Fiber Diet: How It Affects Your Gut and How to Get More

Have you ever thought about what type of nutrients your body needs? Every living thing, whether plants, animals, or humans, need proper nutrients to survive. This article will talk about one of these necessary nutrients and their importance to humans.f

The human body needs protein, carbohydrates, fat, fiber, sugar, many vitamins, amino acids, minerals, and many more essential compounds to grow and survive different calamities. But the fact is that most of the time it doesn’t get everything amply. As a result, the immune system gets debilitated. Studies show that fiber is one such nutrient thrown by people. Lindsey Desoto, RDN, LD, also stated clearly that fiber is too important to be neglected. According to AND the Academy of Nutrition and Dietetics, most American adults only take an average of 15 grams of fiber, whereas the normal intake should be 25 grams for women and 35 to 40 grams for men. A huge gap is seen, and this agitates the doctors.

Also Read: 14 Heart-Healthy Foods for Your Diet

What is Fiber? Why Is It Important?

Fiber is a kind of carbohydrate that the human body cannot imbibe. As a result, it goes into the colon directly. Fiber is essential for the good performance of the body. It helps to balance blood sugar levels. It strengthens the cardiovascular system. People with constipation will get the most benefit as it softens the stool and eases bowel movements. One can get fibers through foods and supplements. One should keep fiber in their diet regularly.

What is Microbiome? How Is It Connected to Fiber and Health?

The microbiome is an unchangeably important compound to health. It is an army of microbes that makes us alive. It consists of bacteria, bacteriophages, fungi, viruses, and protozoa, etc. Our body is too dependent on this microbiome. It breaks foods to make energy, protects the body from infection and germs, and produces a variety of vitamins.

Fibers are connected to these microbes directly. It gives food to these microbes. Microbes stay in the guts, where undigested fiber enters. These microbes eat these undigested fibers. At the same time, their number also increases and improves overall health.

What Does Research Say?

A 2017 study shows a connection between fiber and gut microbes. The fibers are food to these microbes. They eat and populate the body. They create a strong mucus wall for germs protection.

There are several studies made on dietary fiber. In 1960 Dr. Burkitts discovered that the people of Uganda have longer and healthier lives than the Americans. Even some rural Japanese who have a long life take high fiber foods regularly.

Rich Sources of Fiber.

There are two ways by which someone can take fiber. One is through natural foods, and the other is through various supplements. The following natural foods are rich sources of fiber.

  • Fresh fruits and vegetables are rich sources of fiber. Apples, pears, strawberries, guava, cucumber, and banana in fruits and leafy vegetables, spinach, lettuce, cabbage, cauliflower, and other vegetables are adequate for fiber.
  • Eat seasonal fruits and vegetables. They are also cheap to buy. The biomes in the human body change seasonally. Taking seasonal fruits and veggies makes the adoption easy.
  • Brown rice and whole wheat are full of fiber.
  • Among non-vegetarian foods, chicken breast and eggs are good as a high source of fiber.
  • Chickpeas and beans also have rich fiber. 
  •  Dietary fiber supplements can fulfill the demand. But consulting a doctor before taking any supplement is always a wise decision.

Benefits of Fiber

Adequate dietary fiber can provide the following benefits.

  • Taking 30 grams of fiber daily reduces the risk of heart attack and other cardiovascular problems.
  • Fiber reduces fat production and maintains healthy body weight.
  • It lowers the risk of chronic diseases like constipation, blood pressure, and colon cancer.
  • Eating an adequate amount of fiber-based foods provides a lot of energy to the body. Thus did not let one feel tired.
  • Fiber also decreases the risk of type 2 diabetics.

Things to Avoid

There are other things related to fiber that one needs to be concerned about. 

  • The normal amount of fiber intake is 25 to 40 grams. If someone exceeds that level by eating a lot of dietary fiber, one may face problems like gas, nausea, indigestion, loose motion, etc.
  • Try avoiding sugar and starch as much as possible.


Fiber is essential. Less fiber intake can prove to be serious in long. As it not only contributes to health directly but also helps to populate microbes that indirectly improve physical condition. It helps the body to create a protective shield.
As said on, fiber can be taken through foods and supplements. Balance Nature is one such supplement. Although, how much it is beneficial is a matter of concern. But people are showing reliable attitudes.

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