbiome. Certain types of fiber (called prebiotic fiber) act as food for the beneficial bacteria in your gut. A well-fed microbiome supports immune function, nutrient absorption, mood regulation, and hormone metabolism. Think of fiber as fertilizer for the good stuff growing in your gut.

It helps your body eliminate excess estrogen. This one comes up in almost every newsletter we write, and for good reason. After your liver processes estrogen, it gets sent to the gut for elimination. Fiber binds to that metabolized estrogen and helps move it out. Without enough fiber, estrogen can be reabsorbed back into the bloodstream, contributing to symptoms of estrogen dominance like bloating, heavy periods, breast tenderness, and mood swings.

It stabilizes blood sugar. Fiber slows the absorption of glucose into your bloodstream, which means fewer spikes and crashes after meals. This has a ripple effect on energy, cravings, mood, and insulin sensitivity. If you've ever eaten a meal and felt hungry again 45 minutes later, chances are it was low in fiber (and probably protein and fat too).

It supports satiety. Fiber helps you feel full and satisfied after eating. When meals are built with enough fiber alongside protein and healthy fats, you're far less likely to experience that constant "snacky" feeling between meals.

Where to get your fiber

The best approach is to build fiber in across all of your meals rather than trying to cram it into one. Here are some of the richest sources:

• Legumes: lentils, chickpeas, black beans, and kidney beans are some of the highest-fiber foods available. Even half a cup adds 6-8 grams. Our Greek lentil chicken salad is a delicious way to eat legumes!

• Veggies: broccoli, Brussels sprouts, artichokes, sweet potatoes, carrots, and leafy greens. Aim to fill about half your plate with vegetables at lunch and dinner. This salmon curry is packed with veggies and shirataki noodles for an extra boost of fiber.

• Fruits: raspberries, pears, apples (with the skin), bananas, and avocado. Berries in particular are fiber powerhouses; one cup of raspberries has about 8 grams!

• Whole grains: oats, quinoa, brown rice, farro, and whole grain bread. These add steady fiber without overcomplicating your meals. 

• Nuts and seeds: chia seeds, flaxseeds, almonds, and pumpkin seeds. If you're seed cycling with us, you're already getting a built-in dose of fiber every day. Flaxseeds alone pack about 3 grams of fiber per tablespoon, plus they provide lignans that support estrogen metabolism during the follicular phase.

A few tips for increasing fiber without the bloat

If you're currently on the lower end of fiber intake, don't jump to 30 grams overnight. A sudden increase can cause bloating, gas, and discomfort—which tends to make people give up on fiber entirely. Instead:

Add 3-5 grams per day over the course of a week or two, and let your gut adjust gradually. Drink plenty of water, because fiber needs water to move through your system effectively! Also, cook your veggies if raw ones feel harder to digest. And pair high-fiber foods with healthy fats and protein (this slows digestion and makes the whole meal more comfortable).

For example, a bowl of Greek yogurt topped with a scoop of our seeds and a cup of raspberries clocks in at over 10 grams of fiber!

How seed cycling supports the fiber conversation

Seed cycling is an easy way to build fiber into your daily routine without overcomplicating it. During your follicular phase (days 1-14), flaxseeds and pumpkin seeds provide fiber alongside lignans and zinc that support estrogen metabolism. During your luteal phase (days 15 to 28), sesame and sunflower seeds continue the fiber foundation while delivering nutrients like selenium and vitamin E that support progesterone.

It's a small daily habit, but it checks multiple boxes at once: fiber, hormone support, and key minerals (like the ones we covered last week!). Consistency is what makes it work, and the simplicity of seed cycling is what makes consistency realistic.

Start here

You don't need to track every gram. Just start noticing. Are there veggies on your plate at most meals? Are you including legumes, whole grains, or seeds regularly? Could breakfast use a fiber boost (a handful of berries, a spoonful of chia seeds, or our seed cycling blend stirred into yogurt)? Small additions across the day add up faster than you'd think. And the downstream effects on your digestion, hormones, blood sugar, and energy are worth every bite.