11/16/2025
Excessive inflammation may play a role in a number of leading causes of death and disability, including type 2 diabetes, obesity, and heart disease. People who eat plant-based diets may experience the benefits of lower systemic inflammation. This may result from avoiding pro-inflammatory components found in animal foods, like saturated fat, cholesterol, and trans fat, as well as getting an abundance of anti-inflammatory components in plant-based foods, including fiber.
Indeed, plant-based foods are rich in fiber and resistant starch, which feed the good bacteria in our gut. When the good bacteria feed off fiber, they create short-chain fatty acids (SCFAs) in the process. The SCFAs get absorbed back into our bloodstream and can benefit our immune system and reduce inflammation.
The benefits of fiber-rich diets are supported by more than a century of research with studies showing reductions in death from cancer, heart disease, and all causes put together. And the more fiber, the better, for protecting against heart attacks, stroke, type 2 diabetes, and cancer. At a minimum, fiber intakes should be no less than 25 to 29 grams per day, with additional benefits likely with even higher intakes.
Our ancestors may have consumed close to about 100 grams of fiber a day, yet most people are barely eating just 16 grams. The simplest solution to eating more fiber is to embrace a whole food, plant-based diet that naturally provides an abundance.
Don't go from zero to 100 grams of fiber all at once, though. Slowly add more fiber to your daily diet while also consuming adequate fluids to allow your body to adjust.
Watch the videos on NutritionFacts.org to learn more:
“How to Keep Your Microbiome Healthy with Prebiotic Foods” at see.nf/47x6iO8
“Foods That Cause Inflammation” at see.nf/Inflammation
“Which Foods Are Anti-Inflammatory?” see.nf/plantshift
PMIDs: 28298267, 31515473, 23941862, 31120342, 24950203, 30638909, 30746776, 24950203, 29019865
