Fiber: The unsung hero of detoxification
We all need more fiber—now more than ever. If you’ve been following me for a while, you know fiber is non-negotiable in my world of foundational well-being. It’s one of the simplest yet most powerful ways to support detoxification, gut health, and metabolic function.
Fiber is a type of carbohydrate that the body doesn’t fully break down, which means it doesn’t spike blood sugar. Instead, it feeds the gut microbiome, allowing beneficial bacteria to ferment certain fibers into postbiotic compounds like short-chain fatty acids (SCFAs)—including butyrate, acetate, and propionate. These compounds play a massive role in regulating metabolism, improving insulin sensitivity, balancing glucose levels, controlling hunger, and reducing inflammation throughout the body.
The cells lining your colon are unique in that they rely on these microbiome-derived SCFAs as their primary fuel source. This makes fiber essential for maintaining a strong gut barrier. When fiber intake is too low, the gut lining weakens, increasing the risk of “leaky gut”—where harmful substances slip into the bloodstream, driving chronic inflammation. And as I always say, inflammation is at the core of nearly every modern health issue.
POOP OUT THOSE TOXINS!
Every single day, we’re exposed to toxins—air pollution, plastics, pesticides, heavy metals, and endocrine disruptors. And one of the simplest, most effective ways to help your body detox naturally? Fiber. It binds to toxins in the gut, stopping them from being reabsorbed into the bloodstream, and moves them out of your system. Soluble fiber also ferments into short-chain fatty acids like butyrate, which strengthens the gut lining and supports liver detoxification by enhancing detox enzyme activity.
Before reaching for expensive detox supplements, start with the basics: eat enough fiber and drink plenty of water. The reality? Over 90% of women and 97% of men don’t even hit the minimum daily fiber intake of 25-31 grams. But if we want optimal detoxification, we should be aiming for at least 50 grams per day.
No matter where you live, fiber is a game-changer for navigating a world filled with toxins. It helps detoxify heavy metals, pesticides, plastics, and air pollutants by binding them in the gut and getting them out of the body. And let’s be real—with all the toxic exposure we face, we need to be eliminating as much as possible.
Action step this week: Stock your kitchen with a variety of fiber-rich foods and track your daily intake. Start with 30 grams and work up to 50. It’s not hard, but it does take awareness! Your gut, brain, heart, and detox pathways will thank you.
Make it stand out
Getting the fiber we need: Soluble and insoluble
Since most people aren’t getting enough fiber, it's important to know where to find it and consider supplementing with high-quality fiber to reach optimal intake. First, understand that there are two different types of fiber: soluble and insoluble.
Soluble fiber: dissolves in water to form a gel-like substance that ferments in the colon, producing short-chain fatty acids that regulate gut lining integrity, immune function, and metabolism.
Insoluble fiber: remains intact as it moves through the digestive tract, increasing stool bulk, accelerating transit time, and mechanically binding toxins for excretion.
Both types of fiber are essential, but the modern diet is especially low in soluble fiber. The best sources include legumes, beans, flaxseeds (the best source of soluble fiber), chia seeds, psyllium, nuts, beets, eggplant, oranges, pears, and other fiber-rich fruits and vegetables.
Key benefits of soluble fiber:
- Supports satiety
- Stops blood sugar spikes
- Removes toxins from the body
- Binds and excretes excess cholesterol and harmful estrogens
- Feeds microbiome and produces short-chain fatty acids
- Regulates water content in the colon for optimal bowel movements
In order to meet fiber goals, which is critical for overall well-being, I take dōTERRA Fiber every single day. It’s a clean, high-quality fiber supplement designed to optimize digestion, enhance detoxification, and support foundational health.
Key benefits of dōTERRA Fiber:
- Contains a blend of soluble and insoluble fibers to support gut health and detoxification
- No added fillers, colors, or artificial ingredients
- Provides a diverse range of fiber sources to support different gut microbes
- Supports healthy blood sugar levels and metabolic function
- Helps eliminate toxins, heavy metals, and endocrine disruptors
How I use it: I mix 1 scoop in a glass of water 250 ml or add it to my dōTERRA VMG+ drink to start the day! It’s my daily fiber insurance policy and an easy way to make sure I’m getting what my body needs to function optimally.
If you’re not prioritizing fiber yet, now is the time! Get started with dōTERRA Fiber and start tracking your intake—you’ll feel the difference.
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