Fiber First

Do you want to improve your health but struggle to stay committed to a nutrition plan? This is for you! Instead of counting calories or tracking macros, the key is eating foods in the right order. The timing of your meals can have a huge impact on your body. In fact, simply adjusting the order of what you eat can reduce glucose spikes by 73% and insulin spikes by 48%—both major contributors to weight gain. If you want to know what the difference is between those then just remember that the glucose is the spike in blood sugars and an insulin spike is your body’s response to that rise. This dramatically affects your body‘s level of inflammation. And keep in mind the inflammation is the root cause of all disease and sickness! Ready to learn the right order? Let’s dive in!

#1- FIBER FIRST

Did you guess it? The first step to improving your gut health is fiber! Fiber helps with weight management and reduces constipation, both of which contribute to a healthier gut. When eaten in the right order, fiber keeps you full longer, reducing overall calorie intake.

Ever noticed those starter salads at restaurants? That’s a long-standing tradition of healthy eating! One cup of lettuce can have anywhere between one to 2 cups of fiber, depending on the variety. So even two big cups of salad is so helpful! (Pro tip: I always ask for extra lettuce every single time I order a salad) 

You should do the same at home—green veggies support your gut microbiome and strengthen your immune system. I also love having a veggie tray at every party and snacking on it while waiting for the main course! Making a salad part of your daily routine—whether as a starter or a main course—is a fantastic habit.

If you're one of my clients, you already know I’m obsessed with fiber. It’s the first supplement I always recommend, though I’d much rather you get fiber from whole foods. But let’s be real—some days, it just doesn’t happen!

Fiber acts like a net in your digestive system, slowing down the breakdown and absorption of glucose. Any starch you eat after fiber has a reduced impact on your body.

Aim for 30g of fiber daily for women and 35g for men—but more is even better! True gut health means working up to 50g per day over time. I always love mentally and causally tracking my fiber intake at each meal!

#2 – Protein & Fats

Enjoy the same delicious foods—just in the right order! Eating protein and fats after fiber leads to better results because they slow down gastric emptying. This allows your stomach to properly digest and absorb nutrients.

Reminder: To burn unwanted fat, you need to eat more healthy fats. Fats are most effective when you include a balance of all three types daily: polyunsaturated, monounsaturated, and saturated fats. (Want to learn more about healthy fats? Check out the blog post here!)

#3 – Starch & Carbs – LAST!

Remember that fiber "net" I mentioned? This is where it comes into play! Eating carbs last helps filter glucose spikes, reducing your overall carb load so fewer carbs are stored as fat.

Another key point: When starches and carbs are eaten last, your pancreas produces less insulin, which promotes weight loss. But in the wrong order, carbs can spike insulin levels—making you hungrier and leading to more fat storage.

Give this eating order a try for two weeks—consistently! I bet you'll notice incredible changes. A little structure in how you eat can make a big difference in how you feel!

Easy Fiber Options

Cabbage has become one of my favorite sources of fiber, a single cup provides you 3g! It is absolutely delicious when shredded or chopped thin and thrown on tacos, mixed with greens for a salad, added to stir fry and even Indian curry. It’s crisp, and is such an easy addition to make! 

Here are some other GREAT options for you to incorporate into your diet:

1 cup Macadamia nuts = 12g (also low in carbs and sugar)

1 oz chia = 10g

1 avocado = 9g

1 cup raspberries or blackberries= 8g 

1 cup edamame = 8g

1 cup walnuts = 5g

1 cup broccoli = 5g

1 medium apple = 4.5g

1 cup snap peas = 4-5g (it’s also a carb free snack and so easy to take on the go!)

1 cup blueberries = 4g

1 cup green beans = 4g 

½ cup dragon fruit = 2.6g

1 kiwi = 2g

Notice that there is such a VARIETY of foods you can eat to get fiber. Fruits, veggies, nuts, seeds- ‘eating the rainbow’ is so beneficial in so many ways especially when it comes to your overall gut, brain, and mental health! 

On the Go? Traveling?

When traveling or eating out, I always try to grab fruits and veggies whenever possible! But let’s be real—sometimes, it’s just not an option. A great way to ensure you still get your fiber first is by taking a fiber supplement. Take your supplement about 15 minutes before a meal with a bottle of water (or two glasses). If fiber-rich foods or supplements aren’t available, pair your carbs with protein and fat—for example, cheese, which provides 7–13g of protein per slice. This helps slow digestion and balance blood sugar levels.

Fiber is a game-changer for your gut health and overall nutrition. It's incredibly easy to incorporate into your diet with just a little planning!

Resources & Recommendations

With fiber, the key it to start LOW & SLOW to avoid bloating and gas. 

Kirkland Fiber Capsules – Six small capsules provide 3g of fiber. I always keep a small baggie in my purse or car for when I can’t find fiber-rich foods while out and about. (Available at Costco.)

Another Pro tip: Drink plenty of water when taking fiber supplements! Psyllium husk is the most natural form of fiber from food and my go-to supplement when needed.

Healthy Movie Night Popcorn – One of my favorite snacks! Air-popped popcorn (a great source of fiber) mixed with coconut oil and coconut sugar makes for a delicious, gut-friendly treat. Grab the recipe here!

Great Reads – Want to dive deeper into the power of fiber? I highly recommend:

• Glucose Revolution by Jessie Inchauspe

• Fiber Fueled by Will Bulsiewicz

💡 See my full book list here!

READY TO LEARN MORE? 

• During my Brain and Body or Elevated Nutrition Coaching sessions, we’ll explore plans to help you get your health back to tip top shape! Visit this link to learn more and get started today: Brain and Body Nutrition or Elevated Nutrition Group Nutrition Coaching.

• Visual Learners: Did you know I have a YouTube channel!? Check us out at www.youtube.com/@live.right.nutrition 

• Social Media: Stay inspired—follow us @live.right.nutrition for fresh updates, tips, and more!