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Fiber Deficiency: What It Is and How to Fix It

Fiber Deficiency: What It Is and How to Fix It

In today’s health-conscious society, it’s pretty easy to get caught up in counting calories, carbohydrates, and grams of sugar — especially with restrictive diets like keto or Whole30 on the rise. And while we’re all for ‘eating better’ by following specific dietary guidelines such as consuming no more than 20 carbs a day, eating more protein, or avoiding fat like the plague, we should really be putting our focus on another nutrient: Fiber. 

Arguably the most underrated nutrient in the world of nutrition, fiber is commonly referred to as the ‘fourth macronutrient’ following carbohydrates, fats, and protein. It’s found in many delicious foods like fresh fruits, leafy veggies, and legumes and is notoriously known for its wonderful ability to keep us regular. 

Despite its incredible powers on digestive health, only five percent of Americans meet the recommended daily target of fiber. That amounts to a population-wide deficiency — what nutritionists have dubbed the “fiber gap.” 

Interested in learning more? Uprising Food has your back. Read on as we explore fiber to uncover what it means to be deficient in the forgotten nutrient and how to fix it. 

What Is Fiber, Anyway? 

Also known as roughage, dietary fiber includes all parts of plant foods that your body cannot digest. Unlike carbs, fats, and protein (which are digested by the body), fiber passes almost totally intact through the digestive system.

There are two types of fiber:

  • Soluble fiber dissolves in water and creates a thick substance in the gut that’s similar to gel. You’ll find it in oats, peas, legumes, nuts, psyllium husk, as well as in certain fruits and veggies. Soluble fiber has been shown to support cardiovascular health by keeping cholesterol and glucose levels in check.
  • Insoluble fiber does not dissolve in water. Instead, it provides bulk and softens stools, lending a hand to digestive regularity. Insoluble fiber is found in many foods, such as wheat bran, whole grains, beans, and vegetables like cauliflower and potatoes.  

What Is a Fiber Deficiency?

Even though our bodies don’t digest fiber, the nutrient still plays an essential role in our overall health — it’s like nature’s scrub brush, keeping the body’s pipes clear while reducing carcinogenic activity. 

According to the Food and Drug Administration (FDA), Americans should consume around 28 grams of dietary fiber per day to support a healthy lifestyle. 

Unfortunately, many of us aren’t getting anywhere near to that amount, with experts estimating that a whopping 95 percent of adults in the U.S. aren’t meeting the recommended daily intake of fiber — that’s a whole lot of people who are fiber deficient! In fact, it’s such a big problem that it has its own name—the fiber gap. 

Think you might be lacking in the roughage department? Here are some of the telltale signs of a fiber deficiency: 

Sign #1: You Struggle With Restroom Troubles

One of the most obvious signs that you’re not eating enough fiber is stomach issues — most commonly, constipation

A diet rich in fiber keeps more water in the stool, making it much easier to pass through the intestines, which ultimately can help prevent you from feeling backed up. 

Constipation doesn’t feel good as it can lead to feeling uncomfortably bloated, stomach cramping, and even nausea. So, if you’re struggling to make magic happen in the bathroom, your diet could be to blame.   

Sign #2: You’re Always Hungry 

Not only does fiber promote regularity, but it also keeps you feeling full and satisfied. This is because fiber isn’t broken down and absorbed by the body — so it takes longer to go through the digestive system, which contributes to that feeling of fullness and therefore combats excessive snacking or cravings between meals. 

Sign #3: You Feel Like You’re Running On Fumes 

Are you finding it difficult to get up for your daily workout in the morning? Do you feel especially sluggish during the day? Constantly find yourself dreaming of cat-naps while at the office? If you’ve been feeling as though you’re running on fumes, it could be a sign of a fiber deficiency.

Fiber helps to balance blood sugar levels due to its snail-like pace in moving through the digestive system. When you eat fiber, it causes sugar (glucose) to take much longer to reach the bloodstream. The result? Sustainable energy all day long without the icky mid-afternoon crash.

So — You’re Fiber Deficient. Now What? 

From cramping and bloating to non-stop hunger pangs and excessive sleepiness, the symptoms of a fiber deficiency are not pleasant. With that in mind, here are a few tips to up the ante on fiber in your diet:

Tip #1: Load Up on Veggies 

Vegetables should be consumed for a number of reasons — one of them being that they are an extremely fiber-rich food. Be sure to include plenty of veggies with meals, either as a side dish or added to stews, curries, soups, or sauces. This will help your gut microbiome health, too, which can promote regular bowel movements, among other benefits.

