Skip to content
Nutrition & Diet
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@celebwell.com.

6 Ways to Increase Your Fiber Intake Without Bloat, Says Nutritionist

Consuming too much fiber too fast can have negative side effects. Here’s how to avoid that.

Leah Groth
By Leah GrothApr 14, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Clarissa_Lenherr_clarissalenherrnutrition1
clarissalenherrnutrition/Instagram
Leah Groth
By Leah GrothApr 14, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Nutrition & Diet

Fiber is an important part of gut health. But just as eating enough fiber for digestion is crucial, not having enough or consuming it the wrong way can also lead to not-so-pleasant side effects. UK-based nutritionist Clarissa Lenherr specializes in gut health, IBS, and beating “the bloat.” In a recent Instagram video, she discusses how eating too much fiber too fast isn’t a good thing and what you can do about it. “How to increase your fiber without getting symptoms,” she says in her clip. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in on the digestive health topic.

You Can’t Eat “Loads of Fiber”

Clarissa_Lenherr_clarissalenherrnutrition3clarissalenherrnutrition/Instagram

“We all know that fiber is good for us and especially good for our gut, but does that mean that we should run around eating loads of fiber and expecting our gut health to get great? Unfortunately, it doesn't really work like that,” she explains.

RELATED: I Lost 70 Pounds From Hot Girl Walks and This Is Exactly How I Did It

Eat Fiber “Slow and Slow”

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

“My advice with fiber is slow and slow,” she recommends. “Boring, I know, but that is the best way to increase fiber, to help look after your gut, and to avoid symptoms.”

What Happens When You Eat too Much Fiber

Clarissa_Lenherr_clarissalenherrnutrition2clarissalenherrnutrition/Instagram

“Eating too much fiber can cause excessive gas which is definitely not fun especially when you’re at the office,” explains Collingwood. “Believe it or not, too much fiber can also potentially lead to constipation if you aren’t keeping up with hydration.”

Drink Lots of Water with Fiber

Young athletic woman drinking water in gym.Shutterstock

The best solution? Lots of water. “You need to drink a lot of water when you increase your fiber otherwise it will not MOVE through the digestive tract,” she says.

RELATED: The Simple Best Tip to Help Your Gut From a Nutritionist

A Few More Tips From Our Expert

tara_collingwood5dietdivatara/Instagram

Collingwood offers a few more tips on how to add fiber without side effects. “Keep a record of which foods might be giving you excessive gas and go easy on those foods and increase fiber in other areas,” she says. Also, “try just one new high fiber food per day so you can see how it affects you,” she suggests. And, add fiber slowly. “Try to just add about 5 grams more each day for about a week or so and then add another 5 grams so your digestive tract can get used to the additional fiber.”

💪🔥Body Booster: Don’t aggressively add fiber to your diet. Make sure to add slowly and also make sure you are drinking plenty of water.

More For You

Nutrition & Diet

6 Ways to Increase Your Fiber Intake Without Bloat, Says Nutritionist

Clarissa_Lenherr_clarissalenherrnutrition1
clarissalenherrnutrition/Instagram
Leah Groth
By Leah GrothApr 14, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Fiber is an important part of gut health. But just as eating enough fiber for digestion is crucial, not having enough or consuming it the wrong way can also lead to not-so-pleasant side effects. UK-based nutritionist Clarissa Lenherr specializes in gut health, IBS, and beating “the bloat.” In a recent Instagram video, she discusses how eating too much fiber too fast isn’t a good thing and what you can do about it. “How to increase your fiber without getting symptoms,” she says in her clip. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in on the digestive health topic.

You Can’t Eat “Loads of Fiber”

Clarissa_Lenherr_clarissalenherrnutrition3clarissalenherrnutrition/Instagram

“We all know that fiber is good for us and especially good for our gut, but does that mean that we should run around eating loads of fiber and expecting our gut health to get great? Unfortunately, it doesn't really work like that,” she explains.

RELATED: I Lost 70 Pounds From Hot Girl Walks and This Is Exactly How I Did It

Eat Fiber “Slow and Slow”

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

“My advice with fiber is slow and slow,” she recommends. “Boring, I know, but that is the best way to increase fiber, to help look after your gut, and to avoid symptoms.”

