Fiber-Forward January: How One Simple Apple Habit Can Support Better Energy, Digestion, and Blood Sugar All Day Long
If January had a nutrition theme, it would be fiber — hands down. Thankfully others are on board, because January is National Fiber Focus Month. After a holiday season full of celebrations, travel, and plenty of delicious food, fiber becomes the quiet reset button that helps bring our bodies back into balance.
And the good news?
You don’t need a strict cleanse, detox, or complicated meal plan.
You can start with something incredibly simple:
A Michigan Apple. 🍎
Why Fiber Matters So Much
Most adults fall short of the recommended daily fiber intake (aim for at least 25-30 grams each day) — and fiber plays a crucial role in:
- Supporting digestive health
- Smoothing blood sugar spikes and dips
- Supporting heart health
- Keeping cholesterol in check
- Promoting fullness and reducing overeating
- Feeding the beneficial bacteria in your gut
A single Michigan Apple delivers 4–5 grams of fiber, including pectin, a type of soluble fiber known for supporting smoother digestion and steadier energy. I like to think of soluble fiber like a sponge, scrubbing through our arteries as it soaks up sugar and cholesterol, to keep our cardiovascular health stellar and inflammation in check. Fiber does so much more for our body, including serving as the prebiotics for our probiotics in our gut microbiome – curious to learn more, check out the book, Fiber Fueled for the deepest of dives.
Fiber is one of the most overlooked tools for feeling better — and it’s incredibly easy to add when you start with whole fruit.
Try This January Experiment: A Personal Blood Sugar Lab
If you enjoy learning about your body through data, January is a great time to try a glucose biosensor or continuous glucose monitor (CGM).
Not forever — just for 10-14 days of curiosity. I recently tested one out myself, and even as a nutrition expert, I was absolutely fascinated to see how MY body reacts to food, movement and stress.
Here are two simple experiments I recommend:
Test #1: Apple Juice vs. a Whole Apple
- Apple juice = fast rise in blood sugar, fast fall
- Whole apple = slower rise, steady curve, longer-lasting energy
This is fiber doing its job.
Juice is the carbohydrate without the built-in balance of fiber.
Test #2: Apple Alone vs. Apple + Nut Butter
Try this on two separate days:
- Eat an apple by itself.
- Eat an apple with peanut butter, cheese, or a handful of nuts.
Most people will see:
- A milder rise in blood sugar
- No sharp crash
- Better satiety
- Fewer cravings later in the day
I often tell clients:
“Don’t send your carbs out naked — put some clothes on them.”
That means adding protein, fiber, or healthy fats to help your body process them more slowly.
So What Does This Look Like in Real Life? Easy Apple + Protein Pairings
Apple Oatmeal Bowl
Stir diced apples into your warm oats. Add:
- A tablespoon or two of natural peanut butter (the ingredients should only list ‘peanuts’)
- A dollop of Greek yogurt
- A sprinkle of cinnamon
Comforting, filling, and fiber-forward.
Apple & Cheese Snack Plate
A simple pairing that satisfies hunger and stabilizes energy:
- Apple slices
- Sharp cheddar, gouda, feta, or mozzarella
Sweet + savory = perfect balance.
Turkey, Apple & Cheddar Sandwich
Thinly sliced apples add crunch, hydration, fiber, and a refreshing contrast to turkey or chicken.
Apple Cinnamon Protein Smoothie
Blend together:
- 1 Michigan Apple
- Whole milk kefir (or yogurt)
- Cinnamon
- Honey
- Almond butter
- Ice
It tastes like a warm hug — but packed with nutrients.
A Fiber-Forward January Doesn’t Have to Be Complicated
Instead of restriction or dramatic resolutions, try something simple:
Add one apple a day.
Pair it with protein.
Let fiber do its quiet, steady work.
Better digestion, steadier energy, and happier blood sugar often start with the smallest daily habits — and this one also happens to be crisp, sweet, and grown right here in Michigan.
Cheers to a fiber-fueled, feel-good January. 🍎
Jessica Corwin, MPH, RDN, CHWC
