The short answer
Guests on The WarriorBabe Show put it at 20 to 30 grams of fiber a day (Dr. Morgan Nolte, Ep. 159), with at least 25 grams as the floor (Dr. Jolene Brighten, Ep. 279). Fiber slows the blood sugar response, feeds your gut bacteria and helps you feel full, which is why it sits next to protein in their plans.
Hear it answered
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Dr. Morgan Nolte recommends 20 to 30 grams of fiber a day
Plays from 38:12 · Ep. 159: How to Reverse Insulin Resistance After 40
Dr. Jolene Brighten on 30 g protein a meal and 25 g fiber a day
Plays from 30:38 · Ep. 279: Early Perimenopause Signs Women Over 40 Should Know
Abbey Sharp on fiber as fuel for your gut bacteria
Plays from 36:36 · Ep. 306: How to Stop Food Cravings Without Restrictive Dieting
Jordan Syatt on calories, protein and fiber as the big three
Plays from 42:29 · Ep. 215: How to Start Tracking Food Without Feeling Overwhelmed
Risa Groux on soluble vs insoluble fiber and when to be careful
Plays from 22:26 · Ep. 155: What Causes Autoimmune Disease and Can Diet Help?
The full answer
Dr. Morgan Nolte recommends 20 to 30 grams of fiber a day on Ep. 159, as part of her plan for insulin resistance: protein first, then fiber, then the rest of your calories from healthy fats and carbs as you tolerate them. On Ep. 279, Dr. Jolene Brighten structures the day the same way: at least 30 grams of protein at every meal, at least 25 grams of fiber across the day, and added sugar (not fruit) under 25 grams.
Why it matters:
- Morgan explains that fiber isn't the same as starch and sugar. Eaten with food, it gives a slower, lower blood sugar and insulin response, feeds your gut microbiome and adds volume, which helps you feel full.
- Abbey Sharp (Ep. 306) calls fiber the fuel for your gut bacteria, and says they like variety: fruits, vegetables, legumes, nuts and seeds. She adds that it helps with the bloating and bowel changes many women notice in perimenopause and menopause.
- Dr. Brighten (Ep. 279) explains that the liver sends estrogen to the bowels to be eliminated, and that fiber is part of clearing it.
Jordan Syatt (Ep. 215) puts it simply: outside of calories, protein and fiber are the two things most worth tracking, and carbs and fats can fall wherever you like. He says keeping fiber in check takes care of important health markers like cholesterol and blood pressure.
One nuance: Risa Groux (Ep. 155) says the kind of fiber matters, soluble or insoluble, and that she is careful with it for people with gut conditions such as SIBO. If you have a digestive condition, work out your fiber with your doctor.
From WarriorBabe's coaches (how we write our answers). For education, not medical advice: talk to your doctor about your own health.
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Do I have to track macros forever?
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How do I make tracking macros less overwhelming?
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Watch or listen in full
More on this topic →
1 hr 1 minEarly Perimenopause Signs Women Over 40 Should Know
With Dr. Jolene Brighten
56 minHow to Reverse Insulin Resistance After 40
With Dr. Morgan Nolte
1 hr 4 minHow to Start Tracking Food Without Feeling Overwhelmed
With Jordan Syatt