Tip #2: Start at Breakfast 

Many high-fiber cereals can be pretty tasteless and a chore to eat. A good way to remedy this is by adding luscious fruits like berries, pears, and bananas into the mix to jazz up your meal. 

You can start your day with a bowl of fibrous cereal to keep you full and energized, but this is a bit bland. 

The best breakfast to up your fiber intake is to make use of Uprising Bread—that’s right, you can get your fiber by eating the best toast of your life. Whether you choose to smother it with yogurt and fresh berries, add an avocado on top, or include a fried egg for protein, you’ll be getting all the fiber you need to get started on the right side of the bed. 

Tip #3: Snack on Popcorn 

Popcorn really doesn’t get enough love — but we’re here to change that. You see, popcorn is a whole grain, delivering four or more grams of fiber per ounce. That means just one measly serving of the stuff meets 10 to 15 percent of your daily dietary fiber intake needs. 

When shopping for popcorn, be sure to keep it healthy by choosing air-popped. Avoid artificial flavors, colors, or sweeteners and of course, don’t cover and smother it with margarine or butter. If you’d like to make your snack a little more interesting, sprinkle it with cayenne pepper, cinnamon, or even parmesan cheese. When it comes to seasoning your popcorn, the world is your oyster!

Tip #4: Consider a Fiber Supplement 

Here’s the deal: it’s best to get your nutrition — including fiber — from healthy whole foods like fruits and veggies. However, if you’re really struggling to get enough of this important nutrient through your diet, you might want to consider taking a supplement. 

There are a ton of fiber supplements on the market, so it’s wise to do a bit of research to find what’s best for you. And, of course, if you’re feeling a little stuck, your doctor can always lead you in the right direction.  

Tip #5: Stock Up on Uprising Bread 

Traditional white bread is typically full of refined carbs, which can lead to sugar spikes, zapping you of energy while putting a major damper on your good mood. Thankfully, there’s the Uprising Cube — masterfully crafted bread baked to perfection with clean ingredients and absolutely nothing artificial. 

Our bread works like the ultimate sandwich loaf. And with nine grams of fiber, six grams of protein, and only two net carbs per serving, what’s not to love? 

A Final Word

Seeing as only five percent of Americans are consuming enough dietary fiber, there’s a pretty good chance you need to consider eating more. Whether you're trying to support healthy gut bacteria or keep your blood glucose levels in check, the best way to get fiber is through natural sources, such as veggies, fruits, nuts, starches, and of course, our fiber-packed Uprising Bread!

Here at Uprising, we believe our bread is the healthiest food in the game, but it tastes like heaven! Artisan-baked with nine grams of fiber, six grams of protein, and only two net carbs, Uprising Bread is perfect for anyone who’s on a mission to improve their gut health and overall quality of life. 

Modern science + master baking = the new gold standard in healthy food. Check us out today and see just how good bread can be tomorrow. Trust us — you’ll be glad you did!


Constipation Signs and Symptoms | UCSF Health

NFL DRVs Food Components | FDA

Closing America's Fiber Intake Gap | NCBI

Those bothersome blood sugar spikes after meals… | Know Diabetes

Simple Kneads Bread Vs. Uprising Foods

Person cutting bread

In a world full of salad, there’s the humble loaf of bread. Versatile and delicious, this staple in the American diet can be used in a number of ways. 

From sandwiches stacked sky-high with meats and cheeses to crunchy homemade croutons and, of course, french toast — it’s easy to see why bread has such a cult following

That said, over the last few years, this beloved food has taken a back seat due to increasingly popular eating plans that nix carbs and gluten from the diet. And while there has been quite a bit of research supporting the benefits of going keto and living a gluten-free lifestyle, we can’t help but crave bread. After all, what other relatively inexpensive food can be used practically at every meal?

Not sure what to make for breakfast? Toast bread and spread creamy avocado on top. Want something delicious for lunch? Whip up an ooey-gooey grilled cheese sandwich.

Need a soul-warming dinner that the whole family will love? Serve French onion soup topped with crunchy bread. 

No matter the time of day, there’s no denying that bread can be used to make something delicious. However, despite its status as an all-around food in the kitchen, there’s no denying that bread isn’t exactly the most nutritious thing on the planet. 

In the last decade, research has come to light showing that the common ingredients found in bread can be quite damaging to one’s health. For this reason, we’ve begun to see the rise of “healthy bread” with two top brands being Simple Kneads and Uprising Foods — but which is best? 

If you’re on a mission to improve your overall health and wellness by swapping your traditional white bread for a healthier alternative — then keep reading. In this post, we’re comparing Simple Knead’s bread to Uprising Food’s bread to uncover which one reigns supreme. 

