Dietary Fiber Benefits: Gut Health, Hormones, Blood Sugar, and What a High-Fiber Diet Really Does for Women | Gabrielle Palmeri

27:48And if it's really hard for you to get healthy foods in and you don't feel comfortable from them, then something's wrong. So seeing a doctor or seeing a GI doctor and then hopefully getting referred to a dietician or seeing a dietician that can help you find a good GI doctor is really important. Yeah. I think that's something that people don't realize they can leverage as well is that dietitians have networks of providers. So sometimes when you're struggling to find a provider, needing with a dietitian can help you direct. And the thing is, is that if you are someone who's like, I want nutrition to be considered, the dietitian will know the practitioners, right?

28:26Because we're still, there's still doctors who are like, nutrition doesn't do anything. And I'm like, how? How? Can you please tell me how? I mean, so I'm much older than you. I got my nutrition science degree and I concurrently studied the didactic track when I was getting on. And at that time, the microbiome was considered a bunch of freeloaders who made a little bit of vitamin K, B12. It was like nothing. Who really cares about the microbiome? Doctors universally said diet doesn't do anything. And I remember at the time thinking, how if everything I eat becomes me and fuels everything that is me, how could it do nothing?

29:05And yet that kind of mindset still persist. And I think patients get really frustrated when they run up against that and not realizing that you can see a dietician on your own. You can go see a dietician on your own. So definitely I'm hearing you if people are having gas, bloating, really any physical symptoms, like to look at their diet and look at it with a professional. Because you're right, there's very good programs and I should also say certified nutrition specialists also exist in some states that go through the master's and similar training. But there are also people who can, in certain states, just call themselves a nutritionist.

29:41And it doesn't mean they actually have the education to know how to support you. And more importantly, to know how to not trigger an eating disorder in someone. I think that's a really slippery slope in women's health. Yeah. And even just understanding the interactions between different supplements and I don't, in like medications, for instance, I think a lot of times there's a lot of push for supplements or a lot of push for multiple types of tests. When I think testing is really important, I like to do stool tests, and I think hormone testing is important. But I also think understanding the foundations of getting enough fiber in sleep should be the foundation, and you shouldn't work with someone that is constantly prescribing a bunch of supplements or a bunch of tests over and over again if you're not feeling any relief.

30:29And also, you can also go to a different doctor. Like if you go to some doctor and you explain your symptoms and maybe they're not taking a more root cause approach or they're not recognizing your symptoms or making any connections between your symptoms and different things like diet, then there's a lot of doctors that will. So you can also just find a different doctor too. So yeah. I want to ask you, so if every listener, let's say like you don't have gas bloating, you're not having digestive issues when you eat fiber, but if you were to challenge the listeners to make one fiber switch over the next seven days, what would it be?

31:09If they were to make one switch, I would say write out in your notes app the five fiber groups. So whole grains or wherever you want to write it, maybe your fridge, something like that. whole grains, fruits, vegetables, nut seeds, beans, legumes. So five different groups. And you can even print off a list online and just write different examples of those foods. And then at every meal, ask yourself, like, will I add three out of the five fiber groups to this meal? What do I have in my fridge, pantry, freezer that I can just add in to try to get at least three out out of five fiber groups. That feels completely doable.

31:50Three out of five fiber groups and doing that. And what I'm also hearing is that bringing awareness to how you're actually eating. Because I think sometimes we think like, I'm getting enough protein, I'm getting enough fiber, I'm getting enough. But when you actually track it is when you see like what is true. And we know that what gets tracked and what gets measured is what gets improved, right? I'm curious, you know, if somebody starts incorporating three out of five with most meals out of a week, what would they expect to start to fill maybe seven days, even like 30 days later? Eczema is unpredictable, but you can flare less with EpGliss, a once-monthly treatment for moderate to severe eczema.

