The flagship book from Fox Wellness Kitchen
The Fiber Blueprint™
The Complete Science-Backed Guide to Better Gut Health, Balanced Blood Sugar, Hormone Support and Lifelong Wellness
by Yvette Fox
$9.99 · Launch price. One time payment, instant digital delivery, yours to keep and print.
For every woman who was told her symptoms were simply her age. Your gut has been waiting for better instructions.
The promise
By the last page you will know exactly how much fiber you need, where to find it, how to add it without bloating, and how to cook it into food you genuinely want to eat again next week.
This book is for you if
- You want to reduce bloating and feel comfortable after eating again
- You want steadier energy and fewer afternoon crashes
- You are navigating perimenopause, menopause, or the years after
- You want to protect your heart, your brain, and your bones for decades
- You want to cook real food with confidence, not follow another restrictive plan
What is inside
- Eight illustrated chapters, fully designed and print ready
- The Fiber Blueprint Plate, the framework behind every recipe
- The 30-Plant Week challenge and the Daily Fiber Tracker
- A 14-day fiber ramp that adds grams gently, never all at once
- Twelve original recipes with complete nutrition panels
- Smart Shopping lists and the Meal Prep Magic system
- Peer reviewed references at the close of every chapter
- Lifetime access to the file, plus every future revision
90 min read · 140-page book
Contents
Nine chapters, front to back.
- 01The Missing NutrientWhy fiber, not protein, is the nutrient most women are short of
- 02Meet Your MicrobiomeThe 38 trillion residents who turn your dinner into medicine
- 03Not All Fiber Is the SameSoluble, insoluble, resistant starch, and which one solves your problem
- 04Fiber and Blood SugarThe gel that flattens the curve, and why the order you eat matters
- 05Fiber and Your HormonesThe estrobolome, perimenopause, and why your gut is part of the endocrine story
- 06The 30-Plant WeekThe single most useful habit in this book, and it is a game
- 07Smart Shopping and Meal Prep MagicThe kitchen system that makes a high-fiber week actually happen
- 08The 14-Day Fiber BlueprintA gentle, structured ramp from wherever you are to 30 grams a day
- 09The Recipe Collection12 original Mediterranean-inspired recipes with full nutrition panels
Inside the pages
Designed like a book, not a handout.
Full page chapter openers, Science Spotlights, Myth versus Fact features, signature infographics and a plain-language reference list at the close of every chapter.
Chapter 01
The Missing Nutrient
Chapter 02
Meet Your Microbiome
Chapter 03
Not All Fiber Is the Same
Chapter 04
Fiber and Blood Sugar
Chapter 09
Twelve original recipes, fully costed in fiber and protein.
Every recipe is built on the Fiber Blueprint Plate and carries a complete nutrition panel, gut health notes, meal prep guidance, storage and substitutions.
- 01
Blueprint Overnight Oats
Breakfast
14 g fiber · 26 g protein
- 02
Broccoli Sprout Green Smoothie
Breakfast
13 g fiber · 28 g protein
- 03
Savory Chickpea Scramble
Breakfast
11 g fiber · 27 g protein
- 04
Lemon Lentil and Herb Salad
Lunch
15 g fiber · 22 g protein
- 05
Rainbow Quinoa Jar
Lunch
12 g fiber · 24 g protein
- 06
Green Minestrone with Pesto
Lunch
13 g fiber · 19 g protein
- 07
Harissa Salmon with Barley Pilaf
Dinner
11 g fiber · 38 g protein
- 08
Tuscan White Bean and Kale Stew
Dinner
16 g fiber · 20 g protein
- 09
Smoky Black Bean and Sweet Potato Chili
Dinner
17 g fiber · 21 g protein
- 10
Sheet Pan Mediterranean Chicken and Vegetables
Dinner
12 g fiber · 40 g protein
- 11
Farro, Fennel and Orange Salad with Sardines
Dinner
10 g fiber · 26 g protein
- 12
Slow Roasted Tomato and Butter Bean Bake
Dinner
14 g fiber · 18 g protein
The complete edition
Buy The Fiber Blueprint™
The full designed book, delivered the moment your payment clears. Read it on any device or print it and keep it on the counter where you cook.
- Eight illustrated chapters, fully designed and print ready
- The Fiber Blueprint Plate, the framework behind every recipe
- The 30-Plant Week challenge and the Daily Fiber Tracker
- A 14-day fiber ramp that adds grams gently, never all at once
- Twelve original recipes with complete nutrition panels
Digital edition
$9.99$24.99
Launch price. One time payment, instant digital delivery, yours to keep and print.
Secure checkout Preview the bookThe free preview includes the cover, a welcome letter from yvette, the complete table of contents, one full educational spread.
Questions before you buy
- Is this a physical book?
- It is a premium digital edition, designed to be read on any device and printed at home if you prefer paper. You receive the file the moment your payment clears.
- Do I need to be a confident cook?
- No. Every recipe is written for a real kitchen and a real grocery budget, with substitutions listed for anything that may be hard to find.
- Will this work if I have IBS or another gut condition?
- The book is educational, not medical advice. The 14-day ramp is deliberately gentle, but if you live with IBS, IBD, diverticular disease or diabetes, review it with your doctor or dietitian first.
- What if the book is not for me?
- Read the free preview first. It gives you the cover, my welcome letter, the full contents and a complete educational spread so you know exactly what you are buying.
A note on references
References throughout this book are marked as placeholders pending final editorial citation. Each is drawn from systematic reviews, clinical practice guidelines, peer-reviewed journals, or position statements from major nutrition and medical organizations. Nothing in this book should be read as a promise of a specific health outcome.
This book is educational and is not medical advice. It does not diagnose or treat disease. If you live with IBS, IBD, diverticular disease, diabetes, kidney disease, a swallowing disorder, or you are pregnant, speak with your doctor or a registered dietitian before making significant changes to your fiber intake.