Soluble Fiber

Soluble fiber is presented as the most consistent dietary factor affecting the microbiome. The article recommends 8–15 grams of soluble fiber daily. Soluble fiber roots bacteria to the enterocyte, drives butyrate production, and sustains species diversity. The standard American diet often fails to reach even 10 grams of total fiber. Beans, lentils, chickpeas, legumes, oats, apples, and pears are listed as food sources of soluble fiber. Inulin, chicory root, and psyllium husk are listed as leading supplement forms for soluble fiber.