photo diary: how to hit 30g fiber a day without metamucil

I photographed my meals for 2 years to show you how

If you follow me on Instagram, you've probably seen my daily meal photos—visual proof that hitting your fiber targets doesn't require supplements or boring salads. Rather than relying on fiber powders or pills, I create satisfying meals using fiber-rich whole foods that support both gut health and blood sugar stability.

These aren't complex recipes—they're simple "assembled" meals using quality pantry staples, fresh vegetables, nuts, seeds, legumes, seasonal produce, as well as frozen berries and veggies.

Evidence-Based Fiber Strategy

My approach follows specific, science-backed targets that work:

• Fiber: Minimum 10 grams per meal (30+ grams daily) for optimal gut health, blood sugar regulation, and toxin elimination

• Protein: 25-30 grams per meal to support satiety and muscle maintenance alongside fiber-rich foods

• Plant Diversity: At least 30 different plant foods weekly—the easiest way to naturally increase fiber while feeding beneficial gut bacteria

• Fermented Foods: Daily inclusion of sauerkraut, kimchi, fermented vegetables, or yogurt for additional gut support

• Healthy Fats: Nuts, seeds, avocado, and extra virgin olive oil to enhance nutrient absorption and satisfaction

My Fiber Philosophy: Feed Your Microbiome

My core approach is simple: every meal should feed the beneficial bacteria in your gut while providing sustained energy and satisfaction. This means prioritizing fiber from whole food sources that come packaged with vitamins, minerals, and protective compounds, not fiber supplements.

I focus on fiber diversity through:

• Vegetables as the foundation—filling at least half my plate with non-starchy vegetables that provide both soluble and insoluble fiber

• Nuts and seeds—hemp hearts, basil seeds, chia seeds, ground flax, and almonds for concentrated fiber plus healthy fats, adding crunch, satisfaction, and fiber to every meal (have you tried my super seed sprinkle yet?)

• Legumes in moderation—beans and lentils for plant protein paired with exceptional fiber content

• Berries over other fruits—nature's fiber-rich antioxidant powerhouses with minimal blood sugar impact

• Avocados—nearly 10 grams of fiber per medium avocado, plus heart-healthy monounsaturated fats

• Fermented vegetables—sauerkraut and kimchi for probiotic benefits plus additional fiber

• Microgreens and sprouts—concentrated nutrition and fiber in tiny packages

The Benefits of Fiber-Rich Eating

When you prioritize fiber from whole food sources, amazing things happen:

• Blood sugar stays stable—fiber slows glucose absorption and prevents spikes

• Satiety increases naturally—you feel full and satisfied without overeating

• Gut health improves—beneficial bacteria thrive on diverse fiber sources

• Energy becomes consistent—no more afternoon crashes from blood sugar swings

• Cravings diminish—properly fed gut bacteria don't drive sugar cravings

Beyond the Numbers

This isn't about obsessing over fiber grams—it's about creating an eating pattern that naturally provides what your body needs. When you fill your plate with vegetables, add nuts and seeds for crunch, include some legumes, and enjoy berries for sweetness, hitting 30+ grams of fiber becomes effortless.

The goal isn't perfection but rather intentional abundance—choosing foods that nourish your gut microbiome while providing sustained energy, mental clarity, and deep satisfaction. No Metamucil required.

And now, take a peek at my all-time favorite, nutrient-dense, fiber-loaded meals from the last two years!

12 fiber-loaded, assembled meals:

Find hundreds more metabolically healthy, blood sugar friendly meal ideas in my Instagram stories labeled breakfast, lunch, and dinner!

1. The Blood Sugar Method

The next group begins July 15th, and there's still time to join us! Start your health journey alongside others working toward the same goals.

2. Free Cooking Class for Everyone

To celebrate our new group, I'm hosting a FREE live cooking class that is open to everyone! We'll be making Sheet Pan Power Meals with bold seasonings and knockout finishing sauces—for practical, delicious meals that make healthy eating sustainable. Sign up here!

3. Special Guest: Dr. Tanmeet Sethi

Blood Sugar Method members have an incredible treat! On July 10th,

Tanmeet Sethi, MD

will join us for an exclusive Q+A inside The Blood Sugar Method course. Her expertise in integrative medicine and metabolic health will provide the kind of deep, practical wisdom that helps everything click into place. Sign up now to take advantage of this unique opportunity!

fiber and blood sugar - part 1 + 2: beyond digestion + your daily fiber blueprint

photo diary: how to hit 30g protein without loads of meat or protein powder

No Oats: oatmeal alternative for more fiber + protein

everyday super seed sprinkle to boost protein, fiber and nutrients

Healthy High Fiber Pancakes for Metabolic Health + Blood Sugar Balance

protein soft pretzels

Together, we're building a community focused on real food and metabolic health. If you enjoyed this post, please “like” and “restack” to help others find their way to better health, too!

Thank you for being here,