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33:00EbGliss can be used with or without topical corticosteroids. Don't use if you're allergic to EbGliss. Allergic reactions can occur that can be severe. Eye problems can occur. Tell your doctor if you have new or worsening eye problems. You should not receive a live vaccine when treated with EBCLIS. Before starting EBCLIS, tell your doctor if you have a parasitic infection. Ask your doctor about EBCLIS and visit ebglis.lily.com or call 1-800-LILY-RX or 1-800-545-5979. Yeah, the goal is it's more of a learning exercise too. Like if you want to track, you can track, but if you don't want to track, you don't necessarily need to because you're secretly adding more fiber in without really thinking about it.

33:35So everyone, certain people benefit from tracking versus not. But if you're aiming on getting three out of the five. My goal is that you're still going to be looking at the five groups. So if you happen to have something in your fridge and pantry, you might get five out of the five groups and you're going to start learning the fiber sources better and gradually starting to add those in. You're going to feel good about yourself and you're going to feel empowered. If you're going to start learning more fiber, you're automatically eating healthier. You're eating more whole foods. You're probably going to have more energy.

34:08And I'm not saying you have to do a number. I'm not giving you any number other than three out of the five groups. So even if you read the back of chia seeds and it says two tablespoons or three tablespoons, you don't need to do the serving size. Just sprinkle some chia seeds on something. You don't have to worry about the amounts. Just think about adding to your plate versus taking things out and you'll feel just healthier in general and not restricting. Restricted. You mentioned that you run stool cultures. When do you recommend a stool culture? If someone wants to do one, we can do it. I think they're so insightful and interesting.

34:45I like to do one on myself like once a year. So it really depends on the patient. If they want to do it, we can. If they want me to decide when to do it, I would say there's so much we can work on without doing a stool test that is going to positively impact to your health. But if I have a patient come to me who has had ongoing SIBO, for instance, and they've been on Rifaximin, which is an antibiotic for SIBO, over and over again, and they're having all these issues, we're going to focus on the foundations, but we might retest things. And it really just depends. A lot of times, too, a lot of my patients I've seen will be eating so healthy.

35:28So it depends on the symptoms. like sometimes I might put them on a certain elimination diet, maybe low FODMAP. There's other symptoms that I see where I put them on like a low histamine diet. And if they feel better from that, that gives me more insight. But if we're not fully getting rid of the symptoms too, that's when I'll be like, maybe we should do a stool test and really see what's going on. Because there's certain types of bacteria that can release things like methane and hydrogen that but fuel sebum. You mentioned histamine diet. I'm curious, do you put people on an antihistamine diet long-term, low FODMAP long-term?

36:10No, none of them are long-term. It makes me sad when people are like, I'm on the low FODMAP diet. I've been on it for... My doctor said to go on the low FODMAP diet. I've been on it for years and I don't really feel any difference. I'm like, I don't love the low FODMAP diet. I think it's... I'll use it if someone's having certain symptoms, like a lot of gas and they're eating a lot of different fermentable carbs like fruits and veggies. There's a whole list if you want to look at high FODMAP foods, but it's like a two-week elimination diet and you just take out the certain types of fibers that are more fermentable.

36:42So they're naturally going to produce more gas. And then you gradually start to reintroduce all of them. So you can actually pinpoint what the trigger is. And then histamine diet, that's a little more complicated. It's more of like, we'll start learning what foods can, basically your body, if you're having a big immune response, you'll release histamine and you think of it as a bucket. So like you want to lower maybe the amount of foods that have histamine in it, but you're not necessarily going to be on a completely no histamine diet because that's impossible. It's more so just what foods are triggering for you and can we lower the amount you're eating them.

37:25Yeah. I think that's important for people to hear and differentiate the utility of these diets because we often see that people, low FODMAP, anti-candida, I've never seen someone clear candida by doing a low candida diet or an anti-candida diet. I've never seen someone clear SIBO by starving themselves on a low FODMAP diet. For people to actually understand these diets are not diets for life. They're information and they're a testing ground for you to understand what's true for you, what's working with your gut. I often say you should be able to eat a variety of food, you know, things outside of that, like celiac disease, you ain't never eating gluten again, okay?

