Interest in gut health has skyrocketed over the past several years. This is largely thanks to the research community (as well as science communicators) who have helped everyday individuals the multitude of ways our gut impacts our daily life.
We know that the health of our gut affects how we digest and absorb the foods and supplements we eat. But, its reach is considerably greater.
In fact, research has found that the gut impacts[1,2,3]:
- Mood
- Athletic performance
- Skin health
- Cognitive function
- Immune function
- Risk for chronic disease (e.g. cardiovascular disease, type 2 diabetes, obesity, etc.)
The next question that’s likely on your mind is, how do I support a healthy gut?
The biggest component of gut health is your diet. What foods you eat (as well as those that you limit/avoid) can have profound effects on gut health. Minimally processed foods, including fruits, veggies, whole grains, lean proteins, nuts, seeds, and healthy fats, support the gut microbiome while ultra-processed foods are associated with poor gut health.[4]
One of the reasons that ultra-processed foods negatively impact gut health is that they starve important gut bacteria (probiotics) of fiber.
Today, we’ll discuss how a high fiber diet can improve gut health and digestions.
Let’s start with the basics.
What is Fiber?
Fiber is a type of carbohydrate that your body cannot digest. At first you might be thinking that fiber can’t be all that beneficial if our bodies can’t digest it, but even though we don’t directly benefit from fiber, our gut bacteria need it.
The bacteria in our gut feed off of fiber and produce important compounds like short-chain fatty acids (SCFAs), including butyrate which offer several important benefits for us. For starters, butyrate is the primary source of energy for the cells in our colon, and it’s involved in the maintenance of colonic mucosal health.[5] Butyrate also possesses anti-inflammatory properties which can offer benefits.
Benefits of Fiber
In addition to supporting the health of your gut, research shows that dietary fiber offers a number of other important benefits, including:
- Improves satiety (which can help limit the chance of overeating)
- Lowering the glycemic index of a meal
- Supporting healthy cholesterol levels
- May reduce risk of certain diseases
What Foods Contain Fiber?
Fiber is the indigestible carbohydrate component of plant foods. So, if you’re looking to increase your daily fiber intake, you’ll want to incorporate more fruits, veggies, whole grains, legumes, nuts, and seeds into your diet.
That being said, there are different types of fiber. The two main types of fiber are soluble fiber and insoluble fiber.
Soluble fiber dissolves into water and forms a thick, viscous gel. This serves to promote digestion, bind up cholesterol (which helps reduce its level in the blood), and reduce blood sugar spices.[6] Foods high in soluble fiber include beans, oats, lentils, and barley as well as certain fruits & vegetables, including apples or carrots.
Insoluble fiber, on the other hand, does not dissolve in water. It remains mostly intact through the digestive tract, serving primarily as a "bulking" agent in stool and may help encourage the passage of food and waste through GI system.[7] Insoluble fiber is mostly found in the outer bran layer of grains (for example, wheat bran) as well as vegetables.
There is another type of fiber that has been gaining traction with mainstream consumers, particularly those interested in gut health -- functional fiber.
Functional fiber is defined as isolated, non-digestible carbohydrates that have beneficial physiological effects in humans.[8] They can be found in foods naturally or added to foods/ supplements including greens formulas, protein bars, and fiber supplements.
Examples of functional fibers include:
- Psyllium husk
- beta-glucan soluble fiber
- psyllium husk
- Guar gum
- Pectin
- Cellulose
- locust bean gum
- Hydroxyethylcellulose
How Much Fiber Do I Need?
According to the Academy of Nutrition and Dietetics, the current recommendation for daily fiber intake is 14 grams for every 1,000 calories per day. This averages out to ~25 grams for women and 38 grams for men, per day.
However, most individuals following a typical Western diet (which mostly consists of fiber-poor ultra-processed foods) consume between 10-15 grams of fiber daily.
Suggestions for Upping Your Fiber Intake
If you’re currently not consuming much fiber in your diet, it’s generally not recommended to immediately begin consuming 25-30 grams per day. Doing so would be a considerable shock to the GI system and may lead to discomfort, bloating, gas, and other unwanted GI side effects.
When increasing your fiber intake (either with whole foods or supplements), take it slow and steady -- gradually add 3-4 grams per day the first week. After, you can slowly work your way up to the daily recommended intakes.
Choosing the Best Fiber Supplement
Satisfying your daily fiber goals begins with your diet. As such, make sure to eat your fruits, veggies, nuts, seeds, legumes, and whole grains. Once you have your nutritional foundation, then you can turn to a fiber supplement for additional help and support.
1UP Fiber Plus delivers an impressive 7 grams of fiber per serving, from high-quality sources including golden flax seed, psyllium husk, and inulin. We’ve also included vitamin C as well as heat-stable probiotics (as LactoSpore) to further support gut health and regularity.
References
- Hills RD Jr, Pontefract BA, Mishcon HR, Black CA, Sutton SC, Theberge CR. Gut Microbiome: Profound Implications for Diet and Disease. Nutrients. 2019 Jul 16;11(7):1613. doi: 10.3390/nu11071613. PMID: 31315227; PMCID: PMC6682904.
- Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021 Mar 9;13(3):886. doi: 10.3390/nu13030886. PMID: 33803407; PMCID: PMC8001875.
- Valdes A M, Walter J, Segal E, Spector T D. Role of the gut microbiota in nutrition and health BMJ 2018; 361 :k2179 doi:10.1136/bmj.k2179
- Whelan, K., Bancil, A.S., Lindsay, J.O. et al. Ultra-processed foods and food additives in gut health and disease. Nat Rev Gastroenterol Hepatol 21, 406–427 (2024). https://doi.org/10.1038/s41575-024-00893-5
- Canani RB, Costanzo MD, Leone L, Pedata M, Meli R, Calignano A. Potential beneficial effects of butyrate in intestinal and extraintestinal diseases. World J Gastroenterol. 2011 Mar 28;17(12):1519-28. doi: 10.3748/wjg.v17.i12.1519. PMID: 21472114; PMCID: PMC3070119.
- Weickert, M. O., & Pfeiffer, A. F. H. (2008). Metabolic effects of dietary fiber consumption and prevention of diabetes. The Journal of Nutrition, 138(3), 439–442.
- Anderson, J. W., Baird, P., Davis, R. H. J., Ferreri, S., Knudtson, M., Koraym, A., Williams, C. L. (2009). Health benefits of dietary fiber. Nutrition Reviews, 67(4), 188–205. https://doi.org/10.1111/j.1753-4887.2009.00189.x
- McRorie JW Jr. Evidence-Based Approach to Fiber Supplements and Clinically Meaningful Health Benefits, Part 2: What to Look for and How to Recommend an Effective Fiber Therapy. Nutr Today. 2015 Mar;50(2):90-97. doi: 10.1097/NT.0000000000000089. PMID: 25972619; PMCID: PMC4415970