What Happens When You Eat too Much Fiber

Clarissa_Lenherr_clarissalenherrnutrition2clarissalenherrnutrition/Instagram

“Eating too much fiber can cause excessive gas which is definitely not fun especially when you’re at the office,” explains Collingwood. “Believe it or not, too much fiber can also potentially lead to constipation if you aren’t keeping up with hydration.”

Drink Lots of Water with Fiber

Young athletic woman drinking water in gym.Shutterstock

The best solution? Lots of water. “You need to drink a lot of water when you increase your fiber otherwise it will not MOVE through the digestive tract,” she says.

RELATED: The Simple Best Tip to Help Your Gut From a Nutritionist

A Few More Tips From Our Expert

tara_collingwood5dietdivatara/Instagram

Collingwood offers a few more tips on how to add fiber without side effects. “Keep a record of which foods might be giving you excessive gas and go easy on those foods and increase fiber in other areas,” she says. Also, “try just one new high fiber food per day so you can see how it affects you,” she suggests. And, add fiber slowly. “Try to just add about 5 grams more each day for about a week or so and then add another 5 grams so your digestive tract can get used to the additional fiber.”

💪🔥Body Booster: Don’t aggressively add fiber to your diet. Make sure to add slowly and also make sure you are drinking plenty of water.

Nutrition & Diet

Nutritionist Reveals 4 Signs You're Eating Too Much Fiber

Nutritionist Reveals 4 Signs You're Eating Too Much Fiber
Copyright Health Coach Kait/YouTube
Christopher Roback
By Christopher RobackJan 06, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

That morning bowl of high-fiber cereal followed by a fiber-rich salad for lunch might not be serving your body as well as you think. While most health advice pushes for more fiber, certified health and nutrition coach, Kait Malthaner reveals that excessive fiber intake could be behind your digestive troubles. With her expertise in blood sugar management and gut health, Kait shares surprising insights about fiber that might change how you think about this supposedly essential nutrient.

The Surprising Truth About Fiber Requirements

"Our bodies do not actually need any fiber in order to function properly, not even for bowel movements," Kait explains in her recent analysis of fiber intake. While she acknowledges that fiber can help regulate blood sugar and increase satiety, she emphasizes that it isn't an essential nutrient. "By definition, because it is impossible to be fiber deficient, it isn't considered to be essential," she notes.

Understanding Your Body's Response to Fiber

Before diving into the warning signs, it's important to understand the two main types of fiber affecting your digestion. "There are two main types of fiber: soluble and insoluble," Kait explains. "Soluble fiber dissolves in water and forms a gel-like substance. It is found in foods such as beans, oats, citrus fruit, and some vegetables. Insoluble fiber does not dissolve in water and it adds bulk to your stool. It is found in foods such as whole grains, potatoes, and leafy greens."

RELATED: She Lost 40 Pounds and Kept It Off with These 5 High-Protein Breakfasts

Sign #1 Post-Meal Bloating That Isn't Normal

The first red flag of excessive fiber intake is persistent bloating after meals. "If you find that you are always bloated after you eat a meal, this can be a sign that you're eating too much fiber, soluble fiber in particular," Kait warns. She explains that when soluble fiber combines with water, it expands in the stomach, leading to bloating. While some bloating is normal, Kait emphasizes, "Let me just tell you, extreme bloating is absolutely not normal."

Sign #2 Frequent Gas and Digestive Discomfort

"If you are frequently gassy, this can be another indicator that you're eating too much fiber," Kait states. She explains why this happens: "Fiber is actually indigestible. Our bodies are not able to break it down, so it essentially goes through our digestive system untouched until it comes out the other side. But during this journey, gas can occur when the bacteria in intestines is processing it."

Sign #3 Unexplained Stomach Cramps

The third sign manifests as abdominal pain and stomach cramps, particularly in people with digestive conditions. "Especially for people with conditions affecting their digestive system such as IBS, eating too much fiber can cause abdominal pain and stomach cramps," Kait notes. These symptoms occur as your intestines struggle to process the excess fiber.

RELATED: 50+ Fitness Coach Swears by These 8 Foods to Stay Fit and Strong

Sign #4 Counterintuitive Constipation

Perhaps the most surprising sign is constipation. While fiber is often recommended to improve regularity, Kait shares a compelling research finding: "There was one study done on 63 people over six months where they compared a high fiber diet, a moderate fiber diet, and a zero fiber diet. In those with chronic constipation, the groups that reduced and eliminated the fiber saw improvements across the board... the no fiber group saw a 100% reversal in their symptoms."