38:09Like that's out. But like on average, we should be able to eat a variety of food. So when we can't eat that variety, something else is going on and we need to figure that out. Because if you tell me there's a whole food group that your gut can't handle. Okay, we need to understand why is that and not just accept that like, you're just someone who can never eat, you know, cruciferous vegetables ever. Like, why is that? Yeah, I think that's one of the biggest things too. Some people aren't that curious about it. And I think educating about all the benefits of fiber and understanding how certain lab markers when you go and get annual labs, which you should be getting annual labs.

38:48when you're at what age though do you recommend as a dietitian to get annual labs at what age starting i don't know i mean i think always but i don't when i think back i don't know when i actually started doing i feel like at least in college i started doing annual but because there's a lot of doctors who will be like you don't have to worry about it until you're like 30 or until you're 40 and it's something that um i will link for everybody dr elisa song who's a pediatrician And she talks about her annual panels that she's doing for teenagers, like starting at preteens, like the things that they should be tracking to make sure they have optimal health.

39:25And I remember that episode came out and there was a doctor that messaged me and said, this is ridiculous. You don't have to worry about doing labs annually until your 40s. And I'm like, how would you know if you have diabetes? I don't understand. Insulin resistance comes first, like diabetes comes second. And I would never, ever want to have missed that in someone and be able to be like, I don't want to diagnose diabetes. I want to diagnose insulin resistance and say, great, let's turn that ship around and not go down diabetes road. Yeah. Preventative care, I feel like is becoming more of a thing, but I don't think it was much of a thing a while ago.

40:02So I think because in high school, I ran cross country and I wouldn't have my period for so long. I thought that's exactly where you were going to go with it. And coaches will say things to girls, just get on the pill, which I always counsel parents. That's a way for a coach to continue to abuse your child because they know loss of a period is a signal of severe dysfunction happening in the body, overtraining, under eating. And when they tell you just put her on the pill, which by the way, is not in their scope. But when they say that, it's so that like they can fake you out and think that everything's okay.

40:36When in reality, I mean, I've told the story before of like, when I was in college, I was a group fitness instructor. So I literally had to work out if I wanted to have money. So that often resulted in me, like sometimes doing like 15 to 20 really intense classes, like a week. And I was on the pill. I'm like 22, 17 % body fat. And my doctor's like, well, you're still having a period. Right. And I'm like, well, I'm on the pill. And they're like, yeah, that's a period. And I'm, I look back now and I'm like, there's no way I didn't have hypothalamic amenorrhea, which everyone, that's what we're talking about.

41:12We overtrain and under eat, totally stressing out my body. When I look at, when I look at photos of me and I'm like, girl, that was not that I was on the pill. So how would I know? Yeah. Yeah. It's crazy. I think I lost my period and then I went on birth control and I don't think there's any education on certain things like that. And that's why, I mean, that's why we're doing the podcast and that's why we're online and on social media talking about it. But there is a big lack of education and even getting your labs done at early age for, I mean, everything, but things like cholesterol that can be really genetic.

41:49There's a huge genetic component to that too. So certain people are like, oh, I can't lower my cholesterol or something like that. And they don't even know that there's a genetic component also. So I think doing things young and actually learning about your body and learning what things can benefit your body is so important. What do you wish that someone would have told you when you lost your period? That that wasn't normal. I don't feel like I was like, oh, I'm just running. But I was so I've always been thinner, but I was like so little. And honestly, I've always been pale too. but I feel like I was definitely iron deficient.

42:24I think I was definitely iron deficient and I don't think people really knew about, I mean, they knew about it, but no one really talks about that stuff. So like that would have been great to know and also understand before I went on birth control and when I went off of birth control, the implications of it and how you can become deficient in certain nutrients and how, I mean, the more I was learning in school, I was like, oh, so that is the first time that I learned about birth control and nutrient depletions was when I was in the didactic truck and they were like doing a presentation on medications.

