Let’s talk about fiber
Everyone is talking about protein right now. Fewer people are talking about fiber — and they should be.
At Longevity Maine, we encourage a minimum of 30g daily — and often more — to support metabolic health, cholesterol balance, and stable blood sugar. Fiber is one of the most underrated tools for long-term health. It directly affects cholesterol, blood sugar, and disease risk.
Below are five foods I (Kim) keep in my own daily rotation and regularly recommend to clients. They're simple, effective, and realistic.
Psyllium Husk ~7g fiber per 1 tablespoon
One of the most effective tools for improving regularity, lowering LDL cholesterol, and stabilizing blood sugar. We've seen meaningful reductions in LDL simply by adding this in — without dramatically changing anything else.
Ways to incorporate: Stir 1 tablespoon into water, a smoothie, or a small amount of yogurt. It thickens quickly, so don't let it sit — drink immediately.Zen Basil Seeds ~7g fiber per 1 tablespoon
A quiet powerhouse rich in soluble fiber to support gut health and steady energy — with almost no flavor or texture change.
Ways to incorporate: Stir into yogurt, oatmeal, or blend into a smoothie.Chia Seeds ~8–10g fiber per 2 tablespoons
Well-known for a reason. Chia delivers fiber plus omega-3 fats — supporting both metabolic and cardiovascular health.
Ways to incorporate: Add to overnight oats, blend into smoothies, or make chia pudding.Avocado ~7g fiber per ½ medium avocado
Fiber plus healthy fats improves satiety and blunts post-meal blood sugar spikes.
Buy them firm, let them ripen on the counter, then store in the fridge to extend their life a few extra days.
Ways to incorporate: Slice open and eat! Add to eggs, salads, or mash onto sourdough.Raspberries ~8g fiber per 1 cup
One of the highest-fiber fruits, rich in polyphenols that support gut and metabolic health. A simple win for blood sugar balance.
Ways to incorporate: Add to yogurt, oatmeal, or enjoy on their own.