As a registered dietitian and mom to two littles, I spend more time talking about digestion than I ever expected.
And honestly, I think we should talk about it more.
Because when digestion isn’t going well, it has a way of becoming the main character of your day. Bloating, discomfort, sluggishness, and irregular bowel movements can affect how you feel physically and mentally.
While there are many factors that can influence digestion, one of the most overlooked is fiber.
What’s interesting is that fiber does so much more than help keep us regular. It can support digestion, feed beneficial gut bacteria, contribute to heart health, and help meals feel more satisfying.
In a lot of ways, fiber perfectly captures how we think about nutrition at Find Food Freedom®.
Not through restriction, but through addition.
Rather than focusing on what needs to be removed from your plate, we often encourage people to consider what they might add to support their health, satisfaction, and overall well-being.
Fiber happens to be one of those things.
A Quick Fiber Refresher
There are two primary types of fiber, and both play important roles in the body.
Soluble fiber attracts water and forms a gel-like substance in the digestive tract. It can help slow digestion, feed beneficial gut bacteria, and support heart health. Foods like oats, beans, lentils, nuts, seeds, and fruit are excellent sources.
Insoluble fiber helps add bulk to stool and supports movement through the digestive tract. You’ll find it in foods like vegetables, whole grains, and wheat bran.
The good news is you don’t need to memorize which foods contain which type of fiber. Eating a variety of fiber-containing foods throughout the week will naturally provide a combination of both.
It’s also worth noting that more fiber isn’t always better if it’s introduced too quickly.
For many adults, around 30 grams of fiber per day can be a helpful goal. However, fiber tends to work best when it’s spread throughout the day rather than consumed all at once. If you’ve ever dramatically increased your fiber intake overnight, your digestive system has likely let you know about it.
Small, consistent additions are often more comfortable and sustainable than making a massive change all at once.
Three Easy Ways to Add More Fiber
One food that often gets overlooked in the fiber conversation is prunes.
Prunes are a simple, versatile source of fiber that can fit into meals and snacks in a variety of ways. They offer natural sweetness, pair well with both sweet and savory foods, and can be an easy addition when you’re looking to support digestion without overcomplicating things.
Here are three of my favorite ways to use them.👇
Quick shoutout to Sunsweet Amaz!n Prunes—I LOVE these.
They are so affordable and provide 3 grams of fiber per serving!
1. Mix Prune Puree Into Yogurt
Prune puree adds natural sweetness while increasing the fiber content of your meal or snack.
It pairs well with fruit, nuts, seeds, or granola and works for both adults and kiddos.
2. Pair Prunes With Peanut Butter and Honey
This combination is satisfying, balanced, and easy to throw together.
The fiber from the prunes, combined with the fat from peanut butter and sweetness from honey, creates a snack that tastes good and helps keep you satisfied.
Two things can be true: food can be delicious and support your health.
3. Add Chopped Prunes to a Salad
If you’ve never tried this combination, consider this your sign.
Chopped prunes add sweetness and texture to salads and pair especially well with nuts, beans, cheese, and vegetables.
It’s an easy way to boost fiber while making the meal feel more satisfying.
And if you’re feeling especially backed up, a serving of prune juice (10/10 recommend the Sunsweet Amaz!n Prune Juice) can be another gentle, food-first option to support digestion.
Supporting Your Health Doesn’t Have to Start With Restriction
Nutrition conversations often focus on what needs to be avoided, eliminated, or cut back.
But sometimes supporting your health starts with a different question:
What could I add?
Maybe it’s a little more fiber.
Maybe it’s more variety.
Maybe it’s finding simple ways to increase nutrient density without turning nutrition into another full-time job.
Small additions can have a meaningful impact over time, and they don’t require perfection to be beneficial.
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If you’re working on improving your relationship with food, navigating digestive concerns, or looking for individualized nutrition support from a weight-inclusive registered dietitian, our team at Find Food Freedom® is here to help.
Many clients are surprised to learn that nutrition counseling is often covered by insurance.
If you’re interested in working with one of our registered dietitians and certified intuitive eating counselors, you can check your insurance benefits to see how many virtual nutrition counseling sessions may be covered by your plan.
