Using Fiber to Support Digestion, Energy, & Health During the Holidays
The holidays are busy, indulgent, and full of foods that can leave you feeling bloated, tired, and off your game. While most people focus on protein or calories this time of year, fiber might be the missing piece that actually keeps you energized, satisfied, and feeling good. From blood sugar stabilization to better digestion and mood support, prioritizing fiber during the chaos can help you navigate the season without relying on willpower or falling into the "I'll start fresh in January" trap. Here's why fiber matters now more than ever—and how to actually get more of it when your routine is anything but normal.
BLACK IRON RADIO EP. 307: Using Fiber to Support Digestion, Energy, & Health During the Holidays
The holidays tend to throw routines, digestion, energy, and food decisions completely off track. Fiber might be the simplest tool most people are overlooking. Amanda, Ryann, and Maggie break down why fiber becomes even more important during a season of stress, travel, heavier meals, and inconsistent schedules, and how it supports digestion, blood sugar, energy, mood, immunity, and appetite regulation. You'll hear strategies for front-loading fiber, navigating holiday meals and leftovers, traveling smarter, and avoiding the all-or-nothing mindset without tracking or restriction.
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The holiday season is officially here, and with it comes busy schedules, unpredictable eating patterns, higher stress levels, and maybe a little more indulgence than usual. While many people focus on protein or calorie tracking during this time of year, there's one often-overlooked nutritional powerhouse that could be the key to feeling your best through the chaos: fiber.
In this post, we're diving into why fiber is especially important during the holidays, how it can support your energy, digestion, and food decisions, and most importantly, how to actually prioritize it when life feels anything but routine.
Why Fiber Matters (Especially Now)
If you've followed along with our content before, you know we're big fans of fiber. It's a type of carbohydrate that doesn't provide energy for us directly, but it fuels our gut microbiome and plays a crucial role in nearly every aspect of our health.
There are two main types of fiber:
Soluble fiber dissolves in water and forms a gel-like substance that slows digestion, helping control blood sugar and cholesterol levels.
Insoluble fiber doesn't dissolve and adds bulk to stool, speeding up the movement of food through your intestines and promoting regularity.
Both types are essential for living your healthiest life, and you'll find them naturally in fruits, vegetables, whole grains, legumes, nuts, seeds, and oats.
Fiber supports everything from gut health and immune function to reducing the risk of certain cancers like colorectal cancer. It also plays a major role in weight management, cognitive function, and overall energy levels.
The Holiday Season: When Fiber Becomes Your Secret Weapon
So why is fiber particularly important during the holidays? Let's break it down.
Appetite Regulation & Satiety
Holiday schedules are unpredictable. Maybe you're eating Thanksgiving lunch at 3 PM instead of your usual noon, or you're grazing at parties where meal timing is all over the place. Starting your day with a high-fiber breakfast can help regulate hunger and keep you from showing up to these events ravenous and ready to demolish the entire appetizer table.
Fiber slows gastric emptying, meaning food literally moves through your digestive system more slowly. This prevents those rapid spikes and crashes in blood sugar that leave you tired, irritable, and reaching for the nearest sugary snack. Soluble fiber, in particular, forms that gel-like substance in your stomach that delays carbohydrate absorption into your bloodstream, giving you steadier, more sustained energy throughout the day.
Blood Sugar Stabilization
Speaking of blood sugar, the holidays are full of high-sugar, highly palatable foods. Fiber helps counteract the metabolic impact of these foods by blunting the insulin response and preventing the dramatic glucose surges that lead to energy crashes. When your system is already stressed and you're already running on fumes, avoiding those big energy swings can be a game-changer.
Digestive Support
Let's be real: holiday food is often richer, fattier, and less familiar than what you'd normally eat. Many people also travel during this time, which can slow down GI function due to dehydration, time zone changes, and disrupted schedules.
Fiber keeps things moving. It supports digestive regularity and helps prevent the uncomfortable bloating and constipation that can come with eating foods your body isn't used to. Pair that with solid hydration, and you've got a recipe for feeling a whole lot better.
Gut Microbiome & Mood
Here's where it gets even more interesting. Fiber feeds your gut microbiome, and a healthy gut has a massive impact on everything from your immune system to your mood and energy levels. During a high-stress time of year when emotional eating and cravings tend to sneak in, prioritizing high-fiber, nutrient-dense foods can actually support better neurotransmitter function and help keep your brain out of that "all-or-nothing" mode.
It's not just about the fiber itself—it's about the whole foods that naturally contain fiber. These foods also deliver micronutrients, antioxidants, and water volume, all of which contribute to feeling satiated, energized, and mentally balanced.
Practical Strategies to Prioritize Fiber
Okay, so fiber is important. But how do you actually make it happen when you're traveling, attending family gatherings, or navigating a schedule that looks nothing like your normal routine?
