The Fiber Fix: Why You Probably Need More (and How to Actually Get It)
Most people treat fiber like an afterthought, but it’s one of the most underrated tools for better digestion, balanced blood sugar, heart health, and overall longevity. In this post, we break down what fiber actually is, the different types (and why that matters), and how to increase your intake in a realistic, sustainable way. Whether you're trying to improve your gut health, manage your hunger, or just feel better day to day, this is your science-backed, no-nonsense guide to making fiber work for you.
BLACK IRON RADIO EP. 265: The Fiber Fix: Why You Probably Need More (and How to Actually Get It)
Fiber isn’t glamorous, but it’s a game changer. And most people aren’t getting nearly enough. Maggie, Acacia, and Amanda break down what fiber actually is, why it matters for gut health, blood sugar, heart health, and hunger, and how to get more of it in a way that feels doable and sustainable. They also touch on probiotics, net carbs, and the common mistakes people make when trying to increase their intake. This is your no-nonsense guide to making fiber a bigger (and easier) part of your routine.
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At Black Iron, we don't hype things unless they’re worth the noise. And fiber is worth the noise. If you’ve ever wondered why your coach won’t shut up about it, buckle up. We’re breaking down why fiber matters, what kind you need, and how to sneak more into your meals without blending psyllium husk into a cement smoothie (we’ve been there).
First up: What the heck is fiber?
Fiber is a type of carb, but unlike its party-hard cousins (hi sugar and starch), it doesn’t break down into glucose. Instead, it does some serious behind-the-scenes work in your gut. There are two main types:
Soluble fiber dissolves in water, forms a gel-like goop in your gut (yes, that chia-pudding texture is doing something), and helps regulate blood sugar and cholesterol.
Insoluble fiber doesn’t dissolve. It bulks up your stool and keeps things moving—basically your digestive system’s broom.
You also have fermentable vs. non-fermentable fiber. Fermentable fiber feeds your good gut bacteria (hello, gut health), while non-fermentable fiber is more about regularity and rhythm.
If that all sounds overwhelming, don’t worry. You don’t need to micromanage your fiber intake like a macro-obsessed spreadsheet gremlin. Eat a varied, whole food-heavy diet and you’re likely getting a solid mix.
But what about probiotics and gut health?
Spoiler alert: if you’re eating plenty of plants, legumes, fruits, veggies, and grains, you’re already doing the prebiotic thing. And unless your doctor says otherwise, you probably don’t need a probiotic supplement.
Here’s the deal:
Prebiotics = fiber that feeds gut microbes.
Probiotics = the actual microbes.
Postbiotics = the byproducts those microbes produce (like butyrate), which support gut health and reduce inflammation.
If you’re smashing a diverse, high-fiber diet, you’re naturally supporting a balanced gut microbiome. Probiotic pills aren’t magical, and in some cases, they might actually mess with your gut by flooding it with generic strains that don’t play nice with your system.
Why does fiber actually matter?
Gut health: Keeps your digestive system smooth, regular, and less inflamed.
Blood sugar control: Slows down digestion and sugar absorption, helping prevent crashes.
Heart health: Binds to bile acids, helping reduce cholesterol and blood pressure.
Fullness and weight management: More fiber = more fullness = less hangry chaos.
Longevity: Study after study shows that higher fiber intake is linked to lower all-cause mortality. Like, across the board.
And no, you don’t need to be perfect. But if you’re only pooping three times a week? You’re gonna feel the difference when you start getting fiber from actual food.
So how much do you really need?
General guidance: 25–35g per day, depending on your size and calorie intake. A good ballpark is 13–14g per 1,000 calories consumed. But don’t jump from 5g to 45g overnight unless you enjoy bloating, gas, and resenting kale. Ease in. Hydrate. Give your gut time to adjust.
Okay, but how do I actually eat more fiber?
Here’s the no-fluff approach:
Add produce to every meal. Don’t love veggies? Shred 'em, blend 'em, roast 'em, hide them in sauces if you have to.
Use whole fruits and veggies (not powders) as your go-to sources.
Sprinkle flax, chia, or psyllium husk on oatmeal or yogurt (don’t blend it unless you want to drink slime).
Swap some low-fiber carbs (white rice, cereal) for higher-fiber ones (quinoa, lentils, beans, berries).
Snack smart: think raw carrots, cucumbers, edamame, popcorn—not just bars labeled “high fiber.”
Plan ahead. Treat fiber like your fourth macro.
Oh, and about those protein bars and “low-carb tortillas” boasting 30g of fiber? They're often loaded with processed, hard-to-digest fibers (looking at you, isomalto-oligosaccharides) that can blow up your gut—literally. A Quest bar isn't a pre-workout meal, it’s a fart grenade.
Fiber isn’t one-size-fits-all
If you’ve got gut issues like IBS, SIBO, or chronic bloating, more isn’t always better. Some types of fiber (especially the insoluble, scratchy ones) can be irritating to a compromised gut lining. This is where cooking, blending, or choosing softer fiber sources matters—and where working with a coach or doctor helps.
TL;DR:
You almost definitely need more fiber.
Get it from real, whole foods.
Gradually increase it and hydrate like it’s your job.
Don’t fall for “net carb” gimmicks that mask fiber bombs.
Be strategic if you’re dieting—too much fiber can crowd out usable carbs.
If you’re struggling with digestive issues, there’s nuance—work with a pro.
Fiber isn’t sexy, but it’s powerful. If you want better energy, digestion, blood sugar, and long-term health, it deserves a starring role on your plate.
Want help dialing it in? That’s literally what we do. Hit us up at Black Iron Nutrition and let’s get you pooping like a champ.
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
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