#23: Fiber Focus: The Unsung Hero of Blood Sugar Balance

Fiber doesn’t get the hype it deserves, but it’s one of the BEST tools for keeping your blood sugar steady, cutting cravings, and improving gut health. In this episode, we’re giving fiber its moment to shine! You’ll learn:
✅ How fiber slows sugar absorption and helps prevent blood sugar spikes
✅ Why fiber is essential for gut health and reducing sugar cravings
✅ The best low-carb, high-fiber foods (no grains required!)
✅ Simple swaps and easy ways to add more fiber to your meals

If you’ve ever wondered how to get more fiber without spiking your blood sugar, this episode is for you!

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Medical Disclaimer:
The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any changes to your diet, exercise, or medication. The content shared here reflects my personal experiences and research but should not replace individualized medical care.

Transcript

Hi friends! Welcome back to The Balanced Blood Sugar Podcast, where we keep things simple, sustainable, and free of unnecessary food guilt. I’m Adrienne Wheat, your nurse friend who’s here to help you stabilize your energy, cut the cravings, and feel good without overcomplicating things.

Today, we’re talking about fiber—a topic that definitely doesn’t get the hype it deserves. I mean, let’s be honest—fiber isn’t exactly the trendy “it girl” of nutrition. Protein gets all the gym-bro love, and fats have been making their comeback from the 90s’ smear campaign. But fiber? Fiber is like that friend who quietly makes your life so much better without asking for any credit.

So in this episode, we’re giving fiber its moment to shine—because not only is it amazing for gut health, but it’s also one of the best tools for steady energy levels and balanced blood sugar.

And don’t worry—if you’re thinking, “But wait, isn’t fiber mostly in grains? And aren’t grains not exactly blood sugar-friendly?”—I got you. We’re talking about low-carb, high-fiber foods and simple ways to add them into your day without stress.

So let’s get into it!

SEGMENT 1: Why Fiber is a Game-Changer for Blood Sugar Balance

First things first—why does fiber even matter? Well, let’s break it down:

1. Slows Down Sugar Absorption

• When you eat carbs, your body breaks them down into sugar.

• But when fiber is in the mix, it slows digestion, so sugar enters your bloodstream gradually instead of all at once.

• Translation? Less crazy blood sugar spikes. Less energy crashes. Just smooth, steady fuel.

2. Feeds Your Gut (And That Affects Everything!)

• Your gut bacteria love fiber. Think of fiber as their favorite food.

• A happy gut = better digestion, better metabolism, and better immunity.

• And get this—certain fibers, like plants, help feed good bacteria over bad bacteria so bad bacteria dies off, meaning less sugar cravings for you!

3. Keeps You Full Longer

• Fiber adds bulk to your meals without adding extra calories or spiking blood sugar.

• So instead of feeling hungry 30 minutes after eating, you stay full and satisfied.

4. Supports Detox & Hormone Balance

• Fiber helps your body eliminate waste, including excess hormones like estrogen.

• And guess what? Hormonal imbalances can mess with your blood sugar, energy and cravings, too.

So yeah… fiber? Kinda a big deal.

But now you might be wondering—how do you actually get enough fiber when you’re keeping things low-carb? So let’s talk about it.

SEGMENT 2: The Best Low-Carb, High-Fiber Foods

Most people think of grains when they hear “fiber,” but there are lots of low-carb, high-fiber foods that won’t spike blood sugar.

Here are some of the best options:

1. Non-Starchy Vegetables (Leafy Greens, Broccoli, Cauliflower, Brussels Sprouts, Cabbage, Zucchini, Asparagus)

• Why they’re great: Tons of fiber with almost no impact on blood sugar. And fun fact, bad bacteria hates healthy foods! So if you’re struggling with some overgrowth of candida or other “sugar craving” bacterias, healthy veggie fiber can actually help wipe out their population through starvation since they won’t eat healthy foods. Yay for the good bacteria taking over!

• How to use them: Throw spinach into eggs or soups, roast Brussels sprouts with olive oil, or make zucchini noodles instead of pasta.

2. Avocados (Yes, They Count!)

• Why they’re great: One avocado has around 10 grams of fiber.

• How to use them: Eat them plain, mash them into guacomole, or add them to smoothies. Or one of our household favorites is low-carb avocado toast - delish!

3. Chia Seeds & Flaxseeds

• Why they’re great: These tiny seeds are fiber powerhouses.

• How to use them: Make chia pudding, sprinkle flaxseed into yogurt, or mix them into smoothies. If you have some issues with pockets in your colon or intestines, you’ll want to skip these for now, but you can load up on the other seedless options!

4. Nuts & Seeds (Almonds, Walnuts, Pumpkin Seeds, Sunflower Seeds)

• Why they’re great: Packed with fiber and healthy fats.

• How to use them: Eat them as a snack, toss them on salads, or mix them into low-carb granola.

5. Berries (Raspberries, Blackberries, Strawberries, Blueberries)

• Why they’re great: More fiber than sugar, especially in raspberries and blackberries. 1 cup of berries per day is well within a low-carb diet. So enjoy!

• How to use them: Add them to Greek yogurt, blend them into smoothies, or eat them fresh with a little whipped cream.

6. Coconut (Shredded, Coconut Flour, Coconut Flakes)

• Why it’s great: High-fiber, low-carb, and naturally sweet.

• How to use it: Make coconut flour pancakes or sprinkle shredded coconut on smoothies.

So there’s your low-carb fiber shopping list! But how do we actually use these foods in a way that makes sense for everyday meals?

SEGMENT 3: Simple Ways to Add More Fiber

Let’s talk practical tips. Here are some easy ways to up your fiber game without overthinking it:

1. Start Your Day With Fiber

• Instead of toast, try chia pudding or a smoothie with chia or flaxseeds.

• If you love eggs, add a side of sautéed spinach or avocado.

2. Upgrade Your Snacks

• Swap out crackers for veggies & guacamole.

• Instead of a granola bar, try a handful of almonds & raspberries.

3. Swap the Carbs

• Instead of rice, use cauliflower rice.

• Instead of regular noodles, try zucchini noodles or spaghetti squash.

4. Add Fiber Boosters to Everything

• Sprinkle chia or flaxseeds into yogurt, smoothies, or oatmeal.

• Toss nuts and seeds on salads.

5. Hydrate, Hydrate, Hydrate

• Fiber needs water to do its job properly, so make sure you’re drinking enough fluids!

These small swaps add up fast, and before you know it, you’ll be hitting your fiber goals without even trying.

CLOSING THOUGHTS + TAKEAWAY

Alright, friend, now to wrap this up, here’s your challenge: Pick ONE fiber-rich food and add it to your meals this week. Just one! No need to overhaul everything—small changes add up.

And if you’re feeling ambitious, try tracking your fiber intake for a few days and see how it makes you feel. More energy? Fewer cravings? Better digestion? You might be surprised!

As always, if you loved this episode, subscribe, and leave a review, even if just to say Hi. I love hearing from you!

Until next time—stay nourished, stay balanced, and keep making those simple shifts for better energy and health.