Hello Healthy Hub Fans!

June is here, and with it comes a fresh opportunity to nurture your health-starting from the inside out. This month, let’s shine a light on something simple yet powerful: fiber. If you’re looking for a single change that can boost your energy, support your gut, and help you feel your best, focusing on fiber is a fantastic place to start.

Why Fiber Deserves the Spotlight

Fiber is more than just “roughage”-it’s a true super-nutrient for your gut and beyond. Here’s why:

• Gut Health Hero: Fiber feeds the good bacteria in your gut, helping them thrive. A healthy gut microbiome supports digestion, immune function, and even mood.
• Keeps You Regular: It helps prevent constipation and keeps things moving smoothly, which is essential for feeling light and energized.
• Blood Sugar & Heart Health: Fiber slows down digestion, which helps keep your blood sugar steady and supports healthy cholesterol levels.
• Fullness & Weight Management: High-fiber foods keep you satisfied longer, making it easier to avoid unnecessary snacking.

Most of us aren’t getting enough-women should aim for 50-75 grams daily, but the average adult only gets about 15 grams.

Easy Ways to Add More Fiber

• Start your day with oatmeal or whole-grain cereal topped with berries or nuts.
• Snack on raw veggies or fruit-think carrots, apples, or pears.
• Add beans, lentils, or chickpeas to salads, soups, or wraps.
• Swap white bread and rice for whole-grain versions.
• Sprinkle seeds (chia, flax, sunflower) on yogurt, salads, or smoothies.
• Try new recipes with fiber-rich foods like avocados, black beans, or whole grains.

Tip: Increase fiber gradually and drink plenty of water to keep your digestion happy.

Food Spotlight: Avocado

Avocados are a fiber-rich favorite, providing both soluble and insoluble fiber to support gut health. They’re also packed with healthy fats, vitamins, and minerals-making them a delicious way to nourish your body and your microbiome.

Recipe: Mango, Avocado & Black Bean Salad

Ingredients:

• 1 ripe avocado, diced
• 1 ripe mango, diced
• 1 can black beans, rinsed and drained
• 1/4 cup red onion, finely chopped
• Juice of 1 lime
• 2 tbsp fresh cilantro, chopped
• Salt and pepper to taste

Instructions:

1. Combine avocado, mango, black beans, and red onion in a bowl.
2. Drizzle with lime juice, add cilantro, and toss gently.
3. Season with salt and pepper. Enjoy as a side, a topping, or a light meal!

Want to Go Deeper?

I’ve got a short, inspiring video on the importance of fiber and gut health. Just hit reply to this email, and I’ll send you the video “Keto w/ a Plant Based Twist,” which dives into fiber’s benefits and how to make it work for your lifestyle.

Remember, every small step counts. Your journey is unique, and I’m here to support you-no judgment, no ads, just real value. If you try the recipe or have a favorite fiber-rich food, reply and share! Let’s keep growing together.

Share your progress in our Facebook group "Choose HEALTH & JOY"!

With love and encouragement,

Dr. Anna Crisostomo

The Health Hub Team

PS. Did you know you can figure out how much protein you need daily by taking your weight x .36 = protein in grams daily.