Finding Your Personal Fiber Balance

"I find that most people do best eating less fiber than what traditional dietary recommendations suggest," Kait observes. She notes that fiber appears more beneficial for those consuming processed foods rather than those following a whole-food diet with adequate protein and fat.

When to Consider Reducing Fiber

According to Kait, "Low or no fiber diets, also known as low residue diets, are actually commonly prescribed to patients with chronic constipation, ulcerative colitis, and IBS, and these diets are extremely effective at reducing symptoms and inflammation in these conditions."

RELATED: 51-Year-Old Coach Loses 6 Sizes in 30 Days With 4 Simple Daily Habits

The Path to Better Digestion

The key isn't necessarily eliminating fiber entirely but finding your optimal intake level. As Kait concludes, there's a "sweet spot" for most people - lower than general recommendations but higher than zero. When you find this balance, you should experience comfortable digestion without the four warning signs discussed above.

This article has been crafted based on insights from certified health and nutrition coach Kait Malthaner's expert analysis of fiber intake and its effects on digestion. And if you enjoyed this article, don't miss Nutritionist Reveals 8 Signs You're Eating Too Many Carbs.

Nutrition & Diet

How to Lose 5 Pounds of Bloating ASAP, According to an Expert

Alexandra_alexx.fitt31
alexxandra.fitt/Instagram
Leah Groth
By Leah GrothSep 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Bloating – it happens to the best of us. The NIH explains it as “a condition in which the belly (abdomen) feels full and tight. Your belly may look swollen (distended),” adding that it can occur for a variety of reasons, ranging from getting this, swallowing air and constipation to overeating. According to one online fitness coach, Alexandra (@alexx.fitt), there are a few easy ways to un-bloat your body fast. “What to do when you’re bloated ,,, after a weekend, a trip, or just overeating? I’m sure u hear this a lot but realize it’s okay, and it’s going to get better,” she writes in her Instagram post. “I know bloating is super uncomfortable and can make u feel really insecure, so try this.” Here is what she says to do – and what The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, says about her recommendations.

Drink Warm Lemon Water

Her first recommendation? “Warm lemon water,” she writes. “Make sure it’s warm this will help your digestion and helps break down food to absorb nutrients.”

Go for a Walk

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

Next up, get your steps in. “Go for a walk this also helps with digestion and getting movement in is crucial,” she suggests.

Related: 5 Ways You're Ruining Your Body After 55, Say Experts

Eat High Fiber Foods

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

Next, in order to get your digestive wheels turning, “eat foods high in fiber,” she recommends.

Pump Up Your Probiotic Intake

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

Next, pump up your probiotic intake. She recommends kefir, sauerkraut, and yogurt. “This helps your gut health,” she says.

Accept It

alexxandra_fitt4alexxandra.fitt/Instagram

And last, but not least, remind yourself that bloating is temporary. “Accept it and move on you’re gonna be fine in a couple days,” she says.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Our RDN Agrees

tara_collingwood5dietdivatara/Instagram

“These are all great suggestions for reducing bloating, especially waiting it out,” says Collingwood. “Sometimes it does just take time for your body to return to normal. Light exercise is great for getting the digestive tract moving. Fiber can help things move, but it can also produce more gas and bloating depending on how much you are eating. Fiber and probiotics are a great strategy for everyday eating to keep the digestive tract moving and prevent acute bloating. I like the warm lemon water just to soothe the gut a bit as well,” she says.

💪🔥Body Booster: If you are experiencing bloating, try starting your day with warm lemon water and taking a short walk. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

15 Tips on How to Use Fiber for Weight Loss

Sport And Diet. Cheerful Fitness Girl Eating Vegetable Salad Standing In Studio Over Yellow Background.
Shutterstock
Leah Groth
By Leah GrothJun 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

When trying to lose weight, lots of people focus on amping up their protein intake. However, increasing the amount of fiber you eat can also be a game-changer. Obviously, you can take a fiber supplement. However, there are lots of other ways to get more nutrients into your diet. Here are 15 tips on how to use fiber for weight loss, according to research and health experts.

