How – and why – you can incorporate more fiber and fermented foods into your meals

An F may mean you failed in school, but the letter gets you high marks for your diet. The two most important nutritional factors - fiber and fermented foods - are top priorities for maintaining healthy digestion, and they may offer much more. How can you incorporate these nutrients into your meals? Can this benefit both your overall health and your gut health?

Fiber, fermented foods and the gut microbiome

The gut microbiome consists of bacteria, viruses, fungi, and other microorganisms that live in the large intestine (large intestine). What you eat, the air you breathe, where you live and many other factors influence the composition of the gut microbiome. Some experts consider it as hidden organ because it plays a role in many important functions of the body - for example, in ensuring that the immune system functions optimally and chronic diseases are reduced inflammation keeps intestinal cells healthy and provides some essential micronutrients that may not be found in a normal diet.
Your gut communicates with your brain through pathways in the gut-brain axis. Changes in the gut microbiome have been linked to mood and psychological disorders such as depression and anxiety. However, it is not yet clear whether these changes directly cause these types of problems.
We know that a healthy diet low in processed foods is the key to a healthy gut microbiome. And there is increasing evidence that fiber and fermented foods can play an important role here.

Fiber 101

The main role of fiber is to facilitate digestion by softening and adding volume to the stool so that it passes quickly through the intestines.
But fiber has other benefits for your microbiome and your overall health. A diet high in fiber helps keep body weight under control and lowers LDL (bad) cholesterol levels. Research has found that eating enough fiber reduces the risk of heart disease, type 2 diabetes and some cancers.

What you should know about fiber

There are two types of fiber: insoluble (which promotes satiety and promotes regular bowel movements) and soluble (which helps lower cholesterol and blood sugar). However, recent research suggests that people should focus on the total amount of fiber in their diet rather than the type of fiber.
If you're trying to add more foods with fiber to your diet, make sure you're adopting new high-fiber habits and drinking plenty of water. Your digestive system must adjust slowly to avoid bloating, bloating, diarrhea, and stomach cramps caused by eating too early. After about a week, your body will gradually get used to the increasing fiber intake.

How much fiber do you need?

The fiber formula is 14 grams per 1,000 calories consumed. Your specific calorie intake may vary depending on your activity level.
“But instead of tracking daily fiber, focus on adding more servings of high-fiber foods to your diet,” says Eric Rimm, a professor of epidemiology and nutrition at Harvard’s T. H. Chan School of Public Health.

Which foods are rich in fiber?

Fruits, vegetables, legumes, nuts, seeds and whole grains are all high in fiber. The Dietary Guidelines for Americans provide comprehensive information List of foods rich in fiber and their calorie count.
What about over-the-counter fiber supplements in the form of capsules, powders that you mix with water, and chewable tablets? “If you have difficulty consuming enough high-fiber foods, these can be used occasionally and there is no evidence that they are harmful,” says Rimm. "But they shouldn't serve as your main source of fiber."

Fermented Foods 101

Fermented foods contain both prebiotics – ingredients that cause healthy changes in the microbiome – and beneficial live bacteria called probiotics. Both Prebiotics and probiotics contribute to maintaining a healthy intestinal microbiome.

What you should know about fermented foods

A healthy gut not only helps with digestion and absorption of vital nutrients from food, but also supports your immune system in fighting infections and protecting against inflammation. Some Research suggests that certain probiotics help relieve symptoms of gut disorders such as inflammatory bowel disease and irritable bowel syndrome, although not all experts agree with this.
Many Foods that are fermented undergo lacto-fermentation, in which natural bacteria feed on the sugar and starch in food and thus produce lactic acid. This process not only removes simple sugars, but also creates different types of good bacteria, such as:LactobacillusorBifidobacterium. (Keep in mind that some foods go through steps that remove probiotics and other healthy microbes, as in beer or wine, or inactivate them, as in baking and canning.)
The exact amounts and specific strains of bacteria in fermented foods vary depending on how they are produced. In addition to probiotics, fermented foods can also contain other valuable nutrients such as enzymes, B vitamins and omega-3 fatty acids.

How often should you eat fermented foods?

There is no recommended daily allowance for prebiotics or probiotics, so it is impossible to know exactly which fermented foods or amounts are best. The general guideline is to add more to your daily diet.

Which fermented foods should you choose?

Fermented foods have different tastes and textures due to the special bacteria they produce during fermentation or that are added to the food. Yogurt is one of the most popular fermented foods (look for the words “live and active cultures” on the label). Despite it, There are many options available if you are not a yogurt fan or want to expand your selection of fermented yogurts. Kimchi, sauerkraut, kombucha and pickles are some examples.
Like fiber, probiotics are also marketed as over-the-counter dietary supplements. However, like all supplements, they do not require FDA approval, so there is no guarantee that the types of bacteria listed on a label can provide the promised benefits - or are even contained in the bottle. “That’s why it’s best to get probiotics from fermented foods,” says Rimm.

To learn more about the value of fiber, fermented foods, and a healthy gut microbiome, listen to this episode Food, we need to talk Understanding the Microbiome Podcast.