Beyond Salads: The Fiber Revolution Your Body Deserves
Be honest, when you hear "eat more fiber" you roll your eyes.
For most of my life, fiber was just another boring nutrition recommendation that I ignored. When someone said "eat more fiber," I'd immediately picture endless bowls of boring salads and bran cereal that tastes like cardboard. But over the years, I've completely transformed my relationship with fiber, discovering it's possible to create delicious, fiber-rich meals that look nothing like the sad pile of raw vegetables I'd always associated with "high-fiber eating."
Once I started exploring creative ways to incorporate fiber into foods I actually enjoyed eating, it became less of a chore and more of a culinary adventure. That kale in my fridge? Massage it with avocado (hello fiber duo!). Chickpeas sitting in the pantry? Roast them for a protein-fiber combo that's better than any store-bought snack. A forgotten bag of quinoa? Now we're really cooking.
Why Everyone's Talking About Fiber (And Why It's Suddenly Urgent)
Let's fast forward to the current fiber obsession that's taking over health podcasts, nutrition TikTok, and wellness blogs. It's not just another trend – there's solid science behind why nutritionists, doctors, and researchers can't stop talking about the importance of dietary fiber.
The growing interest stems from breakthrough research on the gut microbiome, otherwise known as the good and bad bacteria in your digestive tract that influence everything from your immune system to your mood. It turns out that fiber isn't just about "regularity" although that's still important. It's the primary food source for those beneficial gut bacteria that help maintain our overall health.
But there's an even more urgent reason fiber has been getting attention: colorectal cancer rates are rising alarmingly among young adults. Since the 1990s, the rate of colorectal cancer has been steadily increasing among adults younger than 50. The American Cancer Society reported that by 2019, about 20% of colorectal cancer diagnoses were in patients under 55 years old – roughly double the rate seen in 1995. This trend is so concerning that in 2021, screening guidelines were updated to recommend starting colonoscopies at age 45 instead of 50.
While researchers are still investigating the exact causes, dietary choices are among the primary suspects, particularly diets low in fiber and high in processed foods, red meat, and fat. According to Cancer Research UK, fiber may help reduce colorectal cancer risk by increasing stool frequency and bulk, diluting the contents of stool, and speeding transit time through the gut. This means less time for potential carcinogens to interact with the colon lining.
The Fiber Misconception
Here's where people get tripped up: when someone says "eat more fiber," most people don’t know what that really means.
The truth is, fiber comes in countless delicious forms, and the best fiber-rich diet includes variety, not just raw vegetables. Fun fact: avocados are fiber powerhouses.
Your gut bacteria actually prefer diversity – different types of fiber feed different bacterial communities, creating a healthier microbiome overall.
Fiber Superstars (That Aren't Just Salad)
Let's talk about some fiber champs that deserve a permanent spot in your rotation:
Beans and Legumes: Inexpensive, long-lasting in the pantry
Chickpeas (the foundation of everything from hummus to roasted snacks or my go-to quinoa bowl)
Black beans
Lentils (cook faster than other legumes and work in everything from soups to salads)
You can buy pre-cooked lentils or make them in an Instant Pot if you have one.
Whole Grains:
Quinoa (technically a seed but acts like a grain with more protein)
You already know I love a good quinoa bowl
Oats (not just for breakfast – try savory oat bowls!)
Stay tuned for my go-to granola recipe that my brother said tasted like Honey Bunches of Oats (in a good way)
Fruits Beyond Apples:
Berries (fiber and antioxidants)
Pears (one of the highest-fiber fruits)
Kumquats (remember to eat the fiber-rich rind)
Avocados (yes, that creamy goodness is loaded with fiber)
Vegetables That Aren't Just Salad Greens:
Artichokes (one of the highest-fiber vegetables)
Trader Joe’s sells marinated artichokes that are so good on their own, added in salads, in pastas, roasted, or on pizza. They also make for a great dip if you dump the whole jar into a food processor.
Sweet potatoes (the skin is especially fiber-rich)
Nuts and Seeds:
Chia seeds (can absorb up to 10x their weight in water)
Flaxseeds (need to be ground to access their benefits)
Almonds (the perfect fiber-protein-healthy fat combo)
About one handful of almonds (approximately 1 ounce or about 23 almonds) contains approximately 3.5-4 grams of fiber. A great little mid-afternoon snack.
My Fiber Sneaking Strategy
Here's my philosophy: the best fiber is the fiber you actually eat. And you're more likely to eat it when it's incorporated into dishes you already love rather than forcing yourself to choke down foods that don't bring you joy.
Some of my favorite fiber-sneaking techniques:
The Smoothie Method: Add a tablespoon of ground flaxseed or chia seeds to your morning smoothie – you won't taste them, but your gut will thank you.
The Roasted Vegetable Revolution: Remember the days of sheet-pan dinners on Pinterest? That's fiber that doesn't feel like a chore to eat.
The Dip Strategy: Hummus, bean dips, and even avocado spread all deliver fiber in a form that makes you want to eat more vegetables as vessels.
Granola to the Rescue: snack on it, add it to yogurt, do whatever you want with it really.
If you’re managing Sjogren's or other chronic conditions, fiber takes on additional importance. It helps maintain hydration through water absorption, supports stable blood sugar levels which is crucial for managing inflammation.
But there's a balancing act: too much fiber all at once, especially if you're not used to it, can be challenging.
Here's my approach:
Increase fiber intake gradually (too much of a good thing isn’t always great)
Pair fiber-rich foods with plenty of water
Focus on gentle fiber sources when symptoms are flaring; meaning, consider cooked versus raw based on how you're feeling
Remember: your fiber journey doesn't have to be about depriving yourself or forcing down foods you hate. It's about finding delicious ways to incorporate more plant diversity into meals you already enjoy.
Some days you might have the energy to prepare a big bowl with five different plants, and other days you might be reaching for that emergency can of fiber-rich beans to add to a simple pasta. Both are wins.
The goal isn't to hit some perfect fiber target every day, but instead it's to nourish yourself and your gut microbiome in a way that feels sustainable and enjoyable.
Coming Soon: Stay tuned for my next post where I’ll share my granola that I make every Sunday night.