Aim for 30 Grams of Fiber

High Fiber Foods. Healthy balanced dieting concept. Top viewShutterstock

A study published in Annals of Internal Medicine found that eating 30 grams of fiber each day can help you lose weight, lower blood pressure, and improve the body's response to insulin just as effectively as the more complex American Heart Association's (AHA) diet.

Fiber Takes Longer to Digest

Shot of athletic woman eating a healthy bowl of muesli with fruit sitting on floor in the kitchen at homeShutterstock

How does fiber help with weight loss? For one, “this nutrient can help people feel fuller longer because it takes longer to digest,” says Dominique R. Williams, MD, MPH, medical director and obesity specialist at Abbott.

Consciously Incorporate Fiber Into Every Dish

Healthy lifestyle. Athletic millennial man starts his day with healthy oatmeal with berries for breakfast. Unrecognizable man with wireless headphones in his ears sitting on sofa with bowl of oatmeal.Shutterstock

Williams recommends incorporating high-fiber fruits, vegetables, whole grains, and beans into meals. “An easy way to do this is to ‘upgrade’ every dish,” she says.

Swap Whole Grain Pasta for White Pasta

Chickpea,Bean,Fusilli,Pasta.,Bowl,Raw,Pasta,Chickpea, proteinShutterstock

No, you don’t have to sacrifice your love of pasta to lose weight. “Use whole-grain pasta instead of white,” suggests Williams. Alternatively, you can try a chickpea pasta like Banza, which is high in protein and fiber.

Eat Veggies with Dip

Plate of assorted colorful fresh vegetable sticks with hummus and yogurt dips on light blue background. Top view. Healthy raw vegetarian food enriched with vitamins and microelementsShutterstock

Looking for a snack that adds some fiber to your diet? “Use veggies with dip instead of chips,” she says.

Add Fruit

Fresh,Fruits,Nutrition,health,food.Shutterstock

Fruit is a great source of fiber and can sweeten up any meal, says Williams. “Top whole grain toast or whole grain cereal with fruit,” she recommends.

Pair Fiber with Protein

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

Williams stresses that people on weight loss journeys should also prioritize protein intake. Here’s why: “As people lose weight, they also lose muscle. Increasing protein not only helps to preserve muscle during weight loss but also helps to control appetite and body weight,” she says.

Nutrition Shake

Young woman with glass of delicious milk shake in kitchenShutterstock

Williams recommends Incorporating a nutrition shake like Abbott’s Protality. “It has 4 grams of fiber and 30 grams of high-quality protein can help increase protein and fiber intake as one looks to balance their diet,” she says.

Chia Seeds

Organic,Dry,Black,And,White,Chia,Seeds,Against,A,BackgroundShutterstock

Chia seeds are also high fiber and packed with omega 3, says Amy Lee, MD, Chief Medical Advisor at Lindora. “Its ability to expand with liquids can help with keeping one full and satisfied,” she says. They are also great for throwing in a smoothie or sprinkling on yogurt or a smoothie bowl.

Psyllium Husk

Plantain husk in a jar with the inscription psyllium and a glass of water on a light background.Shutterstock

Psyllium husk is a great source of fiber. A study published in the Sept. 15, 2018, American Journal of Clinical Nutrition, found that psyllium husk also helps lower LDL cholesterol levels as well as two other lipid markers for heart disease.

Swap Your Cereal for High Fiber Cereal

Breakfast Bran Flakes with grapes and bananasShutterstock

If you eat cereal in the morning, make sure to pay attention to the fiber content. One-half cup of Fiber One cereal boasts 14 grams of fiber, while All Bran offers 10 for the same serving.

RELATED: I Lost 40 Pounds on a Vegan Diet and Here's How

Swap White Rice for Barley or Brown Rice

bowl of barley grains on a wooden tableShutterstock

When choosing between rice, remember that brown has more fiber. White rice only has 0.6 grams of fiber per one-cup serving. One cup of cooked barley has 9 grams of fiber, while the same serving of brown rice offers 4.

Swap White Bread for Wheat

Happy woman showing bread with heart shapeShutterstock

When choosing bread, always opt for whole grains. One slice of white bread offers about 0.8 grams of fiber. The same slice of whole wheat bread boasts around 3.

Add Beans to Your Salad or As a Side

close-up red kidney bean in wood spoon and gunny bag on wood tabShutterstock

If you are making a salad or looking for a side, throw in some beans. One-half cup of kidney or lima beans offers 6 grams of fiber, while baked beans have 5.

