Fiber: The Forgotten Nutrient

Written By azalea henderson

In the world of nutrition, fiber rarely gets the spotlight. It’s not sexy like collagen. It doesn’t have a cult following like protein. But if we had to pick one unsung hero for digestive, hormonal, and metabolic health — it would be fiber.

At Earthy Plate, we build every menu with fiber-rich plants at the center. Not just because they fill you up — but because they set the foundation for healing from the inside out.

Here’s why fiber matters more than most people realize — and how to easily (and deliciously) get more of it into your daily rhythm.

What Is Fiber?

Fiber is the part of plant foods your body can’t fully digest.
That may sound unhelpful, but it’s actually brilliant — fiber moves through the digestive system intact, feeding your gut microbes and sweeping waste, hormones, and toxins out of the body.

There are two types of fiber, and you need both:

  • Soluble fiber dissolves in water and becomes gel-like in your gut. It helps slow digestion, manage blood sugar, and bind to cholesterol and excess estrogen.
    Think: oats, chia seeds, flax, beans, apples, and citrus.

  • Insoluble fiber adds bulk and helps keep things moving (yes, we’re talking about pooping).
    Found in whole veggies, leafy greens, root skins, nuts, seeds, and ancient grains.

5 Ways Fiber Supports Your Body

1. Feeds Your Gut Microbiome

Fiber is food for your good gut bacteria. A fiber-rich diet keeps your microbiome diverse, which supports immunity, mental clarity, and even skin health.

2. Supports Hormone Balance

Fiber binds to excess hormones (like estrogen) and helps escort them out of the body. Without enough fiber, hormones can recirculate — leading to imbalances like PMS, acne, or fatigue.

3. Stabilizes Blood Sugar

When fiber slows down digestion, it helps prevent blood sugar spikes and crashes — which means steadier energy, fewer cravings, and more balanced moods.

4. Improves Digestion & Elimination

Fiber keeps your bowel movements regular and supports detoxification. A sluggish digestive system is often a sign of not what you’re eating, but what you’re not.

5. May Reduce Risk of Chronic Disease

Research shows high-fiber diets are linked to reduced risk of heart disease, type 2 diabetes, and colon cancer.
But we don’t just love fiber because of studies — we love it because it makes people feel better, quickly.

Are You Getting Enough?

Most people need 25–35g of fiber daily, but the average North American gets less than 15g.

If your meals lean more animal-based, low-carb, or processed — you’re likely missing out on this essential support.

The good news? Fiber isn’t hard to get when you center plants.

Simple Ways to Add More Fiber

  • Add chia, flax, or hemp seeds to smoothies or oats

  • Eat the skins: carrots, beets, apples, potatoes

  • Toss roasted veggies into your bowls or salads

  • Include legumes like lentils, chickpeas, or mung beans a few times a week

  • Add ground psyllium husk to baking or energy bites

  • Keep prepped veggies (like shredded cabbage or massaged kale) ready in the fridge

And of course — order from Earthy Plate 😉
Every dish we make is fiber-forward by design, with whole vegetables, greens, herbs, and healing grains layered into every bite.

A Note on Easing In…

If you’re increasing fiber for the first time, go gently. Add a bit more each day and pair it with plenty of water and healthy fats to keep things moving smoothly.

Fiber isn’t meant to cause bloating — but if it does, that’s a sign your gut may be asking for slower, more steady nourishment.

Fiber Is Not a Fad

It’s foundational. It’s functional. And it’s one of the easiest ways to nourish every system in your body — from your gut to your hormones to your skin and brain. If you’re looking for a single shift that supports everything… let it be fiber.

azalea henderson
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