fiber rich foods

Are You Full of Sh!t? Do You Need More Fiber in Your Diet?

Strength Training
August 16, 2025•2 min read

Let’s not sugarcoat it: if you’re tired, bloated, sluggish, or struggling in the bathroom… you might be full of sh!t. Literally.

The truth is, most people don’t get anywhere near enough fiber—and it’s wrecking their digestion, their energy, and even their waistline.

The Fiber Gap

The average American eats just 15 grams of fiber a day.
Here’s what you actually need:

  • Women: 21–25 grams

  • Men: 30–38 grams

That means most people are running at half-capacity, leaving food to sit longer in their system, blood sugar to spike and crash, and cravings to take over.

Why Fiber is a Game-Changer

Fiber is the broom that sweeps your body clean. When you get enough of it:

  • You stay regular (no more bathroom battles).

  • Your energy levels stay steady instead of crashing.

  • Your cholesterol and heart health improve.

  • You feel fuller, which makes fat loss easier.

  • Your gut bacteria thrive (the good kind that keep you healthy).

Where to Find It

Fiber isn’t hiding—it’s right there in foods you probably already have in your kitchen:

  • Beans & lentils: 15 g per cup cooked

  • Black beans (dried or canned): 15 g per cup cooked

  • Old-fashioned oats: 4 g per cup cooked

  • Pumpkin seeds: 5 g per ounce (about a handful)

  • Chia seeds: 10 g in 2 Tbsp

  • Avocado: 10 g each

  • Raspberries: 8 g per cup

  • Pears & apples (skin on): 4–6 g each

  • Broccoli, Brussels sprouts, artichokes: 5–10 g per serving

Mix and match these, and hitting 30 grams a day becomes easy.

How to Add It Without the Gas & Bloat

Here’s the rookie mistake: jumping from 15 g → 35 g overnight. That’ll leave you cursing my name.

Instead, take it step by step:

  • Week 1: Add 5 grams (an apple or half an avocado).

  • Week 2: Add another 5 grams (chia pudding, a side salad).

  • Week 3: Hit the full 30 g by layering in beans, lentils, and whole grains.

And don’t forget: fiber without water is useless. Drink more as you increase fiber so it can actually move through you.

The Bottom Line

If you’re feeling heavy, backed up, or just plain low-energy, don’t run to the pharmacy—look at your plate.

You don’t need another pill, shake, or detox tea. You need more fiber.

So I’ll ask you again: are you full of sh!t? If the answer’s yes, the fix is simple—load up on the foods above, drink your water, and watch how quickly your digestion, energy, and even your mood improve.

Your body will thank you. Your gut will thank you. And you’ll finally stop being full of… well, you know.

Back to Blog