The wellness industry loves a hero ingredient. It was 2025 when Protein dominates grocery aislesThey appear in everything from popcorn to soda and even water. now, com. fibermaxxing Coming to glory, the humble nutrient promises not only smoother, more satisfying stools but also benefits for metabolic health, heart health, and more. But where do you do it? Probiotics– Another gut health darling that had its heyday as a supplement du jour a few years ago – is it playing its part?
If you’re trying to improve your gut health and digestion, will it be fiber or probiotics that will do most of the heavy lifting? Below, experts help us understand these two stars in the gut health space and share which one reigns supreme. But first, a quick refresher on both.
Benefits of fiber
Fiber is found in plant foods, and is a type of carbohydrate that your body can’t digest, but your gut bacteria can. “When various dietary fibers reach the colon, bacteria ferment them and produce short-chain fatty acids (SCFAs),” he says. Will Bulsiewicz, MDboard-certified gastroenterologist and author Plant powered plus. Butyrate is one of the important components of SCFA that not only helps strengthen your gut barrier and protect your body from pathogens. Outside the colon, SFCAs also “regulate blood sugar, help manage cholesterol, and stimulate the release of appetite-suppressing hormones like GLP-1 and PYY,” says Dr. Pulcewicz. “It even improves your immune system and reduces inflammation.” In addition to producing SCFA, fiber helps beneficial bacteria grow and supports nutrient transport and absorption in the intestines, he says Federica Amati, PhD, MPH, RNutrChief Nutritionist at Zoe.
Of course, most of fiber’s claim to fame stems from its digestive benefits, regardless of whether your problem is frequent or infrequent trips to the bathroom… or just a generally uncomfortable experience once you’re there. “Fiber improves bowel irregularity and makes stools bulkier and softer, which helps things move through the digestive tract more smoothly.” Phyllis Schnoll-Sussman, MD, MScsays a board-certified gastroenterologist at Weill Cornell Medical College and New York Presbyterian self.
Depending on your digestive issues, it may also be helpful to limit the type of fiber you’re getting. That’s right: there are two types –Soluble and insoluble fiber– Each serves a different purpose. The former dissolves in water and can help slow digestion, which Dr. Schnoll Sussman says is helpful in treating diarrhea and managing blood sugar. (“It can also lower cholesterol by binding to bile acids, which can be associated with a lower risk of cardiovascular disease and obesity,” she adds.) Meanwhile, insoluble fiber does not dissolve in water and can help promote transit in the intestines, thus treating constipation.
