Everyone is different. And that applies to your gut microbiome too. No one in the world has the same composition of gut microorganisms that you have. This is why it can be so difficult to identify one strategy that will improve everyone’s gut health.
However, your gut is so important to your overall health that you need to take action. And if you only have the time to make one change, then here’s the 1 food you should eat to fuel healthy gut bacteria.
Dietary Fibre for Healthy Gut Microbiome
If you can only make one change to improve your gut microbiome, then you should eat more fibre. Fibre is a type of carbohydrate that comes from plants. Actually, it’s unusual in that your body can’t digest it. But it’s this very feature that makes it so important.
Fibre helps with:
- Better digestion
- Making you feel fuller for longer
- Bowel regularity
- Blood sugar levels
- Cholesterol levels
- Prevention of heart disease and bowel cancer
- Feeding the microorganisms in your gut
With all these benefits, you’d think that people would eat plenty of fibre. But the opposite seems to be true. Most Australians only eat around 20–25 g of fibre each day.
Unfortunately, the daily recommendation is at least 25-30g of fibre for adults. And eating more than that amount is even better.
Fibre and the Gut Microbiome
Fibre is the preferred food for certain healthy bacteria in your gut, helping them to flourish. It also helps keep food moving through your digestive system, preventing wastes from building up and making the gut environment unhealthy.
Here’s how the 3 types of fibre can benefit your gut microbiome and your health overall:
Insoluble Fibre
This promotes healthy bowel movements and can be found in:
- Cereals
- Nuts
- Wheat bran
- Seeds
- Whole grain breads
- The skin of vegetables and fruit
Soluble Fibre
Soluble fibre helps control your cholesterol and blood sugar levels and is found in:
- Oats
- Barley
- Legumes
- Fruits
- Vegetables
Resistant Starch for Healthy Gut Microbiome
This is the best type for your gut microbiome as it boosts the production of good bacteria in the large intestine. It’s found in:
- Potatoes and rice that have been cooked and cooled
- Under ripe bananas
- Undercooked pasta
The Takeaway
Your gut microbiome needs all the help it can get to stay in balance and keep you healthy. And the best way to start supporting its efforts is by eating more fibre, of every type.
Read next: Gut Microbiome: Ultimate Guide to How to Improve Your Gut Health
