Fiber Works Even Better With This Nutrient, According To A Gastroenterologist

Reported by MindBodyGreen.

Fiber has finally gotten its moment in the wellness spotlight — and honestly, it's overdue. An estimated 95% of Americans don't hit their daily fiber targets, a gap that quietly undermines digestion, heart health, and metabolic function, according to MindBodyGreen. But getting enough fiber is only part of the equation. Gastroenterologist Lisa Ganjhu, D.O., argues that pairing fiber with polyphenols is what actually moves the needle on gut health.

Here's the mechanism: fiber is a non-digestible carbohydrate that bypasses the small intestine and travels through the digestive tract, where it does serious work. It supports colon motility, feeds the cells lining the colon (colonocytes), and nourishes the bacteria that make up your gut microbiome. Those bacteria ferment fiber and produce short-chain fatty acids, vitamins, and digestive enzymes — compounds your body needs for healthy digestion and metabolic regulation. "In general, fiber is globally beneficial — from your gut to your heart and endocrine organs," Ganjhu says.

Why Polyphenols Are the Upgrade Your Fiber Needs

Polyphenols are naturally occurring plant compounds — the same ones responsible for the deep reds, purples, and greens in your produce. "Anything that has color to it is going to have polyphenols," Ganjhu notes. They function similarly to prebiotic fiber: feeding beneficial gut bacteria, supporting short-chain fatty acid production, and reinforcing the gut barrier through their anti-inflammatory properties. Together, fiber and polyphenols create a compounding effect on microbiome diversity and digestive resilience that neither delivers as powerfully on its own.

Practically speaking, the target is 25 to 38 grams of fiber daily, with 30 grams being a realistic benchmark for most people. There's no official polyphenol quota, but Ganjhu recommends at least five servings of colorful fruits and vegetables per day as a baseline. The strategy doesn't require a food overhaul — it's more about variety. Think lentils with roasted beets, oats topped with blueberries, or a grain bowl loaded with dark leafy greens and pomegranate seeds. "A lot of mixing and matching your foods will help to incorporate fiber with polyphenols," she says.

Your gut doesn't need a supplement stack — it needs a more colorful plate.

Read the original at MindBodyGreen.