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The Plant Powered Collective Podcast helps women in their 40s, 50s, and beyond live vibrantly and nourish boldly. Hosted by integrative nutrition coach Lori Willinski, each episode blends science-backed nutrition with approachable strategies for hormone balance, energy, and healthy aging. Rooted in lifestyle medicine and personalized coaching, Lori shares her story of thriving on plants since age 14 and managing autoimmune disease with nutrition. Discover how a plant powered lifestyle fuels not only your health, but also your leadership and your future self.
I want to talk about something today that is simple but incredibly powerful. Fiber. Not the most exciting topic, not something that gets a lot of attention, but if there is one thing I see consistently, it is that most people are not getting enough of it. And not because they don't care about their health, but because we have not really been taught how important fiber is for the gut and to actually get it in our daily lives. My name is Lori Walinski.
Speaker 1:I am founder and integrative nutrition coach at Plant Powered Collective where we believe in nourishing and living vibrantly. So today I want to walk through this idea about fiber and why it's important in a way that feels real and doable. Because this is not a diet, this is not a fad, this is not something that you know needs to be overwhelming, it's something that needs to be part of a lifestyle. So we're going to talk about what fiber actually does in your body, how it supports your gut, how to know if your gut is healthy and how to start adding more fiber in a way that fits into your life. Let's get into the podcast.
Speaker 1:Let's start here. Fiber is not just about digestion. It is actually the primary fuel source for your gut microbiome and your gut microbiome is made up of trillions of bacteria that are constantly working on your behalf. When you eat fiber, those bacteria ferment it and produce something called short chain fatty acids. These compounds help maintain the integrity of your gut lining, reduce inflammation, support metabolism, influence brain function and mood.
Speaker 1:So, when you are not eating enough fiber, you are not feeding that system. And over time, that can impact how you feel in ways that are easy to overlook. Personally, I can always tell if I don't have enough fiber in my
Speaker 2:diet. You know, some of it is digestive, but a lot
Speaker 1:of it is that I can tell that I have more inflammation. I can tell that my metabolism is a
Speaker 2:little bit slower because I feel more sluggish. And
Speaker 1:most certainly, if I have brain fog and that kind of thing, I know that I need to introduce a little bit
Speaker 2:more fiber in my lifestyle, and I find that it will help. And if it doesn't,
Speaker 1:then I try something else. But, again, it's those small shifts, those small additions and subtractions in your lifestyle that will help you determine what the perfect balance is for you. Right? Because we're all bio individual. But here's what the science says.
Speaker 1:There is a large well known study called the American Gut Project. It is one of the most comprehensive microbiome studies conducted.
Speaker 2:And what they found was simple but powerful. People
Speaker 1:who ate 30 or more different plant foods per week had significantly more diverse gut microbiomes than those who ate fewer than 10. And diversity is the key
Speaker 2:because a more diverse microbiome is associated with better metabolic health, lower inflammation, stronger immune function. So this is not just about one superfood. It is about feeding your gut consistently with a variety of plant based fibers. And I know this might sound completely overwhelming.
Speaker 1:30 or more different plant foods per week? How in the world can I
Speaker 2:get that? Well, here's the thing. The cinnamon that you might put on your, on your oatmeal in the morning, that counts.
Speaker 1:The garlic that you might add to a
Speaker 2:stir fry, that counts. The pumpkin seeds that you put on your salad for a
Speaker 1:little bit of crunch, that counts. The other day, I recorded a podcast with my friend Heather, and, I made a bowl. It was super easy. A lot of the things I already had, and there were a couple things that I needed to make, and cook for the day. And we made bowls, And in those bowls, I
Speaker 2:counted 16 different plant based items.
Speaker 1:So in just one bowl,
Speaker 2:I had more than half of the 30 that's recommended for the week. So it's doable.
Speaker 1:It's just small little tiny shifts and being intentional. And here's the other thing about fiber is not all fiber is the same. And this is where it gets interesting. There are different types of fiber and your gut needs all of them. So there's soluble fiber.
Speaker 1:This dissolves in water and forms a gel like substance. It helps with blood sugar regulation and cholesterol, and you can find it in oats, in beans,
Speaker 2:in apples, and flax seeds. There's also insoluble fiber. This adds bulk and helps move things through your digestive system. You find it in vegetables, in whole grains, and in nuts.
Speaker 1:And there's resistance
Speaker 2:starch. This is one of the most beneficial for gut bacteria. It feeds your microbiome directly and you can find it in lentils and chickpeas and cooked and cooled potatoes or rice. And the key here is variety because different fibers feed different bacteria, and you need to find that balance. So, how do we know if our gut is healthy?
Speaker 1:Our body will give us signals, and all the signals might be slightly different for each of us because of bio individuality. The signs of a well supported gut on average is regular digestion. Are you pooping okay? What do your poops look like? Are they small and round and hard, or, you know, are they too loose?
