We talk a lot about protein when it comes to strength, muscle recovery, and staying lean—and rightly so. But to truly support your body from the inside out, fiber is just as essential.

While protein fuels muscle synthesis and helps stabilize blood sugar, fiber supports the environment where nutrients are absorbed, inflammation is reduced, and hormones stay balanced. Think of them as a power duo: protein builds the structure, and fiber maintains the system.

Most women should aim for at least 1 gram of protein per pound of ideal body weight per day, along with 25–30 grams of fiber—ideally from a variety of whole foods. This combination supports lean muscle mass, a balanced gut microbiome, and long-term metabolic health.

What makes fiber so powerful is that it shows up in two unique but equally important forms—soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like consistency in the gut. It helps feed beneficial bacteria, slows digestion, and keeps blood sugar levels steady. You’ll find it in foods like oats, chia seeds, flaxseeds, lentils, apples, and carrots.

Insoluble fiber, on the other hand, does not dissolve in water. It adds bulk to your stool and helps food move efficiently through your digestive system, promoting regularity and supporting natural detoxification. This type is found in leafy greens, nuts, seeds, whole grains, and cruciferous vegetables like broccoli and cauliflower.

A balanced intake of both types feeds different strains of bacteria in the gut and helps maintain a healthy, resilient microbiome. And that microbiome does more than just regulate digestion—it influences nutrient absorption, hormonal balance, immune response, and even your ability to recover from workouts.

If you’re eating well and exercising regularly but not seeing the results you expect, fiber intake might be the missing piece. A compromised gut can block the very nutrients you need for strength and recovery.

To naturally boost your intake, start adding fiber-rich whole foods to every meal—always paired with protein for better balance and satiety.

Try these combinations:

• Breakfast: Chia pudding with berries and flaxseeds, plus eggs or Greek yogurt

• Lunch: A hearty salad with lentils, avocado, leafy greens, and grilled chicken

• Dinner: Roasted vegetables, quinoa, cruciferous veggies, and wild-caught fish

• Snacks: Raw veggies with hummus and a hard-boiled egg or turkey roll-ups

Hydration is key—fiber needs water to do its job properly. Adding fermented foods like sauerkraut, kimchi, or kefir can also support the good bacteria you're working to nourish. And limiting processed foods and added sugars will prevent harmful bacteria from taking over.

At GLOW Body Pilates in Ridgewood, we take a holistic approach to strength—because wellness doesn’t start and end at your muscles. A healthy gut supports energy, recovery, and long-term vitality. You’re not just what you eat—you’re what you absorb.

So, how are you feeding your microbiome today?