Women should be getting 21-25 g of fiber per day. Men, 30-38 g. How many of us actually get it? About 5% of us in the US. 

Insoluble fiber: the roughage that makes you 💩 better.

Soluble fiber: the superfood that absorbs water, slows the release of sugar into your blood (keeps your blood sugar down and regulated), slows digestion in a good way, lowers LDL cholesterol, and fills you up quicker & for longer.

Both of these fibers are important, but if you’re trying to stick to your regimen this holiday season, get as much soluble fiber as you can. Eat it before and during meals to control hunger and cravings. Combine it with Hack #1: Prioritize Protein to maximize results - you won't even want the roll by the time you've gotten to it. 

Here is a list of soluble and insoluble fiber sources:


  • Oatmeal/bran
  • Nuts and seeds
  • Avocado
  • Sweet potato
  • Peas
  • Beans
  • Lentils
  • Most fruits


  • Whole-wheat bread
  • Prunes
  • Couscous
  • Brown rice
  • Spinach
  • Carrots
  • Zucchini
  • Celery
  • Whole-grain cereals

As always, if the cravings are still there (not even soluble fiber is a silver bullet), treat yourself to an ERND truffle or bite!

December 10, 2021 — ERND marketing

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