Gut Health Plan Slider: Day 2 Facts

Fiber-rich foods feed the bacteria in your gut.

They’re essential for keeping beneficial bacteria happy and healthy, which—as you learned yesterday—directly impacts how you feel (and the foods you crave!).

Bonus: Fiber-rich foods can also help you feel full longer, reducing cravings and hunger and supporting your weight loss goals.

Let’s track fiber-rich foods from fork to 💩.

When you eat fiber-rich foods like fruits, vegetables, and whole grains, the fiber in these foods survives the digestive process.

Most nutrients are absorbed in the stomach and small intestines, but fiber moves through to the large intestines. This is where many of your microbes are waiting to feast.

That’s when the magic happens.

“In the large intestines, microbes start to break down and ferment the fiber,” explains Dr. Laster.

“This process produces compounds called short-chain fatty acids (SCFAs).”

SCFAs help to:

Reduce inflammation
Help control blood sugar
Keep your colon cells healthy and strong

As the microbes finish breaking down the fiber...

Leftover waste is pushed along and excreted from your body. That’s why you hear fiber is so important for bowel health, too, helping to prevent diarrhea and constipation.

Not only that, but consuming enough fiber has also been shown to help with weight loss.

Fiber keeps you fuller longer, so it supports fat loss by reducing cravings and overall appetite, in addition to boosting gut health.

But most Americans have a fiber problem.

“It’s recommended that women consume 25 grams of fiber daily and men consume 38 grams daily,” says Dr. Laster. “But only about 5% of Americans actually eat enough fiber.”

Think back to your fiber score. Are you eating enough?

If not (or even if you are), click “Done” or the back arrow in the top left corner and move on Dr. Laster’s TIPS for ensuring your daily fiber fix.