RELATED: 10 Ways to Lose Your Arm Flab in 4 Weeks

Leave the Skin On Your Fruit

Ripe red apples on table close upShutterstock

Whether you are eating an apple or a pear, leave the skin on. You might not know this, but about half the fiber in either fruit is courtesy of the skin.

💪🔥Body Booster: To maintain muscle while losing weight and manage your appetite, eat more protein-rich foods like lean meats, fish, eggs, legumes, and low-fat dairy products.

Fitness & Workouts

8 Hidden Signs The Body Needs More Fiber, According to a Scientist

Christine_Hronec_Gauge_Girl_Training8
Copyright gaugegirltraining/Instagram
Christopher Roback
By Christopher RobackDec 31, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Most people know fiber is important, but few realize when their body is desperately signaling for more. Christine Hronec, founder and CEO of Gauge Girl Training, brings a unique perspective to this common nutritional gap. As a food scientist and chemical engineer who has helped thousands transform their health, she sees these warning signs daily in her practice. Here are the hidden signals your body might be sending—and the science-backed solutions you need.

The Science Behind Fiber: Beyond Just Bulk

"When we talk about dietary fiber, we are not talking about protein, carbs, or fat that are absorbed and digested by the body," Christine explains. Instead, she reveals its crucial role: "Fiber is important in balancing hormones, helping with gut health, supporting proper digestion, and helping lower cholesterol among many other functional purposes in keeping the body balanced and optimal."

RELATED:Woman Lost 72 Pounds in 6 Months with Semaglutide, "I’m Ready to Date Again!"

Irregular Digestion: The Most Obvious Signal

"Constipation is one of the number one signs you are not getting enough fiber," Christine states firmly. She explains how fiber works like "the bristles of a broom," cleansing your digestive tract while absorbing water to ease elimination.

The solution is simple but requires careful attention: "You can make simple shifts by adding oatmeal to your breakfast. You can add flax to it, chia seeds, you can add some fiber to your smoothies." However, she warns, "When you increase your fiber intake, you also have to increase your water intake. If you just boost your fiber without increasing your water, you're going to have all kinds of problems."

Quick-Return Hunger After Meals

Finding yourself hungry shortly after meals? "Fiber helps to slow down your hunger signals," Christine explains. She elaborates on this mechanism: "Even though you are eating very high calorie foods, you can feel very empty. Getting lots of vegetables, high fiber things that are going to take up the full volume of the gut is going to have a drastically different role in your sense of fullness after meals."

Elevated Cholesterol Levels

One of the most significant hidden signs comes from your bloodwork. "Fiber helps to absorb the particles that cause high cholesterol before they can clog the arteries," Christine reveals. The science backs this up: "For every seven grams of fiber you eat daily, it actually lowers your risk of having heart disease by 9% according to 22 separate studies that have been reviewed by the British Medical Journal."

RELATED:10 Protein Tricks for Burning Fat You’ll Love, From a Nutritionist

Digestive Discomfort and Strain

Christine points out that hemorrhoids often indicate insufficient fiber intake. "Fiber helps to soften the stools, increase stool volume, and reduces the residence time in the tract," she explains. This natural process helps prevent straining and the associated complications.

Unstable Energy Levels

"If you constantly find yourself feeling very tired, sluggish, almost sleepy and just very low energy, insufficient fiber is probably one reason," Christine notes. She explains the connection: "What ends up happening is the spikes and the dips that you experience after meals are going to be more regulated. The rise and fall is not going to be as sharp, and as a result, you're going to have much better energy."

Stubborn Weight Issues

Weight management struggles might signal a fiber deficit. "Not only does fiber make it a little bit easier to lose weight because it allows you to feel fuller on lower calorie foods," Christine explains, "but fiber is also excellent at allowing the body to detox excess estrogens." This dual action supports both calorie control and hormone balance.

Hormone Imbalances

The final hidden sign relates to hormone health. Christine emphasizes that fiber plays a crucial role in hormone balance: "It can cause hormone imbalances that can lead to weight gain" when insufficient. The solution lies in gradually increasing fiber intake while maintaining proper hydration.

