Do you know what are the types of fibers that most benefit the intestinal microbiota? We tell you in this article, as well as the importance of consuming this substance regularly.
Maybe you have ever wondered if there are fibers that help the intestinal microbiota. Is this possible? Much is written about each topic separately, but they may have a point of contact that improves our well-being.
When thinking about nutritional health, it is necessary to pay special attention to the composition of the intestinal microbiota. The group of bacteria that inhabit the intestine is considered an organ in itself , due to its influence on metabolism and the absorption of nutrients.
To guarantee their functionality, it is necessary to provide them with substances that serve as food. There are some types of fiber that help the microbiota to grow selectively, enhancing its functions and producing short-chain fatty acids that act as modulators of inflammation.

Pectin for the gut microbiota

Pectin is a type of soluble fiber present in apples. This substance is capable of positively influencing bacterial growth at the intestinal level, according to research published in the FEMS Microbiology Ecology journal .
The results of this study show that the habitual consumption of food with this type of fiber manages to stimulate the production of substances with an anti-inflammatory nature. This benefits short-term health, but also for the future.
Thus, in order to maintain a healthy diet, it is important to include vegetables regularly. Apples and pears are rich in soluble fibers, although there are other foods that also contain this substance in its composition.
It is always preferable to consume these types of products raw and without crushing . This prevents the fiber from breaking from thermal and mechanical processes, and that it becomes incapable of exerting the aforementioned effect. Preparation is an important factor in the final effect.


Apples contain pectin, which according to some research, is a stimulating fiber of the bacterial flora

Beta glucans are fibers that help the microbiota

Among the types of fibers that most help the microbiota, it is necessary to make special mention of beta glucans. These substances are found in oats , which is one of the most complete cereals that we currently have to complete our daily diet.
Regular consumption of this product conditions the growth of bacteria that make up the intestinal flora in a positive way. According to a study published in The Journal of Nutritional Biochemistry, beta glucans are post-visibly for human health thanks to their antidiabetic, anti-inflammatory and modulatory effects on immune function.
It should be noted that fiber is one of the nutrients responsible for modulating blood glucose levels . This factor is essential when talking about the prevention of metabolic diseases. This is stated in a publication made in the journal Diabetología , where the consumption of dietary fiber is inversely related to the risk of developing type 2 diabetes.

Prebiotics like fiber to help the microbiota

Another type of fibers available that help the gut microbiota are prebiotics . Unlike probiotics , which are living organisms that colonize the gastrointestinal tract, prebiotics are fibers capable of fermenting within the digestive tract of people, generating short-chain fatty acids.
Among these substances, one of the most important is inulin. It is a nutrient present in some foods such as garlic , although in recent years it has begun to be consumed through food supplements.
Inulin promotes the formation of anti-inflammatory substances at the intestinal level, especially in obese individuals, according to a study published in the journal  Metabolism. This condition makes inulin an excellent type of fiber in reducing the incidence of complex diseases in overweight people.


Inulin is a prebiotic with a metabolic benefit, especially in overweight and obese people.

Consume more fibers to improve the health of the microbiota

Obtaining a healthy microbiota is one of the main goals of current feeding guides . More and more implications of gut bacteria for health-related markers are being uncovered.
For this reason, it is crucial that these microorganisms are functional and in the proper proportions to perform their functions. Good intestinal health can prevent the onset of chronic metabolic and complex diseases .
In addition, it is also linked to better mental health. Interactions between the digestive system and the nervous system have been described using a model known as the gut-brain axis . This denotes that dietary fiber has reaches beyond what we imagine.
Including fiber in the diet, in the necessary amount, is a fundamental strategy to guarantee bacterial growth. However, certain precautions need to be taken in this regard.
If the person presents a pathological bacterial overgrowth in the proximal area of ​​the intestine, it may be necessary to limit the incorporation of fiber and administer probiotics before resuming the varied diet. This can be assessed with a consultation with a nutrition professional.
fibers microbiota Nutrition

