Fiber: What It Is and Why You Need It
Fiber: What It Is and Why You Need It
Let’s talk about fiber—yes, that humble nutrient you’ve probably heard about in commercials or seen highlighted on cereal boxes. But fiber isn’t just a marketing buzzword. It’s an essential part of a healthy diet that too many of us are missing out on.
What Exactly Is Fiber?
Fiber is a type of carbohydrate, but unlike most carbs, it doesn’t break down into sugar. Instead, it passes through your digestive system mostly intact. That might sound unhelpful at first—but in reality, it’s one of the reasons fiber is so powerful.
Fiber is found in a wide variety of plant-based foods—fruits, vegetables, grains, legumes, seeds, and nuts. While our bodies can’t digest it, fiber plays a crucial role in keeping us healthy.
Why Fiber Matters
The benefits of fiber go far beyond keeping your digestion regular. A diet rich in fiber can:
Lower your risk of obesity
Support heart health
Reduce the risk of certain cancers—particularly colon and breast cancer
Feed beneficial gut bacteria, improving your overall gut health
Reduce inflammation in the body
How Much Fiber Do You Need?
According to Mount Sinai, here’s the recommended daily intake:
Women under 50: 25 grams or more per day
Women over 50: 21 grams per day
Men under 50: 38 grams per day
Men over 50: 30 grams per day
That said, your personal fiber needs may vary depending on your lifestyle, especially if you're physically active or consume more calories overall. A good general rule? Aim for about 14 grams of fiber per 1,000 calories consumed.
Whole Foods First, Supplements Second
Whenever possible, try to get your fiber from whole food sources. Whole fruits, veggies, legumes, nuts, and whole grains come packed with not just fiber, but also vitamins, minerals, and antioxidants. Fiber supplements can be helpful in some cases—especially for people with specific digestive or dietary needs—but it’s best to discuss this with your healthcare provider before starting.
A Fiber Crisis?
Despite all these benefits, most Americans are falling far short. Depending on the study, only 5–7% of us are meeting the daily recommended fiber intake—and men tend to eat less fiber than women.
Boosting Your Fiber Intake Safely
If you’re trying to increase your fiber, go slow. A sudden jump in fiber can cause bloating, gas, and other uncomfortable symptoms. And remember: fiber needs water to do its job, so make sure you’re staying well hydrated.
Also, check nutrition labels and be mindful with fortified foods or supplements. Some products pack in more fiber than your body can handle all at once.
The Two Types of Fiber—and Why You Need Both
There are two kinds of dietary fiber, and both offer unique health benefits:
1. Soluble Fiber
This type dissolves in water and helps regulate blood sugar levels and lower cholesterol. Foods rich in soluble fiber include:
Oatmeal
Chia seeds
Nuts
Beans and lentils
Apples
Blueberries
2. Insoluble Fiber
This type doesn’t dissolve in water. Instead, it adds bulk to your stool and helps food pass more efficiently through your digestive tract. Insoluble fiber is found in:
Whole wheat products
Legumes
Quinoa and brown rice
Kale and other leafy greens
Almonds
Seeds
Final Thoughts
Fiber might not be the flashiest part of nutrition, but it’s one of the most foundational. By making small, consistent changes to include more fiber-rich foods in your meals, you can support your long-term health in a big way.
Ready to give your gut—and your whole body—a boost? Start with a handful of berries, a bowl of lentil soup, or a slice of whole grain toast. Your future self will thank you.
The Power of Antioxidants: Why They Matter for Your Health
Antioxidants have been buzzing in the health community lately—and for good reason. Research continues to highlight their powerful role in promoting overall health and fighting inflammation. From protecting against cardiovascular disease to potentially slowing the aging process, antioxidants are truly a force to be reckoned with.
But what exactly are antioxidants, and why are they so important?
Understanding Antioxidants and Free Radicals
At the cellular level, antioxidants are groups of compounds that help neutralize harmful molecules known as free radicals and reactive oxygen species (ROS). Free radicals are highly reactive because they have an unpaired electron in their outer shell, making them unstable. They can "steal" electrons from other molecules, causing damage to cells, proteins, and even DNA—a process known as oxidative stress.
Over time, the accumulation of oxidative stress is believed to contribute to aging and the development of various diseases, including:
Alzheimer's disease
Parkinson's disease
Muscular dystrophy
Atherosclerosis
Cancer
Diabetes
Chronic inflammation
Not only that, but oxidative stress is also linked to inflammatory diseases, hypertension, smoking-related illnesses, and many other chronic conditions. Clearly, maintaining a balance between free radicals and antioxidants is essential for long-term health.
