Make Friends with Fiber

People start getting crazy about food this time of year. The holidays can be stressful with many holiday gatherings that include a lot of food options that can lead to unwanted weight gain. If you’re going to battle the bulge – remember to take your fiber.

We hear you cringing… maybe you’ve added more veggies and fiber-filled foods to their plate in the past and your digestive system didn’t cooperate very well. We recognize that fiber sometimes gets a bad rap for contributing to those digestive upsets, but fiber really is your friend. Let us help you get to know it a little better and learn a few simple fiber tips to help keep those unwanted inches off, especially during the holiday season.

What is fiber?

Fiber is a component of plant food that is never broken down and absorbed by the body, which allows it to perform important functions that no other food can. In other words, fiber is the part of veggies, fruits, beans, grains, nuts and seeds that resists digestion. Like a toothbrush for your colon, fiber helps clean out your digestive system and gets rid of the unwanted toxins (example-extra hormones, cholesterol, waste) that shouldn’t be there.

Fiber also provides a plethora of other health benefits, including proper colon health and intestinal bacterial balance. In addition, fiber-rich foods are essential for a strong immune system, faster metabolism and weight control, diabetes and cardiovascular disease prevention, beautiful skin and better overall health. Getting the right amount and type of fiber is key to keeping your internal health in check.

What’s the difference between soluble and insoluble fiber?

Insoluble fiber has a laxative effect and is found in fruit and vegetable skins, wheat, wheat bran, rye and rice. It doesn’t readily dissolve in water. It’s crucial for hearty, healthy bowel movements, which should be excreted at least once or twice a day.

Soluble fiber absorbs liquid, swells and is readily digested by intestinal bacteria. It’s very important for colon health. Soluble fiber creates a feeling of fullness and is the kind of fiber responsible for lowering LDL cholesterol. Examples of soluble fiber include chia seeds, flax seeds, oats, beans, lentils, and berries.

How much fiber do you need to eat?

There’s a big difference between how much fiber the average person is eating and how much they should be eating for optimal health. The recommended intake  for disease prevention is between 10-14 grams of fiber for every 1000 calories consumed, which averages to at least 35-40 grams per day for men and 25-30 grams per day for women. However, the average American fiber intake is only about half of what is recommended. For children, fiber is still important in their diet too and overall health. While they eat less, they should still be getting about 8-10 grams of fiber per day.

What’s the best fiber source?

While food is a great source, it can be challenging to get all the fiber we need from the food we eat daily. In addition to a healthy diet with fiber from food, our recommendation is Fiberwise. It will fill the nutritional gaps and ensure you get an adequate amount of fiber. Fiberwise has seven natural fiber sources with psyllium, soothing herbs and antioxidants. While most fibers only contain two-three sources of fiber, Fiberwise contains seven natural fiber sources with a proprietary blend of soothing herbs, antioxidants, and probiotics to make each one a truly one of a kind health supplement. And it comes in orange and berry flavors in larger containers or on-the-go packets for individual drinks for just pennies a day!


  • Has your doctor recommended Miralax for your kids’ digestive health? Fiberwise is a great alternative!
  • Want to eat less during mealtime? Take a glass of Fiberwise 15-30 minutes prior to your meal so you feel full and eat less.
  • Worried you’ll get bored with the same fiber drink daily? We offer many options from granola and fiber bars to ensure a healthy variety for you and your entire family.


Bowel and Digestive Support—Research shows that a high-fiber diet helps reduce the likelihood of hernias, hemorrhoids, diverticulitis, and other diseases of the bowel.

Heart Protector—Fiber helps lower cholesterol levels. It’s been shown that diets low in saturated fat and cholesterol that include seven grams of soluble fiber per day from psyllium husk may significantly reduce the risk of heart disease. (One serving of Fiberwise drink provides 3.4 grams of this soluble fiber.)

Powerful Immune Booster—Fiber provides food for the “friendly bacteria” in your large intestine that fight the growth of harmful bacteria and contribute to immune support throughout the entire body. In addition, fiber also absorbs and helps sweep away toxins, fat, and cholesterol so they are not recirculated into the blood.

Weight Control—By helping people feel fuller longer, fiber helps stop overeating—helping to prevent weight gain and allowing people to more easily shed excess pounds.

Blood Sugar Regulation—Fiber naturally reduces swings in blood sugar levels by slowing the release of sugars into the bloodstream.

Natural Cancer Fighter—Numerous studies suggest that eating a low-fat diet that is high in fiber can reduce the risk of developing some forms of cancer.

Natural Fatigue Fighter—Research has shown that boosting fiber intake improves mood and increases feelings of well-being while improving energy levels and reducing feelings of fatigue.

Now that you’re on friendly terms with fiber, start adding it to your diet today. Your body will thank you!