Hello Reader!

Let’s talk about something that doesn’t get nearly enough attention in the wellness world… fiber.

It’s not flashy. It’s not trendy like protein is... But it is one of the most powerful (and underrated) tools for gut health, hormone balance, and overall well-being.

And honestly? Most people are way under-consuming it.

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Why Fiber Matters More Than You Think

Fiber isn’t just about “staying regular.”

Fiber plays a role in:

• Supporting a healthy gut microbiome
• Stabilizing blood sugar
• Binding and eliminating excess hormones (like estrogen)
• Lowering cholesterol
• Reducing inflammation
• Keeping you full and satisfied after meals

When I look at labs and symptoms in my practice, whether it’s acne, PMS, bloating, or fatigue, low fiber intake is almost always part of the picture.

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Are You Getting Enough?

Here’s the reality:

• Recommended intake:
  • Women: ~25–35 grams/day
  • Men: ~30–40 grams/day

• Average intake: Most people are getting 10–15 grams/day (if that! 😱). That’s less than half of what your body actually needs to function optimally.

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The Different Types of Fiber (and Why You Need Both)

Not all fiber is created equal, and you actually need a mix:

1. Soluble Fiber (the “metabolic support” fiber)

• Found in: oats, chia seeds, flaxseeds, beans
• Benefits:
  • Helps lower cholesterol
  • Stabilizes blood sugar
  • Feeds beneficial gut bacteria

2. Insoluble Fiber (the “movement” fiber)

• Found in: leafy greens, veggies, whole grains
• Benefits:
  • Promotes regular bowel movements
  • Helps prevent constipation
  • Supports detoxification pathways

3. Prebiotic Fiber (your gut bacteria’s favorite food)

• Found in: garlic, onions, asparagus, bananas
• Benefits:
  • Nourishes healthy gut bacteria
  • Improves digestion and immune function

The goal isn’t just eating more fiber...it’s a diverse range of fiber.

Good for your gut food:

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Fiber + Hormones = A Game Changer

One of the biggest reasons I emphasize fiber in my practice is its impact on estrogen metabolism.

Fiber helps bind excess estrogen in the gut and remove it from the body. Without enough fiber, estrogen can get reabsorbed, contributing to:

• Heavy or painful periods
• PMS
• Acne
• Breast tenderness
• Hormonal imbalances

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👩🏻‍⚕️ Patient Case I think you'll be interested in

I had a patient come in with:

• Heavy, prolonged periods
• Bloating
• Hormonal acne

We addressed multiple areas (nutrition, targeted supplements, stress), but one of the foundational changes was increasing her fiber intake.

We gradually brought her from ~12g/day to ~30g/day using:

• Whole foods (veggies, seeds, legumes)
• A gentle fiber supplement

Within a few cycles, she noticed:

• Shorter, lighter periods
• Less clotting
• Improved digestion
• More stable energy

Fiber wasn’t the only intervention, but it was a key piece of the puzzle.

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What to Expect When You Increase Fiber

When done correctly (this is important), you may notice:

• More regular, complete bowel movements
• Less bloating (after an initial adjustment period)
• Improved energy and fewer crashes
• Reduced sugar cravings
• Clearer skin
• Better hormone balance

⚠️ Pro tip: Increase fiber slowly and hydrate well to avoid gas or discomfort.

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My Go-To Fiber Support

While I always prioritize food first, most people benefit from a high-quality fiber supplement, especially when we’re working on gut or hormone healing. One I consistently recommend in my practice is:

​SunFiber by Tomorrow’s Nutrition that you can get through my Fullscript dispensary​

Why I love it:

• Gentle on digestion (no bloating or gas like some fibers)
• Low FODMAP (great for sensitive guts)
• Dissolves easily (no gritty texture)
• Clinically studied for gut health

It’s an easy way to bridge the gap between where you are and where your body needs you to be.

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If you’re dealing with:

• Hormonal symptoms
• Gut issues
• Low energy
• Blood sugar swings

…don’t overlook fiber.

It’s simple, foundational, and incredibly powerful.

If you’re not sure where to start or want a personalized plan (including exactly how much fiber your body needs), that’s exactly what I help my patients with.

👉 You can book a 1:1 appointment here: www.drfrancescand.com/locations​

Your gut (and your hormones) will thank you.

To a more regular you,

P.S. If this advice helped you, spread the news by forwarding this newsletter to a friend, sister, or coworker who needs to hear this, also. 🩷

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Although I am a doctor, I may not be your doctor. The information contained within the pages of this site is for educational purposes only and should not be used to treat conditions. Please consult with your doctor before implementing any of the treatments, diets, supplements, etc. mentioned in this newsletter.