Fiber: The Main Character of Your Nutrition
Lynne Steiner • February 12, 2026
Fiber doesn’t get the hype protein does, but it quietly does a lot of heavy lifting for your health.
If digestion feels off, hunger sneaks up fast, or meals never feel satisfying, fiber is usually the missing piece.
What is fiber?
Fiber is the part of plant foods your body doesn’t fully digest. That’s a good thing.
Fiber:
- Keeps digestion moving
- Helps you feel full longer
- Supports heart health
- Improves nutrient absorption
The two types of fiber
Soluble fiber
Slows digestion and supports nutrient absorption
Found in oats, apples, carrots, beans, citrus, peas
Insoluble fiber
Adds bulk and helps things move along
Found in whole grains, cauliflower, potatoes, berries, beans
You need both.
How much fiber do you need?
- Women: 25g per day minimum
- Men: 38g per day minimum
Increase fiber gradually and drink plenty of water to avoid bloating. A solid target is 80 oz or more per day.
Easy ways to eat more fiber
- Choose whole-grain bread, pasta, and rice
- Add beans or lentils to soups and salads
- Snack on fruit with the skin
- Toss seeds into yogurt or smoothies
- Start breakfast with at least 5g of fiber
High-fiber foods to keep on hand
- Artichokes: 10g per cup
- Green peas: 9g per cup
- Raspberries: 8g per cup
- Pears: 6g each
- Apples: 5g each
- Avocados: 5g each
- Broccoli: 5g per cup
- Spinach: 4g per cup
- Sweet potatoes: 4g each
- Kiwi: 4g each
What about fiber supplements?
Whole foods beat supplements most of the time.
If you use one, choose a blend with both fiber types and check with your doctor first.
Want help dialing this in?
Fiber is simple, but consistency is where results show up.
If you want personalized nutrition support, message us to connect with a coach or follow along on social media for practical tips you can actually use.
You don’t need perfect. You need repeatable.
More Posts
Have you ever avoided trying something because of a story you heard once, from someone who knew someone who got hurt? That's usually how the CrossFit injury reputation spreads. One bad story, repeated enough times, until it feels like fact. Here's what we actually train by, and what the research actually shows. That's not how we train Longevity over intensity isn't a slogan here. It's one of our four core values, and it shapes every workout we lead. Every movement has a scaled version. Coaches adjust for exactly where your body is that day, not where a workout card says you should be. Going all out until something breaks was never the plan. If anything, that approach is the opposite of what keeps people training for years instead of weeks. What the research actually says We get it, CrossFit has a reputation. So instead of just asking you to trust us, here's what several independent studies found. (Want the citations? Email lynne@crossfitroselle.com and I’ll send them right over.) A clinical review of the evidence found that the injury risk from CrossFit is comparable to Olympic weightlifting, distance running, track and field, rugby, football, ice hockey, soccer, and gymnastics. Not higher. Comparable. One study went a step further and found the injury rate in CrossFit was actually lower than the average rate reported among recreational street runners. The sport most people consider the "safe" default carried more risk per hour than the one they were nervous about. And coaching matters more than almost anything else. One study found that full-time trainer supervision dropped the injury rate down to 14.6 percent, which is exactly why every workout here is coached, start to finish. Not just demonstrated once and left to chance. The risk nobody talks about Here's the part of this conversation that usually gets skipped. Sitting still has a cost too. The World Health Organization estimates that 3.3 million people die worldwide every year due to physical inactivity, making it the fourth leading cause of death globally. A CDC study found that 8.3 percent of deaths among non-disabled adults 25 and older were attributed to physical inactivity alone. Nobody frames "staying on the couch" as the risky choice. But the data says it is one. So where does that leave you Every workout, every scale, every modification, every coach standing next to you the entire time, all of it exists so you can build strength without gambling with your body to do it. Come see it for yourself. Free community workout, Saturday, Oct. 3, 8:30am and 9:30am. No experience needed. And if you’re coming to us with an existing injury, let the coach know so we can find the right modification that keeps you moving. Reserve your free spot here
