If you think of your body as a busy city, your digestive system is a major highway for transporting goods. The gut microbiome works hard to ensure these goods ship on time to their ultimate destination. Still, this “highway” may become gridlocked in a traffic jam without fiber to fuel the digestive system.

The gut microbiome

Your stomach and intestines have their own ecosystem comprised of trillions of different types of bacteria that constitute your gut microbiome. These bacteria live off of various kinds of fiber. Consequently, the more variety of fiber-rich foods you eat, the better you can support the helpful gut bacteria. 

The gut microbiome also helps break down the food you eat, makes vitamins (including B12 and K) and other essential byproducts, assists in strengthening your immune system and helps with mood regulation. 

What is fiber?

You can find dietary fiber in many foods you eat as an indigestible form of carbohydrate. Examples of foods that are excellent fiber sources include:

• Fresh, frozen and canned fruits and vegetables
• Whole grains
• Beans and legumes
• Nuts and seeds

Benefits of eating foods that are high in fiber include:

• More control of blood sugars. Fiber slows the release of sugar into the bloodstream. 
• Help maintain a healthy weight by keeping you feeling fuller for longer. 
• Keep bowel movements regular and lower the occurrence of constipation.
• Lower cholesterol levels by having certain types of fiber block cholesterol absorption. 
• Help maintain a healthy bowel and lower the risk of developing diverticular disease and colorectal cancer.

Because of these numerous benefits, the American Institute for Cancer Research recommends you consume 30 grams of dietary fiber daily. If you don’t eat a lot of fiber now, start slowly: increase by about 5 grams (about 1-1.5 cups of fruit or vegetables; 1/3 cup beans) as tolerated. 

A low-fiber diet’s impact on cancer risk

Eating a low-fiber diet means you likely aren’t getting enough fruits, vegetables and whole grains in your diet, which can lead to an increased risk of several types of cancers. A low-fiber diet can also increase your risk for constipation and other nutrient deficiencies. Similarly, a low-fiber diet can weaken your immunity, as your gut contains 80% of your immune system. 

You need fiber to keep things moving to avoid a traffic jam in your gut microbiome. Moreover, fiber protects your body by enhancing your immune system and decreasing cancer risk.