One of the fastest growing segments of the microbiome market is the creation of supplemental prebiotics and the enrichment of highly refined food products with added fiber.  We would argue that eating foods that naturally contain fiber - fresh fruits, vegetables, whole grains, nuts, and legumes - should be the first choice.  These carbohydrates are GOOD!  They provide important vitamins, minerals, energy, and the many forms of fiber needed by your body. 

Carbohydrates contain multiple types of fiber. Fiber helps move food through the digestive system, can make you feel full, and control cholesterol and blood glucose levels. The carbohydrates left undigested by the body’s enzymes become important food for the gut microbiome in the colon. When in the colon, fermentable fibers called microbiota accessible carbohydrates (MACs) feed and stimulate bacterial growth. Through fermentation, the bacteria create short-chain fatty acids (SCFAs) such as butyrate, propionate, and acetate. Butyrate is especially important as it helps protect the cells in the colon.

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How can I get fiber in my diet?

Eating a variety of plant-based foods helps support a diverse microbiome.  A diverse microbiome helps prevent dysbiosis and gut permeability as it maintains a healthy balance in the bacteria.  Making sure you eat a variety of fruits, vegetable, whole grains, nuts, and legumes every day is the best way to make sure you get the different fibers you need.  

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Current dietary recommendations suggest that adult women ages 19-50 should aim for about 25 grams of fiber per day and men, 38 grams.  Once over 51 years old, recommended intake for women is 21 grams and for men 31 grams per day.  The average American gets about 18 grams of fiber per day.

Making sure that your plate has colorful fruits and vegetables at each meal and whole grains can help increase your fiber intake.  Eating plant-based proteins like lentils and beans instead of meat can also increase your fiber.  Those foods that have fermentable dietary fibers include

How much fiber is in a serving?

It depends on the item, but some fruits have about 3-4 grams per serving. These include an orange, tangerine, an apple or pear with skin, 1 cup of blueberries, 1 cup of strawberries.  Raspberries have about twice that fiber amount with 8 grams per cup.  For vegetables, 10 spears of asparagus have about 3 grams, ½ cup of lentils have 8 grams, ½ cup of black beans have 14 grams.  For breads and grains, you will need to read the nutrition label to see how much fiber is in each serving. The fiber content can vary widely between brands and products, but ingredients should include whole grains.

Eating a raw piece of fruit like an apple with the peel will have more fiber than eating applesauce.  Although juicing whole fruits can give you great nutrients, juices do not contain the fiber that your gut needs. 

Because different foods provide different types of fiber, focusing on just one form of fiber is not recommended.  It is really important to include as many grains, vegetables, legumes and fruits as possible, even if they aren’t listed above.  Although prebiotic products or fiber-enriched products are on the market, whole foods should be your first choice.

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