43. All About Fiber: The Sh*t you should be eating more (Part 2)

In this episode, two nutrition coaches, Emily and AJ, dig into fiber, why it matters, how to actually get more of it into everyday meals, and where they disagree on supplements. They cover easy ways to add fruits and veggies to breakfast, lunch, dinner, and snacks, then debate common fiber mistakes, including when (if ever) it's okay to lean on a fiber supplement instead of whole foods.

5 Key Takeaways:

Aim to include a fruit or vegetable at every single meal,it's one of the simplest, highest-impact habits for health and fullness.
Small swaps make fiber easy: add berries to yogurt, toss frozen peas or spinach into a bowl, or blend greens into sauces and smoothies.
Increase fiber gradually (about 5 grams a day) rather than all at once to avoid digestive discomfort.
Whole-food fiber sources are preferred, but fiber supplements have a place, especially for people with chronic constipation or those struggling to hit their goals through diet alone.
Variety matters: eating the same "healthy" meals every day can leave gaps in fiber types and micronutrients, so mix up your sources.

"You could have a really great meal plan where you're very consistent and you're only eating healthy foods, but if you eat the same exact thing for every breakfast and every lunch and every dinner, you're not gonna get a variety, and you're probably missing out on a lot of different types of fibers and/or different types of micronutrients if you are very regimented." - AJ

Connect with Emily and AJ

Website: https://www.emilylevercoaching.com/

Instagram: https://www.instagram.com/bedellever/

References

https://link.springer.com/article/10.1186/s44410-025-00011-9

https://pubmed.ncbi.nlm.nih.gov/31377851/

Enjoyed the Episode?

If this conversation resonated with you, make sure to subscribe, leave a review, and share this episode with a friend who's stuck in the start-over cycle. Your support helps more people find the podcast and build healthier habits that last.

Until next time—keep showing up, stay consistent, and remember: small steps add up to big change.

Denne episoden er hentet fra en åpen RSS-feed og er ikke publisert av Podme. Den kan derfor inneholde annonser.

Episoder(48)

48. Strong for Life: Minimizing muscle loss with age

Sarcopenia, the gradual loss of muscle mass and function, affects everyone as they get older, typically beginning in our late 30s to early 40s. In this episode, we break down why it happens, what's ac...

12 Okt 42min

47. Stronger Miles: Why Runners Should Be Lifting Weights

This week, we dive into why runners, and endurance athletes of all kinds, should be incorporating resistance training into their routines. We break down how lifting complements running by improving ru...

5 Okt 35min

46. Your Gut, Your Brain & Your Performance: The Science Behind the Connection (Part 2)

In this episode, the Emily and AJ dig into the gut-brain connection, busting the myth that gut-produced serotonin directly controls your mood, and explaining how exercise redirects blood flow away fro...

28 Sep 28min

45. Your Gut, Your Brain & Your Performance: The Science Behind the Connection (Part 1)

Ever felt butterflies before a big presentation, or a stomach-drop when you're stressed? That's not "all in your head", it's the gut-brain axis at work. In this episode, we break down the science of h...

21 Sep 27min

44. Fad Diets: Why the "Next Big Thing" Usually Isn't the Answer

Fad diets keep resurfacing because they promise fast, dramatic results but this episode breaks down why the "next big thing" almost never works long-term. From juice cleanses and detoxes to carnivore,...

14 Sep 36min

42. All About Fiber: The Sh*t you should be eating more (Part 1)

In this episode, Emily and AJ dive into fiber, one of the most overlooked pillars of a healthy, sustainable diet. They break down the difference between soluble and insoluble fiber, explain how each s...

1 Sep 30min

41. Raising Active Kids: How to Get Your Children Involved In Fitness

This week's episode dives into raising active kids and getting children genuinely excited about movement. Emily and AJ shared how modeling healthy habits, rather than just talking about them, became a...

24 Aug 28min