FIBERMAXXING
We’ve all had those days… feeling sluggish, bloated, or constantly hungry no matter how much we eat. While it’s easy to blame it on stress or a busy schedule, one often-overlooked culprit is a lack of fiber. Despite being essential for overall wellness, fiber is something most people aren’t getting enough of (1). It’s not just about keeping things “regular”… fiber helps to support heart health, gut health, weight management, and can even help to stabilize blood sugar levels (1). The good news? Adding more fiber to your day is easier than you might think, especially with the help of places like Clean Juice!
Fiber is a type of carbohydrate found in plant-based foods that your body can’t fully digest (2). Unlike other carbs that break down into sugars, fiber passes through your digestive system mostly intact, helping to keep things moving and supporting gut health (3). There are two main types: soluble fiber, and insoluble fiber.
Soluble fiber is a type of dietary fiber that dissolves in water and forms a gel-like substance in the digestive tract. This unique property helps slow down digestion, which can help stabilize blood sugar levels and lower cholesterol, particularly LDL cholesterol (1). Soluble fiber also helps support gut health by feeding beneficial gut bacteria, acting as a prebiotic (3). You can find it in foods like oats, apples, citrus fruits, carrots, peas, flaxseeds, and legumes such as beans and lentils (1). Including more soluble fiber in your diet can support heart health, improve digestion, and help you feel fuller longer, making it a powerful ally kicking cravings, snacking, and supporting overall wellness (1).
Insoluble fiber is the type of dietary fiber that does not dissolve in water (1). Instead, it adds bulk to stool and helps food move more efficiently through the digestive system, helping promote regularity and ideally preventing constipation (3). While it doesn’t directly impact cholesterol or blood sugar like soluble fiber, its role in supporting a healthy, functioning gut is essential. Insoluble fiber is found in foods like whole wheat, brown rice, nuts, seeds, and the skins of fruits and vegetables (1). It acts almost like a broom for your digestive tract, keeping things flowing and helping reduce the risk of inflammatory bowel disorders (3). For optimal health, it’s important to include both insoluble and soluble fiber sources in your daily diet (2).
For people eating the Standard American Diet (SAD), a dietary pattern characterized by high consumption of processed foods, refined grains, high-fat dairy, and red and processed meats, and low consumption of fruits, vegetables, and whole grains, most will consume around 10 to 15 grams of fiber daily (2). That may sound like a lot, but in reality, it’s only half of what we actually need. The recommended daily intake of fiber, according to the FDA, is categorized by age and gender (1):
- Women under 50: 25 to 28 grams per day
- Men under 50: 31 to 34 grams per day
- Women 51 and older: 22 grams per day
- Men 51 and older: 28 grams per day
There’s often confusion about which foods are actually rich in fiber, so let’s clear that up. Fiber is found in plant-based foods like fruits, vegetables, nuts, seeds, beans, lentils, and whole grains. In contrast, animal proteins such as chicken, fish, beef, seafood, and eggs contain no fiber at all. Processed foods and baked goods – like chips, pastries, and snack bars – typically contain only 1 to 2 grams of fiber per serving, making them a poor source, especially since there are other ingredients in those food items such as sugar and seed oils (2). While some fiber may be present in the typical American diet, it often comes from less nutritious sources. To truly boost your fiber intake, the best choice is whole, plant-based foods.
To put this into perspective, one cup of raspberries has 8 grams of fiber, one cup of carrots contains 3.6 grams of fiber, one tablespoon of chia seeds contains 4 grams of fiber, and half a cup of beans contains about 7 grams of fiber. On the other hand, many highly processed foods fall short when it comes to fiber. One cup of corn flake cereal contains 1 gram of fiber, one cup of potato chips has about 1.5 grams of fiber, and one slice of white bread contains about 0.8 grams of fiber (4).
The highest fiber options will be fruits, veggies, nuts, and seeds: These foods are higher in fiber than many other foods because fiber comes from the cell walls of plants, which these foods naturally contain in abundance. The thick plant cell structures provide both soluble and insoluble fiber, which our bodies can’t fully digest but are essential for digestion and overall health (1). Additionally, these foods are typically less processed and usually consumed in their most natural form, preserving their natural fiber content. Nuts and seeds are especially fiber-dense due to their fibrous outer coatings.
