Penny Peavler

2026 marks the 20th season of the St. Matthews Farmers Market. Opening day is Saturday, May 9. Returning members are asked to apply by January 15, 2026. The Market Committee will meet in February to assign booth spaces for 2026. Returning members who are accepted for 2026 will be contacted by February 28, 2026.

A limited number of new farms and vendors may be accepted for 2026. Please note the 5 categories for acceptance. We only accept members in these categories.

i. Fruits/Vegetables
ii. Eggs/Meats/Cheeses/Mushrooms

iii. Plants/Cut Flowers
iv. Baked goods, jams, jellies
v. Honey, herbs, sorghum, soaps, candles, other

Know that in many categories, the Market only includes 1 member in order to make a successful Market for all. We thank you for your interest!

Please indicate whether you are interested in being a permanent, alternate, or guest member. Our members are the lifeblood of the St. Matthews Farmers Market and we treasure you! Please read the rules and regulations before applying.

Fiber 101
By Sarah Laswell

What is fiber?
Fiber is a form of a carbohydrate that can’t be digested that usually stem from
plant-based foods. 1,2 There are two types of fiber. Soluble fiber comes from fruits and
vegetables and helps keep you full as well as maintain cholesterol and blood sugar
levels. 1 Whole grain products are high in insoluble fiber, which helps prevent
constipation. 1 Although most fiber-containing sources have a combination of soluble and
insoluble fiber. 1,2
You might wonder, “Well if I can’t digest it, then why do I need it?” Well fiber has
numerous benefits; I list some of these benefits out below.

Benefits of fiber:

1. It regulates appetite and helps keep you full longer. 1
2. It may reduce the risk of cardiovascular disease. There is an associated lower
   mortality risk from cardiovascular disease with a higher fiber intake. 1,2
3. It reduces the risk of colorectal cancer, which is third leading cause of cancer.
   Therefore, eating enough fiber may help protect you against it. 1
4. It improves gut motility, which is just a fancy term for saying it helps you go to the
   bathroom and prevents constipation. 1
5. It may help improve insulin resistance, improve insulin sensitivity, and lower
   hemoglobin A1C. 1
6. It improves your gut-microflora, likely by protecting your intestinal barrier and
   improving the overall health of your colon. 1 Along with that, prebiotic fiber is a
   certain type of fiber that feeds the “good bacteria” in your gut. 2
7. It may help lower inflammation in the colon and throughout your entire body.
   Reducing overall inflammation may reduce the risk of or improve depressive
   symptoms. 1
8. Soluble fiber can reduce lipoprotein and total cholesterol levels by increasing the
   rate that bile acid is excreted. 2

How much do you need:
The Dietary Guidelines for Americans recommends receiving 14 g of fiber for
every 1,000 calories you eat. 3 Based on their age and sex estimated needs, this comes
out to be:

Males

Age (years) Recommended Fiber Intake (grams) 3
2-3 14
4-8 20
9-13 25
14-18 31
19-30 34
31-50 31
51+ 28

Females

Age (years) Recommended Fiber Intake (grams) 3
2-3 14
4-8 17
9-13 22
14-18 25
19-30 28
31-50 25
51+ 22

High fiber sources: 4
 Grains

1. Ready-to-eat, high fiber cereals
2. Popcorn
3. Bulgar
4. Spelt
5. Teff

 Fruit:

1. Raspberries
2. Loganberries
3. Blackberries
4. Asian pears
5. Blueberries

 Nuts/Seeds:

1. Pumpkin seeds
2. Chia seeds
3. Almonds
4. Chestnuts
5. Sunflower seeds

1.  Vegetables:
2. White lima beans
3. Artichoke
4. Navy beans
5. Small white beans
6. Yellow beans

Tips while increasing your fiber:

1. Increase fiber slowly. If you increase fiber too fast, it may cause bloating,
   constipation, or other gastrointestinal issues.
2. Drink more water. Drinking more water as you increase your fiber helps make
   sure that your stool stays soft and prevents you from becoming constipated.
3. Monitor digestion and bloating. If you feel bloating or abdominal discomfort, try
   decreasing fiber temporarily and then slowly increasing fiber again after a week
   or two has passed.
4. Monitor blood glucose levels if you have diabetes or insulin resistance to make
   sure that you know how your body is responding to the additional fiber.

References

1. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary
   Fibre. Nutrients. 2020;12(10):3209. Published 2020 Oct 21.
   doi:10.3390/nu12103209
2. Surampudi P, Enkhmaa B, Anuurad E, Berglund L. Lipid Lowering with Soluble
   Dietary Fiber. Curr Atheroscler Rep. 2016;18(12):75. doi:10.1007/s11883-016-
   0624-z
3. US Department of Agriculture and US Department of Health and Human
   Services. Dietary Guidelines for Americans, 2020-2025. 9th ed. 2020.
   https://www.dietaryguidelines.gov/sites/default/files/2021-
   03/Dietary_Guidelines_for_Americans-2020-2025.pdf
4. US Department of Agriculture and US Department of Health and Human
   Services. Food Sources of Dietary Fiber. In: Dietary Guidelines for Americans,
   2020-2025. https://www.dietaryguidelines.gov/resources/2020-2025-dietary-
   guidelines-online-materials/food-sources-select-nutrients/food-sources-fiber

We look forward to welcoming all alternates and permanent farms and vendors for the 2025 St. Matthews Farmers Market Season. Our 2025 Farm and Vendor Member Meeting is Thursday March 13 at 6:30 p.m. at Beargrass Christian Church, 4100 Shelbyville Road, 40207. Please bring the following:

1.Check made payable to the St. Matthews Farmers Market for your membership and your booth fee.

Membership $100

Permanent $225

Permanent Member Total $325

Membership $100

Alternate $60

Alternate Member Total $160

Guest Vendors $25 per occurrence.

2. Commercial liability insurance naming St. Matthews Farmers Market and Beargrass Christian Church an additional insured. Address: 4100 Shelbyville Road, Louisville, KY 40207.

3.Signed rules and regulations sheet found here https://smfarmersmarket.com/about-smfm/rules-regulations/

We are happy to welcome back Market Manager Harmonie Francesconi. She will be creating a schedule for alternates in the coming weeks. Please write her directly if you wish to request specific dates or specific dates off. Her email is harmonierae17@icloud.com. Our Market Season runs every Saturday May 10 o September 27, 2025.

We welcome the following new permanent farms and vendors:

Burnt Barn Farm

Lost Valley Ranch Farm

Kayat Oil

Harmony Honey

Jacu Cascara

Bourbon Joys

We welcome the following new alternates

Kentucky River Woodcraft

Kentucky Elixir

Peach Blossom Farm

Birch and Oak

Primo Oils

Glass Talisman

Her Best Foot Forward

L&L Fine Condiments

Levin Farm

Mom & Me Treats

Green Compass Hemp

Stone Burr Lamb

Water Kefir

To see a list of all farms & vendors visit https://smfarmersmarket.com/on-site-vendors/

To see a list of alternate vendors visit https://smfarmersmarket.com/alternate-vendors/

A 2025 map will be released soon!

Please join us in welcoming our new market manager, Harmonie Francesconi.

Harmonie Rae Francesconi is an early entry graduate student at Bellarmine University studying Digital Media. She’s passionate about local food and is excited to work with the St Matthews Farmers Market. A native of Louisville, Harmonie looks forward to working with our farm members and vendors to create a real sense of community each Saturday morning.