Fiber versus probiotics: Which is better for your gut health?

When considering a healthy diet, you might examine your carbohydrate or protein intake. However, you don’t want to miss out on two nutrients that play a key role in your gut health: fiber and probiotics. But is one more important than the other?

The short answer is no. Each nutrient plays a unique role.

Fiber is a type of carbohydrate that the body can’t readily break down, unlike simple carbs, fats and protein. It passes through the stomach, small intestine and colon relatively intact. Generally, fiber is found in foods such as fruits, vegetables and whole grains.

There are two kinds of fiber:

Soluble

• Soluble fiber absorbs water and helps slow digestion.
• Good sources include oats, peas, beans, apples, bananas, avocados, citrus fruits, carrots and barley.

Insoluble

• Insoluble fiber adds bulk to stool and helps move materials through the digestive tract.
• Good sources include whole wheat flour, wheat bran, nuts, beans, and vegetables such as cauliflower, green beans and potatoes.

“Eating more fiber-rich foods can lower cholesterol, help control blood sugar spikes, make you feel full longer and improve stool caliber and frequency,” says Cassidy McCandless, a gastroenterology physician assistant at Aurora Health Care.

Probiotics are live microorganisms that colonize the gastrointestinal tract, primarily the large intestine, also known as the colon. It’s often referred to as “good bacteria” and can include different strains of bacteria, fungi or viruses.

Increasing the population of good bacteria in your microbiome can help:

• Promote a healthy immune system.
• Produce vitamins on their own, such vitamins B and K.
• Restore your microbiome after disruption, such as finishing a course of antibiotics.

Do you need more fiber or probiotics?

Adding more fiber or probiotics to your diet isn’t a one-size-fits-all approach. It may take some trial and error to find what works for you. McCandless recommends choosing real food over supplements whenever possible. Fermented foods in particular are a good source of probiotics, such as yogurt, kombucha, kimchi and sauerkraut.

“The role of the gut microbiome is a relatively new aspect of human health,” McCandless explains. “Because of that, there isn’t a lot known about who may benefit from probiotics or what specific strains may treat certain conditions.”

If you have a digestive disorder, such as irritable bowel syndrome, McCandless notes it’s more nuanced than just eating more fiber.

Try these recommendations for the following bowel concerns:

• Diarrhea: Incorporate more soluble fibers to absorb more fluid.
• Constipation: Add more insoluble fiber to bulk up stool, increase bowel movement frequency and lessen strain.
• Mixed bowel movements: Consume both types of fiber.

Some may find taking a probiotic supplement helpful while others may experience bloating, gas or an unwanted change in bowel habits. Supplemental probiotics are generally not recommended for those with severe illness or who are immunocompromised. There are also research gaps regarding how long you should take a probiotic supplement.

“There is more to gut health than fiber and probiotics. Stress management, adequate sleep, physical activity and proper hydration are all actions that make a huge impact,” McCandless says. “If your symptoms are interfering with your daily life, be sure to speak with your health care provider.”

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