Natural Sources of Antioxidants
The best way to boost your antioxidant intake? Whole foods.
Plants are particularly rich sources of antioxidants, including:
Vitamins (like Vitamin C and E)
Phenolic compounds
Carotenoids
Microelements (trace minerals)
Incorporating a colorful, plant-based diet can provide you with a steady supply of natural antioxidants. Some especially antioxidant-rich foods include:
Berries: Blueberries, strawberries, and raspberries are packed with anthocyanins and Vitamin C.
Green tea: Contains catechins, a type of antioxidant shown to have potent health benefits.
Ginger: Rich in bioactive compounds like gingerol, offering both antioxidant and anti-inflammatory properties.
A diet that includes a variety of fruits, vegetables, tea, wine (in moderation), and whole grains can offer a natural defense against oxidative damage while promoting overall wellness.
A Word of Caution on Supplements
While antioxidants are undeniably beneficial, more isn't always better. Supplementing with high doses of antioxidants can sometimes backfire. For example, excessive intake of beta-carotene (found naturally in red and orange vegetables) has been linked to an increased risk of death from cardiovascular disease and lung cancer in certain populations.
Since there is still no standardized method for measuring antioxidant activity across studies, it’s difficult to predict how high-dose supplements will behave in the body. This makes it even more important to prioritize getting antioxidants from food sources rather than pills or powders unless otherwise advised by a healthcare provider.
The Bottom Line
Antioxidants are essential protectors of our health, helping to fend off disease, slow aging, and keep our cells functioning optimally. The best way to harness their power? Fill your plate with a colorful variety of fruits, vegetables, teas, and spices—nature’s most potent medicine.
Eat well, live vibrantly, and let your food be your first line of defense.
Practicing Gratitude
With the rise of social media, many people have witnessed a wave of dissatisfaction in their everyday lives. More and more people report feeling depressed or dissatisfied with their career, physical appearance, relationships, or life experiences. If you are not currently in a happy relationship, thriving at your dream job, or maintaining a perfect body; it can be hard to feel like you are enough. This feeling can be amplified when we examine modern wellness culture that implies that you can accomplish all of these things with the help of whatever product or routine that happens to be trending that day. Social media itself only serves as a highlight reel that makes it is so easy to lose perspective resulting in increasing dissatisfaction in day-to-day life. Social media causes us to look outward with jealousy and inward with insecurity. The field of positive psychology is a relatively new discipline that focuses on what makes life worth living. It studies the positive experiences and traits of some of the happiest among us. Notably, the discipline studies many people who carry very heavy burdens but who can find relief from that suffering through contentment and joy. Upon analyzing these people, researchers wanted to know whether it was possible to apply their perspective of life to everyday people. Scientists were searching for a way to combat our dissatisfaction, the most observed solution was gratitude.
The clinical definition of gratitude is "the appreciation of what is valuable and meaningful to oneself". Several studies have shown a positive correlation between gratitude and overall well-being. Science shows that gratitude is related consistently with the medial prefrontal cortex and with the neuropeptide oxytocin. Oxytocin, notably referred to as the love hormone, is associated with social bonding and deep relationships. Those who express higher levels of gratitude are shown to develop deeper relationships, have better sleep quality, increased heath, as well as reduce the need for materialistic items. They are also shown to be less likely to develop anxiety and depression, as well as respond to traumatic events better than those who do not exhibit this trait. Gratitude-based writing helps an individual to appraise events positively. Studies showed that the effects of gratitude writing lasted up to one-month post after the gratitude exercises. Gratitude is defined as a character trait that is affected by genetic factors, personality type, and cultural upbringing. Because a large factor of trait gratitude is pre-defined for us, some people inherently are predisposed to feel more/less grateful. Despite this, there are scientifically-backed methods to feeling more grateful.
What can you do to make yourself more grateful?
Gratitude journaling is very beneficial in incorporating gratitude and it is incredibly simple. Everyday write out three things that you are grateful for (I try to not list the same thing twice). It can be something as small as when a stranger opens a door for you, or it can be something as important as your health or family. For some, they like to do this in the morning as a way to start the day but I prefer to do this exercise at night as a way to reflect on the previous day. This exercise can feel a bit awkward at first but I encourage you to try it out! I recommend writing these things out as well instead of simply thinking them in your head.
For those like me who occasionally struggle with body image issues, I like to think of things my body has done for me or accomplished instead of the way that it looks. For example, I like to list things like "1. This body performed in London / 2. This body was has been with me through all my life experiences / 3. This body has been held by the people I love most.” These things make me feel grateful for my body even if I don't necessarily feel comfortable in it. Any step in the right direction is progress.
