Midline

Food and habits

Foods for Gut Health: Fermented, Fiber and Cooled Starch

By Midline. Last reviewed .

The question

What can you eat to look after your gut?

Short answer

Try a fermented food each day, like plain yogurt, kefir, sauerkraut or kimchi. Add fiber and plant variety, working toward about 30 different plants a week. Add fiber a bit at a time and see how your gut feels. Some people do not do well on a lot of it.

Midline cannot measure visceral fat and is not medical advice. Check with a doctor before making medical decisions.

How many fermented foods should you eat?

Tim Spector says to aim for up to three portions of fermented foods every day. He described a Stanford study behind this.

Andrew Huberman described Stanford work in which fermented foods lowered inflammatory markers. He suggests low-sugar ferments like sauerkraut and kimchi.

Try a fermented food each day, like plain yogurt, kefir, sauerkraut or kimchi.

How much fiber and how many plants?

Tim Spector says to eat a wide variety of plants, about 30 a week, to feed as many kinds of gut microbes as you can.

Sarah Berry says to get at least 30 grams of fiber a day. Most people in the UK and US get about 20.

More: how much fiber you need a day and best time to take fiber.

Should you add fiber slowly?

Add fiber a bit at a time and see how your gut feels. Some people do not do well on a lot of it.

Andrew Huberman described Stanford work in which eating more fiber raised inflammatory markers in many people. He says too much fiber can be bad for some people, not everyone.

Does cooling rice, pasta or potatoes change them?

Cooking rice, pasta or potatoes, then chilling them for 12 to 24 hours, turns some of the starch into resistant starch, which acts more like fiber. They are still carbs.

Thomas DeLauer says to cook rice, pasta or potatoes and chill them in the fridge for 12 to 24 hours. The starch turns resistant, which he says acts more like fiber, even though it is still a carb.

Rhonda Patrick says a baked potato or rice that has been cooled has resistant starch, which is good for your gut.

Where does Midline fit?

Midline's second level has habits for it: add fiber and plant variety, and try fermented foods. They sit on your daily schedule with a tick.

The simplest start is the quick middle check.

Frequently asked questions

How many fermented foods should I eat a day?

Tim Spector says to aim for up to three portions of fermented foods every day.

Which fermented foods should I choose?

Try a fermented food each day, like plain yogurt, kefir, sauerkraut or kimchi. Andrew Huberman suggests low-sugar ferments like sauerkraut and kimchi.

Does cooling rice make resistant starch?

Thomas DeLauer says that cooking rice, pasta or potatoes and chilling them in the fridge for 12 to 24 hours turns the starch resistant. He says it acts more like fiber, even though it is still a carb.

Should I add fiber slowly?

Add fiber a bit at a time and see how your gut feels. Some people do not do well on a lot of it.

How many different plants should I eat a week?

Tim Spector says to eat about 30 different plants a week, to feed as many kinds of gut microbes as you can.

Keep reading

More answers

Sources

  1. Andrew Huberman on The Diary Of A CEO. Andrew Huberman, The Diary Of A CEODescribed Stanford work in which fermented foods lowered inflammatory markers. He suggests low-sugar ferments like sauerkraut and kimchi.Study they described: Gut-microbiota-targeted diets modulate human immune status (Wastyk et al.) (Cell, 2021).
  2. Giles Yeo on The Diary Of A CEO. Giles Yeo, The Diary Of A CEOIn a clip in this compilation episode, he says to aim for 30 grams of fiber a day, about double what most people eat.
  3. Rhonda Patrick on The Diary Of A CEO. Rhonda Patrick, The Diary Of A CEOA baked potato or rice that has been cooled has resistant starch, which is good for your gut. You can reheat it after it has cooled.
  4. Sarah Berry on The Diary Of A CEO. Sarah Berry, The Diary Of A CEOGet at least 30 grams of fiber a day. Most people in the UK and US get about 20.
  5. Thomas DeLauer on YouTube. Thomas DeLauer, YouTubeFermented foods like kefir, yogurt, sauerkraut and kimchi add new kinds of gut bacteria. He described a Stanford study comparing a high-fiber diet with a high-fermented-food diet.Study they described: Gut-microbiota-targeted diets modulate human immune status (Wastyk et al.) (Cell, 2021).
  6. Thomas DeLauer on YouTube. Thomas DeLauer, YouTubeEat fermented foods for your gut; he described the same Stanford study.Study they described: Gut-microbiota-targeted diets modulate human immune status (Wastyk et al.) (Cell, 2021).
  7. Thomas DeLauer on YouTube. Thomas DeLauer, YouTubeHalf a cup to a cup of fermented dairy, like yogurt or kefir, each day.
  8. Thomas DeLauer on YouTube. Thomas DeLauer, YouTubeCook rice, pasta or potatoes and chill them in the fridge for 12 to 24 hours. The starch turns resistant, which he says acts more like fiber, even though it is still a carb.
  9. Tim Spector on The Diary Of A CEO. Tim Spector, The Diary Of A CEOAim for up to three portions of fermented foods every day. He described a Stanford study and a ZOE trial behind this.

All sources across the site are listed on the sources page.

Last reviewed . Educational only, not medical advice. Check with your pharmacist if you take medication.

We draft articles with AI help. A reviewer checks every health statement against the expert's own words in the video before it goes up.