What's Better For Your Gut: Fiber Or Fermented Foods? 

Type "best foods for gut health" into your Google search bar, and a slew of fiber- and probiotic-rich staples will likely devour your screen. Kimchi, sauerkraut, beans, leafy greens, you name it—plenty of foods enhance the good bugs in your gut. 

First things first: Let's define these food groups. Fiber is a type of complex carbohydrate found exclusively in plants that isn't broken down in the digestive tract and, therefore, helps with satiety, digestion, blood sugar balance, healthy bowel movements, and microbial balance (i.e., good versus bad gut bugs). Fiber-rich staples include buckwheat, barley, kale, broccoli, lentils, and more—you can find a full list here, as well as our favorite fiber supplements.

To boil it all down to a one-sentence comparison: Fiber foods feed the good bugs in your gut, while fermented foods help increase the actual number of those good bugs. Both are ultimately important for optimal gut health, and one is not necessarily "better" than the other. However, if you're just embarking on your gut health journey, you might want to get your fill of fermented foods before loading up on fiber. 

On the mindbodygreen podcast, Pedre references a study1 in which researchers measured microbial diversity in folks who ate five to eight servings of fiber per day versus those who ate six cups of fermented foods per day: "What [they found] is that a high-fermented-foods diet increased microbial diversity in that group and lowered 19 inflammatory markers," he explains. 

The fiber-rich group did see positive effects on microbial function and immune response, mind you, but the fermented foods had a significant effect on inflammation. That said, you might want to up your intake of fermented foods before introducing a significant amount of fiber so you can reduce inflammation and increase microbial diversity before actually feeding those healthy gut bugs.