Add 5 g fiber daily to boost gut and immunity
Why it matters
Fiber is fuel for the good bacteria in your gut. It supports the microbiome, reduces inflammation, and boosts immune function. Adding just 5 grams of fiber daily improves digestion, helps you feel lighter, and lowers the risk of many chronic conditions. But it’s important to increase fiber gradually and drink enough water
How to do it
- Add 1 tablespoon of chia seeds or oats to your meal
- Drink more water as you increase fiber
- Vary your fiber sources: berries, vegetables, seeds
Science snap
Studies show that increasing fiber by just 5 grams a day lowers inflammation risk and improves immune response
Contra-Note
Bloating — increase fiber gradually. This is not medical advice. If you have any health conditions or are undergoing treatment, consult your doctor
Contra-Note
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Mechanism & Key fact
Fiber isn’t digested by the human body but serves as food for beneficial gut bacteria, known as the microbiome. These bacteria ferment fiber into short-chain fatty acids like butyrate, which help protect the lining of the gut, support immune defenses, and lower inflammation levels throughout the body. Studies indicate that people who consume at least 25–30g of fiber daily can reduce inflammation markers by up to 15%. This connection between fiber and the microbiome affects not just digestion but also mental health, metabolism, and overall well-being, making fiber a vital part of a balanced diet
Pro tips & Myth-buster
- Start with small amounts to avoid bloating
- Always drink water when increasing fiber
- Myth: “Fiber is only for bowel movements.” — Fact: It’s key for immune health too
- Myth: “All fibers are the same.” — Fact: A mix of sources is best