Episode Number
126
Episode Show Notes / Description
Gut health plays a vital role in overall well-being, and diet is a powerful factor impacting the gut microbiome. Are you getting the recommended amount of fiber each day? More than 90% of people are not, which could mean negative consequences for gut health.
Transcript
Good morning. This is your Wellness Wake-Up Call with University of Illinois Extension.
This month, we’re talking about gut health, which plays a vital role in our overall well-being by supporting digestion, nutrient absorption, immune function, and even mental health.
When it comes to improving your gut health, a healthy lifestyle is key. However, our diet is one of the most powerful factors impacting our gut microbiome.
Eating a well-balanced diet rich in fruits, vegetables, whole grains, legumes, nuts, and seeds provides the necessary fiber your gut needs to thrive. Fiber helps regulate digestion, stabilize blood sugar levels, and feeds the good bacteria living in the large intestine. These healthy bacteria help protect the gut and keep it functioning properly.
90% of women and 97% of men do not meet recommended dietary fiber intake. Over time, low fiber intake can lead to decreased beneficial gut bacteria, a weakened intestinal lining, and increased risk of inflammation and infection.
To avoid this, aim for about 14 grams of fiber per 1,000 calories consumed. This equals roughly 25-28 grams per day for women and 30-38 grams per day for men.
Eat a variety of fiber-rich food to nourish the good bacteria in your gut. Try to consume 30+ plant-based foods each week.
Start improving your gut health today by adding one fiber-rich food to your next meal, and check back next week to learn more about building a healthy gut with other lifestyle behaviors.
Thank you for listening! I hope you have a happy and healthy day ahead. Content for this episode was provided Diane Reinhold, food and nutrition educator for University of Illinois Extension.
Resources:
National Library of Health, Dietary Fiber Intake and Gut Microbiota in Human Health, 2026
Elsevier, The gut microbiome: linking dietary fiber to inflammatory diseases, 2026
This month, we’re talking about gut health, which plays a vital role in our overall well-being by supporting digestion, nutrient absorption, immune function, and even mental health.
When it comes to improving your gut health, a healthy lifestyle is key. However, our diet is one of the most powerful factors impacting our gut microbiome.
Eating a well-balanced diet rich in fruits, vegetables, whole grains, legumes, nuts, and seeds provides the necessary fiber your gut needs to thrive. Fiber helps regulate digestion, stabilize blood sugar levels, and feeds the good bacteria living in the large intestine. These healthy bacteria help protect the gut and keep it functioning properly.
90% of women and 97% of men do not meet recommended dietary fiber intake. Over time, low fiber intake can lead to decreased beneficial gut bacteria, a weakened intestinal lining, and increased risk of inflammation and infection.
To avoid this, aim for about 14 grams of fiber per 1,000 calories consumed. This equals roughly 25-28 grams per day for women and 30-38 grams per day for men.
Eat a variety of fiber-rich food to nourish the good bacteria in your gut. Try to consume 30+ plant-based foods each week.
Start improving your gut health today by adding one fiber-rich food to your next meal, and check back next week to learn more about building a healthy gut with other lifestyle behaviors.
Thank you for listening! I hope you have a happy and healthy day ahead. Content for this episode was provided Diane Reinhold, food and nutrition educator for University of Illinois Extension.
Resources:
National Library of Health, Dietary Fiber Intake and Gut Microbiota in Human Health, 2026
Elsevier, The gut microbiome: linking dietary fiber to inflammatory diseases, 2026