Fiber:

Fiber is the part of plant food (fruits, vegetables, grains) that our bodies cannot digest or break down. The fiber that benefits your gut bacteria is known as prebiotic fiber, or fermentable fiber. It is considered very beneficial for health and body weight. Certain insoluble fibers, such as resistant strach, also function as prebiotics. Fiber can help lower cholesterol, better regulate blood sugar levels, and may prevent intestinal cancer. Aim for 14 grams of fiber per 1,000 calories.

Tips to increase fiber for a healthy gut:

1. If your current diet is low fiber, gradually ease into adding fiber.
2. Read food labels. Fiber is listed under carbohydrates.
3. Enjoy oatmeal with walnuts and fruit for breakfast.
4. Have at least one large salad a day.
5. Have several meals with beans or lentils every week. Legumes and lentils are fiber superstars.
6. Make sandwiches with whole wheat bread. Read bread labels. Some whole wheat breads have more fiber than others.
7. Make a dose of psyllium part of your routine. Check with your healthcare provider if you have digestion concerns.