Dietary fiber isn't just roughage — it's food for your microbiome, which ferments it into short-chain fatty acids (SCFAs) like butyrate.
Why Butyrate Matters
Butyrate fuels colon cells, reduces systemic inflammation, and strengthens the gut barrier. Low butyrate is linked to metabolic and autoimmune conditions.
The Diversity Principle
Eat 30 different plant species per week. Diversity of intake drives diversity of microbes, which drives resilience. Resistant starch (cooled potatoes, green bananas), polyphenols, and fermented foods all help.
Aim for 40-50g of fiber daily if tolerated — most people get less than 15g. Ramp slowly to avoid GI distress.