Fiber is a gut health superstar, and its esteemed reputation is well-earned. This essential nutrient not only supports regular digestion but also plays a pivotal role in nourishing the gut microbiome—the community of bacteria crucial for overall health. Acting as a prebiotic, fiber fuels these beneficial bacteria, helping to strengthen the intestinal lining and keep your digestive system running smoothly. What’s more, a fiber-rich diet is linked to reduced inflammation, better nutrient absorption, stable blood sugar levels, and even glowing skin.
Despite its importance, most people in the United States consume far less than the recommended 25-30 grams of fiber per day. This deficiency contributes to a range of health issues, including constipation, poor blood sugar regulation, and increased risk of chronic conditions like heart disease and type 2 diabetes. Addressing this gap is key to improving overall health and well-being.
The Science of Fiber: Why Your Gut Loves It
Fiber comes in two main varieties: soluble and insoluble. Soluble fiber, found in foods like oats, beans, and fruits, dissolves in water to form a gel-like substance. This slows digestion, stabilizes blood sugar, and helps lower cholesterol. Insoluble fiber, found in whole grains, vegetables, and seeds, adds bulk to stool and speeds up its passage through the gut. Together, they work harmoniously to promote optimal digestion and prevent constipation.
Soluble Fiber: The Soothing Superstar
Soluble fiber’s ability to form a gel-like substance in the digestive tract makes it particularly effective at moderating blood sugar levels and lowering LDL cholesterol. By slowing digestion, it allows for a more gradual absorption of nutrients, which can help prevent dramatic blood sugar spikes and crashes. Soluble fiber also supports the gut microbiome by serving as a prebiotic—food for beneficial bacteria.
Insoluble Fiber: The Structural Hero
Insoluble fiber doesn’t dissolve in water but instead adds bulk to stool, aiding in regular bowel movements and preventing constipation. Think of it as your digestive system’s natural broom, sweeping waste efficiently through the intestines. Insoluble fiber is particularly important for maintaining healthy colon function and preventing diverticulosis.
Enter Hilma’s Daily Fiber + Digestive Enzymes: a plant-based blend that delivers 6 grams of prebiotic fiber per serving, along with digestive enzymes to make it gentle on sensitive stomachs. This sugar-free formula combines Acacia Gum Fiber, Psyllium Husk Fiber, and Monkfruit Extract to help regulate digestion and improve bowel regularity without the bloating.* It’s the perfect practical way to elevate your gut health game!
Now, let’s dive into three delicious, fiber-packed recipes starring Hilma’s Daily Fiber + Digestive Enzymes.
Recipe 1: Gingersnap Chia Seed Pudding
A high-protein, fiber-rich breakfast that nourishes the gut-skin axis for radiant skin.
Ingredients:
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1/4 cup chia seeds
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1 cup plant-based milk
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1 small piece of ginger or 1 ginger shot
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1 tsp cinnamon
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1/4 tsp nutmeg
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1/8 tsp ground cloves
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Pinch of black pepper
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Dash of vanilla extract
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1 scoop vanilla protein powder
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1 serving Hilma’s Daily Fiber + Digestive Enzymes
Instructions:
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Blend the small piece of ginger with water, strain, and set aside 1/8 cup of ginger juice. Save the remaining juice for future ginger shots.
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In a blender, combine the ginger juice, plant-based milk, cinnamon, nutmeg, cloves, black pepper, vanilla extract, protein powder, and Hilma’s Fiber. Blend until smooth.
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In a glass jar, mix the blended mixture with chia seeds. Stir well to prevent clumping.
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Refrigerate for at least 3 hours (or overnight). Stir after a few minutes of refrigeration to ensure even consistency.
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Before serving, top with your favorite toppings—think granola, coconut flakes, or fresh fruit.
Gut Health Breakdown:
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Chia Seeds: Packed with soluble fiber, chia seeds help hydrate and soften stool while providing omega-3 fatty acids, which reduce gut inflammation.
