The Fiber Fix: Eat More, Feel Fuller, Fix Your Gut
- Kiki Cunningham
- Dec 23, 2025
- 2 min read
Fiber: The Quiet MVP of Fat Loss & Gut Health
Fiber doesn’t get the hype that protein does... BUT if you’re constantly hungry, bloated, or struggling with digestion, it might be the missing piece.
Most people are drastically under-eating fiber without realizing it. The good news? Fixing it doesn’t require supplements, detoxes, or extreme dieting. Just smarter food choices that actually work with your body... NOT against it.
HIGH-FIBER FOODS THAT ACTUALLY HELP
🍓 Fruits
Berries – High in fiber and antioxidants, help control cravings and support digestion.
Apples & Pears (with skin) – Soluble fiber slows digestion and keeps you fuller longer.
Bananas – Contain prebiotic fiber that feeds healthy gut bacteria.
🥦 Vegetables
Cruciferous veggies (broccoli, Brussels sprouts, cauliflower) – Add bulk and support regular digestion.
Leafy greens – Low calorie, high volume, great for fullness and nutrients.
Carrots & Sweet Potatoes – A mix of soluble and insoluble fiber for steady energy.
🌾 Whole Grains
Oats – Rich in beta-glucan, which helps with fullness and blood sugar control.
Quinoa, brown rice, barley – Slow-digesting carbs that keep energy steady.
Whole-grain breads & cereals – Better digestion than refined options.
🥜 Nuts & Seeds
Chia & flax seeds – Extremely high in fiber; absorb water and promote fullness.
Almonds, pistachios, walnuts – Fiber + healthy fats = long-lasting satiety.
🫘 Legumes
Lentils, chickpeas, black beans, kidney beans – Fiber-rich and gut-friendly.
Edamame & split peas – Plant protein + fiber combo for appetite control.
WHY FIBER MATTERS...
Keeps you full longer – Slows digestion and reduces mindless snacking.
Supports regular digestion – Helps keep things moving comfortably.
Feeds good gut bacteria – Improves digestion, immunity, and even mood.
Balances blood sugar – Prevents energy crashes and cravings.
Supports heart health – Helps manage cholesterol levels.
FEEL BETTER THROUGH THE HOLIDAYS
The holidays don’t have to wreck your digestion, energy, or progress. I help clients build simple nutrition strategies (like fiber + protein balance) that actually fit real life. If you want to enjoy the season and feel good heading into 2026, let’s build a plan that works.
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