Simple Kneads Bread vs. Uprising Foods: A Tale of Two Loaves 

Stroll down the bread aisle at your local grocery store, and you’ll quickly find yourself drowning in a sea of options. From white bread and whole-grain bread to specialty loaves in different shapes and sizes, there’s an infinite number of bread choices on shelves today. 

However, despite being extremely convenient to just toss in your shopping cart and take home, these packaged breads are often highly processed and loaded with a laundry list of icky ingredients that provide no nutritional value. What’s a bread lover to do?

Hop online to purchase your favorite food from a reputable company like Uprising Foods that bakes delicious bread without questionable ingredients and delivers directly to your door. 

What Is Simple Kneads? 

Founded on a father’s pursuit of tasty gluten-free bread for his little one, Simple Kneads is a company based out of North Carolina where each loaf is baked to perfection and packaged in dedicated gluten-free baking facilities. 

The mastermind behind the bread is Tristaun LeClaire, whose story began when his son developed an allergic reaction to gluten. Frustrated by the lack of satisfying gluten-free breads on the market, LeClaire started to experiment with wholesome ingredients to create his own recipe. The result? Gluten-free bread made with love that was simply irresistible, and the rest is history. 

While Simple Knead’s bread is well-known as a gluten-free alternative to traditional bread, it has so much more to offer than just that. It’s all-natural, vegan friendly, and full of body-nourishing nutrients. In addition, you’ll never find any of the following in a loaf of Simple Kneads:

  • Wheat
  • Eggs
  • Dairy
  • Tree nuts
  • Soy
  • Peanuts
  • Sesame
  • Starches or gums
  • Baker’s yeast
  • Rice

Baked with gluten-free ancient grains rather than white-refined starch, it’s easy to see why Simple Kneads is so popular in the health community!

What Is Uprising Foods? 

Waging war on poor gut health, Uprising Foods is truly something special. 

In addition to creating bread that can be enjoyed by just about everyone — including gluten-free dieters, low-carb warriors, and some vegetarians — Uprising Food’s bread helps support appetite control, optimized digestion, healthy blood sugar levels, healthy cholesterol levels, and improved gut health. 

We know what you’re thinking, “how in the world can bread do all THAT?!”. Well, to put it simply, it all boils down to the ingredients. 

Unlike Simple Knead’s bread that is made with grains and more than ten ingredients, Uprising Foods likes to keep it simple, using only a handful of clean superfoods to perfectly bake each loaf of their unbelievably delicious bread. 

The ingredients are as follows:

  • Almonds
  • Psyllium husk
  • Flax seeds
  • Egg whites
  • Apple cider vinegar
  • Baking powder 

In each serving of Uprising Food’s bread, you’ll find nine grams of fiber, six grams of protein, and only two net carbs (keto-dieters, rejoice!). And the best part? It tastes amazing, working like the ultimate sandwich loaf that makes all the classics. 

Whether you want to whip up a low-carb PB&J, gluten-free avocado toast, or a healthy B.L.T, you can rest easy knowing that this heavenly bread won’t sabotage your health and wellness goals. A fiber powerhouse made with zero grams of added sugar or anything artificial, Uprising Food’s bread is a serious game-changer for bread lovers everywhere.   

So, Which Bread Is Best — Simple Kneads Bread or Uprising Foods? 

Here’s the deal — when it comes to bread, both Simple Kneads and Uprising Foods provide much better options than the traditional packaged bread found at the grocery store. These two bread-lovin’ companies prove that bread can be just as tasty as it is nutritious.

That said, if we had to pick a champion between the two, there’s no denying that Uprising Foods takes the cake. Why? 

To start, Simple Knead’s bread got its rise to fame due to being free of any gluten and eight other allergens. However, after that incredible benefit, there’s really nothing too special about it. 

Uprising Food’s bread, on the other hand, is (also) gluten-free, keto-friendly, and artisan-baked without anything artificial or any questionable ingredients. One serving provides a whopping nine grams of fiber, six grams of protein, and only two net carbs, whereas a serving of Simple Knead’s bread offers three grams of fiber, three grams of protein, and 13 net carbs. 

In other words, if you’re living a low-carb lifestyle, Simple Kneads is not the way to go!

What we do like about Simple Kneads, though, is that the company offers three different flavors, including sourdough, pumpernickel, and quinoa. As far as the taste and texture, however, it could be a bit better as many folks say it's not ideal unless toasted.  