Speaker 2:When you work with an integrative nutrition coach like myself, we talk about poop Because poop is important, it helps to understand and is one of
Speaker 1:the components of gut health. Stable energy throughout the day. Do you have a crash in the afternoon where you just can't stay awake unless you eat something?
Speaker 2:Bloating. Do you have that bloating and that inflammation? Clear thinking. Throughout the day, does your thinking patterns and your brain and your and your thought patterns remain consistent and fewer intense cravings? I oftentimes will crave for salt, very saltish things.
Speaker 2:And I know that that's my gut telling me that I need to feed it more diversity. Signs your gut may need support, and we're
Speaker 1:gonna get into this because it's for me, it's salt, but for other, it's irregular digestion.
Speaker 2:You know, sometimes you might be constipated. Sometimes you may not be constipated. Frequent bloating, bloating and gas, energy crashes like we talked about, sugar cravings, and feeling inflamed or sluggish. And again,
Speaker 1:all of this is bio individual because we're all individuals and our gut health is one piece of our health. But feeding our gut is so important and will help so many other systems in our bodies. And again, this is not meant to overwhelm. This is not about perfection.
Speaker 2:It's about intention, and it's about awareness. So I wanna share with you a personal story. There was a time
Speaker 1:in my life where I really had to commit to myself, and I know you
Speaker 2:guys have heard this before, but it was such
Speaker 1:a pivotal moment for me that it
Speaker 2:it kinda stays constant in in my storyline, and that's going through a divorce. There was a lot happening emotionally and mentally and physically, and I remember thinking I really need to take care of myself differently. I
Speaker 1:knew I
Speaker 2:was feeding my gut. I maybe got a little bit off track with it.
Speaker 1:And I remember thinking
Speaker 2:when I read the email of
Speaker 1:my then husband telling me that, you know, he had another family, I really needed I I I at that point I made a decision. I needed to take care of myself differently and I really needed to get back to intention. There was a lot of other things going on then too. I was in a
Speaker 2:job that I loved
Speaker 1:and was challenging on many levels. I knew that I wanted to do something with all the education that I had around nutrition and coaching and lifestyle medicine, but I wasn't doing it on a full time basis, and that was weighing heavy. And so I just thought, you know what, right now is the time for me to reconsider everything in my life because there's some major changes going on. So I really wanted to support myself in a deeper way. So I started focusing on simple things.
Speaker 1:Food became one of my anchors. I would toast pumpkin seeds in a pan with a little bit of salt, and I would add those to everything.
Speaker 2:Even sometimes pineapple. I know that sounds weird, but I really love pineapple. And adding
Speaker 1:something like salt ish and a little with a little bit of texture and crunch like that, so good. Also, different herbs, both savory and more like sweet herbs like mint and stuff and pineapple. Seriously amazing. I I encourage you to try it. And again, I would just, you know, put those pumpkin seeds on everything.
Speaker 1:And it was simple, but it added fiber and, as I
Speaker 2:had mentioned, texture and nourishment. I also used a lot of lemon because lemon would add brightness, and it would add just that little bit of excitement to a vegetable
Speaker 1:and to a fruit. And I really got back
Speaker 2:into herbs. I would buy fresh herbs. I would utilize fresh herbs in vases. I would put them on my coffee table. I would put them on my kitchen table.
Speaker 2:I would use them as tablescapes. And it so there was visual beauty. But then I could literally just go and they were right
Speaker 1:in front of my face and I could just go pick them and add them
Speaker 2:to my food. Really amazing parsley and basil, cilantro, thyme, rosemary. I just loved it. And what that did,
Speaker 1:what I found that it did for me, is that it added diversity without effort because it was literally right in
Speaker 2:front of my face. And I would have prewashed them so they were fully washed. I could literally just pick the leaves right from the vase.
Speaker 1:And here's the thing, is just putting those, like, little things like the pumpkin seeds, the fresh herbs, the pineapple in my refrigerator.
Speaker 2:And what what I noticed is that over time, I noticed a difference. I was changing my habits. I was making things more accessible, and I felt my energy become more stable. I felt and experienced my thinking becoming clearer, and I
Speaker 1:felt more grounded in my body. So let's make this practical because this is where change happens. Don't necessarily focus on what to remove right now.
Speaker 2:Focus on what to add. Add seeds to your breakfast. In your smoothie, put a little handful of of, raw cashews or
Speaker 1:put in a few pumpkin seeds or sesame seeds in in your smoothie. Add beans to lunch. It's so easy. And you're if you eat a salad every day, throw in throw in a little bit of of garbanzo beans, chickpeas. Or if you have an extra twenty minutes, cook a bunch of lentils, then just throw a couple lentils on top.
Speaker 2:Add vegetables to dinner, not just a salad. Go to the store and say, you
Speaker 1:know what? I'm gonna get asparagus, zucchini, gonna get some carrots, and I'm gonna roast carrots and caramelize them and get them, like, a little bit sweet, but I'm gonna add maybe a little bit of smoked paprika to make them, like, savory. They're absolutely delicious.
