Welcome to Day 6 of the Colors of Change experience! You’re doing an amazing job just by being here and engaging with these simple, yet impactful actions. Today, we’re shifting focus to something that can change everything for your health for the long run: fiber. And don’t worry, we’re not going to suggest some drastic overhaul of your diet—this is all about small, achievable steps that you can take using what you already have at home.

Why Fiber?

Fiber may not sound exciting, but it plays a critical role in your long-term health. Unfortunately, most of us aren’t getting nearly enough. The average American woman consumes only about 15 grams of fiber per day, when the recommended daily intake is to get 25–30 grams. This shortfall can have significant consequences for your overall health, from digestive issues to an increased risk of heart disease, type 2 diabetes, and even certain cancers.

By simply increasing your fiber intake by 3–4 grams more than you are currently eating daily, you can make a huge difference for your health over time. It might seem small, but it adds up—and your body will thank you for it.

Why This Matters for Your Long-Term Health

Fiber is essential for digestion, heart health, and blood sugar regulation. A high-fiber diet has been linked to lower risks of heart disease, stroke, diabetes, and even cancer. It also promotes a healthy gut microbiome, which affects everything from your mood to your immune system.

But the benefits don’t stop there. Fiber also helps you feel full and satisfied, which can prevent overeating and help with weight management. Essentially, fiber is a powerhouse nutrient that supports your body from the inside out.

Fiber Benefits: Women’s Health Connection

Insulin Regulation: Fiber-rich diets can improve insulin sensitivity, stabilizing energy levels and possibly curtailing the risk of type 2 diabetes.
Weight Management: Some fibers help you feel satiated, potentially reducing overall calorie consumption.
Digestive Health: Dietary fibers feed the good bacteria in your gut microbiome. When these bacteria thrive, they produce helpful nutrients, like short-chain fatty acids (e.g., butyrate), which reduce inflammation and improve digestion.
Estrogen Metabolism: Fiber helps eliminate excess estrogen from the body, promoting hormonal balance.
Breast Health: Consistent fiber intake may lower the risk of breast cancer, especially when consumption starts in adolescence or early adulthood.
Mood and Mental Health: Balanced hormones and stable blood sugar levels, supported by fiber, can improve mood and may help lower the likelihood of anxiety and depression.

Personal Story: Learning the Hard Way

When we first started paying attention to our fiber intake, we realized we were only getting around 15 grams a day (you know the average intake, lol) ...way below what’s recommended. It wasn’t until we started making small, consistent changes—like adding more fruits, vegetables, and whole grains into our meals—that we felt the difference. Our energy levels improved, our digestion changed drastically, including eliminating chronic bloating, and we felt more balanced overall. The change was subtle, but powerful, and we never had to overhaul our kitchen to get there.

Check In: Let's Increase Your Fiber!

Today, we’re not asking you to make drastic changes to your diet. Instead, we want you to increase your fiber intake by just 3–4 grams. This is a small but impactful shift that can easily be done with foods you likely already have at home or additions to easily add if eating out (see additional eating out options below).

Your Fiber Boost: What’s Already in Your Kitchen?

Let’s take a look at some simple fiber-boosting options that you probably have in your kitchen right now:

1 medium apple: 4.4 grams of fiber
½ cup of cooked oatmeal: 4 grams of fiber
3 cups of air-popped popcorn: 3.5 grams of fiber
1 tablespoon of chia seeds: 5.5 grams of fiber
1 medium carrot: 1.7 grams of fiber
¼ cup of almonds: 3.5 grams of fiber
½ cup of cooked brown rice: 1.8 grams of fiber
1 slice of whole wheat bread: 2 grams of fiber
1 cup of raspberries (Fresh or frozen): 8 grams of fiber

You don’t need to run out to the grocery store or buy fancy foods—just take stock of what’s in your pantry or fridge and aim to add one fiber-rich food into one of your meals today. You’ll find it’s surprisingly easy to get those extra 3–4 grams!

Add some Fun: Fall Color Scale 🍎🌰🍞

You can make this fiber boost more engaging with a fall color scale. You’ll aim to add 3–4 grams of fiber today using foods that match one of the three fall colors:

Red: Think apples, strawberries, or a handful of raspberries.
Orange/Yellow: Carrots, sweet potatoes, or air-popped popcorn.
Brown: Whole grains like brown rice, whole wheat bread, or oats.

Look around your kitchen or pantry—what fiber-rich foods do you have that match these fall colors? Adding one of these will easily give you the fiber boost your body needs.

Adding Fiber When You’re Out & About

If you’re dining out or on the go, it’s just as easy to add a fiber boost to your meal. Here are a few ideas to increase your fiber intake without any extra hassle:

Order a Side Salad!
Sandwiches: Opt for whole grain bread and add extra fiber-rich toppings like spinach, tomatoes, and avocado.
Soups: Choose a vegetable-based soup, or add a side of whole grain bread or gluten-free seed crackers.
Smoothies: Add a fiber boost by choosing smoothies with ground flax seeds, kale, or berries.
Mexican Food: Choose whole beans (black or pinto) over refried beans, and ask for extra veggies in your burrito or tacos.
Chinese Food: Add steamed veggies to your meal or choose dishes with fiber-rich options like bok choy or broccoli. Swap white rice for brown rice or mixed veggies.
Mediterranean: Opt for dishes with fiber-rich ingredients like lentils, chickpeas, or hummus. Choose whole grain pita or add a side of tabbouleh or a Greek salad with extra veggies.
Fast Food Chains: Choose to add their side salad to your order. Opt for whole grain buns or wraps, or ask for extra lettuce, tomatoes, or onions in your sandwich.

Small tweaks like these can easily add 3–4 grams of fiber to your meals while you’re out and about.

Why It Matters for the Long Haul

By increasing your fiber intake even by a little bit, you’re building the foundation for long-term health. These small changes add up, and they’re simple enough to become part of your everyday routine. You don’t need a complete diet overhaul—just small, consistent actions that support your body’s natural functions.

The goal isn’t just to increase your fiber intake today, but to transform the way you think about it for the long-haul. By understanding how deeply fiber influences your digestion, energy levels, and even chronic disease prevention, you’re making a shift that will keep you feeling strong and healthy for years to come. This is how lasting change happens—by caring about meaningful actions, consistently.

Be well,
Jennifer & Heather

Bonus Resources

Autumn Fiber Favorites: Simple, Seasonal, and Nutritious

Discover 5 delicious high-fiber recipes that celebrate the flavors of the season while nourishing your body. These easy-to-make dishes are packed with fiber, helping to improve digestion and boost your energy. Whether you're looking to support gut health or simply enjoy the taste of autumn, these recipes bring together wholesome ingredients that will leave you feeling satisfied and energized. Perfect for adding more fiber to your meals without the fuss!