Let’s cut the fluff. If your digestion feels sluggish, your energy’s crashing mid-day, or your bloat has its own zip code, it might be time to check your fiber game.
Most people hear “fiber” and think of bland cereal or prune juice. But the truth? Fiber is one of the most underrated tools for better energy, sharper focus, stronger workouts, and smoother... well, everything.
And it’s not just about getting more fiber. It’s about getting the right kinds. Meet soluble and insoluble fiber: your gut’s dream team.
Soluble Fiber: The Smooth Operator
Soluble fiber dissolves in water and forms a gel-like substance during digestion. It slows things down, keeping your blood sugar stable and your hunger in check. It also feeds your good gut bacteria, which produce short-chain fatty acids that support everything from metabolism to mental clarity.
Top Sources of Soluble Fiber:
| Food | Serving Size | Soluble Fiber (g) |
|---|---|---|
| Oats | 1 cup cooked | ~2.0 g |
| Apples | 1 medium (with skin) | ~1.0–1.2 g |
| Oranges | 1 medium | ~1.8–2.0 g |
| Sweet Potatoes | 1 medium (with skin) | ~1.8 g |
| Black Beans | ½ cup cooked | ~1.5–2.0 g |
| Ground Flaxseed | 1 tbsp | ~1.1 g |
| Green Banana | 1 medium | ~2.5 g |
| Chia Seeds | 1 tbsp | ~1.1 g |
Insoluble Fiber: The Gut Grinder
Insoluble fiber doesn’t dissolve in water. Instead, it adds bulk to your stool and speeds up how quickly things move through your system. It’s key for regularity and preventing that uncomfortable backed-up feeling.
Top Sources of Insoluble Fiber:
| Food | Serving Size | Insoluble Fiber (g) |
|---|---|---|
| Whole Wheat Bread | 1 slice | ~1.2–1.5 g |
| Brown Rice | 1 cup cooked | ~1.8 g |
| Carrots | 1 medium raw | ~1.2 g |
| Cauliflower | 1 cup chopped, raw | ~1.4 g |
| Celery | 1 stalk | ~0.8–1.0 g |
| Almonds | 1 oz | ~2.6 g |
| Raw Spinach | 1 cup | ~0.7 g |
| Cooked Kale | 1 cup | ~1.2 g |
The Hero Recipe: Green Banana Power Smoothie
You didn’t think we’d explain all this and leave you empty-handed, did you? Here’s a performance-boosting smoothie that blends both fiber types, with a scoop of Core Fiber to top it off.
Ingredients:
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1 scoop Core Fiber
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½ green banana
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½ avocado
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1 tbsp ground flaxseed
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1 handful spinach
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1 cup unsweetened oat milk
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Ice to blend
Pro Tip: This smoothie delivers 10 to 12 grams of fiber, including 6 grams from Core Fiber. That’s more than most people get all day.
Bottom Line
Soluble fiber helps calm the gut. Insoluble fiber keeps it moving. Core Fiber brings them together for better digestion, balanced energy, and real results.
You don’t need a detox. You need fiber that works as hard as you do.
Want more high-fiber recipes? We’ve got a full guide coming soon.
