Fiber Frenzy: Do You Really Need More Fiber?
Lately, fiber is having a serious moment. High-fiber foods are topping grocery lists, taking over health conscious social media content, and everyone is being encouraged to track their fiber intake with promises of better digestion and even clearer skin. But is all this fiber talk really the key to feeling great? And more importantly, is fiber the solution for everyone?
Fiber is undeniably important for gut health, but if your system feels sluggish, bloated, or backed up, increasing fiber alone may not be the magic fix. Hydration and balance of fat intake play just as big of a role in how well your digestion flows.
Keep reading to learn about the gut skin connection, fiber, and get my easy fiber rich recipe for Stewed Cannellini Beans with Tomato & Basil.
Figs are a good source of dietary fiber. The skins feed good gut bacteria and are also antiseptic, killing unproductive gut bacteria, parasites, mold, and toxic heavy metals, while the seeds get into intestinal crevices and help destroy trouble making bacteria, viruses, and fungus that hide in those pockets. The fruit’s pulp and fiber massage the intestinal lining and build up the digestive immune system to help you stop struggling with stomach pain and bloating.
(pic via —pinterest)
The Gut-Skin Connection
The gut and skin are deeply connected through the gut-skin axis, meaning that imbalances in the digestive system can show up on the skin as acne, inflammation, or sensitivity. When the gut microbiome is out of balance—whether due to poor diet, stress, antibiotics, or dysbiosis—possibly allowing toxins, undigested food particles, and inflammatory compounds to enter the bloodstream. This can trigger systemic inflammation, hormonal imbalances, and immune responses that contribute to acne and other skin conditions.
Fiber Intake
Fiber is naturally found in fruits, vegetables, beans, nuts, and grains—but many people still don’t eat enough of these whole foods, leaving them low in fiber. At the same time, digestive issues like bloating, constipation, and even more serious colon health concerns are on the rise. While increasing fiber can be helpful, it’s not a one-size-fits-all solution. If digestion is sluggish due to low peristaltic action (the muscle contractions that move food through the digestive system), there is putrefying foods sitting in the gut, or there is problematic bacteria present, adding too much fiber too quickly may actually cause discomfort. Instead, a well rounded approach includes focusing on hydration, fat intake balance, and incorporating juicing to support digestion together instead of piling on fiber-rich foods alone. Once the gut is in a better place, fiber from whole foods can play a more beneficial role—without the bloating or discomfort
Hydration + Lower Fat = Easier Digestion
Hydration matters. Fiber acts like a sponge in the digestive tract, soaking up water to keep things moving. If you’re increasing fiber but not upping your fluids, you might actually be making things worse—hello, bloating and discomfort.
Too much fat slows digestion. While healthy fats are important, eating a high-fat diet can slow down the digestive process. If your gut feels sluggish, lightening up on fats and focusing on fiber from whole plant foods like fruits, veggies, and legumes can make a big difference.
Juicing can help. If fiber feels too heavy on your digestion, try incorporating fresh juices made from water-rich fruits and veggies. Juices provide hydration and nutrients without overloading your gut with fiber all at once.
If you do want to add more fiber in a nourishing way, here’s one of my favorite easy plant powdered dinner recipes: Beans & greens!
Beans & Greens
When it comes to fiber-rich, easy plant-based meals, pairing starchy carbs with non-starchy vegetables is a great way to create a balanced plate, also known as the 50/50 rule.
Cannellini beans are an excellent source of fiber, plant-based protein, and carbohydrates. They provide prebiotic fiber, which feeds beneficial gut bacteria and supports healthy digestion. Plus, their creamy texture makes them easier to digest than some other beans.
🥦 Rapini (broccoli rabe) is a powerhouse of non-starchy greens, rich in fiber, vitamins A, C, and K, and compounds that support liver detoxification. Its slightly bitter taste stimulates digestion and bile flow, which can help with fat metabolism and overall gut health.
By pairing fiber-rich beans with a hydrating, mineral-dense green like rapini, you're getting the best of both worlds—gentle fiber support without the digestive heaviness.
Stewed Cannellini Beans with Tomato & Basil Recipe
This simple, oil-free bean stew is creamy, rich, and packed with fiber without being too heavy. Enjoy it as a main dish or a hearty side. I love pairing it with blanched and steamed garlic rapini for a balanced, digestion-friendly meal.
Ingredients:
1 purple onion, finely chopped
2 cups cherry tomatoes
1 can (or 380g) cooked cannellini beans, rinsed and drained
2 ½ cups (or 760g) additional cooked cannellini beans
2-4 cloves fresh garlic, finely sliced
Salt & black pepper, to taste
Fresh basil
Splash of water (if needed)
Instructions:
1️⃣ Sauté the onion & tomatoes – In a pan over medium heat, add the chopped purple onion and half sliced cherry tomatoes. Add a dash of water if needed to start, but the tomatoes will release their own juices into the pan. Let them cook down until they’re jammy and bursting. Add sea salt and pepper to taste preference.
2️⃣ Blend for creaminess – Transfer the tomato-onion mixture to a blender with 380g of cannellini beans. Blend until smooth and creamy.
3️⃣ Simmer – Pour the blended mixture back into the pan. Add the remaining 760g of whole cannellini beans and the sliced fresh garlic. Stir to combine.
4️⃣ Adjust & finish – Taste and adjust salt and pepper as needed. Stir in fresh basil leaves. Add a splash of water if the texture is too thick. Simmer until the beans are tender and infused with flavor.
🍽 Serve & enjoy! This is perfect as a main dish or a side. My personal favorite pairing? Blanched and steamed garlic rapini—it adds the perfect contrast with its slightly bitter, garlicky bite.
Takeaway: It’s About Balance, Not Just Fiber
Fiber is essential, but it’s not the whole picture. Hydration, mindful fat intake, and choosing fiber-rich foods that work with your digestive system are all key to feeling your best. Instead of fixating on hitting a fiber goal, focus on eating real, whole foods that naturally support gut health—like this simple and satisfying bean stew.
The information provided on this site is for general informational purposes only, to include blog postings and any linked material. The information is not intended to be a substitute for professional health or medical advice or treatment, nor should it be relied upon for the diagnosis, prevention, or treatment of any health consideration. Consult with a licensed health care practitioner before altering or discontinuing any medications, treatment or care, or starting any diet, skincare, exercise or supplementation program. The content of this blog and any linked material does not necessarily reflect the opinions of Mindful Beauty facesbykatey and is not guaranteed to be correct, complete.
