How to Get Enough Fiber the Right Way—No Supplements, No Gimmicks
When most people think about fiber, they picture bran muffins, supplement powders, whole wheat toast, or fiber bars—but if you follow Dr. Catherine Shanahan’s philosophy of ancestral eating, you know there’s a better way.
Dr. Shanahan, author of Deep Nutrition and The Fatburn Fix, doesn’t recommend fiber supplements or loading up on grains. Instead, she teaches that the best source of fiber is real food—the kind your great-grandmother would recognize.
Why Fiber Matters (But Not in the Way You Think)
Fiber is essential for:
Supporting healthy digestion
Balancing blood sugar
Feeding beneficial gut bacteria
Helping you feel full and satisfied
But not all fiber is created equal, fiber should come naturally, not from processed “health” products or isolated powders. Many modern high-fiber foods are stripped of nutrients, loaded with seed oils or sugars, and far from their natural state.
How Much Fiber Do Women Need?
The general guideline is:
25 grams/day for adult women (ages 19–50)
21 grams/day for women 51 and up
But if you’re eating clean, whole foods, you’ll likely meet these needs without thinking about it.
Fiber-Rich Foods
Here are some whole-food sources of fiber that align with ancestral eating principles:
🥦 Cooked Vegetables
Spinach, kale, chard
Broccoli, cauliflower
Carrots, beets, turnips
Tip: Cook them lightly to improve digestibility and absorption of fat-soluble vitamins.
🥑 Fats with Fiber
Avocados (10g fiber per avocado!)
Olives
Fiber and healthy fats? A double win for your metabolism.
🍓 Fruits (in moderation)
Raspberries, blackberries, apples (with skin)
Dates or figs (sparingly)
Stick to low-sugar, fiber-rich fruits.
🌱 Seeds and Nuts (prepared properly)
Chia and flaxseeds (soaked or ground)
Almonds, walnuts, pistachios
Eat in small amounts and choose sprouted when possible to reduce antinutrients.
🥬 Fermented Veggies
Sauerkraut, kimchi, pickled carrots or cucumbers
Not only do these provide fiber, but they also support gut health with probiotics.
What to Avoid
Whole wheat breads, bran cereals, or oat fiber
Fiber bars with added sugars and industrial seed oils
Overuse of raw vegetables that can irritate digestion
Processed fiber powders
A Day of Fiber (Without the Grains)
Here’s what a fiber-rich day might look like :
Breakfast
2 eggs cooked in ghee
Sautéed spinach and mushrooms
½ avocado
Lunch
Grilled chicken salad with mixed greens, cucumbers, olives, and fermented carrots
Olive oil + vinegar dressing
Snack
Chia seed pudding made with coconut milk
Topped with a few raspberries
Dinner
Roasted salmon
Steamed broccoli and carrots with butter
Side of sauerkraut
That day alone could give you 25–30 grams of fiber—no grains, no counting, just real food.
Final Thought:
Fiber isn’t about hitting a number. It’s about nourishing your body with real, whole foods that support digestion, metabolism, and overall health. When we eat how we’re designed to, fiber takes care of itself.
