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Arete Warriors – spirit, mind, body strong
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Protein is good. Fiber is transformational.
If there were a supplement that improved digestion, balanced blood sugar, supported hormones, strengthened immunity, and reduced long-term disease risk…
we’d all be taking it.
But here’s the kicker: it’s not a supplement.
It’s fiber.
And most women and children aren’t even coming close to getting enough.
The average adult woman should aim for ~25 grams/day.
Most children need their age + 5–10 grams.
The average intake is often half of that.
SIDE NOTE: At least one of you reading this is in full blown ketosis right now (and I am SO proud of you)! It is not easy to do.
Keto for those of you who don’t know is a VERY low carb, high fat way of eating. There is not much room for fiber on keto.
So how can both be true – that ketosis has benefits and fiber is essential?
Hold that thought. We’ll come back to it.
Let’s Prepare – the warm up
Fiber isn’t just about “keeping things moving.” It’s doing serious behind-the-scenes work:
Blood Sugar Stability
Fiber slows how quickly sugar enters the bloodstream. That means more stable energy, fewer cravings, less afternoon “I need something sweet right now” desperation.
For some of us, this alone is huge.
Gut Health = Everything Health
Fiber feeds your gut bacteria, which supports your immune system, influences your mood, and helps regulate inflammation.
If your gut bacteria had a love language, it would be fiber.
Hormone Support (Yes, Really)
Fiber helps your body eliminate excess hormones, especially estrogen.
This means better cycle regulation, fewer PMS symptoms, and support during perimenopause.
Long-Term Health
Higher fiber intake is associated with lower risk of heart disease, Type 2 diabetes, and certain cancers.
Why Fiber Matters for Our Kids
Most kids are growing up on ultra-processed, low-fiber foods, which means more blood sugar swings, more digestive issues, and less microbial diversity. (This matters more than we used to think).
Fiber helps kids stay full longer, focus better, and build a resilient gut early.
You’re not just feeding them today. You’re programming their health long-term.
Your Husband Needs This Too
Men tend to eat even less fiber than women.
Higher fiber intake is strongly linked to lower risk of heart disease — the leading cause of death in men.
If that’s not motivating enough: Fiber leads to better digestion, improved cholesterol, and more stable energy.
One Important Note
If you increase fiber… you need to increase water too.
Otherwise, things can get… uncomfortable.
Also, don’t go from 5g to 30g overnight or your gut will revolt. 😵
There are different types of fiber.
Soluble Fiber slows digestion, steadies blood sugar, lowers cholesterol and feeds good gut bacteria.
Good choices are oats, beans, lentils, avocados, apples, berries, chia seeds and flaxseed.
Insoluble Fiber speeds up digestion, adds bulk to stool, and prevents constipation.
Whole grains, nuts, seeds, leafy greens, and the skins of vegetable and fruits are good options.
Prebiotic fiber feeds beneficial gut bacteria, improves immunity, digestion and even mood!
Foods like garlic, onions, bananas (especially slightly green), asparagus, and oats are good sources.
Most whole foods contain a mix, which is exactly what you want.
Fiber-added foods like “fiber brownies” or “keto tortillas” etc. often contain isolated fibers (like inulin or polydextrose). These can help but, they don’t replicate the full benefit of real food fiber.
Let’s Work – the exercise
High fiber, protein rich diets are the best all-around way of eating in my opinion. But we should also be reminding our bodies how to burn fat for fuel on occasion.
Keto (high fat, low carb, moderate protein) requires your body to burn fat for its main fuel source.
I think we can all agree we eat too many processed carbs on the whole. Keto eliminates those AND most of the good (fiber-filled) carbs I’m recommending in today’s email.
When someone gets deep into ketosis, their body is using fat for their main fuel source. People who have spent a fair amount of time there (not easy to do) eventually become fat adapted.
This means they can eat more carbs without coming out of ketosis or can oscillate between the two states more easily. (They have metabolic flexibility.)
As is the case with most nutrition advice, there’s no one right way to do it, but proponents often suggest a strict keto phase for 30 to 90 days initially to “reset” the metabolism and get IN to ketosis.
Once that baseline is established, you can cycle out and eat a more varied, whole-foods-based “Slow Carb” diet, returning to a strict keto week perhaps once a month or during seasonal changes.
If that’s too much for you, or you just don’t want to do it that way, you could also try a short-term cycle.
Weekly Keto Cycling (The most common approach)
This is typically recommended for people who are already fat-adapted and want to maintain the benefits of keto without the restrictive lifestyle.
Usually 5–6 days of standard ketogenic eating followed by 1–2 days of “re-feeding” with healthy, complex, fiber-filled carbohydrates (not donuts, pizza and fries).
This provides enough time to deplete glycogen and keep the fat-burning machinery “greased,” but replenishes glycogen often enough to support thyroid health and athletic performance.
The 2-on-1-off Rhythm
For those who find a full week of keto too taxing, you could try a more frequent rotation.
Two days of strict keto followed by one day of higher fiber intake.
There’s no one “right” way—but staying in low-fiber mode long-term isn’t it.
Even if you skip the Ketosis goal all together and just eliminated all processed, simple carbs using the cycles above you’d be healthier.
I teach people to build their diet around Protein, Fat and Fiber.
I personally tend to eat more protein than Ketosis allows. I also feel best when I limit my carb intake to only fibrous sources.
Fiber isn’t flashy, but it quietly improves almost everything.
Energy. Hormones. Gut health. Long-term disease risk.
And most people are missing it.
When you get the basics right, everything else gets easier.