Vocalize to those in your life that you are grateful for them. It is beneficial for you to tell your friend or family member how much you appreciate them and it is likely to give them a positive feeling as well.
Take a mindful walk - this can be around your neighborhood or perhaps a local park. Take notice of the environment around you; try your best to not listen to music or a podcast and instead be mindful in the experience. Look at the beauty of nature or the people around you. Learn to be thankful for your space and community. Appreciate the little things like plants, air, and your body’s movement.
** Reminder: Gratitude is not meant to substitute therapy or to cure depression, it is simply an exercise. I highly recommend seeing a therapist if you are struggling with any kind of depression or anxiety.
Sources:
Duckworth, A. (2005). Positive psychology in Clinical Practice. The SAGE Encyclopedia of Abnormal and Clinical Psychology. https://doi.org/10.4135/9781483365817.n1040
Fekete, E. M., & Deichert, N. T. (2022). A Brief Gratitude Writing Intervention Decreased Stress and Negative Affect During the COVID-19 Pandemic. Journal of happiness studies, 1–22. Advance online publication. https://doi.org/10.1007/s10902-022-00505-6
Karns, C. M., Moore, W. E., 3rd, & Mayr, U. (2017). The Cultivation of Pure Altruism via Gratitude: A Functional MRI Study of Change with Gratitude Practice. Frontiers in human neuroscience, 11, 599. https://doi.org/10.3389/fnhum.2017.00599
Sansone, R. A., & Sansone, L. A. (2010) Gratitude and well being :and benefits of appreciation. Psychiatry (Edgmont (Pa. : Township)), 7(11), 18–22.
Wong, Y. J., Owen, J., Gabana, N. T., Brown, J. W., McInnis, S., Toth, P., & Gilman, L. (2018). Does gratitude writing improve the mental health of psychotherapy clients? Evidence from a randomized controlled trial. Psychotherapy research: journal of the Society for Psychotherapy Research, 28(2), 192–202. https://doi.org/10.1080/10503307.2016.1169332
Smoothie Staples
Looking for an easy way to get in your daily fruits & vegetables? Look no further than these smoothie recipes!
Looking for an easy way to get in your daily fruits & vegetables? Look no further than these smoothie recipes! Smoothies are quick and easy to make which makes them perfect to add into your routine. Let us know which recipe is your new favorite!
Tips and tricks:
Frozen fruit can be just as nutritious as fresh fruit and it is more cost effective than fresh fruit - you will also have cold smoothies by using frozen fruit without needing to add ice.
Consider your milk options - cow, almond, oat, soy, etc. Almond/oat are a great dairy-free alternative for anyone who is lactose intolerant but may slightly change the taste of the smoothie.
For more of a meal you can double the portion and add toppings for a smoothie bowl! Some topping ideas include: granola, peanut butter, coconut flakes, chia seeds, crushed nuts, cacao nips, and hemp hearts.
Blueberry Banana Muffin Ingredients:
1 cup frozen blueberries
1 ripe banana
1 cup unsweetened almond milk
1 tablespoon natural peanut butter
½ teaspoon cinnamon
Optional: ½ teaspoon vanilla extract (for extra muffin-like flavor)
Optional: 1 scoop vanilla protein powder (for added protein)
Nutrition Information (Approximate per Serving)
Calories: ~250
Protein: ~6g
Carbohydrates: ~40g
Fiber: ~6g
Healthy Fats: ~8g
Sugar: ~20g (naturally occurring from fruit)
This smoothie is rich in antioxidants (from blueberries), potassium (from banana), and healthy fats & protein (from peanut butter).
Peanut Butter & Jelly
Ingredients:
1 cup frozen mixed berries (strawberries, raspberries, or blueberries)
1 frozen banana
1 cup unsweetened almond milk
2 tablespoons natural peanut butter
½ teaspoon vanilla extract
1 teaspoon chia seeds (for extra fiber & omega-3s)
Optional: 1 scoop vanilla or peanut butter protein powder
Optional: ½ teaspoon honey or maple syrup (if you want extra sweetness)
Nutrition Information (Approximate per Serving)
Calories: ~320
Protein: ~10g (more with protein powder)
Carbohydrates: ~40g
Fiber: ~7g
Healthy Fats: ~14g
Sugar: ~22g (naturally occurring from fruit)
This smoothie is packed with fiber from berries and chia seeds, healthy fats & protein from peanut butter, and natural sweetness from the banana.
