Eating fruits and vegetables is recommended for overall wellbeing, but did you know that it’s the natural fiber found in these foods that plays a crucial role in maintaining a healthy gut?
Forget what you think you know about fiber, because it isn't just about bowel regularity and orange-flavored drinks from the drugstore. It's the key to a thriving gut microbiome, which affects everything from digestion to your immune system and even your mental health. Natural fiber is your friend, but not all sources are created equal, so let’s find out which to look out for and what benefits they offer.
What is the Gut Microbiome?
Imagine your gut as a hive of activity, like a city with millions (or in this case, trillions!) of residents. This microscopic community, known as the gut microbiome, includes bacteria, fungi, viruses and other microorganisms, but don’t panic! It might sound a little odd to have all these living inside you, but these little guys are meant to be there and are vital for your health. Every day they help digest the food you eat, produce essential vitamins, regulate your immune system for optimum health, and protect against harmful pathogens. They work hard for you, but without a balanced diet, rich in natural fiber and nutrients, you’re short-changing them and ultimately, yourself!
A nourished and diverse gut microbiome is like a perfectly-functioning machine. Dropping the ball and not feeding your inner health guardians can lead to a host of problems including GI issues (including IBS and Crohn’s flare-ups), bodily inflammation and weakened immunity. Plus, medical professionals are keen to impress on us that a healthy body helps maintain a healthy mind, so your mental health is all but guaranteed to be impacted negatively as well;
“Natural fiber is the cornerstone of a healthy gut helping to feed the beneficial bacteria that reside within us,” Dr Shireen Kassam, Founder and Director of Plant-Based Health Professionals UK , told Amrita Health Foods. “High fiber intake and a healthy gut microbiome supports the immune system, and also helps reduce the risk of a number of our common chronic conditions, such as cardiovascular diseases, type 2 diabetes, certain cancers, whilst also helping to maintain a healthy weight. By incorporating a diverse range of fiber-rich foods into your diet, you can support both your physical and mental wellbeing.”
Natural Fiber as Fuel: How it Benefits Your Gut
Enter the dietary hero that is natural fiber. Think of it as the fuel that keeps your gut city running smoothly and home to very happy residents. Natural fiber, found in plant-based foods like fruits, vegetables, whole grains and legumes, acts as a prebiotic. Not just a fancy buzzword, prebiotics are food for your beneficial gut bacteria which help them to thrive and multiply, creating a more diverse and resilient microbiome. In turn, this will look after your whole body.
Fiber benefits your gut in a number of ways, starting with promoting regularity. Fiber adds bulk to your stool, preventing constipation and keeping things moving along smoothly. The longer waste material stays inside you, the higher the risk of complications, such as stomach pain, hard stools that are difficult to pass, and long-term issues such as hemorrhoids. Natural fiber also feeds beneficial bacteria, due to its prebiotic nature as it nourishes the good bacteria in your gut, helping them flourish and process the food you are eating efficiently.
A varied diet, rich in different types of natural fiber, promotes a more diverse microbiome, which is associated with better overall health. Variety is the spice of life and in your gut, it means better protection against pathogens and, inflammation. Some types of natural fiber can help reduce inflammation in the gut, which is linked to numerous life-affecting health problems. However, people with known GI issues should be careful when introducing new types of fiber into their diet. IBS sufferers, in particular, should be mindful when experimenting with insoluble fiber sources, if they are not used to them.
Finally, natural fiber can help support healthy weight loss initiatives. Helping you feel fuller for longer, it can can aid in weight management and help you combat sugar crashes and ultra-processed food (UPF) cravings.
What a dietary powerhouse!
Beyond the Gut: The Wider Impact of Fiber
The benefits of fiber also extend far beyond your gut. Just as Dr Kassam stated, a high-fiber diet can reduce the risk of many serious conditions. Multiple studies support this and demonstrate how fiber helps in the fight against potentially life-threatening conditions.
The risk of heart disease has been shown to lower when a diet rich in fiber is in place. It reduces both cholesterol levels and blood pressure and has been shown to significantly lessen cardiovascular event likelihood . This has been publicised for many years but a study in 2017 sought to reevaluate previous findings and, once again, confirmed them to be true. Fiber can also help regulate blood sugar levels, reducing the risk of type 2 diabetes, as confirmed just last year by the Centers for Disease Control and Prevention.
Cancer affects around one in five of us at some point in our lives, making preventative action a must. Fiber has been shown to play a protective role against colon cancer, breast cancer , and other forms of the disease. Though there is no guarantee or never developing cancer, as an easy and non-invasive way to safeguard, adding natural fiber to each meal feels like common sense. For mental health benefits too! A healthy gut is linked to better psychological wellbeing. A 2021 investigation revealed that of those eating the most dietary fiber, almost one-third of participants were less likely to suffer from anxiety or high psychological distress.
Food for thought.
Unlocking Gut Happiness with Allergen-Free Fiber
For those with food sensitivities or allergies, finding the right fiber sources can feel like an uphill battle, but nature provides a variety of allergen-free plant-based options that are gentle on the gut and packed with nutritious benefits. These often come in the form of resistant starch, a special type of fiber that isn’t digested in the small intestine and instead, reaches the colon intact, where it acts as a prebiotic, fueling all those beneficial gut bacteria. Excellent examples include:
Cassava Flour: Derived from the cassava root, this grain-free flour is a versatile and naturally gluten-free option. It is a great source of carbohydrates as well, leading to a nice boost in energy levels.
Green Banana Powder: Made from unripe bananas, this powder is rich in resistant starch and offers a subtle sweetness, while being a fantastic alternative to regular flour varieties that many people are intolerant to.
Jerusalem Artichoke Powder: This prebiotic powerhouse is derived from the root vegetable and is packed with inulin, a type of soluble fiber that promotes gut health and supports improved immunity. You’d never know it to look at the gnarly little root (which resembles ginger) but it’s a nutritional superhero.
Chicory Root: Another fantastic source of inulin, chicory root can be found in powder form or as a coffee substitute. It also supports beneficial gut bacteria growth.
Upcycled Dried Apple Flour: This sustainable option utilizes apples that might otherwise be wasted, providing a good source of fiber, a subtle sweetness, and putting less food discard out into landfill.
By incorporating these allergen-free fiber sources into your diet, you can nourish your gut microbiome, support healthy digestion, and enjoy the numerous benefits of a fiber-rich lifestyle, all while avoiding common allergens. Plus, you won’t have to resort to bad-tasting pharmaceutical drinks that give you the heebie-jeebies with every sip!
How to Boost Your Fiber Intake
Having read all about the phenomenal benefits of fiber in your diet, are you ready to give your gut some love? We thought you might be! Here are some easy ways to increase your natural fiber intake:
Load up on Fruits and Veggies: Aim for at least five servings of fruits and vegetables per day, but don’t get hung up on the numbers. By choosing a variety of colors and types to snack on and add to your main meals, you will maximize your fiber and nutrient intake in no time.
Choose Whole Grains: Swap white bread, rice, and pasta for whole grain versions, if you are not intolerant.
Snack Smart: Reach for ready-made fiber-rich snacks plus things like fruits, vegetables with hummus, and seeds.
Make Gradual Changes: Increase your fiber intake gradually to avoid digestive discomfort and drink plenty of water to help fiber move through your system effectively.
By prioritizing natural fiber in your diet, you're not just supporting a happy gut; you're investing in your overall health and wellbeing. So, ditch the UPFs and embrace a balanced diet rich in beneficial fiber sources and your gut (and the rest of your body) will thank you!