Fiber for the healthy gut!

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Fiber may be the most important macronutrient in the human diet. While the popular media is obsessed with carbohydrates and protein, one of the most important nutrients is largely forgotten. Fiber is far more than just pooping - fiber is the primary nutrient for our healthy microbiota.

Today's lunch was fibrous.

Fiber feeds healthy gut microbes. And since a healthy gut is associated with healthy mind and body, fiber is among the most important of all "health foods." Unfortunately, the nutritional conversations tend to fixate on protein consumption and reducing carbs, and fiber is often relegated to gerontology conversations. The emerging research on the microbiotica underscores the importance of fiber in a healthy diet.

It's estimated that 97% of Americans do not get their Recommended Daily Allowance of fiber. According to the Mayo Clinic, women should try to eat at least 21 - 25 grams of fiber per day, while men should aim to eat 30 - 38 grams of fiber each day. With only 3% of Americans eating this modest amount of fiber, what are the risks?

In a fiber-deficit diet, the gut microbes are starved of nutrients. Malnourished intestinal microbes then damage the colon's mucousal lining, wreaking havoc on the human immune system. Fiber, on the other hand, is more or less undigested by your body by the time it gets to your large intestine, and once the Microbiota Accessible Carbohydrate (MAC) of fiber gets to your large intestine, the variety of beneficial microbes have a feast. Beneficial gut microbes LOVE fiber - it's their favorite food!

But the story doesn't end here. These healthy microbes produce a substance that's absolutely key for human health - Short Chain Fatty Acid (SCFA). These SCFAs make the colon more acidic, which decreases the growth of harmful microbes such as E. coli and Salmonella. In addition, the SCFAs douse the flames of systemic inflammation, and support repairing a leaky gut (my 4/16/22 blog posting contains more about mucous and leaky gut). As if these benefits weren't enough, the SCFAs also help downregulate an overactive immune system, which can reduce or eliminate the symptoms of autoimmune diseases.

Fiber. Fiber is the key nutrient. The consumption of fiber provides the food for the beneficial intestinal microbes. These intestinal microbes then produce the SCFAs that support vibrant well-being. To enjoy greater well-being, consume a wide variety of fibrous foods. (for more on the subject of fiber, I recommend reading Fiber Fueled).






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