Choosing Your Fiber

I’m about to change the way you look at fiber, friends. Buckle up!

Not all fiber is created equal, and the fiber you choose can make or break your digestion. If you’ve ever felt bloated, constipated, or just “off” after eating, it might not be your fault, it might be your fiber choices.

Fiber does more than keep you regular. It feeds your gut microbiome, supports hormonal balance, helps manage blood sugar, and even influences your mood and energy. But here’s the truth: choosing the right type of fiber for your body is essential.

In this guide, I’ll walk you through the different types of fiber, explain which ones are best for common gut issues, and show you the difference between gelatinous and non-gelatinous fibers, so you can make choices that leave your gut feeling happy and healthy.

What Is Fiber and Why Does It Matter?

Fiber is a type of carbohydrate found in plants that your body can’t fully digest. Unlike sugars and starches, fiber passes through your digestive system mostly intact, but it doesn’t just “move things along.”

Fiber comes in two main types:

• Soluble fiber: Dissolves in water, forms a gel-like substance (gelatinous).

• Insoluble fiber: Doesn’t dissolve, adds bulk to your stool (non-gelatinous).

Both are important, but they affect your gut differently. Knowing which fiber to eat, and when, can be a game-changer for digestion, energy, and even hormone health. To better understand how they’re different, it helps to think of fiber as gelatinous vs non-gelatinous.

Gelatinous vs Non-Gelatinous Fiber

Gelatinous (Soluble) Fiber

• What it does: Forms a gel in your gut, slows digestion, and feeds bacteria.

• Best for: Constipation, diarrhea, blood sugar regulation, IBS flare-ups

• Common sources:

  • Oats

  • Chia seeds

  • Flaxseeds

  • Psyllium husk

  • Apples, carrots

Non-Gelatinous (Mostly Insoluble) Fiber

• What it does: Adds bulk to stool, helps move waste through your intestines

• Best for: Preventing constipation, maintaining bowel regularity, general gut health

• Common sources:

  • Leafy greens

  • Broccoli, cauliflower

  • Whole grains

  • Nuts and seeds

Visual tip: Imagine gelatinous fibers as a gentle “softener” and non-gelatinous fibers as a “bulk booster.” Most women do best with a mix of both.

Fiber for Common Gut Conditions

Here’s a simple guide to which fibers are most helpful depending on what your gut needs:

Constipation: Gelatinous + Non-Gelatinous like Psyllium, flax, oats + leafy greens, whole grains. Combine fibers for gentle, effective relief.

IBS – Bloating & Gas: Gelatinous like Chia, flax, oats, apples. Start slow; avoid high-FODMAP insoluble fibers initially

Diarrhea: Gelatinous like Oats, chia, psyllium. Absorbs water, helps normalize stool

General Wellness: Consume a variety of all fibers. Supports microbiome diversity, energy, and hormonal health

How to Introduce Fiber Safely

Adding fiber to your diet isn’t about force-feeding your gut, it’s about gentle, sustainable changes.

• Go slow: Increase fiber gradually to prevent bloating and gas.

• Hydrate: Fiber ONLY WORKS when paired with plenty of water.

• Track your gut response: Keep a small food and digestion journal.

• Sneaky fiber tips:

  • Add chia or flax to smoothies

  • Include high-fiber veggies in soups and salads

  • Swap refined grains for whole grains

Quick Fiber Food Swaps

• Breakfast: Oatmeal with chia seeds and berries instead of sugary cereal

• Snacks: Raw veggies + hummus instead of chips

• Lunch/Dinner: Add beans, lentils, or leafy greens to your meals

Despite what you see all over social media, fiber isn’t just a “health buzzword”, it’s a cornerstone of digestion, energy, and overall wellness. The key is knowing your body, choosing the right type of fiber, and introducing it gradually.

Start this week by adding one new fiber source to your meals, notice how your gut responds, and celebrate small victories. Your digestion, and your overall health, will thank you.

xx

Dr. Toya D White