Did you know that 95% of the US population is deficient in fiber and you might be one of them? Women should aim for at least 25g fiber per day and men for 38g.
Fiber is the number one food for our microbiome and not feeding your gut a sufficient amount, can lead to a number of issues such as food intolerances and metabolic diseases. In fact, studies have shown that increasing fiber intake to build a healthier microbiome can help decrease symptoms from food intolerances such as non-celiac gluten sensitivity.
One of the largest gut microbiome studies, The American Gut Project, revealed some interesting things. The results showed the more diverse plant-based diet one has, the more diversity in gut bacteria. More specifically, those who consumed 30+ different types of plants (veggies, fruit, herbs, grains) vs those who consumed 10 or fewer, had more diverse gut microbiomes. Consuming one serving of our oats alone, you'll get at least 8 different plants on average (depending on the flavor!). Have you counted how many plants you consume on a weekly basis?
Fiber comes in two forms; insoluble and soluble fiber. You can think about insoluble fiber as your gut's broomstick, diligently sweeping through your digestive tract and ensuring optimal bowel function. Found in whole grains, nuts, and select vegetables and fruit, insoluble fiber adds bulk to your stool, preventing constipation and promoting regularity.
Soluble fiber has a remarkable ability to transform into a gel-like substance in your digestive system. By slowing down digestion, soluble fiber provides a lasting feeling of fullness and helps regulate blood sugar levels. You can find soluble fiber in oats, legumes, fruits, and vegetables, so let these fiber-rich foods become your go-to allies (by, for example, enjoying Puuro Fiber on a daily basis).
The most important stuff happens when fiber reaches your colon. Short-chain fatty acids (SCFAS) are released when our gut microbes process (ferment) dietary fiber in the colon. SCFAs play a critical role in overall gut health and disease prevention by:
- reducing inflammation
- regulating blood pressure lowering cholesterol reducing the risk of heart disease
- controlling blood glucose levels
- regulation of fat metabolism
Disclaimer: This blog post is for informational purposes only and should not be construed as medical advice. Always consult with a qualified healthcare professional before making any changes to your diet or lifestyle.
References:
https://microsetta.ucsd.edu/
https://journals.asm.org/doi/10.1128/msystems.00031-18
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761723/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9268201/