Fiber: Why Diversity >> Quantity
“Why is my gut health so bad, I eat so much fiber?”
Yep, that’s probably the most common question I get.
Actually, it’s also the most common question I asked back when I was dealing with my own gut bullshit.
And even though there are a lot of factors other than fiber; within fiber, we make a massive mistake of only looking at total amount of fiber rather than the variety of fiber we consume.
if you want to stop bloating, you need a more diverse gut microbiome
if you want to start pooing regularly, you need a more diverse gut microbiome
if you want to stop experiencing digestive issues, you need a more diverse gut microbiome
What is Diversity?
Having a “diverse gut microbiome” means that you have a wide variety of beneficial bacteria living in your digestive tract. different species of bacteria play a different role in maintaining gut health. these bacteria break down food, leading to better digestion and stool formation. they also ferment fibers that you eat to produce short-chain fatty acids (SCFAs) like butyrate, which promote healthy intestinal movements and reduce inflammation.
How do we get Diverse?
ok now that we’ve covered WHY you need a more diverse gut microbiome, let’s cover HOW:
eat more plants
it’s actually kinda that simple
welcome to episode 10 of DeBloat by Halloween, and today we’re covering the microbiome & diversity
the American Gut Project, one of the largest citizen science projects studying the human microbiome, found that people who ate more than 30 different types of plants per week had a more diverse gut microbiome compared to those who ate fewer than 10 different plants per week
again, let me explain why:
each type of plant offers a unique blend of fibers and phytonutrients, which feed various beneficial bacteria in your gut. by feeding various strains, we allow them to thrive, which leads to a more diverse population
in fact, variety is so important that the study found it mattered far more than the total amount of fiber consumed. so if you find yourself thinking “but I eat so much fiber, why am I still bloated/constipated,” it may be that the quantity is enough, but the variety isn’t.
Action Steps
AIM to eat 5+ different colored fruits & vegetables every single day. this is an arbitrary rule of thumb, but helps ensure that you get a good variety daily, which compounds over the week
HAVE jam packed smoothies. it’s such an easy way to incorporate various plants. an easy formula is to choose 3 different types of leafy greens (e.g. spinach, kale, collard leaves), 1 tart fruit (e.g. berries), 1 sweet fruit (e.g. mango, banana), and something super hydrating (e.g. raw coconut water, cucumber, grapefruit). and then switch up the components daily
BUY new fruits & vegetables when you see them. a rule we’ve had in my household my entire life: if we see a piece of produce we’ve never tried, we always buy & try
ROTATE your carbs. instead of always using rice (even if its brown!) for your grain bowls, try rotating red rice, quinoa, buckwheat, and oats. i even use beans as a grain substitute a lot, just to add diversity
ALWAYS add fresh herbs. I always have cilantro, parsley, chives, scallions, dill, and basil in the house; and I will top off meals with them. not only does it add the best flavor, but it makes your meals so pretty!
REFRAME meals and think more tapas style. i love making a bunch of veggies dishes like small plates and having a bit of everything. when i go out to eat, i often will order a bunch of side dishes
BLEND more plants into your condiments. this is truly where I shine, I make dressings, sauces, and dips that are so packed with produce that it catapults you towards that 30 plant per week finish line!
Quick Tip
Peruse through my recipes—they are all optimized to give you lots of different types of fiber, along with other micronutrients to support your gut health!
