What You’ll Learn in This Post

• How fiber influences fullness hormones to help regulate appetite. 
• Why our blood sugar levels influence snack urges. 
• Practical ways to “fibermaxx” meals and snacks throughout the day.
• How just better.® prebiotic fiber is a helpful tool for reducing cravings. 
  

Fibermaxxing Unlocked: Appetite & Craving Control

Ever find yourself reaching for snacks shortly after a meal? Many of us experience sudden cravings or that “snack attack” urge, even when we thought we had eaten enough. 

The secret to fewer cravings and better appetite control often comes down to one powerful nutrient: FIBER.

When you eat enough fiber, you’re not just filling up your plate—you’re activating important hormones that signal fullness to your brain. At the same time, fiber slows the release of glucose into the bloodstream, helping prevent those energy spikes and crashes that often send us hunting for quick fixes.  

In short, more fiber means steadier energy and fewer random cravings.

The Science Behind Cravings

Cravings are not about willpower. Full stop. They are rooted in biology. 

When blood sugar levels rise quickly after eating refined carbs or sugary snacks, the body releases a surge of insulin. We don’t directly feel those shifts in blood sugar, but the effects often show up as fatigue, irritability, trouble focusing, or an urgent need for something sweet.

At the same time, hunger hormones like ghrelin and leptin influence how satisfied we feel. When these signals are out of balance, the brain can misread them, sending out hunger cues even if we have just eaten. That’s why cravings can feel so strong shortly after an ultra-processed meal or snack.

Prebiotic soluble fiber helps bring these systems back into balance by slowing digestion and supporting the hormones that signal to your brain when you’re full. 

JBB Tip: Using just better.® to help curb cravings? For best results, take two tablespoons of just better.® prebiotic fiber with (or just before) your meal or snack to help regulate appetite signals.

 

Why Fiber Matters for Appetite

Fullness hormones at work: Fiber increases satiety hormones, such as GLP-1, PYY, and CCK. These tell your body it’s satisfied, making it easier to step away from the kitchen.

Balanced blood sugars: By slowing digestion, a high-fiber diet supports your body’s insulin response. Bye-bye rollercoaster dips and intense sugar cravings.

Longer-lasting satisfaction: Meals rich in fiber stay with you longer, so you’re less likely to feel hungry shortly after eating.

Common Fiber Gaps in the Modern Diet

Most adults do NOT get enough fiber—averaging less than 10 grams a day, when the recommendation is 30 grams. Why the gap? Processed and convenience foods often strip away natural fiber, leaving us with refined carbs that spike blood sugar but don’t keep us satisfied.

Closing this gap is essential for better appetite control and overall wellness. Without enough fiber, it’s like trying to drive on an empty tank—your body keeps signaling for more fuel. Fibermaxxing, when done right, helps fill that gap naturally, one meal and snack at a time. 

Practical Fibermaxxing: Add Fiber Throughout Your Day

Fibermaxxing is about making intentional choices to help you reach your daily fiber goals. Small shifts each day build healthy habits. 

Here’s how a fibermaxxed day might look:

Breakfast: A veggie scramble made with spinach, mushrooms, and bell peppers, with two tablespoons of just better.® prebiotic fiber whisked right into the egg batter. (Try our Fiber Up Veggie Scramble recipe!)

Mid-Morning Snack: Pair Greek yogurt with wild blueberries topped with hemp hearts. Check out our blog on smart pairings for your favorite fruits—it’s a must-read for snack ideas!

Lunch: Roasted Veggie Hummus Bowl. If you’re meal prepping, this recipe is for you!

Afternoon Pick-Me-Up: Fiber-Fueled Proffee Cold Brew. Get the just better.® recipe here!

Dinner: Sweet Potato Black Bean Tacos & Spicy Prebiotic Greek Yogurt Sauce (it’s one of our most popular recipes! See the full recipe here.)

Each time you add fiber to meals and snacks, you’re supporting appetite control, healthy weight management, and whole-body wellness.

The Gut Microbiome and Weight Management

Fiber’s impact on weight management goes beyond keeping you full. It also nourishes the gut microbiome—the trillions of bacteria in your digestive system that influence everything from metabolism to appetite regulation.

When your microbiome is thriving, it produces short-chain fatty acids (SCFAs) that help regulate hunger hormones and support how efficiently your body uses energy. This means fiber isn’t just about slowing digestion; it’s also about creating the right internal environment for balanced appetite control.

Meals rich in fiber tend to leave you satisfied longer, which naturally reduces grazing and overeating. Over time, that steady rhythm helps align calorie intake with energy needs—without the stress of restrictive dieting. 

A Simple Tool for Consistency: The Fibermaxxing Starter Pack

Consistency is where the real results show up. That’s why we created the just better.® Fibermaxxing Starter Pack—to make daily fibermaxxing realistic and sustainable.

Each stick pack of just better.® dissolves completely in food or drinks without altering the taste. Two stick packs (or tablespoons) with meals or snacks helps:

• Curb cravings

• Balance blood sugars

• Support fullness hormones

• Keep you satisfied longer

It’s a no-stress way to close the fiber gap in every meal, every day.

The Fibermaxxing Advantage

When you commit to a fiber-rich lifestyle, you’re building a rhythm that supports your appetite, energy, and wellness goals. Dietary fiber is the quiet force behind balanced eating—and with the just better.® Fibermaxxing Starter Pack by your side, it’s simple to stay consistent.

Small shifts in fiber intake add up to big changes over time. Fewer snack attacks, steadier energy, and meals that truly satisfy—those are the daily wins that keep you moving toward long-term success. Live… just better.®!