FILL UP WITH FIBER FOR GUT HEALTH

FIBER is vital for gut health — and Americans aren’t eating enough of it, warn researchers at Duke University.

“With recent shifts in diet away from fiber-rich foods, we’ve stopped feeding our [gut] microbes what they need,” says Duke’s Dr. Zack Holmes.

According to experts, that means many folks produce less of the fatty acids, which help protect against colorectal cancer, digestive disorders, cardiovascular problems and even obesity. The average American adult consumes just 20 to 40 percent of USDArecommended daily fiber amounts — which are 25 grams for women and 38 grams for men.

The research team tested different fiber supplements and found they were “interchangeable,” adds

Dr. David Lawrence.

“The people who responded best had been eating the least fiber to start with,” he notes. That means if you’re a low fiber consumer, don’t stress about which kind of supplement to select. Just find something that works for you, say the researchers. But according to Holmes, supplements aren’t the only solution. He says upping servings of fiber-rich foods — like beans, whole grains, leafy greens and citrus — increases your intake.