Support your gut health with fiber

Smoothie bowl verde con Boost

Let's talk fiber!

Dietary fiber supports gut health by helping to improve transit time and acting as a prebiotic by being fermented in the colon by the good bacteria that reside there. Fiber is necessary for the intestine!


Fiber is a type of carbohydrate that cannot be broken down by the digestive system, so it travels through the intestine undigested, which actually has benefits for gut health. Fiber is considered an essential part of the diet, and without it, increased appetite, constipation and increased risk of disease.

You may have heard that there are different types of fiber: soluble and insoluble fiber, and resistant starch. Soluble fiber absorbs a lot of water, while insoluble fiber doesn't, so each offers unique benefits and often work together to keep your digestive system healthy.

digestion icon


Our gut microbiome is made up of different bacteria, which feed on fiber. Therefore, providing fiber to our body allows our bacteria to thrive, which aids in digestion and nutrient absorption for better overall health.

Fiber has been linked to many different benefits, including:

  • maintaining regular bowel function and reducing constipation
  • improves satiety, helping you stay full longer
  • improves blood sugar regulation
  • improves cholesterol
  • help with detox
  • reduces the risk of colon cancer


You may be wondering, how can I easily increase my fiber intake? To ensure you get enough dietary fiber, focus on consuming 2 servings of fruit and 5 servings of vegetables per day, and add an additional source of other high-fiber foods, including whole grains or nuts.

What foods are high in fiber?

Fruits: especially berries, banana, avocado, passion fruit, pear, apples and oranges

Vegetables: especially carrots, sweet potatoes, Brussels sprouts, broccoli, beets

Legumes and Nuts

Seeds: chia seeds, flax seeds, sunflower and pumpkin seeds

Whole grains like oats, quinoa, rice, popcorn

Fun fact: much of the fiber in fruits and vegetables is contained in the skin, so don't be afraid to include some skin, just wash it well!

It is also possible to consume too much fiber, which would leave you feeling gassy and bloated. The recommendation is to get around 25-30 grams of fiber per day.


If you increase your fiber intake, it is also essential to increase your water intake, as fiber draws water into the colon. If you increase your fiber intake without increasing your water intake, it can lead to constipation (the opposite of what we want to happen!)


If you have a hard time including enough fiber, this recipe is for you! With our Boost powder, fruits and flax seeds.

1 serving of Ganbatte Boost
½ cup frozen mango
½ cup frozen mango
1 handful of fresh spinach
½ cup papaya
1 cup coconut water
1 tablespoon flax seeds

Combine all the ingredients in a blender or food processor and enjoy!

Boost is designed to help you get your daily dose of nutrients from 1 serving, the equivalent of 1 serving of vegetables!

Written by Ana Saiz
Co-founder of Ganbatte Superfoods


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