RELATED:10 Hacks to Burn More Fat While Walking, According to Scientist

Making the Change: Smart Steps Forward

Start with simple additions to your daily routine: incorporate chia seeds into morning smoothies, choose whole grain options, and add more vegetables to each meal. Remember Christine's essential advice: increase water intake alongside fiber to support proper digestion and prevent discomfort. These small changes can lead to significant improvements in how your body feels and functions. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 115 Pounds on Ozempic with 10 Weight Loss Hacks

Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/Instagram
Leah Groth
By Leah GrothMar 17, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you on Ozempic and hoping to maximize weight loss? One experienced GLP-1 user is revealing all her secrets. Brittany Ainsworth is a weight loss warrior who has dropped 115 pounds on a weight loss drug. In a new social media post, she reveals her “top 10 weight loss hacks as someone down 115 pounds so far,” she writes, revealing her “cheat codes” for effortless fat loss.

1.Eat Protein Before Anything Else at Every Meal

Her first tip is to eat protein before anything else at every meal. “Prioritize lean protein (chicken, fish, eggs, Greek yogurt, tofu, cottage cheese) before eating carbs or fats. This fills you up, stabilizes blood sugar, and reduces cravings,” she says.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

2. Use an ADHD Visual Timer for Water Consumption

Next, she suggests using an “ADHD” visual timer for water consumption. “Set a 30-60 minute visual timer to remind yourself to drink water throughout the day. Seeing the countdown prevents forgetting and ensures steady hydration,” she writes.

3. Drink 24 oz of Water Before Eating Anything in the Morning

Start your day by hydrating by drinking 24 ounces of water before eating. “This kickstarts your metabolism, flushes out toxins, and naturally reduces hunger before your first meal,” she suggests.

4. Create a Salad Bar in Your Fridge with Clear Containers

Salad bars are really fun ways to eat your greens. She recommends creating one in your fridge. “Pre-chop veggies and proteins like grilled chicken, boiled eggs, and beans in clear meal prep containers so you can build a quick, nutrient-packed salad instead of reaching for junk,” she writes.

RELATED:20 Possible Ozempic Side Effects

5. Eat the Same High-Protein Breakfast Every Day

Be consistent and eat the same high-protein breakfast every morning. “Having a go-to breakfast (like eggs & avocado, Greek yogurt & berries, or a protein smoothie) removes decision fatigue and sets the tone for a high-protein day,” she suggests.

6. Drink a Protein Shake or Bone Broth When You Get Cravings

Got a craving? Try a protein shake or bone broth. “A quick whey/casein shake or a warm bone broth satisfies cravings, supports muscle retention, and prevents snacking on processed junk,” she says.

7. Use a Smaller Plate for Meals to Trick Your Brain

When plating your food, go small. “Studies show eating off a 9-inch plate vs. a 12-inch plate makes portions look bigger and naturally reduces calorie intake,” she writes.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

8. Set a 10-Minute Rule for Late-Night Snacking

Put in place a 10-minute rule for snacking at night. “If you feel hungry at night, set a timer for 10 minutes before grabbing food. Most cravings disappear, and if you’re still hungry, opt for protein or fiber-rich snacks,” she says.

9. Move for 10 Minutes After Every Meal

Make sure to move for a little bit after eating. “A short walk or light movement (like squats, stretching, or cleaning) after meals lowers blood sugar, boosts digestion, and prevents fat storage. Even better, add in a weighted vest,” she writes.

RELATED:20 Things to Avoid While on Ozempic

10. Eat From a Bowl Instead of the Package

Eat from a bowl or plate – not the package. “Never eat directly from a bag, box, or container. Pre-portion snacks into a bowl to prevent mindless overeating,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

Coach Reveals the 4 Biggest Cardio Mistakes You Are Making

Angelina Stebich angeeelina.fit
Copyright angeeelina.fit/Instagram
Leah Groth
By Leah GrothMar 16, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you doing cardio to build muscle and lose weight? You should avoid a few common mistakes. Angelina Stebich is a fitness coach and influencer who shares her workout tips with hundreds of thousands of Instagram followers. In a new post, she reveals common mistakes people make during workouts. “4 worst ways to do cardio if you want to build muscle,” she writes. “Cardio is great for heart health and fat loss, but if your goal is muscle growth, the wrong type can sabotage your progress. Here’s what to avoid,” she says.

