Dietary Fiber: How It Affects Microbiome


Power Up Microbiome in Your Regular Diet


Your intestines are home to more than 100 trillion microbiomes of several hundred species. The name "intestinal flora" comes from the fact that each group of microbiome looks like a flower garden when observed under a microscope.

Some of them are good bacteria, which have positive effects on us, and some are bad bacteria, which have negative effects on us. A high number of bad bacteria in the intestines can cause constipation and skin problems.

In other words, reducing the number of bad bacteria and increasing the number of good bacteria is the first step to a beautiful and healthy life.


So how can we increase the number of good bacteria in our intestines?

There is a key ingredient in our daily diet; Soluble dietary fiber.

Soluble dietary fiber feeds the intestinal microbiome and increases the number of good bacteria.

In this article, we will talk about soluble dietary fiber, which helps to regulate intestinal flora. We will tell you what kinds of foods contain soluble dietary fiber, and we will even give you some recommendations on how to consume them.


Insoluble and Soluble Dietary Fiber


Did you know that there are two types of dietary fiber?

There are Insoluble dietary fiber, which is insoluble in water, and soluble dietary fiber, which is soluble in water.

Insoluble dietary fiber is characterized by a crumbly texture. It is found in beans, grains, mushrooms, and crustaceans. This fiber expands when moistened, thus increasing the volume of stools. In addition, it is very effective in relieving constipation because it activates the workings of the intestines and stimulates defecation.

Soluble dietary fiber, on the other hand, is characterized by its sludgy and sticky nature. It is found in seaweed, fruits, and sticky vegetables.

It is this soluble dietary fiber that will play the main role in today's article.

This fiber becomes jelly-like when dissolved in water and passes slowly through the intestines. This makes it very satiating and effective for weight loss. Above all, soluble dietary fiber feeds the good bacteria in the intestines, contributing greatly to the improvement of the intestinal flora. We will explain more about this later.


It is important to consume both insoluble and soluble dietary fiber, not just one or the other. After all, the key to a healthy diet is balance.

Also, eating only dietary fiber because it has the effect of regulating the intestinal environment is not a good idea, as it will result in a lack of nutrients necessary for our bodies. However, due to changes in our dietary habits, many people tend to be deficient in dietary fiber. It may be a good idea to make a conscious effort to consume dietary fiber.



Soluble dietary fiber feeds Bifidobacterium in the intestines


Of the two types of dietary fiber, soluble dietary fiber, in particular, serves as food for Bifidobacterium and other beneficial bacteria. By serving as a food source, soluble dietary fiber increases the number of good bacteria in the intestines and improves intestinal flora.

In other words, soluble dietary fiber is a "source of nutrition" for good bacteria.

Soluble dietary fiber is not broken down by human digestive enzymes, so it is delivered to the intestines in its undigested form, where it serves as a food source and contributes to the improvement of intestinal flora.


Intestinal flora has a great impact on our health.

If bad bacteria increase, it can cause constipation, skin rashes, irritability, and other problems throughout the body.


But an increase in the number of good bacteria and a better intestinal flora can increase your quality of life, such as beautiful skin and a better night's sleep than usual.


In other words, eating soluble dietary fiber can lead to a more comfortable life.


Insoluble dietary fiber has the same characteristic of reaching the intestines without being broken down. However, good bacteria cannot take in insoluble dietary fiber well.

Therefore, soluble dietary fiber is superior in terms of improving intestinal flora.



Eat together with lactic acid bacterium for more effect!


There is something that enhances the effect of soluble dietary fiber in making the intestinal flora predominantly composed of good bacteria when taken together with soluble dietary fiber.

It is the lactic acid bacterium.

The lactic acid bacterium, along with Bifidobacterium is one of the representative good bacteria. Like soluble dietary fiber, it has the effect of regulating intestinal flora.

Not only that, the lactic acid bacterium has a lot of wonderful effects such as beautiful skin and increasing immunity.

Either soluble dietary fiber or lactic acid bacterium alone has the effect of making us clean from the inside out.

Furthermore, the combination of the two is expected to produce even greater effects.

When you take soluble dietary fiber, try to take lactic acid bacterium at the same time.




The recommended way to take soluble dietary fiber

So how should we consume soluble fiber?

Soluble dietary fiber is mainly found in seaweed and fruits. Below is a list of typical soluble fiber-rich foods. Please use it as a reference when taking soluble dietary fiber.

Seaweed: kelp, wakame seaweed, hijiki seaweed, mozuku seaweed, the root of the wakame seaweed


Vegetables: burdock root, okra, spinach, crown daisy, carrot, broccoli, radish, sweet potato, taro, soybean, kidney bean


Fruits: apples, mandarins, mangoes, prunes, figs, kumquats


Thus, soluble dietary fiber is found in a wide range of foods. Even if you are not fond of seaweeds, you can take soluble dietary fiber from fruits.

As we mentioned earlier, lactic acid bacterium and soluble dietary fiber are a perfect match. Therefore, we at KINS recommend taking fermented foods and soluble dietary fiber at the same time.

Miso soup with wakame seaweed, okra, natto(fermented soybeans), and apple yogurt is rich in both good bacteria and soluble dietary fiber. If you are not sure what to take soluble dietary fiber from, try them first.


Do you want to know more about fermented foods? Click here.


Why Fermented Foods Can Make Your Skin Beautiful


Gut health plays a major role in the beauty of our skin and our mental state. Soluble dietary fiber, which can support the health of the intestines, is likely to attract even more attention in the future.

By taking in a little soluble dietary fiber consciously in your daily diet, you may find yourself more beautiful tomorrow than you are today.