Amy Carroll Training, Inc.

01/13/2026

01/12/2026

01/07/2026

Grace & Grit is a free community wellness gathering
designed to encourage, support, and strengthen women—
physically, mentally, and emotionally.

01/06/2026

12/27/2025

I’ll be back in the saddle
Jan 5

12/08/2025

Here is a simple, evidence-based fiber “ratio” to aim for each day, based on guidance from the Institute of Medicine and nutrition science:

✅ Daily Fiber Ratio (The Gold Standard)

👉 14 grams of fiber for every 1,000 calories you eat

That roughly equals:
• Women: 25–30 grams/day
• Men: 30–38 grams/day

For most adults eating around 1,600–2,200 calories, that sweet spot is 25–35 grams daily.

🥗 How That Looks on a Plate

A balanced high-fiber day usually includes:
• ✅ 2–3 cups of vegetables
• ✅ 1–2 servings of fruit
• ✅ 1–2 servings of beans or legumes
• ✅ 2–3 servings of whole grains
• ✅ A handful of nuts or seeds

This naturally supports healthy digestion, blood sugar control, cholesterol, and weight balance through dietary fiber.

⚠️ Important Tip

If you’re currently eating low fiber:
• Increase slowly
• Drink more water
• Avoid jumping from 10g → 35g overnight (that can cause bloating)

If you’d like, I can also give you:
• ✅ A “25g fiber sample day”
• ✅ A high-fiber grocery list
• ✅ Or a fiber guide for menopause, weight loss, or blood sugar

Just sq**rt a little lemon on your fruit salad and it will last a week 🙂