Our gut bacteria influence our health in profound ways. They help digest food, make key nutrients, fight harmful organisms, protect our gut lining, train our immune systems, turn genes on and off, regulate gut hormones, and possibly even affect mood and cravings. Gut bacterial changes are closely linked to autoimmunity, inflammation, body weight, diabetes, cancer, and heart disease.

Various factors shape our gut bacterial patterns, but likely the most important factor is food. Our bacteria mirror what we eat and respond quickly when we change our diet.

Diets high in animal fat and low in fiber causes a rise in bile-tolerant bacteria, which are linked to inflammatory bowel disease. By contrast, switching to a diet high in fiber and complex carbs produces a greater diversity of gut bacteria (a good thing), more fiber-loving bacteria, lower markers of colon inflammation, and a 70 percent drop in secondary bile acids in only two weeks.

How do we maximize our gut bacteria and nutrients? It all comes down to fiber and other plant nutrients. But getting enough fiber in your diet is a must. It’s been shown to lower inflammation, rev up your metabolism, and keep your heart healthy.