Speaker 2:Sprinkle cinnamon in your oatmeal or your coffee or onto your fruit. Add herbs to meals.
Speaker 1:When you keep it
Speaker 2:simple and you have whole foods available,
Speaker 1:you will start to notice the difference, and it won't be overwhelming. It'll be easy to add some of those things into your lifestyle. It's not about restriction, and it's not about perfection. Think of your meals as a base of grains or vegetables, a protein like beans or lentils or tofu,
Speaker 2:and sprinkle them or decorate those things with seeds and herbs and spices. You don't need to hit the 30 plants overnight. You just need to start. Add one new plant this week and then another. I'll tell you a story.
Speaker 2:So I had, never had fennel, and I was watching TikTok, you know, doom scrolling on TikTok to calm my mind.
Speaker 1:The the top chef woman. Right? She was on TikTok with her daughter making a slicing fennel and literally just putting on a roasting pan with a little bit of olive oil, salt, and pepper. I'm like, oh, I never tried fennel before. And I've always seen it.
Speaker 1:You know?
Speaker 2:And so the next time I went to the store, I got it, and I tried it. And now it's one of my most favorite vegetables. It's so good. And I just
Speaker 1:love fennel. I even keep the fronds, and I'll, you know, use the fronds as as adornments on my food because they just look so pretty. I'll sometimes put the the fronds of the of the fennel in, like,
Speaker 2:a pesto or, like, a green sauce, a green dipping sauce. So, so super good.
Speaker 1:I went off on a little bit of a
Speaker 2:tangent there. So I was just talking about doing something easy, something you can make once and use it all. You know that I love a good recipe, so I'm gonna give you something that
Speaker 1:you can make once and use it all week long. It's my lentil mushroom walnut balls. I know that sounds gross maybe to some of you or really foreign,
Speaker 2:but they are so good. My meat loving family, I brought these little lentil balls to, Thanksgiving one year, and it
Speaker 1:was quite a while ago. And everyone laughed at me, you know, gave me a little bit of business, gave me a little bit of ribbing. They still make fun of
Speaker 2:me for them. But that one Thanksgiving, when they all tried them thinking they were gonna hate them and then found that they loved them, Now if I don't make them at family gatherings, they they they get mad at me. So let me tell you about these lentil mushroom walnut balls because they're great. You can bake them. You can make a
Speaker 1:whole bunch of them. You can freeze them. You can take them out of the freezer when needed. And each serving gives you, like, 10 to 12 grams of fiber. It's like a third of your fiber in in, like, in just a
Speaker 2:few little meatballs. So they're super easy. It's lentils cooked lentils, the the green lentils. You saute mushrooms and garlic. Sometimes I'll also
Speaker 1:put in onions too, but you saute mushroom and garlic and then combine them with walnuts and oats and a little bit of flax and some fresh herbs, whatever kind of fresh herbs that you want.
Speaker 2:And then you add the lentils and you mash the lentils a little bit. So some of them
Speaker 1:are still whole, but some of them are, like, mushy. And you form them into little balls and
Speaker 2:you bake them in the oven. And, again, you know, I make them usually, around the size of, like,
Speaker 1:a Swedish meatball, so they're a little bit smaller. And you
Speaker 2:can eat, like I said, two or three of them, small ones. And, they will
Speaker 1:give you around 10 to 12 grams of fiber. Like I said, super good. Sometimes I even add, like, kale or I'll add spinach just so that I can get a little bit of greens in there as well. And when you think about it, I'm just gonna I didn't count them beforehand, but I'm just
Speaker 2:gonna count really quickly. One two three four five six seven eight. Like, just in the lentil balls alone you'll have depending on what you put in it
Speaker 1:and what you might augment in it, anywhere between
Speaker 2:10 to 13 plant items
Speaker 1:And when you think about all you need of 30 in a week, that is like gold for your body.
Speaker 2:Don't worry about whether you got all the ingredients for the lentil balls. They will be in the show notes.
Speaker 1:And I'll also make them this week and, put them on the u the YouTube channel so that you can see
Speaker 2:how they cook, what it looks like, and just how easy it is. Anyway, I hope you enjoyed this podcast. I hope that you have an idea that as much as it sounds like you need a a lot of
Speaker 1:fiber and that can be overwhelming, It's not that overwhelming with just a few little simple shifts. If you take one thing from today let it be this. Fiber is not just a nutrient it is a foundation for your gut, for energy, for how you feel in your body. You do not need to do everything. You just need to start.
Speaker 1:One small shift like I always say, one intentional addition. If you want support in building these habits join the Plant Powered Collective community. The link will be in the show notes or sign up for one of my complimentary discovery calls where we can talk a little bit about fiber and see if my services fit your needs. I look forward to hearing from you. Nourish boldly and live vibrantly.