🤬 I Love The F-Word

Your insides are like the squelchy, soft, humid environment that microbes love.

As someone who has handled many intestines, take my word for it.

Well, before I provoke any existential crises and to save you any gory googling of your insides at 3am - let me caveat this by saying that your moist innards is a good thing. 

Your body is like soil. The microbes like the plants that grow within…and your aim to make this soil the most fertile soil you can to allow microscopic life to prosper…Loam-like. (get it?)

Your gut as it turns out, and the inhabitants within are picky eaters and whilst they are a fan of fiber.. they aren’t fans of “boring” fiber. Let me explain.

Your gut isn’t a single-plant monocrop; it’s a thriving ecosystem where 40,000+ microbial species jostle for resources. Just as a vibrant garden needs roses, herbs, and weeds (for drama), your microbiome craves diverse fibers to feed its finicky residents. 

This is why “fibers” (plural) matter to avoid turning your gut into a botanical dictatorship.

The science of fiber diversity: No one-size-fits-all

Your gut microbes are like hipster foodies…they want artisanal, niche meals (not really but for them some novelty is key). For example:

1. Inulin (garlic or onions): Feeds Bifidobacterium, a key bacteria which helps reduce inflammation

2. Pectin (Apples): Fuels Akkermansia, which repairs your gut’s mucus lining.

3. Resistant Starch (Your overnight oats): Loved by Faecalibacterium prausnitzii, a butyrate producer that also helps reduce inflammation.

If you only eat broccoli fiber for your 30g a day, you’re basically hosting a Bifidobacterium rave while starving Akkermansia and Faecalibacterium. 

The key for your microbiome is balance and equilibrium and allowing all species to live in harmony without any one over-thriving… after all you don’t need a microbial civil war on your hands!

Eating a diverse range of fibers isn’t too hard once you get your head round it…or get a helping hand…

5 easy ways to Fiber-maxx your diet 

1. Chia Seeds: 1 Tbsp = 5g fibre

2. Raspberries: 1 cup (130g) raspberries = 5g fibre

3. Oats: 50g  = 5g fibre

4. Garden peas: 80g = 5g fibre

5. 1 Avocado = 5g fibre

   
   

Go forth and re-populate your gut!

P.S If you want an even deeper dive into gut health on your next commute or run…check out this podcast episode:

P.P.S If you enjoyed reading this…I want you to send this to one person you feel would benefit from learning more about gut health or those little critters living inside us!

Here’s the subscribe link for them (or you if this was sent to you!):