Your Guide to Fiber
Protein has been all the rage these days…but what about fiber?
Here’s the thing: different types of gut bacteria thrive on different fibers and plant compounds. The more diverse your diet, the more resilient and balanced your microbiome becomes. And since your gut impacts digestion, hormones, immunity, and even mood, this is not something to overlook.
Why Gut Diversity Matters
For your gut to function at its best, your microbiome needs diversity - a wide variety of beneficial bacteria, and plenty of them.
These microbes don’t just sit around, they:
Extract nutrients and energy from your diet
Help maintain the gut lining
Produce key vitamins
Protect against harmful pathogens
👉 The problem? Lack of diversity is one of the biggest issues we see in modern, westernized guts. Every single week, when we review Gut Panel stool tests, we see low levels of beneficial species in clients struggling with digestive, immune, or hormone symptoms.
Some of the keystone bacteria we look for on stool testing include:
Bifidobacterium spp.
Lactobacillus spp.
Akkermansia muciniphila
Faecalibacterium prausnitzii
Roseburia spp.
When these are depleted, it opens the door to bloating, constipation, skin issues, hormone imbalances, and inflammation.
Why Dietary Diversity is So Important
Different bacteria eat different fibers. Here are a few examples of functional fibers and the species they support:
Acacia gum → supports Lactobacilli & Bifidobacteria
Fructooligosaccharides (FOS/Inulin) → garlic, onion, leeks, asparagus, legumes; supports Bifidobacteria, Faecalibacterium & Akkermansia
Galactooligosaccharides (GOS) → legumes, broccoli, oats, sunflower seeds; supports Bifidobacteria & Faecalibacterium
Glucomannan (konjac root) → supports Lactobacilli
Lactulose (trace in dairy/supplemental) → supports Lactobacilli, Bifidobacteria, Faecalibacterium, Akkermansia
Partially-hydrolyzed Guar Gum (PHGG/Sunfiber) → supports Bifidobacteria & butyrate-producing species
Xylooligosaccharides (XOS) → oats, corn, rice husks; supports Bifidobacteria
How Do We Feed the Microbiome?
There are two main categories of foods that really move the needle:
1. Fiber
Fiber is made up of indigestible carbohydrates. “Indigestible” because they skip digestion in the stomach and small intestine and head straight to the colon, where your gut bacteria ferment them.
Types of fiber:
Insoluble fiber → acts like a brush, passes mostly intact (can be too harsh if your gut is inflamed).
Soluble fiber → dissolves in water, forms a gel-like substance, gentler for digestion. Sources: psyllium husk, chia seeds, oat bran, flaxseeds, slippery elm, pectin.
Resistant starch → resists digestion, directly feeds beneficial bacteria. Sources: green bananas, cooked + cooled potatoes, rice, legumes.
💡 Many fibers also act as prebiotics aka the food for probiotics (the beneficial bacteria themselves).
2. Polyphenols
Polyphenols are natural plant compounds that give foods their vibrant colors (think blues, purples, reds, greens). They act like boosters for your body’s antioxidant and defense systems. About 90–95% of them reach your colon intact, where they become food for your bacteria.
Examples:
Berries, purple potatoes, purple carrots, purple cabbage
Red onion
Black and green olives
Matcha, green tea, black tea
Cacao, dark chocolate
Flaxseeds, almonds, walnuts
Red rice, black rice, quinoa
How to Add Prebiotic Foods
✅ Start low and go slow - let your gut adjust
✅ Some initial bloating/gas is normal
✅ Rotate your fiber sources instead of eating the same ones daily
✅ Pair prebiotics with probiotic-rich foods (like sauerkraut, kefir, kimchi)
✅ Once your in a good groove, aim for 30+ different plant foods per week (fruits, veggies, grains, legumes, nuts, seeds, herbs, spices)
⚠️ If you can’t tolerate any fiber without symptoms, it’s time for deeper gut testing (like The Gut Panel)
Some of Our Favorite Fiber-Rich Recipes
✨ Looking for guidance on where to start? Eat to Achieve™ is full of fiber rich recipes and helps you reset your food foundation and build a gut-friendly routine that feels doable and nourishing.
