A high-fiber diet has some incredible health benefits, but we often struggle to get enough in our typical diet. The American Heart Association recommends we should have between 25-30 grams of fiber per day, yet most of us are barely get half of that (we average 15 grams for the entire day).

    Fiber is only found in plant foods – i.e., fruits, vegetables, nuts, beans, seeds and whole grains. The freeze-drying technique (used for the ingredients in mēle) retains nearly all the natural fibers and nutrients to give you a dense serving of fiber. One full pouch of mēle contains between 10-15 grams of fiber, which is a great way to boost your intake.

    Here some amazing benefits and facts about fiber to encourage you to get more into your daily routine!


    Studies have shown that fiber increases the feeling of fullness, which can curb food cravings and over-eating. Fiber has also been show to increase weight loss. (Link)


    Foods naturally contain two types of fibers: soluble and insoluble.

    • Soluble fibers are found in berries, beans and nuts and have more of a gel-like texture that slows down digestion and leaves you feeling full longer.
    • Insoluble fibers found in dark greens and carrots for example, help to move food through your digestive tract more quickly for a healthy elimination.

    Because of the variety of ingredients used in mēle, each shake will provide you with both soluble and insoluble fibers.

    Did you know that when you have a pressed juice, you are actually losing about half of the fibers from the real fruits and veggies? Pressing extracts most of the insoluble fibers, leaving only soluble fibers behind! Furthermore, when the insoluble fibers are removed, the liquid juice is absorbed into your blood stream more quickly, which can lead to spikes in insulin and glycemic levels. Choosing a smoothie over a pressed juice is a good way to make sure you are getting both types of the fibers you need.


    Both types of fiber play an important role during the digestion and elimination process of the body. Fibers also help normalize bowel movements by increasing the weight and size of the stool – it will be easier to pass and decrease the chance of constipation [insert your own poop joke here]. (Link). High-fiber foods have also been shown to decrease hemorrhoids and colon disease, as well as negative symptoms from Irritable Bowel Syndrome. 


    Soluble fibers help to slow the absorption of sugars into our bodies – by slowing digestion process, we will have a more sustained conversion of the carbohydrates to glucose for our bodies to use as energy, which helps maintain steady insulin and energy levels.


    Numerous studies have shown a correlation between fiber intake and heart health. In one study, participants who ate a high-fiber diet had a 40% lower risk of heart disease. (Link). Fibers found in nuts, seeds and grains have also been shown to reduce cholesterol by lowering low-density lipoproteins or “bad” cholesterol (Link), and fiber can generally reduce blood pressure and inflammation.

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