The most important food for the gut microbiome is fiber from a variety of whole plant foods, including fruits, vegetables, whole grains, legumes, and nuts. Gut microbes digest fiber and produce beneficial metabolites like short-chain fatty acids, which nourish the gut barrier, improve immune function and help to prevent inflammation.
Unfortunately, at least 95% of Americans fail to meet the daily recommended dietary allowance (RDA) of fiber in the diet (38 grams for men and 25 grams for women). Meanwhile, optimizing gut health means going beyond RDAs. The more fiber you eat, the more you are able to cultivate beneficial, fiber-digesting gut bacteria and improve the overall diversity of species that make up the gut microbiome. A diverse gut microbiome is an important marker of gut health.
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