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Ginger: A natural anti-inflammatory and digestive aid, ginger stimulates gastric juices and helps soothe an upset stomach.
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Cinnamon and Nutmeg: These warming spices have antimicrobial properties that support gut health by reducing harmful bacteria.
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Daily Fiber: Adds prebiotic fiber to nourish beneficial gut bacteria and digestive enzymes to promote smooth digestion without bloating.
Recipe 2: Skin-Detoxifying Mint Chip Smoothie
A sugar-free, protein-packed treat that doubles as breakfast ice cream.
Ingredients:
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Handful of fresh cilantro
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Handful of fresh mint leaves
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1 cup frozen spinach
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1/2 avocado
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1 scoop vanilla protein powder
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1 dropper peppermint extract
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1 serving Daily Fiber + Digestive Enzymes
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Unsweetened cacao nibs
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Optional: 1 dropper chlorophyll
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Handful of ice
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Almond milk or water (or a mix) to blend
Instructions:
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In a blender, combine all ingredients except the cacao nibs. Start with a small amount of almond milk or water and add more as needed for your desired consistency.
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Blend until smooth and creamy.
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Stir in unsweetened cacao nibs for a mint chip effect.
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Pour into a bowl or glass and enjoy with a spoon or straw.
Gut Health Breakdown:
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Cilantro and Mint: These herbs support liver detoxification and reduce digestive bloating.
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Avocado: Provides insoluble fiber for bowel regularity and healthy fats that soothe gut inflammation.
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Spinach: A nutrient-dense source of insoluble fiber and antioxidants to reduce oxidative stress in the gut.
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Daily Fiber: Boosts prebiotic intake and supports digestion, making this smoothie gentle on the stomach.
Recipe 3: Gut-Soothing Papaya Kefir Bowl
A probiotic-rich bowl bursting with digestive enzymes and anti-inflammatory goodness.
Ingredients:
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1/2 ripe papaya (seeds removed)
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1/2 cup kefir (try A2 milk-based kefir for sensitive stomachs)
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1 serving Hilma’s Daily Fiber + Digestive Enzymes
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Optional toppings: basil seeds, chia seeds, cacao nibs, coconut flakes, hemp seeds, bee pollen, frozen blueberries, honey, cinnamon, granola
Instructions:
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Scoop out the seeds from the papaya and fill the cavity with kefir.
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Stir in Hilma’s Fiber for added prebiotic benefits.
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Top with your favorite toppings to create a nutrient-dense bowl.
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Enjoy immediately with a spoon.
Gut Health Breakdown:
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Papaya: Contains papain, a natural enzyme that aids in protein digestion and soothes inflammation in the digestive tract.
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Kefir: A probiotic powerhouse that replenishes beneficial gut bacteria and improves microbiome diversity.
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Daily Fiber: Enhances digestive health with prebiotic fiber and enzymes to ensure smooth digestion.
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Toppings: Ingredients like basil seeds and chia seeds add extra soluble fiber, while blueberries and cacao nibs provide antioxidants to protect the gut lining.
Other Ways to Use Hilma’s Daily Fiber + Digestive Enzymes
Daily Fiber + Digestive Enzymes isn’t just for recipes—its natural sweetness from monk fruit makes it incredibly versatile and easy to add into your daily routine. Try mixing it into your morning yogurt or smoothie for an easy fiber boost that blends seamlessly. You can also stir it into a glass of water or kefir for a quick fiber shot, perfect for those busy mornings when you’re on the go. Its mildly sweet flavor adds to the tartness of plain dairy and makes a great addition to baked goods!
Fiber is the foundation of good gut health, and with Daily Fiber + Digestive Enzymes, it’s easier than ever to nourish your digestive system while enjoying delicious meals. Whether you’re blending up a smoothie, prepping chia pudding, or creating a vibrant kefir bowl, these recipes make incorporating fiber into your routine feel effortless and indulgent. Here’s to a healthier, happier gut—and glowing skin to match!
