In this insightful and energizing episode, Katie welcomes back naturopathic doctor Brittany Burrows to dive deep into one of the most underestimated yet powerful nutrients: fiber. Often overlooked in favour of protein or carbohydrates, fiber has immense benefits far beyond digestion. From reducing risks of cancer, stroke, and cardiovascular disease to improving cholesterol levels and gut health, fiber is a wellness game-changer.

Brittany Burrows unpacks the different types of fiber, explains how it impacts everything from metabolic health to weight management, and offers practical tips for getting more of it into your daily meals — for both adults and kids. Whether you’re starting a wellness journey or refining your family’s meals, this episode is a must-listen.

Timestamps:

[00:00:00] Welcome and episode introduction

[00:01:00] Reintroducing Dr. Brittany Burrows and fiber’s underrated role in health

[00:02:30] Why fiber is often overlooked but essential

[00:04:00] How fiber lowers cholesterol, stroke, and cancer risks

[00:06:30] Types of fiber: soluble vs. insoluble, fermentable, and viscous

[00:10:00] Everyday high-fiber food examples and daily targets

[00:14:00] Fiber myths: salads aren’t always fiber-rich

[00:16:00] Realistic strategies to meet your daily fiber goals

[00:18:30] Bread, sourdough, and how to choose wisely

[00:21:00] Plant diversity and gut health – aiming for 30 plant types/week

[00:25:00] How fiber connects to common symptoms: weight, digestion, blood sugar

[00:33:00] Fiber for kids: managing constipation and picky eating

[00:37:00] High-fiber smoothie and snack ideas

[00:40:00] Making food fun: how to get kids involved

[00:42:00] Tracking your fiber intake without the overwhelm

[00:45:00] Wrap-up and Dr. Burrows’ clinical focus

[00:46:00] How to follow, review, or connect with the show

Notable Quotes:

“Plant food diversity feeds different gut bugs. It’s not just what you eat—it’s how varied it is. One of my goals is to make fiber exciting again!” Brittany Burrows ND

Resources & Tools Mentioned:

Recommended Daily Fiber Intake:
Women: ~25g/day
Men: ~35g/day
High-Fiber Foods:
Lentils, chickpeas, oats, barley, berries, apples, chia seeds, flax, nuts, whole grains, sweet potatoes
Free Fiber Cheat Sheet (mentioned): Will be shared via social media
Recommended Tracking Tools:
Chronometer
MyFitnessPal

Connect with Katie

https://www.heartinhome.ca/

https://www.instagram.com/heartinhomeliving/

heartinhomepodcast@gmail.com