If you’re struggling to get your fiber intake up, kick cravings to the curbs, and support digestive health — “fibermaxxing” may be your new best friend. It’s not an official medical term, but the objective of fibermaxxing is to ensure you eat enough fiber on a daily basis. It’s all about building meals and snacks around fiber-rich foods like fruits, veggies, beans, lentils, seeds, nuts, and whole grains. The goal of fibermaxxing is to meet or exceed the recommended daily fiber intake while not “overdoing it.” A simple way to do this is by adding in more ingredients instead of taking some away. terms, or URLs.
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Some individuals enhance their fiber intake by incorporating chia and flax seeds into their smoothies and yogurt bowls, sprinkling roasted chickpeas on salads, or mixing avocado into scrambled eggs. At Clean Juice, certain smoothies contain as much as 12 grams of fiber – representing 48% to 32% of the recommended daily intake for women and men under 50 in just one serving!
Below is a breakdown of our fiber-rich smoothie blends based on their fiber content in a 16 oz smoothie:
Fiber Content (12g):
Fiber Content (9g):
– Mighty Mocha One (with hemp protein)
– Recharge One (with hemp protein)
Fiber Content (8g):
– Evergreen One (with hemp protein)
Fiber Content (7g):
– Electric One (with hemp protein)
Smoothies offer a simple and tasty way to increase your fiber consumption by blending whole fruits, vegetables, nuts, seeds, and even grains into a convenient beverage. Unlike juices that strain out the pulp and most of the fiber, smoothies retain all the edible parts of the ingredients, preserving their natural fiber content. By adding ingredients like berries, spinach, chia seeds, almond butter, or oats, you can significantly boost the fiber content of your smoothie, making it an ideal choice for busy individuals who struggle to consume enough fiber-rich foods throughout the day. Additionally, blending aids in easier digestion and nutrient absorption, promoting prolonged satiety and improved digestion. By swapping low-fiber processed snacks for fiber-packed smoothies, you can effortlessly start maximizing your fiber intake and reap the associated health benefits.
Apart from obtaining fiber from Clean Juice, there are other ways to incorporate fiber-rich foods into your diet. Snacking on fruits, vegetables, nuts, seeds, and dips like hummus and guacamole is beneficial. During main meals, aim to include two sources of fiber, such as berries and avocado for breakfast, carrot sticks and almonds for lunch, and broccoli and brown rice for dinner. Keeping the skin on fruits and vegetables, especially when organic, can further enhance your fiber intake. Additionally, transitioning from refined grains to whole grains by opting for whole wheat bread, brown rice, quinoa, or barley can boost your fiber consumption. It’s important to gradually increase fiber intake to prevent digestive issues like bloating, gas, or constipation, especially if your body is not accustomed to high fiber intake.
Increasing your fiber intake doesn’t have to be complex. By making consistent and simple choices over time, you can effectively boost your fiber intake. Whether through whole foods, snacks, or a daily smoothie from Clean Juice, prioritizing fiber supports various aspects of your health and overall well-being. Remember that both soluble and insoluble fibers are essential for maintaining optimal bodily functions. Start small, stay mindful, and enjoy the advantages of a fiber-rich diet.
Sources:
1. Akbar A, Shreenath AP. High Fiber Diet. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK559033/
2. U.S. Department of Health and Human Services. (2024, June 17). Rough up your diet. National Institutes of Health. https://newsinhealth.nih.gov/2010/08/rough-up-your-diet
3. Fu J, Zheng Y, Gao Y, Xu W. Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms. 2022 Dec 18;10(12):2507. doi: 10.3390/microorganisms10122507. PMID: 36557760; PMCID: PMC9787832.
4. Current dietary guidelines. Food Sources of Dietary Fiber | Dietary Guidelines for Americans. (n.d.). https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources-fiber Please rewrite the following sentence:
“The quick brown fox jumps over the lazy dog.”