
Increase fiber to 30g daily to reduce sugar spikes
Why it matters
Fiber plays a key role in gut health, feeding the microbiome and slowing carbohydrate absorption, which reduces post-meal blood sugar spikes. Regular intake of 25–30 g per day helps control appetite, reduces overeating, and supports stable energy levels. Studies show that people who meet fiber goals experience fewer cravings and steadier blood sugar
How to do it
- Add +5 g fiber to your usual diet, aiming for 30 g daily
- Use a checklist or visual guide to remember
- Spread fiber intake across all meals
Science snap
Research shows that 30g of fiber daily lowers glycemic response, prolongs satiety, and benefits the microbiome
Contra-Note
Chronic digestive conditions — consult your doctor. This is not medical advice. If you have any health conditions or are undergoing treatment, consult your doctor
Contra-Note

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Mechanism & Key fact
Fiber increases the viscosity of intestinal contents and slows sugar absorption into the blood, which reduces insulin spikes and helps prevent sharp rises and drops in blood sugar levels after meals. Studies show that eating around 30g of fiber daily can lower post-meal blood sugar spikes by up to 20%. This not only helps stabilize energy levels but also reduces sudden feelings of hunger and supports weight management. Additionally, a higher fiber intake feeds beneficial gut bacteria, contributing to a healthier microbiome and improved long-term metabolic health
Pro tips & Myth-buster
- Start with small portions of fiber
- Always drink extra water when increasing fiber
- Myth: “Fiber is only for weight loss” — Fact: It’s essential for everyone, including gut health
- Myth: “Supplements alone are enough” — Fact: Combining foods and supplements works best