I have a passion for empowering people through simple, small strategies that can lead to meaningful, long-term health improvements. Today's focus is on one of the most underrated and under-consumed nutrients, fiber, and the powerful concept of "fiber first."
Inspired by Jessie Inchauspé, known as the Glucose Goddess and author of Glucose Revolution, the fiber-first strategy encourages eating fiber-rich foods at the beginning of meals. I explain how this simple sequencing can significantly improve blood sugar control, digestion, cardiovascular health, and satiety—without restrictive dieting, calorie counting, or obsessing over macros.
The episode breaks down what fiber really is, clarifying that while fiber supports bowel regularity, its primary role is feeding the gut microbiome. I also explain the differences between soluble and insoluble fiber and highlight how fiber forms a beneficial mesh in the digestive tract, slowing glucose absorption and supporting metabolic health.
Listeners will learn who benefits most from the fiber-first strategy, including individuals with blood sugar challenges, cardiovascular risk, weight concerns, and those using GLP-1 medications. I also explain when fiber intake should be approached cautiously, such as during acute gastrointestinal flare-ups, and provide safe, practical tips for increasing fiber gradually to avoid discomfort.
I encourage listeners to focus on building balanced plates rich in fruits, vegetables, legumes, seeds, and whole grains while prioritizing hydration. Finally, I challenge you to try the fiber-first approach for one meal or one day and observe how it impacts cravings, fullness, and energy levels.
Closing with a reminder of the Golden Rule from Matthew 7:12, I encourage you to care for their health and extend kindness to others. Please share this episode and continue taking steps toward better gut, heart, and overall health.
Thank you for listening to Healthy California.
If you have tried all my suggestions and are still having trouble with your health, and would like an appointment with me, please email me, text, or call me via the contact information below.
My contact:
Linda Brown, MPT, Doctoral Candidate Functional Nutrition
916-426-2543
linda@heal-throughfood.com