Doing Cardio Before Lifting

Her first mistake is super common: Doing cardio before lifting weights. According to Angelina, “it drains energy, making your strength training less effective.” Instead, you should do it after strength training.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Doing Fasted Cardio

The second mistake is doing fasted cardio. While skipping your meal before hitting the treadmill is “popular for fat loss,” she says it isn’t good for your muscles. “It can increase muscle protein breakdown without proper fueling,” she says.

Doing Cardio on Rest Days

Another mistake lots of people make it doing cardio on rest days. “Treat rest days as true recovery. Light walking? Fine. Intense cardio? You’re just burning potential gains,” she says.

Ignoring Heart Rate Zones

Her final mistake is ignoring heart rate zones. “Staying in the fat-burning zone (low intensity) preserves muscle better than constant high-intensity work,” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Cardio Isn’t the Enemy

Her bottom line? “Cardio isn’t the enemy,” she says. “It’s about balance. Stick to 2–3 sessions per week, prioritize strength training & fuel up properly!”

More Reasons Why Doing Cardio Before Lifting Is a Bad Idea

In another post, she reveals why doing cardio before lifting is a bad idea. “Many gym-goers swear by doing cardio before lifting. While it may seem like a good idea, here are some reasons why you might put strength training first,” she says. The first reason? “Fatiguing your muscles before lifting can limit your power, performance & energy,” she says.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Other Reasons?

Other reasons include reduced muscle gains, as “strength training relies on energy reserves, and cardio can deplete them too soon,” higher injury risk, “tired muscles = compromised form = greater risk of injury,” she says, slower progress, as “prioritizing cardio first may make it harder to progressively overload in weight training,” and decreased focus for form. “Cardio can leave you fatigued, making it harder to focus on proper lifting technique,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

5 Things Mom Didn’t Do to Lose 2 Pounds Per Week

Whitney Reyes workoutwithwhitney_
Copyright workoutwithwhitney_/Instagram
Leah Groth
By Leah GrothMar 16, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight but aren’t sure what to do—or what not to do? One trainer has the answer. Whitney Reyes is a “fitness mom” and influencer who helps other moms lose weight and get in shape despite having very little time. In a new social media post, she gets real about some of the things she didn’t do to achieve her weight loss goals. “Here are the 5 important things I did NOT do while losing 2lbs per week,” she writes, adding that she ended up losing 30 pounds in three months as a “full time working mom of four.”

She Didn’t Starve Herself

Rear View Of Young Woman Looking In Fridge At Kitchen, hunger​Not Viewing Hunger as the EnemyShutterstock

The first thing she didn’t do was starve herself. “In fact I feel like all I do is eat, even my kids make that joke—“oh mom’s eating again”😂 most nutrient dense and high protein meals like sweet potatoes & chicken are very low calorie so you can eat more of it and not rack up your calories,” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

She Didn’t Do Tons of Cardio

Woman Running In Countryside Wearing Earphones​Putting It All TogetherShutterstock

The second thing she didn’t do? Tons of cardio. “This is something that was widely promoted years ago in the fitness industry. HIIT ALL THE TIME. 5 mile runs a day. Recent science has shown that zone 2 cardio is the highest fat burning zone aka incline walking for 30 min!” she writes.

She Didn’t Cut Out Her Favorite Foods Completely

Neapolitan,Pizza,With,Spices,,Tomatoes,And,Cheese,Mozzarella,On,DarkShutterstock

She also refused to completely cut out her favorite foods. “Doing this leads to binge eating and isn’t even necessary. You can make room for your favorite foods in moderation. For example I will still eat in n out or pizza and ice cream but only once per week as a ‘cheat meal’” she writes.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

She Didn’t Spend Hours in a Gym

Blurred and cropped image of a beautiful young athletic girl in leggings and top crouches with dumbbells at home. Sport, healthy lifestyle.Shutterstock

She also didn’t spend hours in a gym. “Guys I haven’t been inside a gym in 4 years lol I’ve gotten in the best shape of my life with dumbbells and bands. It’s all you need,” she writes.

She Didn’t Skip Workouts Because of Hard Work Days

Young,Sports,Woman,Doing,Exercises,With,Dumbbells,In,The,Gym.Dumbell Chest FlyShutterstock

The last thing she didn’t do was skip workouts because of hard work days. “I never skipped days bc work was stressful or hard that day. Doing this allows your brain to give into weakness. Show up ESP the days you don’t feel like it. Not only is it good for you mentally but consistency is the only way to see results,’ she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.