Front-Load Your Fiber
If you know you're heading into a situation where high-fiber options will be limited, start your day strong. Have a high-fiber breakfast—think oatmeal with berries and chia seeds, or a veggie-packed omelet with whole-grain toast. This sets you up for better appetite regulation and steadier energy throughout the day.
Bring Your Own
Don't be afraid to show up to family gatherings with a fiber-rich dish. Roasted vegetables, a big salad, hummus with veggie sticks, or a whole-grain side dish can fill in the gaps and ensure you have something nutrient-dense to load your plate with. Plus, you'll probably be doing everyone else a favor too.
Make Smart Swaps
Small changes can make a big difference. Choose whole-grain rolls over white bread. Add nuts, seeds, or a veggie tray to your appetizer spread. Use high-fiber tortillas or bread for leftovers. These swaps don't feel restrictive, but they add up quickly.
Build Your Plate Mindfully
Even at holiday meals, you can apply the principles of a balanced plate: prioritize a good protein source, fill a big portion of your plate with fruits and vegetables, add healthy fats in moderation, and be selective about your starchy carbs. When you go back for seconds, lean into the things you can only get during the holidays—not the dinner rolls you could have any other day.
Upgrade Your Leftovers
Leftovers are a holiday staple, and they're also a great opportunity to boost nutrient density. Toss extra veggies, beans, or lentils into soups, salads, or casseroles. Add chia, flax, or hemp seeds to leftover dishes to bump up the fiber content without changing the flavor much.
Bake Smarter
If you're doing any holiday baking, consider swapping traditional flours for almond, oat, chickpea, or coconut flour. These alternatives naturally contain more fiber, which helps offset some of the sugar impact. Pumpkin is another high-fiber ingredient that's a holiday staple and works great in baked goods.
Pack Smart for Travel
Traveling doesn't have to derail your fiber intake. Pack portable options like fruits, nuts, roasted chickpeas, or single-serve oatmeal packets (Kodiak Cakes makes a great high-fiber, high-protein version). Many fast-food chains now offer better options too—think Chipotle bowls with brown rice and veggies, or salads with fruit sides. Even Taco Bell (yes, Taco Bell) can be a surprisingly fiber-friendly choice thanks to beans.
The key is being prepared. Don't just expect healthy options to magically appear—bring your own or know where to find them.
A Few Important Caveats
Before you go all-in on fiber, here are a few things to keep in mind:
Hydration is non-negotiable. Fiber absorbs water, so if you're increasing your intake without upping your hydration, you're setting yourself up for the opposite of what you want: bloating and constipation. Make sure you're drinking plenty of water, especially if alcohol is in the mix.
Gradual increases are key. If you're not used to eating much fiber, don't suddenly jump to 50 grams a day. That's a recipe for digestive discomfort. Aim for a reasonable target—around 25-40 grams per day, or roughly 15 grams per 1,000 calories consumed.
Whole foods over supplements. While fiber supplements aren't inherently bad, they don't provide the same benefits as whole foods. Fortified products with isolated fiber (like some protein bars or fiber-enriched drinks) can sit heavy in your gut and may not be well-tolerated in large doses. Prioritize real, whole-food sources whenever possible.
It's not an all-or-nothing thing. You don't need to be obsessed with hitting a specific fiber target every single day. Just making an effort to include more fiber-rich foods will go a long way.
The Bigger Picture: Fiber as an Anchor Habit
Beyond the physical benefits, fiber is a fantastic anchor habit—one of those non-negotiables that, with just a little effort, can positively influence a bunch of other health behaviors.
When you prioritize fiber, you're more likely to build balanced meals. You're more likely to stay hydrated. You might find yourself moving more (hello, post-meal walks to keep things moving). You'll probably sleep better because your energy is steadier and your circadian rhythm stays more regular.
It's also a lot easier mentally to focus on adding something (like fiber) rather than restricting something, especially during a time of year when restriction often backfires. Checking the box on fiber each day can give you a sense of control and accomplishment without the guilt or white-knuckling that comes with trying to avoid your favorite holiday foods.
The Bottom Line
Fiber isn't flashy. It's not the newest trend or the magic bullet. But it's one of the simplest, most accessible tools you have for staying energized, grounded, and consistent during a chaotic time of year.
By front-loading fiber, making a few smart swaps, and keeping on-the-go options on hand, you can naturally support better digestion, steadier energy, and more balanced food decisions—all without relying on willpower or falling into the "I'll just start fresh in January" trap.
This holiday season, let fiber be your anchor. Focus on what you can add rather than what you need to restrict, and remember that feeling good isn't about perfection—it's about small, sustainable choices that support your health and help you carry momentum into the new year.
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
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