Full of 💩? Let's Talk Fiber and Gut Health

When's the last time you thought about your fiber intake? If your gut's been feeling sluggish, bloated, or just plain off, it might be time to take a closer look at your fiber game.

Fiber is the indigestible part of plant foods that keeps your digestive system running smoothly. Think of it as your gut's personal trainer: it keeps things moving, strengthens the microbiome, and even helps with weight and blood sugar management.

There are two main types:

• Soluble fiber: dissolves in water to form a gel-like substance. It helps lower cholesterol and regulates blood sugar. Found in oats, apples, beans, and citrus fruits.

• Insoluble fiber: adds bulk to stool and helps food pass more quickly through the stomach and intestines. Found in whole grains, nuts, and veggies.

Not getting enough fiber can lead to constipation, irregular digestion, and even increase the risk of chronic conditions like heart disease or type 2 diabetes. Most people should aim for 25-38 grams per day or more, but the average American gets far less.

Tips to get things moving:

• Start your day with a fiber-rich breakfast (oatmeal, chia seeds, wild blue-berries, flax seed)

• Add veggies to every meal (broccoli, carrots, cauliflower, spinach, kale, sweet potatoes, peas, etc)

• Choose whole grain options over refined ones

• Drink plenty of water — at least 10 cups per day (fiber needs it to do its job!)

• Consider a fiber supplement if you’re falling short — we recommend Thorne’s FiberMend® (30% off for Magnum Clients).

If you’re suddenly increasing your fiber intake, do it gradually—unless you enjoy feeling like a balloon.

Gut health is more than just digestion. A healthy gut means potentially better immunity, mood, and even hormone regulation. So if you’ve been feeling off, stressed, or, well, full of 💩, it might be time to show your gut some love.

Your poop says a lot about you. Make sure it’s saying something good.

Types 3 and 4 are considered ideal.