An F may mean failure in school, but the
letter earns high marks in your diet. The two biggest dietary Fs — fiber and
fermented foods — are top priorities to help maintain healthy digestion, and
they potentially offer much more. How can you fit these nutrients into meals?
Can this help your overall health as well as gut health?

Fiber, fermented foods, and the gut
microbiome

The gut microbiome is a composed of
bacteria, viruses, fungi, and other microorganisms living in the colon (large
intestine). What you eat, the air you breathe, where you live, and many other
factors affect the makeup of the gut microbiome. Some experts think of it as a
hidden organ because it has a role in many important functions of the body —
for example, helping the immune system function optimally, reducing chronic
inflammation, keeping intestinal cells healthy, and providing some essential
micronutrients that may not be included in a regular diet.

Your gut communicates with your brain
through pathways in the gut-brain axis. Changes in the gut microbiome have been
linked with mood and mental health disorders, such as depression and anxiety.
However, it’s not yet clear that these changes directly cause these types of
problems.

We do know that a healthy diet low in
processed foods is key to a healthy gut microbiome. And increasing evidence
suggests that fiber and fermented foods can play important parts here.

Fiber’s main job is to make digestion
smoother by softening and adding bulk to stool, making it pass quickly through
the intestines.

But fiber has other benefits for your
microbiome and overall health. A high-fiber diet helps keep body weight under
control and lowers LDL (bad) cholesterol levels. Research has found that eating
enough fiber reduces the risk of heart disease, type 2 diabetes, and some
cancers.

What to know about fiber

There are two types of fiber: insoluble
(which helps you feel full and encourages regular bowel movements) and soluble
(which helps lower cholesterol and blood sugar). However, recent research
suggests people should focus on the total amount of fiber in their diet, rather
than type of fiber.

If you’re trying to add more foods with
fiber to your diet, make sure you ease into new fiber-rich habits and drink
plenty of water. Your digestive system must adapt slowly to avoid gas,
bloating, diarrhea, and stomach cramps caused by eating too much too soon. Your
body will gradually adjust to increasing fiber after a week or so.

How much fiber do you need?

The fiber formula is 14 grams for every
1,000 calories consumed. Your specific calorie intake can vary depending on
your activity levels.

“But instead of tracking daily fiber,
focus on adding more servings of fiber-rich foods to your diet,” says Eric
Rimm, professor of epidemiology and nutrition at Harvard’s T.H. Chan School of
Public Health.

Which foods are high in fiber?

Fruits, vegetables, legumes, nuts, seeds,
and whole grains are all high in fiber. The Dietary Guidelines for Americans
has a comprehensive list of fiber-rich foods and their calorie counts.

What about over-the-counter fiber
supplements that come in capsules, powders that you mix with water, and
chewable tablets? “If you have trouble eating enough fiber-rich foods,
then these occasionally can be used, and there is no evidence they are harmful,”
says Rimm. “But they should not serve as your primary source of dietary
fiber.”

Fermented foods 101

Fermented foods contain both prebiotics —
ingredients that create healthy changes in the microbiome — and beneficial live
bacteria called probiotics. Both prebiotics and probiotics help maintain a
healthy gut microbiome.

What to know about fermented foods

Besides helping with digestion and
absorbing vital nutrients from food, a healthy gut supports your immune system
to help fight infections and protect against inflammation. Some research
suggests that certain probiotics help relieve symptoms of gut-related
conditions like inflammatory bowel disease and irritable bowel syndrome, though
not all experts agree with this.

Many foods that are fermented undergo
lacto-fermentation, in which natural bacteria feed on the sugar and starch in
the food, creating lactic acid. Not only does this process remove simple
sugars, it creates various species of good bacteria, such as Lactobacillus or
Bifidobacterium. (Keep in mind that some foods undergo steps that remove
probiotics and other healthful microbes, as with beer or wine, or make them
inactive, like baking and canning.)

The exact amounts and specific strains of
bacteria in fermented foods vary depending on how they are made. In addition to
probiotics, fermented foods may contain other valuable nutrients like enzymes,
B vitamins, and omega-3 fatty acids.

How often should you eat fermented
foods?

There is no recommended daily allowance for
prebiotics or probiotics, so it is impossible to know precisely which fermented
foods or quantities are best. The general guideline is to add more to your
daily diet.

Which fermented foods should you choose?

Fermented foods have a range of tastes and
textures because of the particular bacteria they produce during fermentation or
that are added to foods. Yogurt is one of the most popular fermented foods
(look for the words “live and active cultures” on the label). Still,
many options are available if you are not a yogurt fan or want to expand your
fermented choices. Kimchi, sauerkraut, kombucha, and pickles are a few
examples.

As with fiber, probiotics are also marketed
as over-the-counter supplements. However, like all dietary supplements, they do
not require FDA approval, so there is no guarantee that the types of bacteria
listed on a label can provide the promised benefits — or are even in the
bottle. “Therefore, it is best to get your probiotics from fermented
foods,” says Rimm. Harvard Medical School

By Matthew Solan, Executive Editor, Harvard
Men’s Health Watch