Danielle Fishel's wellness shift

The 45-year-old actress noticed her digestion slowed with age, so she made daily fiber her top priority in her 40s.

“As I got older, I really noticed a difference in my digestion and just how much slower I felt like everything was going.”

Fiber does more than regularity

Fiber feeds your gut bacteria, which affects digestion, immune function, inflammation, blood sugar, and cholesterol. It also helps prevent hemorrhoids.

“Fiber isn't just about regularity. It feeds your gut bacteria (your microbiome), which affects digestion, immune function and even inflammation levels throughout your body.”

Daily fiber targets by gender

Women should aim for 25 grams of fiber daily, men for 38 grams. Focus on whole foods like fruits, vegetables, legumes, and whole grains.

The fibermaxxing trend explained

Fibermaxxing means adding fiber between meals to stay full longer. Fishel loves it because it prevents unhealthy snacking while keeping her energized.

“I love a good snack, don't get me wrong, but if you snack too much, then you're not getting all your nutrients at your meals.”

Spread fiber throughout the day

Your gut works continuously, not just once daily. Spreading fiber intake reduces gas and bloating compared to one large dose.

“Your gut is working continuously, not just once a day. Digestion is an all-day process, so a steady supply of fiber matches how your system actually operates.”

Fiber supplement packets on the go

Fishel keeps Metamucil On-the-Go packets in her purse and mixes one into water each morning to start her day with fiber checked off.

“I keep these amazing fiber on-the-go packs, the Metamucil On-the-Go Packets, in my purse.”

Psyllium fiber is the gold standard

Psyllium powder like Metamucil has the best research track record for symptom relief with fewest side effects. Start with a small dose and increase gradually over weeks.

“Psyllium is a soluble fiber, and it has the best track record in the research for symptom relief with the fewest side effects.”

Kiwi and prune fiber hacks

Eat two kiwis with skin or 10 prunes daily as a whole-food fiber fix. Prunes contain sorbitol, which pulls water into the colon and softens stool.

“This is a whole-food, evidence-based fix specifically for constipation.”

Build fiber gradually to avoid upset

Start small with one kiwi or fewer prunes, then increase over several weeks. This reduces bloating and GI upset from sudden fiber increases.

“Start small, with just a kiwi or two or a smaller serving of prunes, and gradually work your way up over the course of several weeks.”

Consistency builds the benefits

Have your chosen fiber source daily around the same time for a few weeks. The benefits build with consistency, not occasional use.

Fiber makes you feel lighter

For Fishel, adding fiber to her routine keeps her regular and makes her feel so much lighter on her feet as she ages.