On the flip side, Uprising Food’s bread has been reviewed by the people and the press — from Buzzfeed to Hawaii, the fiber-packed supplement disguised as a savory staple has been taste-tested and reviewed by tastebuds everywhere. As for the verdict? It’s indisputably divine (both toasted and not toasted)

A Final Word 

Okay, so we might be a little biased, but we believe our bread is the best thing since, well… sliced bread! Don’t just take our word for it, though — a quick search on the all-knowing Google will quickly bring you to thousands of glowing five-star reviews in favor of our gluten-free, keto-friendly superfood bread. 

You’re just going to have to try us out for yourself to see what all the buzz is about — trust us, you won’t be disappointed.

Masterfully baked to perfection with no preservative, gluten, sugar, or dairy, our freshly baked bread is perfect for keto and paleo dieters as well as those looking to boost their fiber intake. 

When it comes to bread, don’t settle for anything less than amazing. Check us out today and see why everyone is talking about Uprising Food tomorrow! 


Mechanisms of Sugar Addiction: Or, Why You're Addicted To Bread| Gnolls

5 Nasty Additives That Are Hiding in Packaged Bread | One Green Planet

Eggs & Vegetarians: Should Vegetarians Eat Eggs? | Australian Eggs

Simple Kneads Gluten-Free Bread Review | Gluten Free Dairy Reviews

What is the Ketogenic Diet | Eat Right

How To Manage Gestational Diabetes With Diet

Pregnant woman holding a blood sugar tester

So, you’re expecting — congratulations! 

Whether this is your first rodeo or you’re a seasoned mama, there’s no denying that pregnancy can be a wild ride. 

From the morning sickness and mood swings to those precious little baby kicks that bring nothing but sweet joy, bringing new life into the world is a rollercoaster full of ups and downs and twists and turns. 

Some days are great while others are, well… not so great. And if you didn’t have enough on your plate, toss glucose issues into the mix, and the ride can get a whole lot bumpier.  

Gestational diabetes is diabetes that only occurs in those who are pregnant. In other words, you can’t get it unless you’ve got a bun in the oven. It affects about 10 percent of pregnancies in the United States, and if left untreated, it can cause some scary problems for your small bundle of joy. But don’t worry — we’re here to help. 

In this post, we’re exploring gestational diabetes to teach you everything you need to know to manage the condition with a healthy diet. Yep, you read that right — with the right food, you can help keep your blood sugar in check to reduce the risk of potential pregnancy complications.   

There’s quite a bit to unpack, so let’s get started!

What Exactly Is Gestational Diabetes, Anyway? 

Diabetes is one of the most common diseases in the U.S, affecting more than 30 million Americans. It’s a condition where the body has too much sugar — aka, glucose — in the blood.

While diabetes is often viewed as a chronic (long-lasting) disease, gestational diabetes is not. 

Medically referred to as gestational diabetes mellitus (GDM), gestational diabetes is a type of diabetes that some ladies get during pregnancy. It usually develops when a mom-to-be is around 24 to 32 weeks pregnant and disappears after delivery. However, everyone is different, and some may experience gestational diabetes before or after this time frame. 

What Causes Gestational Diabetes? 

Simply put, the hormones used to help develop the placenta can also produce insulin resistance. This makes it very difficult for the body to regulate blood sugar levels.

You see, when you eat carbohydrates, your body breaks down the sugar and starches into glucose to use for energy. It’s this glucose that nourishes your brain, heart, tissues, as well as muscles and is also an important fuel for your developing baby. 

To ensure the right amount of glucose is in the blood at all times for healthy functioning, your pancreas creates an essential hormone called insulin. When you have diabetes, however, your body doesn’t make sufficient insulin or can’t use it well — so as a result, you end up with way too much sugar in your blood. 

Dubbed the silent killer, those with diabetes may not notice any symptoms at first. However, over time, high blood sugar (hyperglycemia) can negatively affect the entire body, including the cardiovascular system, circulation, and kidney function. 

Unlike diabetes (specifically, type 1), gestational diabetes isn’t caused by a lack of insulin but by other hormones produced during pregnancy to develop the placenta that can make insulin less effective. This is why the condition tends to vanish the moment after the baby is born.  

That said, whether you have diabetes prior to getting pregnant or have gestational diabetes diagnosed during pregnancy, the key to managing the health condition remains the same: keeping your blood sugar under control. And what’s the best way to do that, you ask? 

Through diet. 

So, What’s on the Menu? 

Unfortunately, there’s no magic gestational diabetes menu that works for every mom-to-be. Everyone is different. Like any healthy diet, you'll want to ensure you're eating enough vitamins and minerals to fuel your body—and your baby's! 

However, carbs like white rice and potatoes are notorious for causing blood sugar spikes — so they should definitely be limited (Sorry, pasta lovers and pizza aficionados!). 

