Fiber is the foundation of a healthy digestive system
Bowel health is increasingly concerned because it is directly related to digestion, immunity and many bodily functions. According to experts, if you have to choose, fiber should be prioritized first because it is the foundation to help maintain a healthy gut microbiome.
Fiber not only supports bowel movements and reduces constipation but is also a source of nutrition for beneficial bacteria in the intestines. When fermented by bacteria, fiber creates short-chain fatty acids that help protect the intestinal mucosa, reduce inflammation and boost immunity. Meanwhile, probiotics add beneficial microorganisms, but most only exist in the intestines for a short time, so they need to be supplemented regularly to maintain effectiveness.
Dr. Robert Hutkins - Professor of Food Science at Lincoln University Nebraska (USA) - said that a high-fiber diet combined with fermented foods is the most effective way to build a healthy gut microbiome. According to him, fiber plays a role in nourishing beneficial bacteria, including bacteria supplemented from probiotics.
Combine fiber-rich foods and fermented foods
Experts recommend prioritizing fiber from green vegetables, fruits, whole grains, beans and nuts. At the same time, fermented foods such as yogurt with live beneficial bacteria, kefir, kimchi, miso or pickled cabbage can be supplemented to increase the diversity of the gut microbiome.
Functional food-based probiotics should only be used when there are specific goals such as post-treatment support with antibiotics or according to the advice of medical staff. When choosing a product, users need to pay attention to microbial strains, the number of microorganisms and quality accreditation certificates.
Experts believe that fiber and probiotics should not be seen as two alternatives. A diverse, fiber-rich diet combined with fermented foods is still a sustainable solution to maintain a healthy digestive system and protect long-term health.