Types of fibers that most help the microbiota

Do you know what are the types of fibers that most benefit the intestinal microbiota? We tell you in this article, as well as the importance of consuming this substance regularly.
Maybe you have ever wondered if there are fibers that help the intestinal microbiota. Is this possible? Much is written about each topic separately, but they may have a point of contact that improves our well-being.
When thinking about nutritional health, it is necessary to pay special attention to the composition of the intestinal microbiota. The group of bacteria that inhabit the intestine is considered an organ in itself , due to its influence on metabolism and the absorption of nutrients.
To guarantee their functionality, it is necessary to provide them with substances that serve as food. There are some types of fiber that help the microbiota to grow selectively, enhancing its functions and producing short-chain fatty acids that act as modulators of inflammation.

Pectin for the gut microbiota

Pectin is a type of soluble fiber present in apples. This substance is capable of positively influencing bacterial growth at the intestinal level, according to research published in the FEMS Microbiology Ecology journal .
The results of this study show that the habitual consumption of food with this type of fiber manages to stimulate the production of substances with an anti-inflammatory nature. This benefits short-term health, but also for the future.
Thus, in order to maintain a healthy diet, it is important to include vegetables regularly. Apples and pears are rich in soluble fibers, although there are other foods that also contain this substance in its composition.
It is always preferable to consume these types of products raw and without crushing . This prevents the fiber from breaking from thermal and mechanical processes, and that it becomes incapable of exerting the aforementioned effect. Preparation is an important factor in the final effect.


Apples contain pectin, which according to some research, is a stimulating fiber of the bacterial flora

Beta glucans are fibers that help the microbiota

Among the types of fibers that most help the microbiota, it is necessary to make special mention of beta glucans. These substances are found in oats , which is one of the most complete cereals that we currently have to complete our daily diet.
Regular consumption of this product conditions the growth of bacteria that make up the intestinal flora in a positive way. According to a study published in The Journal of Nutritional Biochemistry, beta glucans are post-visibly for human health thanks to their antidiabetic, anti-inflammatory and modulatory effects on immune function.
It should be noted that fiber is one of the nutrients responsible for modulating blood glucose levels . This factor is essential when talking about the prevention of metabolic diseases. This is stated in a publication made in the journal Diabetología , where the consumption of dietary fiber is inversely related to the risk of developing type 2 diabetes.

Prebiotics like fiber to help the microbiota

Another type of fibers available that help the gut microbiota are prebiotics . Unlike probiotics , which are living organisms that colonize the gastrointestinal tract, prebiotics are fibers capable of fermenting within the digestive tract of people, generating short-chain fatty acids.
Among these substances, one of the most important is inulin. It is a nutrient present in some foods such as garlic , although in recent years it has begun to be consumed through food supplements.
Inulin promotes the formation of anti-inflammatory substances at the intestinal level, especially in obese individuals, according to a study published in the journal  Metabolism. This condition makes inulin an excellent type of fiber in reducing the incidence of complex diseases in overweight people.


Inulin is a prebiotic with a metabolic benefit, especially in overweight and obese people.

Consume more fibers to improve the health of the microbiota

Obtaining a healthy microbiota is one of the main goals of current feeding guides . More and more implications of gut bacteria for health-related markers are being uncovered.
For this reason, it is crucial that these microorganisms are functional and in the proper proportions to perform their functions. Good intestinal health can prevent the onset of chronic metabolic and complex diseases .
In addition, it is also linked to better mental health. Interactions between the digestive system and the nervous system have been described using a model known as the gut-brain axis . This denotes that dietary fiber has reaches beyond what we imagine.
Including fiber in the diet, in the necessary amount, is a fundamental strategy to guarantee bacterial growth. However, certain precautions need to be taken in this regard.
If the person presents a pathological bacterial overgrowth in the proximal area of ​​the intestine, it may be necessary to limit the incorporation of fiber and administer probiotics before resuming the varied diet. This can be assessed with a consultation with a nutrition professional.

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