Chocolate PB Cup
Ingredients:
1 frozen banana
1 cup unsweetened almond milk
2 tablespoons natural peanut butter
1 tablespoon unsweetened cocoa powder
1 teaspoon honey or maple syrup (optional, for extra sweetness)
½ teaspoon vanilla extract
1 scoop chocolate or vanilla protein powder (optional, for added protein)
Nutrition Information (Approximate per Serving)
Calories: ~300
Protein: ~10g (more with protein powder)
Carbohydrates: ~35g
Fiber: ~6g
Healthy Fats: ~14g
Sugar: ~18g (mostly from banana)
This smoothie is packed with healthy fats from peanut butter, antioxidants from cocoa powder, and natural sweetness from banana.
Red Berry Banana
Ingredients:
1 cup frozen strawberries
½ cup frozen raspberries
½ cup pomegranate juice (or unsweetened coconut water)
½ cup unsweetened almond milk
1 small frozen banana (for creaminess)
1 teaspoon chia seeds (for fiber & omega-3s)
½ teaspoon vanilla extract (optional)
Optional: 1 scoop vanilla or berry protein powder
Nutrition Information (Approximate per Serving)
Calories: ~250
Protein: ~5g (more with protein powder)
Carbohydrates: ~45g
Fiber: ~8g
Healthy Fats: ~3g
Sugar: ~28g (naturally occurring from fruit)
This smoothie is loaded with antioxidants from strawberries, raspberries, and pomegranate juice, fiber from chia seeds, and natural energy from banana.
Green Goddess
Ingredients:
1 cup fresh spinach (or kale)
1 frozen banana
½ avocado (for creaminess & healthy fats)
1 cup unsweetened almond milk (or coconut water)
½ teaspoon fresh grated ginger (for digestion & immune support)
½ teaspoon vanilla extract (optional, for a hint of sweetness)
1 tablespoon chia seeds or flaxseeds (for fiber & omega-3s)
1 teaspoon honey or maple syrup (optional, for added sweetness)
Ice cubes (if desired, for a thicker texture)
Optional: 1 scoop vanilla protein powder (for extra protein)
Nutrition Information (Approximate per Serving)
Calories: ~280
Protein: ~6g (more with protein powder)
Carbohydrates: ~35g
Fiber: ~9g
Healthy Fats: ~12g
Sugar: ~15g (naturally occurring from fruit)
This smoothie is packed with vitamins & minerals from greens, healthy fats from avocado, fiber & omega-3s from chia seeds, and natural sweetness from banana—making it a perfect way to fuel your body and promote radiant skin!
Hailey Bieber Erewon Smoothie
Ingredients:
1 cup frozen strawberries (rich in vitamin C for collagen production)
½ frozen banana (for natural sweetness & creaminess)
1 cup unsweetened almond milk (or coconut milk for extra creaminess)
1 tablespoon maple syrup (for natural sweetness)
1 tablespoon coconut cream (for extra hydration & healthy fats)
1 tablespoon vanilla collagen powder (for skin support)
1 teaspoon hyaluronic acid powder (optional, for hydration & skin elasticity)
½ teaspoon vanilla extract (for that signature glaze flavor)
1 tablespoon sea moss gel (for minerals & skin nourishment)
1 teaspoon chia seeds or flaxseeds (for omega-3s & fiber)
Ice cubes (if desired, for a thicker texture)
Nutrition Information (Approximate per Serving)
Calories: ~350
Protein: ~12g (with collagen powder)
Carbohydrates: ~40g
Fiber: ~7g
Healthy Fats: ~12g
Sugar: ~22g (naturally occurring from fruit)
This smoothie is hydrating, skin-plumping, and glow-boosting, thanks to the hyaluronic acid, collagen, sea moss, and coconut cream—just like the Erewhon version!
Vitamin C Immune Smoothie
Ingredients:
1 cup frozen mango (high in vitamin C & beta-carotene)
½ cup frozen pineapple (rich in bromelain, an anti-inflammatory enzyme)
½ cup fresh orange juice (for a vitamin C punch)
½ cup unsweetened coconut water (for hydration & electrolytes)
½ teaspoon fresh grated ginger (for immune support & digestion)
½ teaspoon turmeric powder (for anti-inflammatory benefits)
½ lemon, juiced (for extra vitamin C & alkalizing effects)
1 teaspoon honey (optional, for soothing properties)
1 tablespoon chia seeds or flaxseeds (for omega-3s & fiber)
Nutrition Information (Approximate per Serving)
Calories: ~200
Protein: ~3g
Carbohydrates: ~45g
Fiber: ~6g
Healthy Fats: ~2g
Sugar: ~30g (naturally occurring from fruit)
Vitamin C: Over 150% of the daily recommended intake
This smoothie is high in antioxidants, anti-inflammatory compounds, and hydrating electrolytes, making it a great choice for immune support, digestion, and overall wellness!