The Truth About Fiber, Resistant Starch, and Gut Health

If you have spent any time on social media recently, you may have come across the term “fibermaxxing.” While wellness trends often come and go, this is one trend that I believe deserves some attention because fiber plays an incredibly important role in supporting the gut microbiome.

When we talk about a healthy gut, we are really talking about two important things: a healthy, healed and sealed gut lining and a diverse microbiome made up of beneficial bacteria and fungi. These tiny organisms are linked to digestion, immune function, inflammation, and even mood. But in order for these beneficial bacteria to survive and thrive, they need to be fed.

That is where fiber comes in.

Certain fibers travel through the digestive tract and eventually become food for the beneficial gut bacteria. As these bacteria break down fiber, they produce compounds that help support the gut lining and promote a healthier microbial environment.

One type of fiber that I especially love for gut health is resistant starch.

Resistant Starch: Food for the Good Bacteria

Zesty potato salad

Resistant starch is exactly what it sounds like: a starch that resists digestion and travels to the colon where it breaks down by becoming food for the beneficial bacteria.

Some sources of resistant starch include:

• Cooked and cooled potatoes

• Cooked and cooled rice

• Oats

• Green bananas

Potatoes are by far one of my favorite resistant starch foods. Cooling and cooling the potatoes is essential. This simple step helps increase their resistant starches which provides fuel for the beneficial bacteria in the gut.

This is one of the reasons I love dishes such as my Zesty Potato Salad or my Oven Roasted Smashed Potatoes.

When Fiber Becomes Difficult to Digest

Although fiber is essential for supporting a healthy gut, there is an important nuance that often gets overlooked.

supplementing with a digestive enzyme can be helpful to reduce digestive discomfort

Many individuals with digestive issues, bloating, IBS, or a compromised gut may struggle to tolerate high-fiber foods. When the gut lining is irritated or digestion is impaired, fiber can sometimes contribute to gas, bloating, discomfort, or changes in bowel habits.

This is why I often differentiate between a gut-healing diet and a gut-supporting diet.

A gut-supporting diet includes plenty of fiber-rich foods that nourish the microbiome. However, during periods of active digestive symptoms, some individuals may temporarily benefit from reducing certain fibers while focusing on healing and restoring digestion.

Once the gut begins to heal, fiber can often be gradually reintroduced.

Making Fiber Easier to Digest

One of my favorite ways to include fiber for individuals with sensitive digestion is through cooked and blended soups, which I recommend in my 3-Day Gut Reset.

Cooking vegetables helps soften their fibers, while blending them makes them even easier to digest. This allows many people to benefit from the nutrients and fibers in vegetables without experiencing as much digestive discomfort.

If you struggle to digest fiber, you may also consider supporting digestion with a digestive enzyme. Digestive enzymes help break down proteins, fats, and carbohydrates, allowing foods to be more effectively digested and absorbed.

Fermented foods can also be incredibly beneficial. I particularly love adding sauerkraut alongside meals. Sauerkraut helps populate the gut with beneficial bacteria while also providing natural compounds that support digestion.

The Bottom Line

Fiber may be one of the most underrated nutrients when it comes to gut health. It feeds the beneficial bacteria that make up our microbiome and helps support a healthy digestive system.

However, more fiber is not always better, especially if your gut is struggling.

The goal is not simply to eat as much fiber as possible. The goal is to support your unique gut, nourish your beneficial bacteria, and choose the forms of fiber that your body can tolerate and benefit from.

For some people, that may mean adding more resistant starches like cooled potatoes. For others, it may mean starting with blended soups, digestive support, or fermented foods before gradually increasing fiber intake.

As with so many aspects of gut health, the answer is rarely one-size-fits-all.