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Fiber is on the menu for a healthy life

One of the most important nutritional recommendations for overall health is taking an adequate amount of daily dietary fiber. You might be surprised to know that 97% of Americans do not get the minimum daily fiber requirements in their diet. We are a “fiber deficient” population. The average American adult eats 10-15 grams of fiber, which is less than half the daily requirement. If we could get Americans to just eat the minimum recommended daily intake of fiber-containing foods, we could save our country $80 billion —and that’s just from the effects on constipation alone.

While 97% of us eat an excess of protein every day and still remain worried about whether we are getting enough protein when it comes to our gut health, where we get our protein from matters, fiber-rich plant protein promotes the growth of healthy gut bacteria. In contrast, fiber deficient animal protein promotes the development of inflammatory gut bacteria. These unhealthy bacteria produce toxins like amines, sulfides, secondary bile salts and TMAO. These toxins are associated with food sensitivity, colitis, and many gastrointestinal cancers.

Increased levels of TMAO from heavy consumption of animal protein, egg yolk, and dairy products can increase the risk of heart disease, stroke, Alzheimer’s disease, type 2 diabetes, congestive heart failure, and atrial fibrillation. A plant-based diet promotes gut bacteria that do not know how to make TMAO, protecting us from these chronic diseases.

The path to overall health and wellness is through our gut. We have 39 trillion microorganisms in our colon, and many argue that we are only 10% human and 90% bacteria. The human microbiome is composed of bacteria, archaea, viruses and eukaryotic microbes that reside in and on our bodies. These organisms have a tremendous potential impact on our bodies, both health and disease. They protect us against pathogens, help our immune system and control our overall health through these basic functions. A growing scientific consensus helps us understand the critical role the human microbiome plays in various diseases.

When we lose the harmony and balance of these gut bacteria, we are prone to a variety of common diseases including obesity, type 2 diabetes, coronary artery disease, fatty liver, autoimmune diseases, hyperlipidemia, hypothyroidism, PCOS, infertility, depression, anxiety and many other diseases including a variety of cancers.

Our diet and lifestyle choices decide what type of bacteria we will have in our gut, healthy or unhealthy. In addition to antibiotics and medications, a diet consisting of sugars, highly refined carbohydrates, salt, preservatives, artificial sweeteners, unhealthy fats, and animal protein disrupts the gut microbiome. Did you know that there is no dietary fiber in meat, chicken, fish, milk or eggs?

How do we promote healthy gut bacteria?

The answer is quite simple, fiber. It is not what you take in the form of pill, powder or packaged foods but what is abundantly present in all edible plants on this planet.

One of the most prevalent nutrient deficiencies in the American diet is not getting enough fiber. Most soluble fiber is prebiotic, which means it feeds healthy gut bacteria. These healthy gut bacteria release short-chain fatty acids to heal the colon and prevent the growth of unhealthy bacteria and thereby suppress inflammation. Every day we make this simple choice between health and disease, which comes down to what we put on our plate. Every bite is a step toward a healthy life.

It is time to make fiber our new friend and ask ourselves, “Where am I going to get my fiber from?”

At the Lifestyle Medicine Center, our mission is to empower patients to make simple lifestyle changes that can profoundly affect their health and well-being. If you would like to learn more about improving your health and reversing some of your chronic health problems, call 432-221-LIFE (5433).

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Comments:

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Friday, April 11, 2025

Great read! Maintaining gut health is so important for overall well-being, and I appreciate the helpful insights shared in this post. Looking forward to learning more tips and advice on this topic!

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