Fiber & Color Cheat Sheet

Why Fiber Matters

Fiber is a type of carbohydrate found in plant foods that your body doesn’t fully digest. Instead of being broken down for energy, fiber moves through your digestive system and helps:

  • Support gut health

  • Slow digestion and stabilize blood sugar

  • Keep you fuller longer

  • Support heart health

Most women are not getting enough fiber consistently, which can impact energy, cravings, and digestion.

Why Color Matters

Color in food is a signal of nutrients. Different colors represent different vitamins, minerals, and antioxidants that support your body in different ways. When you add color to your plate, you are naturally increasing:

  • Fiber

  • Micronutrients

  • Variety (which supports gut health)

A simple way to think about it: More color = more nourishment

Why Fiber Matters (Especially in Midlife)

  • Supports digestion and gut health

  • Helps regulate blood sugar (fewer crashes and cravings)

  • Keeps you fuller longer

  • Supports heart health and longevity

Goal: Aim for 20 - 30g+ of fiber per day

(No tracking required - just build your plate intentionally)

The Simple Shift: Add Color = Add FibeR

At each meal, ask: “What can I add to bring more color to this plate?”

More color leads to more fiber, nutrients, and satisfaction.

Easy Ways to Add Fiber (Without Overcomplicating)

Vegetables

(1 cup cooked or 1–2 handfuls raw)

  • Broccoli: ~5g

  • Brussels sprouts: ~4g

  • Carrots: ~3–4g

  • Bell peppers: ~2–3g

  • Spinach (cooked): ~4g

  • Cauliflower: ~3g

  • Zucchini: ~2g

Easy button ideas:

  • Add greens into eggs or smoothies

  • Include a side salad with meals

  • Roast a batch of vegetables for the week

Fruit

(1 serving)

  • Raspberries: ~8g (fiber powerhouse)

  • Pear: ~5–6g

  • Apple: ~4–5g

  • Banana: ~3g

  • Blueberries: ~3–4g

Easy button ideas:

Add to yogurt or shakes

Pair with protein + fat for a satisfying snack

Smart Carbs

(½–1 cup cooked)

  • Oats: ~4g

  • Quinoa: ~5g

  • Brown rice: ~3–4g

  • Lentils (½ cup): ~7–8g

  • Black beans (½ cup): ~7–8g

  • Sweet potato (medium): ~4g

  • Whole grain bread (1 slice): ~3–5g

Easy button ideas:

90 second microwave rice packs

Microwave sweet potato for 5-7 minutes

Easy Fiber Boosts

  • Chia seeds (1 tbsp): ~5g

  • Flax seeds (1 tbsp): ~3g

  • Hemp hearts (1 tbsp): ~1g

Easy button ideas:

  • Sprinkle onto yogurt, salads, or smoothies

  • Add to bowls, soups, or meal prep dishes

  • Bake into pancakes, muffins, etc

What This Looks Like in Real Life

Breakfast:

Protein + fruit + fiber boost (chia, flax, etc.)

Lunch:

Protein + vegetables + smart carb

Dinner:

Protein + vegetables + smart carb

Snack:

Protein + fruit

Where to begin:

Pick one:

  • Add a vegetable to one additional meal each day

  • Add fruit to your daily routine

  • Add one fiber booster (chia, flax, greens, etc.)

Small shifts create big results