FoundMyFitness #013 How The Gut Microbiota Affects Our Health with Dr. Erica & Dr. Justin Sonnenburg
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Sep 3, 2015 
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Eat Diverse Fiber-Rich Foods
- Increase both the amount and diversity of dietary fibers by eating a wide range of fruits, vegetables, legumes, and whole grains.
- Eating seasonally helps ensure a diverse fiber intake that fosters a stable, diverse gut microbial ecosystem.
Fiber Intake in Western Diets
- Average Americans consume 10-15 grams of fiber daily, less than half the recommended 30-35 grams.
- Traditional populations consume up to 150 grams daily, supporting a richer, more resilient gut microbiota.
Processed Foods Harm Microbiota
- Processed foods contain additives like artificial sweeteners and emulsifiers that disrupt gut microbes and induce inflammation.
- These disruptions can lead to metabolic issues like glucose intolerance and breakdown of the gut mucus barrier.