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By ensuring that your diet is rich in a mix of different types of fiber, as each type of fiber feeds different species of bacteria, you directly foster gut microbial diversity—a feature that researchers, even at this nascent state in microbiome study, agree is key to the health of the host.

allulose, which has the properties of prebiotic fiber.

How to use: Eat one huge “fatty salad” daily, which is a salad filled with organic dark leafy greens like kale, arugula, romaine lettuce, or spinach, and doused with extra-virgin olive oil. Avoid nutrient-poor varieties like iceberg lettuce, which is essentially just water and fiber. There will be more “fatty salad” options in the recipe section

Good news: SCFA butyrate actually repairs leaky gut by increasing the expression of tight junction proteins and has been shown to actually decrease endotoxin release.

On the other hand, IBS patients who eliminated fiber from their diet showed a significant improvement in symptoms as well reduced production of hydrogen.[76] Avoiding fiber was actually more effective at reducing hydrogen gas than the potent antibiotic metronidazole. Since IBS, SIBO, and GERD are closely related, this research has important implica