If you’ve ever wondered whether fiber is really your friend—or if those morning oats are actually helping—you’re not alone. Maybe you’ve even heard a friend (or asked yourself), “They say eat more fiber, but then I hear too much can cause problems. What’s the real story?”
Let’s clear up the confusion once and for all.
What Exactly Is Fiber?
Think of fiber as the “traffic director” of your digestive system. Unlike most carbs that break down into sugar, fiber passes through your body undigested. It comes in two types:
- Soluble fiber – found in oats, beans, and apples. It dissolves in water and forms a gel, slowing down digestion (great for blood sugar and cholesterol).
- Insoluble fiber – found in veggies, nuts, whole grains. It adds bulk and keeps things moving in your gut (goodbye, constipation).
Both types are essential. Together, they keep your digestion smooth, your blood sugar steady, and your heart happy. At Functional Medicine Los Angeles, we help individuals develop a customized fiber plan that supports both digestive and overall health.
Why You Really Need Fiber
✅ Keeps your gut microbiome healthy (your “good bugs” thrive on it)
✅ Helps manage blood sugar swings (good news for energy and mood)
✅ Supports healthy cholesterol levels
✅ Keeps you satisfied longer, so you’re not hunting snacks an hour later
✅ Protects long-term health—lowering risk for heart disease, type 2 diabetes, and even certain cancers
Simply put: fiber isn’t a fad. It’s foundational. Many of our patients in Functional Medicine Studio City discover that the right balance of fiber dramatically improves their digestion and energy levels.
Do You Love a High-Fiber Breakfast?
Whether it’s oats in the morning, whole-grain toast, or a big bowl of fruit, fiber-rich foods are a great start to the day. But here’s the catch: when eaten alone, they’re mostly carbohydrates. That means your blood sugar can rise faster than you’d like—often leaving you hungry again not long after.
The solution? Pair your fiber with protein (and healthy fats). Think of it as building a winning team:
- Fiber-rich carbs (oats, fruit, whole grains) = steady fuel
- Protein (eggs, Greek yogurt, nuts) = muscle repair + satiety
- Healthy fats (chia seeds, avocado, nut butter) = long-lasting energy
Together, they create balance—keeping you full, focused, and energized for hours. Functional nutrition strategies used in Sherman Oaks often recommend this type of balanced meal to stabilize blood sugar and support healthy digestion.
Can You Get Too Much Fiber?
Here’s the truth: more fiber isn’t always better. While the sweet spot is around 25–38 grams per day, doubling or tripling that overnight can leave you bloated, gassy, or running to the bathroom.
Fiber and uric acid? That’s a myth I hear often. Oats and beans do contain purines (which break down into uric acid), but in moderate amounts, they’re perfectly safe—even beneficial—for most people. Unless your doctor has given you a very specific restriction, oats won’t “cause” gout.
The real key is balance: fiber, protein, fat, and carbs all play their roles.
The Real Deal (Coach’s Takeaway)
- Fiber is your friend, not your enemy.
- Oats are a healthy choice—just don’t let them fly solo. Add protein and healthy fats.
- Ease into higher fiber intake if you’re not used to it, and always drink water alongside it.
- Listen to your body. Some bloating at first is normal, but persistent discomfort means adjusting portion or source.
At the end of the day, food isn’t just fuel—it’s information for your body. When you balance it well, your body responds with energy, clarity, and resilience. Fiber is part of that story, but it works best as a team player.
So tomorrow morning, if you’re having oats, don’t just eat them plain. Invite an egg, some chia seeds, or a scoop of yogurt to the party. Your body will thank you.
If you’re looking for expert guidance in Functional Medicine Los Angeles, our doctors can create a customized plan to help you achieve the right fiber balance for optimal digestion and long-term health.