The Fib On Fiber
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Why This Nutrient Deserves More Love
Fiber is one of the most underrated nutrients, in my opinion. It offers so many benefits and can become a powerful tool in your health and fitness journey once you learn how to use it with intention. When it comes to nutrition, there’s a lot of information to sort through, and protein usually gets all the attention. While protein is absolutely important, fiber is like the copilot — the support nutrient that quietly elevates your goals and helps your body function at its best.
One reason fiber gets overlooked is because it belongs to the carbohydrate family. Let’s be honest carbohydrates have had a long‑standing bad reputation. Many people hear “carbs” and immediately think of sugar spikes or weight gain. While carbs do break down into sugar, it’s not as dramatic or harmful as it’s often made out to be. Once you finish this article, you’ll understand why fiber deserves just as much attention as protein — and why carbs aren’t the enemy they’ve been made out to be.
Since we have been groomed to believe that carbs as a whole is bad, many people just write it off in their mind when going through their fitness journey and try to stick to a high protein lifestyle. However, what many do not realize is there are levels to what a carb contains, and fiber is one of those. Fiber is the portion of the carbs that has all the benefits and none of the risks in my opinion.
Know Your Fiber
There are two types of carbohydrates: Digestible carbs and Non‑digestible carbs (also known as fiber). Non‑digestible carbs are the bits of plant foods that our bodies cannot break down. A great example is corn. It often gets a bad reputation because we sometimes see pieces of it in our stool, but what you’re seeing is simply the outer shell, which is made of insoluble fiber. That part isn’t digested — but it does play an important role in healthy digestion. Before we get deeper into that, let’s talk about fiber itself. There are two main types: Soluble fiber and Insoluble fiber. Soluble fiber dissolves in water and forms an environment in the gut, that slows the absorption of sugar, supports blood sugar control, and helps you feel fuller for longer. Insoluble fiber is bits and pieces your body cannot break down. It adds bulk to your stool, keeps digestion moving, and helps prevent constipation — which is especially important when you’re eating a higher‑protein diet. Most whole foods contain a mix of both types of fiber. Corn is a perfect example: the inside of the kernel contains starches and sugars (the digestible part), while the tough outer shell is insoluble fiber — the part we can’t digest but that still supports healthy digestion by moving things along in your digestive track. This all plays a vital role in your gut health.
All The Benefits
So what are the benefits of fiber? In my opinion, there are three top‑tier benefits that make fiber one of the most powerful and underrated tool in your nutrition and fitness journey.
Benefit #3: Fiber Increases Satiety: It helps you feel fuller for longer. Because fiber slows digestion, it naturally helps you stay satisfied after meals. This can support portion control, reduce overeating, and make healthy habits easier to maintain.
Benefit #2: Supports a Healthy Gut:Since your gut is where your body breaks down food and absorbs nutrients, keeping it functioning well is essential for overall health. Increasing your fiber intake helps support this process by keeping digestion moving smoothly and allowing your body to transport nutrients where they need to go.
Benefit# 1: Supports Blood Sugar Control: To me this is the premium benefit which is why it is number one in my book. Fiber does not raise blood sugar the way other carbohydrates can. Soluble fiber forms a gel‑like texture in the gut that slows how quickly sugar enters the bloodstream. This helps prevent sharp spikes and supports more consistent energy throughout the day. When used intentionally, fiber slows digestion and helps keep your blood sugar more stable. Stable blood sugar means fewer spikes and crashes, which are often what trigger intense sugar cravings in the first place.
According to this CDC article: The Carbs That Helps You Manage Diabetes notes that fiber can help protect your heart by reducing the absorption of some fats and cholesterol, which may lower triglycerides and LDL cholesterol — both of which support heart health. And of course, fiber plays a major role in digestive and gut health. Insoluble fiber acts like a gentle “scrub brush” for your digestive tract, helping move waste through the colon, reducing constipation, and supporting a healthier gut environment. This improved digestive flow may also help reduce the risk of colon issues over time.
Coaching Tip
One coaching tip I love to share is this: if you struggle with sugar cravings, one of the most effective habits you can build while you are working on decreasing your sugar intake is to eat a high‑protein, high‑fiber meal before you usually have your sugar cravings. This combination helps slow digestion, supports more stable blood sugar, and over time can significantly reduce the intensity of your cravings.
If you’re someone who tends to crave sweets at night, a simple strategy is to make your dinner protein and fiber focused. Think “Meat and Veggies” or “Tofu and Veggies” for our plant-based eaters, opt to skip the starchy carbs at that meal. You can add your sugary snack with your meal or have it immediately after. Pairing sweets with protein and fiber helps your body process the sugar more steadily, which can make a big difference in how you feel afterward. With consistency, many people find that their nightly sugar cravings decrease dramatically.
The same approach works for afternoon snackers. If you’re someone who hits that 3 p.m. slump, try eating a protein‑ and fiber‑rich lunch around 1–2 p.m., then enjoy your planned snack at 3. If you want to take this routine to the next level, add a 10–15 minute walk right after you eat. Gentle movement after meals can further support blood sugar control and help you feel more energized.
Even with this coaching tip, it’s important to remember that while fiber and protein can help you get a better handle on sugar cravings, mindfulness still matters. For this habit to truly support your goals, you need to stay aware of your snacking patterns so you’re not unintentionally working against yourself. All sugars and simple carbohydrates still need to be processed by your body, this strategy simply helps your system handle them more steadily.
Think of this as a supportive habit you can use while you’re in the process of reducing and managing your sugar intake. When practiced consistently, it can make a noticeable difference in your cravings, energy, and overall sense of control. Over time, turning this into a daily routine can be genuinely life‑changing for your health and wellness.
If you want extra support while building this habit, my 30‑Day Wellness Tracker is a great tool to help you stay consistent, stay aware, and create lasting change. You can also explore the Your Journey Essentials link in my blog for other helpful tools for your journey.
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