Are you looking for a way to impact your overall nutrition but just aren’t sure where to start? I suggest you start with dietary fiber. When you look at the food label the first thing you should take note of is the grams of dietary fiber under the carbohydrate section. We would rather the section be labeled dietary fiber and then breakdown further into sugar, complex carbohydrate, insoluble, and then soluble or sticky fiber for a more complete understanding of what is important for you.

dietary fiber

The truth is, that many individuals don’t realize how much their body needs dietary fiber and how it will help them reach their goals and sustain an overall healthy diet. When you eat a plant-based diet of whole foods grown from the rich soil of the ground it becomes easier to have recommended daily requirements.


  1. Soluble fiber, sticky fiber, helps elongate satiety, or the feeling of being full, which can help with weight management.
  2. Insoluble fiber helps with the cleansing of your system to ensure proper function on a regular basis.
  3. Dietary fiber leads to an increase in energy levels from a steady release of carbohydrates and a decrease in cravings. Each of these assists in weight loss, performance improvement, and overall well-being.


Dietary Fiber is the indigestible portion of most of the plants you eat. Just like any food, the amount per serving will differentiate depending on the fruits and vegetables you’re eating. The national recommendation for fiber intake is:

Men: 30 – 38 grams

Women up to age 50: 25 grams

Women over the age of 50: 21 grams

There are two different types of dietary fiber.

Each type of fiber is vital for your health and they each serve another purpose.

The first, insoluble fiber, is known by many as “roughage”. This type of fiber affects your digestive system and helps “clean everything out”.

dietary fiber diet
many individuals don’t realize how much their body needs dietary fiber and how it will help them reach their goals and sustain an overall healthy diet

The other type is soluble fiber. This is a water-based fiber that assists in elongating the digestive process, so you can get the most out of the food you eat. Here at M3, we like to refer to soluble fiber as sticky fiber.


Adding dietary fiber to your diet will not only help you keep your system clean, but it will also help you digest the food you eat properly. When your digestive system is working properly, you can take full advantage of the energy and nutrients your food provides because you know your system is breaking it down completely and absorbing all the nutrients available.

On the other hand, when our digestive system isn’t functioning correctly, we aren’t able to fully absorb the nutrients available. Digestion can be more difficult and can lead to gas, heartburn, and other conditions.

Many don’t understand why we need so much fiber and why it’s so important.


If you are ready to add more dietary fiber to your diet today or want to learn more about the Mind Muscle Memory Sticky Fiber Diet.