43:01And then, and then I just remember the pill popping up and it was just like, this huge list. And I was on the pill and I'm like, nobody's told me this. Nobody's told me this. And I remember my, my, uh, the instructor was like, oh, so you really have to counsel diet about this because like most young girls are getting put on this and they're not eating a good diet. And I'm like, oh my God, like I'm just like having that. I remember just sitting there being like, wait a minute. And what's wild is that. So when I wrote this book beyond the pill and I was talking about the pill, this is like back 2019 and before then, and I'm talking about the nutrient depletions and so many gynecologists were like, it's not that big of a deal.

43:41It's not that much. And I'm like, you don't know what dietitians are being taught. And you're also not taught nutrition and dietitians are being taught. It's a big, big deal. Like it is a very significant nutrient depleting medication in that there are interventions we can have. And then what's interesting is I've watched is that has evolved over time. And now I'll see a gynecologist say, yeah, well, we've always known about that. Like we've always known about those nutrient depletions, like since the seventies, it's not that you don't have to worry about just eat a standard diet. I'm like, standard American diet?

44:13Do you know what that diet is? But it's very interesting because the research studies will actually say, we recommend that someone takes a multivitamin or prenatal while they're on birth control. At one point, there was a pill formulation that actually had folic acid because the researchers were like, this is a very, very significant thing to have it depleting. So I wish that I had known that too, but it is something that I mean what was the moment like for you in school when you learned that and you're like I'm on this medication well honestly I don't I don't remember learning much about birth control I just remember learning about different nutrients and how they impact us and thinking about me running cross-country as a child like I loved food but I definitely wasn't eating variety yeah I should be um but then the birth control honestly I went off birth control just because I started learning that it, you know, I just want to learn my body.

45:10And I know that I wasn't getting my period when I was younger. So now that I'm not getting my period on the birth control pill, I was like, that can't be good. Finally, I realized that's probably not good. So I was like, I'm going to stop. And then I actually started learning about all the nutrients that you lose. And then I found you on a podcast with... Oh, really? Yeah. I was like, oh crap. I stopped cold turkey. I probably I had an eating disorder. That's like part of why I became a dietician. And so I've already dealt with hair shedding and I was like, I cannot have this happen again. And then I found you on Aaron Holt's podcast talking about coming off birth control.

45:48I got your book and then I found a multivitamin that I started like right after and definitely helped, but I wish I had started it earlier because I still had some of the hair shedding and things like that. But yeah, I'm like, I don't think anyone knows this. Yeah. It's so true because there's so often that women will be on the pill and they're like, I'm having thinning hair and my hair is shedding and it's not growing and my nails are not growing. And it's like, well, and then, you know, it's, I always am like, let's run a ferritin and a CBC. And if your iron level is low, we'll just go with a prenatal because then you're going to get the iron that you need.

46:23And if not, then we'll go with a general multivitamin. And then it'll be like three, six months later. And they're like, oh my God, my hair, my hair is starting to look amazing and i'm like yes if you want great hair honestly if you want great hair skin and nails take a prenatal um but if you have iron overload issues don't take a prenatal i want to talk about um fiber different sources of fiber so i'm going to throw out like popular fiber related products or fiber sources themselves and i want to hear from you if it's genius, overrated, or if people are misusing it. So psyllium husk. I forget the categories, but love it.

47:03Yeah. I mean, if you love it, you love it. No, I want to know if people misuse it. That's one thing I am interested in. But if you love it, you can just say I love it. I think so. Even just 10 grams of psyllium husk, there's research on 10 grams of psyllium husk a day can lower your cholesterol by like 10 points. And then there's studies on different soluble fibers like psyllium husk helping with lowering blood sugar. Psyllium husk can help with both constipation and diarrhea, but you'll hear soluble versus insoluble fiber. And soluble fiber, I'll start with insoluble. Insoluble fiber is what just helps you go.

