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Fiber. Fiber. Fiber.
There's a lot out there right now about increasing your fiber intake. Much of that conversation is tied to something sobering: colorectal cancer is one of the most common cancers among both men and women.
This topic sits close to my heart. During my nursing career in the acute care setting, I worked on a colorectal unit where I cared for patients with a wide range of conditions, including IBS, Crohn's disease, diverticulitis, ulcerative colitis, and colorectal cancer.
I've seen firsthand how conditions affecting the gut can impact someone's daily life—and I've also seen how important it is to pay attention to the foundations of gut health.
One of those foundations? Fiber.
Fiber is important when it comes to a healthy gut. But there are a few things about fiber that are not being talked about.
More isn't always better, and how you increase fiber matters.
How much should you actually get? How quickly should you increase it? What happens if your gut doesn't tolerate a big increase? And when could adding more fiber actually make things worse?
Let's get into it.
WHAT THE RESEARCH SHOWS
A large systematic review and meta-analysis published in The BMJ, pooled data from 25 prospective studies and found that every additional 10 grams of dietary fiber consumed per day was associated with roughly a 10% reduction in colorectal cancer risk, with an even stronger benefit from whole grains specifically — about a 20% reduction for every three servings a day.
That is one of the reasons why including fiber daily in your diet is so important. Now let's talk about the "how," because that is just as important.
HOW MUCH FIBER DO YOU ACTUALLY NEED?
On average, about 25 grams a day is a good general target. But "average" is based on consuming according to the current health of your gut:
How many calories you eat — fiber needs are often calculated relative to caloric intake, not just as a flat number
Whether you're male or female — general guidelines run a bit higher for men than women
Whether you're currently dealing with a flare of IBS, Crohn's, or another inflammatory gut condition
Which brings me to an important caveat.
WHEN TO BACK OFF
If your gut is inflamed or you're in the middle of a flare, this is not the moment to load up on fiber across the board. Instead:
Decrease your total fiber intake temporarily
Focus on soluble fiber (oats, bananas, cooked and peeled fruits/veggies, psyllium) rather than insoluble fiber (bran, raw vegetables or vegetable skins, whole grain husks)
Soluble fiber dissolves into a gel-like substance that's gentle on an already-irritated gut and easier to digest. Insoluble fiber is rougher and more mechanically stimulating — great for keeping things moving when your gut is healthy, but often the wrong choice when it's inflamed. It can actually cause more disruption within the gut. Once the flare settles, fiber can be reintroduced gradually.
SOLUBLE VS. INSOLUBLE, THE QUICK VERSION
Soluble fiber dissolves in water and forms a gel. Found in oats, beans, apples, citrus, psyllium. Helps regulate blood sugar and cholesterol and is generally gentler on a sensitive gut.
Insoluble fiber doesn't dissolve; it adds bulk and helps move things through. Found in whole grains, wheat bran, nuts, and vegetable skins. Excellent for regularity when your gut is healthy.
Most whole foods contain a mix of both, which is one more reason food-first is usually a better strategy than a single supplement.
THIS IS IMPORTANT TO WATCH FOR
If you increase fiber too quickly, you will feel it. Bloating, gas, cramping, and general digestive discomfort are common when intake jumps up faster than your gut bacteria can adjust. This doesn't mean fiber is "bad" for you — it usually just means you went too much, too fast.
DON'T FORGET THE WATER
Fiber needs water to do its job. Without enough fluid, increasing fiber can actually make constipation worse instead of better, especially with insoluble fiber, which absorbs water as it moves through your gut. As you increase fiber, increase your water intake right along with it.
HOW TO ADD FIBER WITHOUT THE MISERY
Increase gradually, not all at once — give your gut weeks to adjust, not a few days
Increase your water intake alongside it
Pay attention to your body — mild adjustment is normal; significant bloating or cramping is a sign to slow down
Spread fiber across meals rather than loading it all into one
MY GO-TO FIBER RECIPE
This is something I make at the beginning of the week and eat 1 - 1 ½ cups a day.
Black Bean Salad
2 can black beans, drained and rinsed
1/2 small red onion, chopped
1 red or green bell pepper, chopped
A drizzle of organic olive oil
A drizzle of apple cider vinegar
A drizzle of balsamic vinegar, to taste
Black pepper to taste
Kalamata olives, optional
Mix everything together. One cup provides roughly 15-20 grams of fiber.
If you're just starting to add more fiber into your diet, start with about 1/2 cup rather than a full serving. Listen to your body — any bloating or cramping? If so, start with an even smaller amount and increase gradually week to week.
FAITH CORNER
Caring for our bodies, even in the small, unglamorous ways, is a form of stewardship. Scripture doesn't separate our physical health from our spiritual life. Even something as ordinary as what we eat can be an opportunity to practice gratitude, wisdom, and care for the body God has entrusted to us.
“So, whether you eat or drink, or whatever you do, do everything for the glory of God.” — 1 Corinthians 10:31
Healthy choices don't have to be perfect choices. They can simply be small acts of stewardship, repeated over time.
Your body was designed to thrive. Sometimes it just needs the right building blocks to remember how.
With faith, science, and wellness,
Liz, The Wellness Nurse 🌿
Registered Nurse | Certified Mental Wellness Coach
P.S. If colorectal cancer has touched your life or your family in any way, I see you. Talk to your doctor about when you should start screening — it's one of the most preventable cancers when caught early.
P.P.S. If you've been reading these newsletters and finding yourself thinking, "This sounds like me, but I'm not sure where to begin," you're not alone.
Restoring balance to your cortisol, nervous system, gut health, and sleep doesn't happen through one supplement, one habit, or one perfect week. It happens through small, consistent steps practiced over time.
That's why I created my 6-Month Foundational Restoration Program—a simple, step-by-step roadmap designed to help you restore your health without overwhelm.
Over six months, we'll walk through:
• The Complete Gut Microbiome Repair Protocol
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• The 30-Day Mind Renewal Program
• The Nutrition & Anti-Inflammatory Guide
Instead of trying to fix everything at once, you'll learn how to build habits that support your body's natural ability to heal, helping you improve your digestion, stress resilience, sleep, energy, mood, and overall well-being.
If you're tired of piecing together health advice from dozens of different sources and are ready for a clear, practical path forward, I'd be honored to walk alongside you.
Your body was designed with an incredible capacity to heal and adapt. Sometimes it simply needs the right support, the right tools, and enough time for those changes to take root.
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⚕️ Medical Disclaimer The content in The Wellness Nurse is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your diet, supplement routine, or health practices.