Pro Tips: Fiber – An Essential Nutrient for Gut Health, Blood Sugar, and Weight Control

Our local nutrition expert, Sophie Dolan, MS/RDN, offers practical tips on how to increase your fiber intake using everyday foods available at Piggly Wiggly locations in Birmingham. As a registered dietitian, Sophie provides simple, actionable advice to help you incorporate more fiber into your diet for better health and well-being.

Sophie Dolan MS, RDN, chopping vegetables in a modern kitchen for a Piggly Wiggly grocery shopping tips campaign. — Sophie Dolan MS, RDN, shares tasty, healthy, and affordable grocery shopping tips.

What is the one nutrient we most overlook in our everyday meals?

The answer is… FIBER! Most of us are not getting enough fiber each day.

Fiber is the part of plant based foods that cannot be fully digested or absorbed, but happens to play a huge role in our health.

Here are a few reasons to optimize your fiber intake:

Essential for gut health & regular bowel movements
You will stay feeling more full for longer
Helps to normalize blood sugar
Lowers cholesterol levels
Contains micronutrients that other foods do not
Great for weight management

High-fiber vegetarian salad with beans, vegetables, and grains on a white plate — A high-fiber vegetarian salad featuring a nutritious mix of beans, grains, and fresh vegetables, promoting gut health, fullness, and weight management.

Grab the following high fiber foods from The Pig:

Fruits: Apples, blueberries, raspberries, strawberries, kiwi, avocado, oranges
Vegetables: broccoli, cauliflower, artichoke, beets, collard greens, spinach, tomatoes, squash, zucchini, carrots, okra
Whole grain: whole wheat breads/pasta/crackers/tortilla, oats, quinoa, brown rice, popcorn, farro
Beans/Legumes: chickpea, kidney beans, navy beans, black beans, lima beans, pinto beans, edamame, lentils, mung beans, hummus
Nuts & Seeds: chia seed, flax seeds, walnuts, pine nuts, nut/seed butters

How Much Fiber Do We Need?

Hands holding a meal prep container filled with fresh vegetables, surrounded by various healthy ingredients on a table — A nutritious meal prep box filled with fresh, high-fiber vegetables, perfect for supporting gut health, fullness, and balanced nutrition.

Women should aim for at least 25 grams of fiber each day while men should aim for 38 grams each day. When you are increasing the fiber in your diet, you want to “start low and go slow.”

Slowly incorporate fiber over time and increase as tolerated.

5 ways to add fiber to your day today:

Add a sliced apple to your breakfast
Have carrots and hummus as an afternoon snack
Sautee zucchini and squash tonight for a fiber filled side!
Add a sprinkle of chia seed to your oatmeal
Switch to a whole wheat bread or a whole wheat pasta

A bright and inviting breakfast scene featuring a bowl of oatmeal topped with honey, nuts, and fresh berries. A hand is shown adding freshly sliced apple to the oatmeal, enhancing the meal with a burst of flavor and nutrients. The table is set with a cup of coffee, a glass of orange juice, and toast with butter, all illuminated by soft morning light. — Adding sliced apple to a breakfast of oatmeal with nuts and berries is an easy and tasty way to add fiber to your diet.

Interested in learning more about nutrition or fiber? Make an appointment to see Sophie Dolan, registered dietitian for personalized nutrition recommendations for you.

Birmingham’s dietitian: Sophie Dolan, MS, RDN

This article is for educational purposes only, not to be taken as medical advice. Please consult with your healthcare team. Sophie Dolan is a Registered Dietitian Nutritionist based in Birmingham, AL, dedicated to making healthy eating both delicious and accessible. With a passion for hearty, colorful salads and a belief that all foods can fit into a balanced diet, Sophie offers expert nutrition advice and tasty recipes to Birmingham shoppers. She specializes in gastrointestinal health and weight management, promoting sustainable eating habits and personalized nutrition. Follow Sophie on Instagram @sophiedolan.rd and here on thepigbham.com for professional yet approachable guidance to enhance your quality of life through nourishing and enjoyable meals. You can find Sophie’s professional practice at www.sophiedolannutrition.com.