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Functional Food

I Upped My Fiber Intake for 7 Days — My Energy (& Digestion) Have Never Been Better

Author: Ava Durgin

April 07, 2026

Assistant Health Editor

By Ava Durgin

Assistant Health Editor

Ava Durgin is the former Assistant Health Editor at mindbodygreen. She holds a B.A. in Global Health and Psychology from Duke University.

Image by Momento Estudio / Stocksy

April 07, 2026

I’ll be honest: I’m not a big “tracker” when it comes to food. I don’t count calories, I don’t weigh my food, and I’m not chasing macros—other than keeping a loose eye on protein (because, muscles, duh).

I just assumed everything else, like fiber, was taking care of itself. After all, I eat veggies! I snack on fruit! I’m fine… right? Well, not exactly.

Out of curiosity, I decided to track my fiber intake for one random day. The verdict: about 20 grams—not quite hitting the recommended 25+ grams for women (and that’s just for general health).

That number gave me pause. Fiber is one of those unsung heroes in nutrition, supporting digestion, blood sugar, hormones, heart health, and longevity. So the little scientist in me decided it was time for (yet another) experiment.

Welcome to 7 days of eating 35+ grams of fiber every day.

Day 1: Reality check

Since I kicked this off on a Sunday (aka grocery day), I went in with a plan. I stocked up on beans and lentils, swapped my usual almond flour crackers for nut and seed crackers, and filled my cart with high-fiber staples like sugar snap peas, sweet potatoes, chia seeds, raspberries, and avocado.

I also used AI to calculate my fiber intake for a baseline day. Here’s what my usual meals looked like:

- Breakfast: Greek yogurt with granola, chia seeds, and blueberries

- Lunch: Ground beef, rice, and veggies

- Snack: Apple with peanut butter

- Dinner: Chicken breast, roasted cauliflower, butternut squash, and a square of dark chocolate for dessert

Total fiber for the day: ~20 grams. Respectable, but not exactly gut microbiome gold.

Day 2: Getting strategic

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I went into the week with a mission. I spent a little time meal prepping a few high-fiber staples: chia pudding for quick breakfasts, roasted chickpeas for a crunchy snack, and a big batch of lentil soup that made weekday lunches a no-brainer.

My post-workout shake got an upgrade, too. I added mindbodygreen's debloat+ with GLP-1 support, which tacked on an extra 9 grams of fiber (roughly 30% of the daily recommended intake!) and a 7 billion CFU probiotic blend to feed my gut bacteria.

By the end of the day, I clocked in at around 32 grams of fiber and felt surprisingly full and satisfied. I also realized that eating for fiber didn’t have to mean choking down endless salads; it could actually be delicious, satisfying, and energizing.

Days 3–6: Settling into the fiber flow

Once I found my groove, it got a lot easier. Fiber-rich meals started to become second nature, like adding beans to salads, tossing flax into smoothies, or choosing fruit with the skin on.

By midweek, I noticed three big changes:

1.I stayed full longer

Normally, I eat breakfast around 7 a.m. and by 10 a.m., I’m ready for a snack. But with more fiber in my meals, I was comfortably full until lunch. Fiber slows digestion, which keeps you satiated and prevents those mid-morning energy dips.

2.My 3 p.m. slump disappeared

That mid-afternoon crash (the one that usually sends me reaching for coffee or chocolate) was suddenly… gone. Fiber helps stabilize blood sugar, which keeps your energy and focus steady. And speaking of chocolate…

3.My sweet tooth quieted down

When your blood sugar is on a roller coaster, your brain craves quick fuel (aka sugar). But when your meals are rich in fiber, those cravings calm down. By the end of the week, I wasn’t automatically reaching for something sweet after dinner—a major win for me.

Bonus benefit: Let’s just say everything was moving right along. Regularity improved dramatically, and while that might sound like too much information, it’s a good sign that your digestive system is happy and healthy.

Day 7: The fiber glow

By the end of the week, my meals felt more intentional, and my energy, digestion, and mood all felt more balanced.

What surprised me most, though, was how easy it became. I went into this experiment thinking I’d be meticulously tracking and overthinking every bite, but once I learned a few simple swaps, eating 30+ grams of fiber a day felt totally doable, even effortless.

That’s actually why I’ve always been hesitant to track my food. I’ve never wanted eating to feel restrictive or transactional. I eat for nourishment, enjoyment, and connection. Tracking, to me, always felt like it came from a place of limitation or control.

But this experiment was the opposite. It came from a place of abundance. It wasn’t about cutting things out; it was about adding more in.