“Fermented by gut microbes, fiber produces short-chain fatty acids that strengthen the gut lining, reduce inflammation, and support immune and brain signaling through the gut–brain axis,” explains nutritional therapist and founder of GP Nutrition Gabriela Peacock. “By slowing digestion and glucose absorption, fiber stabilizes blood sugar, enhancing satiety, supporting weight management, and reducing metabolic stress. It also aids hormonal balance by improving estrogen clearance and insulin sensitivity, with visible benefits for skin health.”
That’s not all. “Over time, higher and more diverse fiber intake is consistently linked to lower inflammation, reduced disease risk, and improved longevity,” she continues, “positioning fiber as a foundational nutrient that influences multiple systems at once”. The only problem, typically, is that most of us aren’t getting enough.
In the U.S., the recommended goal is to eat at least 25-to-30g of fiber per day, but the average daily intake is ~15g, which is roughly half. Furthermore, that stat may be lower for the increasing number of GLP-1 users, considering their reduced appetite and caloric cutback (somewhat ironic, given how fiber has been marketed as ‘nature’s Ozempic’).
But before we all start ‘fibermaxxing’ like health influencers – building meals around fruits, veg, legumes, wholegrains, nuts, and seeds, and supplementing with inulin and psyllium to reach an even higher intake – be mindful that shock outperforms nuance online.
“Although most people would benefit from eating more fiber, I’m not a fan of ‘fibermaxxing’,” Maeve Hanan, Registered Dietitian and Founder of Dietetically Speaking tells us of the trend. “Rapidly increasing fiber intake, or consuming excessive amounts, can lead to digestive symptoms such as bloating, gas, cramps, or constipation, particularly if fluid intake is inadequate,” she explains.
Overloading on fiber can also displace other important nutrients, she adds, and using high-fiber foods purely to bulk meals and restrict calories is a recognized disordered eating behaviour. “If fiber intake becomes something to obsessively track or optimize, it risks doing more harm than good and can negatively affect your relationship with food.”
Both experts highlight some rituals of the fiber-forward as sensible ways to reach goals without getting carried away. Firstly, centering meals around a variety of plant foods (“different plants provide different types of fiber” confirms Hanan), and finding ways to make any meal or snack more fiber-rich, by opting for wholegrain versions of breads, pastas, and rice, and regularly adding in mixed nuts and seeds.
Secondly, Peacock says to front-load fiber earlier in the day. “This supports better blood glucose control because insulin sensitivity is higher and fiber slows carbohydrate absorption,” she explains. Also, “fiber is better tolerated earlier when gut motility is higher, supporting digestive comfort and regularity”. Aligning these habits with good hydration and daily movement helps fiber do its job effectively, the experts concur.
Graduating beyond the basics, the future of fiber will be more personalized and precise, Peacock notes, displacing one-size-fits-all recommendations. “As microbiome science advances, we’re likely to see fiber matched to individual gut profiles, alongside the development of targeted or ‘designer’ fibers intended to support specific metabolic or inflammatory outcomes.” Importantly, this will complement rather than replace whole foods, she adds, “shifting the focus from fiber quantity to fiber intelligence”.
Hanan agrees, noting how rapid expansion of research into fiber and the gut microbiome will continue, “particularly around how different fibers interact with different microbial profiles”. However, while personalized nutrition based on gut testing is likely to become more visible and heavily marketed, “it isn’t yet a reliable or robust tool for making health recommendations with confidence,” the dietician says.
Adorn Bar & Restaurant, located on the 7th floor of Four Seasons Hotel Chicago, has just unveiled refreshed lunch and dinner menus, along with new happy hour offerings. Known for its modern yet approachable style, Adorn’s new menus incorporate Balance by Four Seasons principles, offering a blend of nourishing and flavourful options, as selected by a registered dietitian and the Four Seasons culinary team.
Balance by Four Seasons emphasizes the importance of nutrition in achieving holistic wellness, promoting conscious cooking and mindful eating. At Four Seasons Hotel Chicago, this philosophy comes to life through the restaurant’s New Power Lunch menu selections, focusing on whole foods, seasonally sourced ingredients and dishes that offer important nutrients, including a focus on fibre, produce and lean protein. Guests can expect flavourful, nutrient-dense dishes that support both mind and body, all in an elevated, Four Seasons experience.
The New Power Lunch menu is a nod to the executive power lunches of the past but with a modern emphasis on nutrient-dense dishes to suit the preferences of today’s wellness-seeking guests. The new offerings position Adorn as the perfect setting for our guests’ varying needs, whether client meetings, solo lunches, or catching up with a friend. Lunch is available Monday through Friday from 11:00 am to 2:00 pm, and includes customizable options, bright salads complete with edible flowers and lean proteins, along with nutritious mains such as the Ora King Salmon.
Adorn’s refreshed dinner menu introduces dishes with bold flavours and thoughtful presentations. From Seafood Croquettes and seasonally driven Spring Pea Risotto to the Roasted Branzino or Flat Iron Steak with Truffle Jus, the new menu delivers an unforgettable evening out, while satisfying the diverse tastes of our guests.
Meanwhile, expect to see more fiber-enriched products on the market (increasingly speaking to different types of fiber – such as resistant starches or beta-glucans), but beware of the bandwagon. “While innovation is exciting, the core message is unlikely to change,” continues Hanan. “Most people will benefit most from increasing fiber through a diverse range of whole plant foods rather than relying on supplements or highly engineered products,” she emphasizes. Food for thought.
