The "exclusive food" for good gut bacteria Popularization of science Research has found that when dietary fiber is broken down by gut microbiota, it simultaneously produces a large amount of short-chain fatty acids (SCFA), such as propionate and butyrate. These short-chain fatty acids can reduce inflammation levels, enhance the gut's ability to resist pathogenic bacteria, and serve as a nutrient source for intestinal cells.
If you consume less than 20 grams of dietary fiber per day, , it means that your gut microbiota is not being properly nourished. According to the recommendations of the "Chinese Dietary Reference Intakes for Nutrients (2023 edition)", adults aged 18 and above should consume 25-30 grams of dietary fiber per day. Individuals who have taken antibiotics require more dietary fiber, and based on the calculation of 30 grams per day, you need to consume approximately 250 grams of fruits + 500 grams of green leafy vegetables + 100 grams of coarse and miscellaneous grains per day.
Seize the 72-hour intestinal repair window Popularization of science I. Whole Grains (preferably unrefined)
Recommended intake: 50-150g per day(accounting for more than 1/3 of staple food)
Core function: Provides insoluble fiber to promote intestinal peristalsis and repair the intestinal barrier.
High fiber representatives:
▶ Oats (each 50g contains 5.2g fiber): water-soluble dietary fiber, the king of cereal dietary fiber
▶ Brown rice/ black rice (each 100g contains 3.5g): retains bran and germ, rich in B vitamins
▶ Quinoa/Buckwheat (containing 7gper 100g): contains essential amino acids and resistant starch
II. Legumes and legume products (intestinal flora "fuel depot")
Recommended intake: 30-50g of dried legumes or 100g of legume products
per day. Core function: Soluble fiber (oligosaccharides) promotes the proliferation of probiotics and inhibits pathogenic bacteria.
High fiber representatives:
▶ Chickpeas (each 100gcontains 17gfiber): produce short-chain fatty acids after fermentation
▶ Black beans/red beans (each 100gcontains 16g): rich in polyphenols for anti-inflammatory effects
▶ Natto/edamame: soy isoflavones and fiber synergistically regulate gut microbiota
3. Vegetables (preferably dark-colored and cruciferous)
Recommended intake: daily 500gor more (weight before cooking)
Core function: mixed fiber balances intestinal pHvalue, provides sulfide to repair the mucosa.
High fiber representatives:
▶ Broccoli/Kale (per 200gcooked weight contains 5.6g): glucosinolates activate detoxification enzymes
▶ Okra/Yam (mucus contains pectin): protects the intestines from antibiotic residue stimulation
▶ Mushrooms (fresh product300gcontains 6g): β-glucan enhances immunity
IV. Fruits (with skin, low glycemic index)
Recommended intake: daily 200-350g
Core function: pectin adsorbs toxins, polyphenols inhibit the spread of drug-resistant genes.
High fiber representatives:
▶ Berries (blueberries/raspberries, each100g containing4-8g): anthocyanins inhibit E. coli biofilm
▶ Apples/pears (eaten with skin): pectin promotes bifidobacteria colonization
▶ Avocado (each100g containing6.7g): monounsaturated fatty acids synergize with fiber to repair the intestine
5. Nuts and seeds (calories need to be controlled)
Recommended intake: daily10-20g
Core function: insoluble fiber mechanically stimulates the intestine, ω-3 anti-inflammatory.
High fiber representatives:
▶ Chia seeds/Flax seeds (each 15gcontains 5gfiber): swells in water to form a gel
▶ Almonds/Walnuts: reduce inflammation
Special reminder: be sure to drink plenty of water when eating a high fiber diet!
The combination of the above foods can precisely cover the daily dietary fiber requirements while repairing the intestinal microecological damage caused by antibiotics. Quickly forward this useful health knowledge to your family and friends. ~
Reference source:
[1]Kennedy, M.S., Freiburger, A., Cooper, M. et al. Diet outperforms microbial transplant to drive microbiome recovery in mice. Nature (2025). https://doi.org/10.1038/s41586-025-08937-9
[2]Dietary Reference Intakes for Chinese Residents (2023 Edition)
Audited by: Lehe New Medical Department
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