Lack Of Fiber Alters Microbes

Lack Of Fiber Alters Microbes It's generally recommended that adults get between 25 and 35 grams of fiber in their diet every day. Most Americans only consume about half that amount through fruits and vegetables, so you can imagine how challenging fiber consumption would be for those adhering to a high-protein diet. A study published in the journal Nature suggests a lack of dietary fiber can change your gut microbes overnight.

Researchers from Harvard University fed 9 subjects a diet consisting entirely of meat, cheese and eggs for 4 days. Within 2 days, concentrations of gut microbes shifted to favor Bilophila which helps the stomach digest fat, but can also contribute to inflammation. After a break, these subjects were fed a fiber-rich diet of whole gains, vegetables, nuts and fruits. Gut microbes changed back again.

True Strength Moment: In addition to highlighting the importance of dietary fiber, this study underscores the value of balance in a healthy diet. Get some variety in your meal plans, and if you're coming up short on fiber consider supplementary alternatives that can be stacked into your post-workout protein shakes.
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