47:42It cleans you out. And then soluble fiber is what can, it can form a gel. So if you think about chia season water, oatmeal and water, it forms this gel-like consistency. And that gel can help with blood sugar control and cholesterol. And then soluble fiber can also feed the gut bugs that we talked about and produce things like butyrate to help lower inflammation. Good sleep is everything. That's why Oli's Science Bag Support is made with a blend of melatonin and L-theanine for both kiddos and grownups. So when your mind won't switch off, you've got something that can help. Erasing thoughts and restless nights won't stand a chance.

48:20Find Oli Sleep Solutions for the whole family at Oli.com. That's O-L-L-Y dot com. So psyllium husk is that gel forming fiber, but you need water to push it through. And you can Google this. You'll see videos on the internet. if you don't put enough water in psyllium husk, it's just going to become like a rock. And that's what can happen in your gut. So if you don't drink enough water, you won't like psyllium husk, but that's misuse. You need to make sure you're getting enough water. And there's so many different types of fibers. So it might not be the perfect fiber for you, but as a whole, it's really well-studied and really good fiber.

49:03So how about resistant starch? Resistant starch acts like a... So the soluble fiber that feeds your gut bugs, that's prebiotic fiber. So it's creating things like short-chain fatty acids. Resistant starch is acting like a prebiotic fiber, and it can come from when the banana is really green. Or if you make pasta, rice, or potatoes, and you cool it rapidly, the structure of the carbohydrate changes a little bit and it becomes resistant starch, which ends up kind of like adding fiber to those carbohydrates and acting like prebiotics. So you love it? Hate it? Misuse it? I think. Love it. I don't really think it's misused.

49:44I just don't think people know about it. I don't think people know about it. I love it. I'm obsessed with it. It's like one of the best ways to get butyrate production outside of like, you know, eating dairy like that. I don't know if you're a fan of ghee, but it's something that I love to leverage because of the butyrate in it. What do you think about seed cycling? Genius, overrated, misused? I'll just say genius because it's encouraging people to eat a variety of different seeds, and those seeds have different compounds in them and zinc, magnesium, different minerals. So it's good for your health.

50:17I'm here for it. All right. What do you think about fiber gummies? All supplements just need to be third-party tested and coming from a trusted company. So they're having independently a different company come in and test it and make sure what's in the product is actually, what they say is in the product is actually in the product. For gummies and pills, for fiber, it's really hard to get a decent amount of fiber in them. So just looking at the sourcing, sometimes fiber gummies will have you take multiple to actually get the fiber recommendation. but it all depends on the source. Do you have any fiber supplements that you're like, just stay away from this?

50:59You don't have to name brands or anything like that, but are there ones out there that you're like, that's not a good idea? I see people doing more harm than good. I would say, I can't think of any, but there's plenty of people that are making supplements. It's not that hard. You could order a bag of psyllium husk online and then slap a label on it. So I would say, make sure it's a credible company. Ask your provider and see if it's third-party tested. Okay. What do you think about high fiber diets for weight loss? Love it. Okay. What do you think about gluten-free but low fiber diets? I think if you need to be gluten-free because you have celiac disease or you notice the sensitivity to gluten, that's okay.

51:41You still have a lot of other groups of fiber that you can get and gluten-free whole grains. And then a low fiber diet, no. Okay. That's a hard no. Okay. What about intermittent fasting with fiber timing? Intermittent fasting, I think, can benefit some people, but I think it can harm a lot of other people. And I think it can make it hard for people to tolerate fiber if they're only eating a couple meals a day and they're trying to hit their fiber goals all at once. Because if you're not used to fiber, you want to just space out your fibers also throughout the day. So you don't want to just do it all in one meal because that's not going to make you, unless you're a pro, but you got to take your time with it.

