Fiber is a type of carb that your body can not digest, but its presence is vital for healthy digestion. Fiber not only helps waste move through the digestive tract but also keeps your gut bacteria healthy.
There are two different types of fiber:
Insoluble Fiber: Can not be dissolved in water and it attracts water into your gut to make bowel movements easier.
Soluble Fiber: Can be dissolved in water and helps regulate blood sugar levels.
Most plants have a combination of soluble and insoluble fiber, so you can get plenty of gut-healthy fiber from the level 1 list.
Great Insoluble Fiber Sources
Dark, Leafy Greens
Great Soluble Fiber Sources
Fiber: Your Microbiome's Favorite Food
Increasing your fiber intake can increase the diversity and population of bacteria in your gut.
The more healthy bacteria we have in our gut, the thicker the mucus wall and the better the barrier between our body and our busy bacteria population. This barrier lowers internal inflammation.
The best way to make sure your gut is getting the fiber it needs is to have 2/3 of your plate be veggies or fruit at every meal or snack.