One of the easiest ways to support your gut is to eat more fiber. But here’s the catch: up to 95% of Americans don’t get enough of it in their diet.
Fiber feeds microbes in your gut—it can be one of their favorite foods, helping them thrive and produce helpful compounds that can support overall health. You can find fiber in:
- Fresh fruits and vegetables
- Whole grains
- Beans and legumes
- Nuts and seeds
But Uchida points out that access to these foods isn’t always easy.
“Eating enough fiber can be challenging, especially when we think about cities and communities that are food deserts,” she says. “In those places, nutrients in general can be hard to find while the foods that are available are highly processed or ultra-processed.”
In fact, about 65% of the food available in the U.S. is ultra-processed. And the price on fresh foods is much higher, which creates barriers that affect the country’s health.