Carbs, Fiber, and Keeping Your Sanity: A Friendly Guide
You’ve probably thought about carbs.
You may have cut them.
You may have limited them.
You may have sworn them off and then realized life without bread is… bleak.
I’m a fan of carbs.
If you’re firmly in the low- or no-carb camp, I’m not here to convert you. Truly. Go with what works for your body.
But most of us?
We run on carbs. I certainly do. I use a ton of energy in my day, and carbs keep me moving without getting cranky, foggy, or ready for a nap at 2 p.m.
And then there’s fiber.
Fiber is the quiet overachiever no one pays attention to until things… stop moving. Most people don’t get enough, and you can feel the difference immediately when you do.
What Is Fiber, Really?
Fiber is the part of plant foods your body can’t digest — and ironically, that’s what makes it magic.
It helps with:
Keeping digestion regular
Smoothing out blood sugar
Lowering LDL cholesterol (this one matters in my family)
Feeling fuller, longer
Keeping your gut bugs happy
My daily chia, veggies, and beans help me manage my cholesterol and keep me steady through the day.
Two Kinds of Fiber — Quick + Simple
Soluble Fiber
Dissolves in water and turns into a gel. Slows digestion, steadies blood sugar, lowers cholesterol.
Sources: Oats, beans, lentils, apples, pears, citrus, carrots, barley, chia, flax, psyllium.
Insoluble Fiber
Doesn’t dissolve. Adds bulk. Keeps things moving. Prevents constipation.
Sources: Whole wheat, bran, nuts, seeds, potatoes, cauliflower, green beans, leafy greens, berries.
You can already see why you want both. They do different jobs.
Like glutes and hamstrings.
Aim for: 25–30 grams a day.
(If you jump from 5 grams to 30 overnight… good luck. Build slowly.)
Heavy-Hitter Fiber Foods
(per 1 cup unless noted)
Raspberries — 8g
Green peas — 9g
Lentils — 15g
Black beans — 15g
Split peas — 16g
Chia seeds — 10g per tablespoon (yes, tablespoon)
Quick tip: toss a tablespoon of chia into your yogurt or cereal. Easiest fiber win of your life.
Now, Let’s Talk Carbs
Carbs are your main energy source — for workouts, daily life, and yes, nighttime recovery.
If I let my carbs drop too low? I get hangry. I know myself.
General guidelines say 45–65% of your calories should come from carbs.
If you’re around 2000 calories a day, that’s 225–325 grams of carbs.
If you’re not into counting anything (me neither):
Fill ½ your plate with fruits + vegetables.
You’ll naturally land in a good place without turning meals into a math assignment.
“Healthy Carbs” (My Term: Carbs That Treat You Well)
Fruits — fresh, frozen, canned, all good
Veggies — literally all of them
Whole grains (oats, quinoa, brown rice, farro, barley)
Beans, lentils, peas (high fiber, high minerals, bonus protein)
Nuts + seeds
Dairy if you tolerate it (milk, yogurt, kefir)
These help you feel energized, not sluggish.
Carbs to Limit — Not Fear
Added sugars
Refined grains
Ultra-processed snacks
Cakes, pies, pastries (you know the drill)
Limiting doesn’t mean eliminating.
I don’t believe in deprivation.
I keep dark chocolate at home. I have a square or two. If I want a cookie, I’ll add some grapes or blueberries to my plate so I’m filling up on the good stuff while enjoying my treat.
Just know: refined carbs burn fast, so you’ll get hungry sooner. Nothing wrong with you — that’s physiology.
Add protein to slow things down.
The Bottom Line
Eat carbs.
Eat fiber.
Eat enough to feel good, train strong, and actually enjoy your meals.
Food is fuel and joy. Both matter.
Questions? You know I love questions.