52:22Yeah. It's something too that people will ask me about, like, what about fiber timing? Because the microbiome, your gut, there's all these biological clocks going on. And I usually ask, well, how much fiber are you actually eating a day? And that's when they're like, oh, well, yeah, we get into it. It's not that much. I'm like, then why are we talking about fiber timing when we aren't even actually getting the fiber we need in a day? Like, let's start there. Do you mean like I should eat, if I'm looking at my plate, I should eat my protein and fiber first? Is that what you mean by fiber timing?

52:50No. So people will do fiber timing where they're like, oh, I'm going to eat like fiber first thing in the day. But at the end of the day, when I'm sleeping, I'm not going to eat fiber at dinner because I'm going to sleep. Yeah. I think it can kind of be. But if you're talking about the other thing on the plate first, we can get there. But answer that part. I think that is kind of fiber timing in that aspect is it can be beneficial before a meal because it can just help balance your blood sugars. But But you can also have it right before bed and it can help you have a really nice poop in the morning.

53:18So I don't really think timing matters. Yeah, yeah. Okay, so gluten-free is absolutely necessary at times. But tell us when, you know, people start gluten-free, why they usually fall into the trap of not eating enough fiber. A lot of times if someone's going gluten-free in their, I guess if they're not doing it for a reason other than maybe they think it's healthy, it can cause some restriction overall. And I think the biggest thing is restriction. You're just not, you want to be careful that you're not starting to take out other foods as well. So I want to fast forward like five years from now and just hear your prediction of what you think we'll know about fiber, maybe health overall or hormones that might even feel like a little like futuristic or shocking to people today that you think like, I think this is the direction where research is going and we're going to discover something new.

54:17I think we're noticing and learning when we are studying the gut microbiome. I mean, we're doing like poop transplants now. Like the more we're studying the microbiome, especially the microbiome of individuals in maybe rural populations, so populations that have more access to fresh produce, fruits and vegetables, whole grains, they have certain types of bacteria in their gut that a standard American following the Western diet doesn't even have. So we're going to discover new bacteria and learn how those bacterias can impact things like our hormones, our metabolism. and I think we're also going to because I think people don't realize how many types of fiber there are so there's soluble and insoluble fiber there's so many different types of fiber within those categories so I think we're going to learn more about we might find a new type of fiber but we're also going to start having a better idea of you know maybe certain fibers impacting certain health outcomes.

55:23So I think when it comes to women's health too, hopefully we can do some more research on women and get a better idea of like which fiber sources can benefit individuals more so with like PCOS or endometriosis. I think we have a good idea on certain ones, but I feel like there's just so many we don't know. Yeah. You know, as someone with endometriosis, adding more resistant starch, like I feel like potato starch saved my life with endo belly. And And I'm like, why is there not research about this? I also think in the future, we're going to find out certain fibers, bacteria being linked to why we're seeing a rise in infertility.

56:00Like these things are missing from our diet. These things are being skewed, which because there's a whole conversation about environmental toxins, you know, estrogens going on. And we're looking at like, how does it impact the ovaries and the hormones? but we're not really looking at how does it impact the microbiome as well and how is that impacting women's health outcomes? Yeah. And I think it's really exciting now because even I didn't learn about SIBO in school and now more doctors are understanding what SIBO is. And that is something. In 2019, really? Yeah. Because I've already been treating that for years.

56:35Yeah, no, we just never, I don't think we ever talked about it. Like I think the more we're understanding the connections of the oral microbiome, the gut microbiome, the vaginal microbiome, we're also going to have better testing because there's so many different stool tests and vaginal microbiome tests and some are better than others. And then when you think one's good, one gets better. So I think we're going to start to learn better ways to test too. And it's going to be more accepted by other doctors because I think the stool tests that someone might do in their practice is going to be more sensitive than at a doctor's office.

