Fiber: The Unsung Hero of Real Health

Most people hear “fiber” and think about digestion, but it’s a lot more powerful than that. Fiber helps balance hormones, lower cholesterol, support liver function, and keep your blood sugar steady. It’s one of the simplest ways to improve overall health—and yet, most Americans barely get half of what they need each day.

Soluble fiber, found in chickpeas, lentils, and oats, dissolves in water and forms a gel-like substance in your gut. This slows digestion, helps you feel full longer, and lowers cholesterol by binding to bile acids—forcing your liver to use excess cholesterol to make more.

Insoluble fiber, found in lentils, vegetables, and whole grains, doesn’t dissolve. It moves through your digestive system like a broom, keeping things running smoothly and supporting detox pathways that help your liver and hormones work properly.

Most women should aim for around 25 grams of fiber a day, while men need closer to 38 grams. The average American only gets about 15 grams. That means most of us are missing 10–20 grams of fiber daily—and the easiest way to close that gap is through simple swaps with real food.

If you add:

• 1 cup of cooked chickpeas — about 12.5 grams of fiber

• 1 cup of cooked lentils — about 15.5 grams of fiber

• 1/4 cup of chickpea flour — around 5 grams of fiber

That alone can meet or even exceed your daily fiber needs, without any major changes to your diet.

And you don’t have to overhaul your meals to do it. You can start small—mix chickpea flour into your pancakes or muffins in the morning. It doesn’t need to replace all the flour; even a partial swap adds fiber, protein, and staying power to your breakfast.

Have a cup of cooked lentils with lunch or snack on 4 ounces of our Lentil Crunchers throughout the day. They make an easy high-fiber grab-and-go option—perfect for topping a side salad, mixing into cottage cheese for extra texture, or sprinkling on your evening soup.

Chickpeas are just as versatile. Add them to soups, toss them into casseroles, or mix them with taco meat for extra bulk and nutrition. These small additions don’t just help you reach your fiber goals—they keep you fuller, more satisfied, and energized all day long.

Fiber isn’t fancy, but it’s foundational. When you nourish your gut, your hormones, energy, and mood follow. Real food has always known how to take care of us—we just have to let it.