Mississauga Pain Clinic offering chiropractic, physiotherapy, massage therapy and orthotic services to residents of Churchill Meadows InMississauga
Mississauga Pain Clinic offering chiropractic, physiotherapy, massage therapy and orthotic services to residents of Churchill Meadows InMississauga
Did you know that what you eat can shape your digestion, boost your immune system, and even support your mental well-being?
Two dietary superstars—fiber and fermented foods—are essential for a happy gut. At the Muscle and Joint Clinic, we’re always looking for ways to support your health from the inside out. So let’s take a closer look at how these two Fs can keep your system running smoothly.
Fiber isn’t just for “keeping things regular.” It helps lower cholesterol, regulate blood sugar, reduce inflammation, and keep you feeling full longer—making it a secret weapon for weight control and heart health. Plus, it’s the preferred fuel for the good bacteria living in your gut, which are critical for digestion and immune health.
There are two main types of fiber:
– Soluble fiber (found in oats, legumes, apples, and citrus fruits) helps lower blood cholesterol and glucose levels.
– Insoluble fiber (found in whole wheat flour, nuts, and vegetables like carrots and green beans) adds bulk to the stool and keeps your digestive tract moving.
How much do you need? Aim for about 25–30 grams per day. That’s roughly 14 grams for every 1,000 calories you consume.
💡 Pro Tip: Start slow and hydrate. Adding too much fiber too fast can cause bloating or gas. Give your gut a chance to adapt.
Fruits: raspberries, pears, apples, bananas, and avocados
Veggies: broccoli, carrots, beets, Brussels sprouts, and sweet potatoes
Whole grains: oatmeal, quinoa, bran cereals, and whole-wheat bread
Legumes: lentils, chickpeas, kidney beans, and split peas
Extras: chia seeds, almonds, popcorn (air-popped), and dark chocolate (yes, really!)
Unlike probiotic supplements (which are not FDA-regulated), fermented foods provide a natural source of beneficial bacteria—along with other nutrients like B vitamins, enzymes, and omega-3s.
Great fermented options include:
– Yogurt with live cultures (check the label!)
– Kefir (a drinkable, tangy cousin of yogurt)
– Sauerkraut and kimchi
– Kombucha (a fizzy, fermented tea)
– Pickles (naturally fermented—not vinegar-brined)
– Miso, tempeh, and natto (fermented soy products)
How Often Should You Eat These?
There’s no strict guideline, but adding one or two servings of fiber-rich and fermented foods each day is a great place to start. For example, a breakfast of oatmeal with raspberries and yogurt checks both boxes!
Emerging research shows a direct line of communication between your gut and your brain—the gut-brain axis. A healthy gut may reduce inflammation and support mood regulation. It’s why your diet may influence not just digestion, but also how you feel mentally and emotionally.
Adding more fiber and fermented foods into your meals isn’t about perfection—it’s about consistency. Your gut microbiome thrives on variety, plant-based nutrients, and balance.
If you’re looking for nutrition support as part of your recovery or wellness plan, ask us at your next visit. Our team at the Muscle and Joint Clinic is here to help you heal from the inside out.
📚 References:
Solan, M. (2024, April 26). How — and why — to fit more fiber and fermented food into your meals. Harvard Health Publishing. https://www.health.harvard.edu/blog/how-and-why-to-fit-more-fiber-and-fermented-food-into-your-meals-202404264388
Mayo Clinic Staff. (2023, Nov 23). Chart of high-fiber foods. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
Gunnars, K. (2025, April 22). 22 High Fiber Foods. Healthline. https://www.healthline.com/nutrition/22-high-fiber-foods
Disclaimer:
This blog post is for informational purposes only and is not intended to serve as medical advice or replace consultation with a qualified healthcare professional. Always consult your doctor or a licensed healthcare provider before beginning any new exercise or nutrition program, especially if you have pre-existing health conditions or concerns. The Muscle and Joint Clinic is not responsible for any injury or health condition that may arise from the use or misuse of the information provided.
