Episode 116

America's Fiber Problem

Published on: 20th October, 2021

We have a public health issue that pre-dates the pandemic. That's right! In the early 2000s fiber was classified as a "nutrient of concern." Yikes! And what's your guess? Do you think we've improved or worsened our fiber consumption since then? The sad part is this nutrient deficiency is at the root of almost every disease. This week, Jenn's tackling America's fiber problem addressing not only what created the situation, the implications of too little fiber and the benefits of sufficient fiber but the HOW of adding more into our daily lives. The best part is, it's actually easier than we think!

Outline:

  • Welcome back & welcome back, Stephanie
  • Intro today’s topic
  • What is America's fiber problem?
  • A nutrient of concern, a public health issue
  • Recommended amounts
  • How did we get here?
  • Food pyramid
  • Processed food
  • Perception of the taste of fiber-rich foods
  • Implications of insufficient fiber
  • Autoimmune
  • Increased burden on the liver & other detoxification pathways
  • Disease states connected to GI challenges and too little fiber
  • Benefits of sufficient fiber
  • How much fiber do we want each day & where do we get it?
  • Grains vs fruits/veggies
  • Soluble fiber
  • Insoluble fiber
  • New definition: Total Fiber = Dietary Fiber + Functional Fiber 
  • How much fiber is in various foods
  • What we get when we eat sufficient amounts of fiber
  • Probiotics, prebiotics
  • Functional Fiber, peri-biotic
  • Supplementing and foods fortified with fiber
  • How to add more fiber, it's easier than you think
  • A note on smoothies
  • Gradually add
  • Drink your water
  • Final thoughts 

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Quotes:

"95% of American adults and children do not consume the recommended amounts of fiber." – Jenn Trepeck

"A nutrient of concern."  – Jenn Trepeck

"Our overall health...is very much a function of nutrition and fiber is a major piece of that."  – Jenn Trepeck

"A lot of the disease and dis-ease we see can be connected to these nutritional choices."  – Jenn Trepeck

"If we eat a variety of foods that come from the earth we'll most likely check the boxes. If we're eating a variety of foods that come from a box, a bag or a window, we're not."  – Jenn Trepeck

"Supplementation can fill in the gaps where our nutrition falls short; we cannot supplement our way out of poor nutrition."  – Jenn Trepeck

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About the Podcast

Salad With a Side of Fries Nutrition, Wellness & Weight Loss
Nutrition tips that actually work. Real-life healthy eating, balanced diet tools, and weight loss tips you can use today with coach Jenn Trepeck.*

If you have searched for nutrition tips, tried to keep a healthy lifestyle, or felt stuck following popular weight loss tips, this podcast is for you. Get straightforward wellness advice that works in real life, plus strategies for a balanced diet, sustainable healthy eating, and a smarter approach to fitness and nutrition. Is your diet making you hungrier, crankier, or less healthy? Tune in and find out.*

Free gift: Schedule a 15-minute curiosity call with Jenn to explore what is possible for you. https://asaladwithasideoffries.com/contact/

Welcome to Salad with a Side of Fries, where wellness meets real life. Award-winning host Jenn Trepeck, health and lifestyle coach and author of Uncomplicating Wellness, cuts through the noise with clear answers you can trust. Ranked in the top 1.5% of podcasts worldwide, the show won Ear Worthy’s Best Health Podcast in 2024 and 2025 and was nominated for Best Independent Podcast both years. Jenn also won Women Who Podcast’s Stellar Interview award in 2025 after being named one of Podcast Magazine’s 40 under 40 in 2022.

Jenn’s motto is “wellness without the weirdness.” With more than 17 years coaching after solving her own food struggles, she knows how confusing the industry can be. Each week you get the foundations of a balanced diet, sustainable healthy eating, metabolism basics, and long-term holistic health, plus straight talk on fad diets and supplements.

What you will get by listening:
✅How to eat and how to cheat, guilt-free
✅Nutrition tips that work in the real world
✅Weight loss tips that are effective, never restrictive
✅How to build a balanced plate at home, on the road, and eating out
✅Smart strategies for sustainable habits that include your favorite foods
✅Evidence-based insights on fitness and nutrition
✅Conversations about holistic health that go beyond food
✅Wellness advice you can use right away


About Jenn Trepeck:
Jenn is a health coach, speaker, and consultant who blends humor with practical science. She has helped thousands improve energy, metabolism, and confidence in their choices through one-on-one coaching, group programs, her book, and this podcast.

Connect with Jenn and the show:
Instagram: https://www.instagram.com/jenntrepeck/
Instagram: https://www.instagram.com/saladwithasideoffriespod
TikTok: https://www.tiktok.com/@jenntrepeck
Facebook: https://www.facebook.com/JenniferTrepeck/
Facebook Group: https://www.facebook.com/groups/425796548337541/
Website: https://asaladwithasideoffries.com/

If you are ready to trade guilt for freedom, confusion for clarity, and boring salads for fries on the side, press play. Health gets doable here.

*These statements have not been evaluated by the Food and Drug Administration. This podcast and its guests are not intended to diagnose, treat, cure, or prevent any disease.

About your host

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Jennifer Trepeck

“My passion for nutrition and helping others stems from “kicking my food issues” with my own weight management saga.” ~ Jenn

I believe that the greatest accountability is paying it forward! That’s why I teach the nutrition education we are all supposed to know but no one ever taught us, along with the science behind food, fitness, and health.

After I graduated from the University of Michigan Ross School of Business, I founded Better Life Now LLC while working full-time in hedge funds. In 2019, I took my practice from side-hustle to full-time self-employment and launched my podcast, Salad With a Side of Fries. On the show, we offer science-based tips and tricks for how to achieve wellness and weight loss for real life – because who wants a life without fries or dessert?!

Topics we tackle on the podcast include debunking fad diets, food myths, misinformation in marketing, bad science, and general nutrition. I encourage guests whose expertise is different from my own focus on weight management to bring their unique, fact-based perspectives to talk about subjects they are educated in and passionate about.

Due to my decade-long experience of working with clients, I have gained insight into the health and food industry and the how-tos of building a business.

Some specific health and wellness topics I can speak to include debunking fad diets, exposing the BS we are fed by the food and diet industry, how the people around us can positively and negatively impact our health journey, and shifting mindsets in order to overcome inappropriate barometers of success to instead achieve happy, healthy, and meaningful change.

On the subject of business, I can help you by teaching my critical pieces every entrepreneur should know, how to make your side-hustle into your full-time job, ways to sustainably achieve success without burning out, contemporary networking, and how to prioritize wellness while pursuing your projects.

When I find some free time, I’m typically working out at Physique57, discovering hidden gem restaurants in NYC, or traveling to spend time with friends and family.

I’d love to have an in-depth conversation with you, whether it’s leveling up in business or debunking food myths!