Fiber Forward: Balance for Better Health

Host: Mindy McCulley, MS Extension Specialist for Instructional Support, Family and Consumer Sciences Extension, University of Kentucky  

Guest: Anna Cason, Senior Extension Associate, Polk-Dalton Clinic

Season 8 | Episode 52

Join Talking FACS host Mindy McCulley and guest Anna Cason, Extension Associate with Family and Consumer Sciences, as they unpack the overlooked importance of fiber in the era of high‑protein trends. The episode explains what fiber is, why most Americans fall short (about 25 g/day for women and 38 g/day for men), and how fiber supports heart health, blood sugar control, digestion, and weight management.

Anna offers practical, affordable tips: add fiber gradually and hydrate, choose plant proteins (beans, lentils, nuts, seeds, oats, quinoa) that supply both protein and fiber, favor whole fruit over juice, swap refined grains for whole grains, and use beans or oats to stretch meals. The episode also reviews a simple plate model for balanced meals and troubleshooting for GI discomfort when increasing fiber.

Key takeaway: don’t put one nutrient on a pedestal—aim for balanced meals that include fiber alongside protein for better overall health.

Connect with FCS Extension through any of the links below for more information about any of the topics discussed on Talking FACS.

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