Summer was an empty country road. Windows down, no traffic, nowhere to be. Then September showed up like rush hour. School drop-offs, work deadlines, and a sun that clocks out before dinner is even on the table. Here is what nobody says out loud: most fall routines don't die from lack of motivation. They die from schedule collapse. Your willpower is fine. Your Tuesday is just a clown car. Give your training a reserved parking spot Motivation is a mood, and moods wander off. Appointments stay put. Pick two anchor sessions. Protect them like a dentist appointment, except you'll actually enjoy this one. Add one bonus session only if the week allows. Think dessert, not dinner. Book on Sunday. Put your class times in the calendar with an alert, so Thursday-you can't argue with Sunday-you. Build a fire exit for the bad days Some days the wheels come off. A sick kid, a meeting that ate your afternoon, a car that suddenly has feelings. The real trap comes next: skipping one workout and writing off the whole week, as if one burnt pancake ruined breakfast for good. Keep a 10-minute fallback in your back pocket: Squat: bodyweight or goblet, whatever is nearby Push: push-ups at any height that works for you Pull: rows or a band Carry: grab something heavy and walk like you have somewhere to be Cycle through for 10 minutes. Nobody hands out a medal for this. But a small dose keeps your strength and your habit alive, and consistency beats intensity on the days that count. Your move tonight Pick your three class times. Pack your gym bag and park it by the door, where it can guilt you gently. A protected schedule and a backup plan beat perfect motivation every time. Fall is busy, and you are still allowed to be strong in it.
Have you ever skipped trying something new because you didn't know where to park, which door to walk through, or what you'd do once you got inside? That hesitation stops more people than the workout itself ever would. So here's exactly what Saturday morning looks like, start to finish, before you ever have to wonder. What to bring Keep it simple. A change of shoes, especially if it's wet or snowy outside (you never know in October in the midwest). A water bottle. And eat a small snack before you come. Showing up on an empty stomach makes everything harder than it needs to be. That's it. For everything else, we got you. Finding the door Our building has four doors that all say CrossFit Roselle, which trips people up regularly. Here's the one you want: the clear glass door on the north side of the building, labeled Unit D. That's the one. If you're standing in front of a door wondering if it's the right one, it's the glass one and it says “Unit D.” Walking in The first room you'll see is our open gym space. On Saturday mornings, when classes run bigger, we open it up as a second room for the workout. Big energy, big space, lots of people moving. It's one of our favorite parts of the week. Right when you walk in, you’ll come through a small entryway and then a second door, and you'll see shelves for your things to your left. Shoes you walked in wearing, your bag, your jacket, your car keys, all of it goes there. Simple as that. You won't be the only one arriving. Other people showing up for the same workout will likely say hi, and if you're not sure where to put something or where to go next, ask any of them. This is a room full of people who remember exactly what their first Saturday felt like. Getting started Class begins through the small door between the two rooms. If you can't spot it right away, follow the flow of people, or ask. Coaches are near the front door too, so you're never more than a question away from knowing where to be. Once everyone's in, a coach leads the group through a warm up and walks through the workout for the day, including every option for scaling or modifying it. Injury, time off, experience level, current goals, whatever's true for you that day, there's a version of the workout that fits it. About that partner thing If you come with a friend, you've already got a partner. If you come alone, we'll pair you with someone from our CFR fam who will work right alongside you and your coach for the rest of class. Here's the concern we hear most from people trying this for the first time: "What if I'm not experienced, or I haven't worked out in a while, and I end up holding my partner back?" You won't. Partner workouts are built so both people get equal work and equal rest, and coaches are there specifically to help adjust that balance as needed. Nobody's timing your reps against theirs. That's not what this is. Winding down After the workout, we head outside for a cool down walk. Fresh air, a few minutes to chat with the people you just sweated next to, and a shift into whatever the rest of your Saturday looks like. From the moment you walk through that glass door to the moment you leave, someone's guiding you through it. And we'll follow up with you afterward too, because a good first morning shouldn't be the last time you hear from us. Come see it Saturday Join us Saturday, October 3, for a free community workout. Two times to choose from, 8:30am and 9:30am. Bring a friend if you've got one, or come solo and let us handle the rest. Now you know exactly what the morning looks like. The only thing left is showing up. Reserve your spot here and send this to the friend you want to bring with.