In general, your diet should include protein, healthy fats, and lots of fiber. Poultry like chicken, beans like chickpeas and lentils, and non-starchy vegetables like tomatoes, green beans, and peppers are all part of the balanced and delicious diet you can enjoy while controlling your blood sugar levels. 

Low-fat dairy products like yogurt or cheese should also be enjoyed in moderation—when in doubt, ask a registered dietitian for their advice.

If you do have a hankering for some carby goodness every here and there, just be sure to stick with the good, complex kind, like legumes, brown rice, and quinoa — and keep your servings small.

Hold Up — What About Bread? 

We don’t mean to be the bearer of bad news or anything, but due to its typical high carb count, bread is not on the menu — unless, of course, it’s bread from Uprising Food

Undeniably delicious and surprisingly nutritious, Uprising Food Bread is truly something to get excited about. Masterfully crafted with clean superfood ingredients such as almonds, psyllium husk, and flax seeds, one hearty serving has nine grams of fiber, six grams of protein, and only two net grams of carbohydrates. 

Perfect for supporting healthy metabolic function, we believe our one-of-a-kind Uprising Bread is the healthiest food in the game but tastes like heaven!

Top Tips To Keep Sugar Spikes at Bay 

In addition to swapping your high-carb bread for our tasty low-carb Uprising Bread, here are a few more tips that may help manage gestational diabetes:

Tip #1: Try The DASH Diet 

Believe it or not, the Dietary Approaches to Stop Hypertension (DASH) diet has been shown to not only support a healthy ticker but healthy blood sugar levels, too. 

The popular diet recommends choosing foods that are relatively low in sodium as well as saturated and trans fats while reaching for foods higher in lean protein and fiber — like our Uprising Superfood Freedom Chips

Fiber-packed supplements disguised as savory staples, our fat-burning friendly chips are made with clean superfood ingredients like egg whites, MCT oil, and apple cider vinegar, with absolutely no fillers. What’s not to love? 

Tip #2: Hydrate, Hydrate, Hydrate 

Did you know that dehydration can cause blood glucose levels to rise? Yep, it’s true — so be sure to drink lots of H20 throughout the day to help keep hyperglycemia at bay!

Tip #3: Don’t Skip Meals

Skipping meals may sound like a great way to prevent your blood sugar from spiking. However, it can actually do more harm than good, resulting in poor nutrition during pregnancy and extreme blood sugar fluctuations — both of which are not good for you or your growing baby. 

Keep in mind that you have increased nutritional needs when pregnant, and your small bundle is counting on you to provide balanced nutrition. Aim to eat three healthy meals and two to three snacks each day. 

Tip #4: Avoid The Sugary Stuff

It’s no fun to avoid some of your favorite foods, but there are lots of awesome alternatives — like our Uprising Superfood Bread. You’ll want to steer clear of highly processed foods like white bread and, of course, sugar. 

When sugary foods are consumed, blood sugar levels naturally increase — which is not good for those with gestational diabetes! Even natural sweeteners like honey can lead to a higher risk of high blood sugar levels. Some of the sweet treats to avoid include:

  • Cakes
  • Cookies
  • Candy
  • Soda
  • Ice cream
  • Fruit juice with artificial sweeteners and syrups
  • Sweetened cereals
  • Pastries

If you’re unsure about certain foods, don’t be afraid to ask your doctor — they are there to help you!

A Final Word 

If you’re diagnosed with gestational diabetes, take a deep breath and remember — with the right diet, you can have a healthy pregnancy.

At Uprising Food, we understand the struggle when it comes to finding food that’s not only healthy but tasty, too. That’s why we created our Uprising Superfood Bread. Artisan crafted with only the best superfood ingredients and absolutely nothing artificially, our bread is perfect for those looking for a delicious low-carb alternative to traditional bread.

Whether you’re diabetic, living the ketogenic lifestyle, or simply on the hunt for healthier options, you can count on us to support you on your journey with great-tasting food. Spread some peanut butter, make avocado toast, or enjoy our bread on its own for a tasty keto treat.

From the best sourdough-esque tasting bread on the planet to the crunchiest superfood chips around, when it comes to good healthy food, Uprising Food is second to none. 


The effect of the DASH diet on pregnancy outcomes in gestational diabetes: a randomized controlled clinical trial | European Journal of Clinical Nutrition

National Diabetes Statistics Report, 2020 | CDC

Gestational Diabetes - Symptoms, Treatments | ADA

Diabetes symptoms: When diabetes symptoms are a concern | Mayo Clinic

Diabetes: The Silent Killer | Trinitas Regional Medical Center