Why Fiber Diversity Matters for Your Microbiome

Your gut is home to trillions of microorganisms—and different microbes prefer different types of fiber. That means eating the same vegetable every day is helpful, but including a wide variety of plant foods can nourish a broader community of beneficial bacteria.

When gut microbes ferment certain fibers, they produce compounds called short-chain fatty acids. These compounds help nourish the cells lining the colon and are involved in healthy immune and metabolic function. Research overview from the National Institutes of Health.

A fiber-diverse diet supports:

• Regular, comfortable digestion
• A strong intestinal barrier
• A more diverse and resilient gut microbiome
• Healthy blood-sugar and cholesterol levels
• Fullness and appetite regulation
• Normal immune and metabolic function

Many modern diets lack the amount and variety of fiber our bodies need. During food processing, fiber-rich parts of whole foods are often removed to create a softer texture, sweeter taste, longer shelf life and products that are easier to manufacture on a large scale.

In the pursuit of convenience and taste, many foods have lost some of the fiber and naturally occurring nutrients that once helped nourish both our bodies and our gut microbes. We may be consuming plenty of calories while still missing the diverse plant fibers our microbiome needs.