57:09And I think that's a good thing. I think we want to make sure we're finding everything, but you don't want a certain test that's oversensitive. So I think we're just going to get better at finding the type of tests that we need to do to really understand someone's gut microfile. I want to ask you, so we've been talking a lot about fiber and I'm sure there's someone who's pregnant right now being like, okay, I should eat fiber, but I'm so gassy, I'm bloated, I'm in the first trimester, I'm not feeling great. Pregnancy can be a challenging time dietarily overall. And yet it's like one of the most critical times, right?

57:42As someone who has two kids, I'm like, you're like, oh, I have to do everything right. And also I don't want to eat everything that's right. So what are some tips that you have for women in pregnancy in terms of getting enough fiber? If you're feeling really gassy and bloated and uncomfortable, learning that certain types of fibers are more triggering for that. So inulin, chicory root, Jerusalem artichoke, those are used interchangeably. Inulin is super fermentable and we've talked about fermentation. It's a good thing, but if things are happening really fast, it can cause a lot of gas and a lot of discomfort for sensitive people or if you're pregnant and you're dealing with that.

58:22So learning about more gentler fibers like acacia fiber is also a fermentable fiber that's a little gentler and finding your triggers like food journaling can be really helpful and understanding like I think the variety is the biggest thing in tolerating fiber like you don't want to have too much of one thing so I think if there's certain foods that you feel better with you can have those and maybe getting like a fiber supplement that has a few different types of fiber in it could be helpful for you or even one that's just like resistant starch or just acacia fiber could be beneficial. It's just about finding which one makes you feel better.

59:01But I think supplementation, like I'm here for fiber supplementation. If you are only interested in a few types of foods, that's where supplementation can be really helpful. It's just a matter of finding one that you feel good with. Are there any like fiber hacks or tips that you have used with clients that you're like, yes, when they're struggling, we try adding these things in or we try, you know, I love this recipe. I'm just wondering if there's anything in particular that you've discovered that makes maybe fiber more fun, more palatable or something that like helps people reach that goal. Honestly, I think just it goes back to the fiber five framework and learning the five groups and challenging yourself.

59:42So I think trying to get the five fiber groups in, but also I like doing a plant diversity challenge where you just start writing out all the plant sources you're eating that week and seeing if you can get to 50. And then certain hacks can be, I like adding chickpeas to smoothies because you can't taste it. And for people that are really sensitive to beans or they're, I've just had so many patients be like, I hate beans and they give me a stomach ache. I'm like, okay, let's add two chickpeas to a smoothie. you're not going to notice the taste. Same with like cauliflower rice. If you put that in the freezer, you can add that to smoothies and it makes it more creamy, but you won't notice the taste.

1:00:21Same with avocado that can make it more creamy, but it's giving you more fiber. There's a lot of sauce recipes too online that you can do where you mix pasta sauce with different vegetables and you can get more fiber that way. And then there's even, it comes down to reading the label too. There's a lot of pastas, for instance, at the store that have added fiber in them. So be careful with that because sometimes if it's a lot of fiber and you're not used to it, that's where people can also get a lot of GI upset. But you can mix regular pasta with a little bit of that pasta and then make a sauce with veggies and all of that.

1:00:58So I think there's a lot of fiber if you just keep your eyes open. If you look at the label, there's a lot of foods now that have extra fiber in them. So it can make things a lot easier. Yeah. I love the chickpea tip. It's actually when I make tomato soup or if I'm making pasta sauce, I will roast chickpeas and just blend it in there. And nobody knows my toddler who thinks he rules the world in my kitchen that like never even knows that I'm like, and it makes it like this. I don't, I don't like a watery pasta sauce, so it makes it a little more hearty. Well, this has been super helpful. so many practical tips.

1:01:34I really appreciate you coming on the show and sharing all of this. Thank you so much for having me. I've had such a good time and happy to be here. Awesome. Your call has been forwarded to voicemail. Hi, this is Zoe Deutsch and Nick Robinson. Our brand new movie, Voicemails for Isabel, is all about those little moments that feel like the universe is looking out. Feeling homesick, then your sister calls. Hearing that perfect song exactly when you need it.

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