When patients ask gastroenterologist Daniel Kao, MD, what they can do to support natural GLP-1 production and gut health, his answer often starts with one simple nutrient: fiber.

As a provider at CU Medicine Gastroenterology – North Longmont, Dr. Kao regularly sees patients dealing with constipation, bloating and other digestive concerns. While every patient is different, getting enough fiber is one of the most effective ways to support digestion and long-term gut health.

“Fiber sets the stage for good gut bacteria, which feeds the intestines and helps them function better,” Dr. Kao said.

Despite its importance, many people do not get enough fiber in their daily diet.

What Does Fiber Do for Digestion?

Fiber is a type of carbohydrate found in plant-based foods that the body cannot fully digest. Instead of being broken down and absorbed, fiber moves through the digestive tract and plays an important role in keeping the gut healthy.

One of the main benefits of fiber is promoting regular bowel movements. Fiber helps add bulk to stool and supports healthy movement through the intestines, which can reduce constipation and improve overall digestive function.

Fiber also nourishes the gut microbiome, the community of trillions of bacteria that live in the digestive tract. These bacteria help process food, support intestinal health and contribute to overall wellness.

How Fiber Supports Natural GLP-1 Production

Many people have heard of GLP-1 because of medications used to treat diabetes and support weight loss. However, GLP-1 is a hormone the body naturally produces after eating.

GLP-1 helps regulate digestion, supports healthy blood sugar levels and promotes feelings of fullness. Research suggests that fiber may help support natural GLP-1 production by feeding beneficial gut bacteria. When these bacteria break down fiber, they produce compounds that can stimulate GLP-1 release.

"Fiber does more than support regular bowel movements," Dr. Kao said. "It helps nourish the gut bacteria that play an important role in overall digestive health."

Foods rich in fiber, including fruits, vegetables, legumes and whole grains, can help support a healthy gut microbiome and the body's natural digestive processes. While fiber is not a substitute for medical treatment, getting enough each day is an important step toward better digestive health.

Foods That Are Higher in Fiber

If you are looking to improve your digestive health, there are many foods that can help you increase your fiber intake naturally.

Good sources of fiber include:

• Leafy greens

• Whole grains

• Legumes such as beans, lentils and chickpeas

• Fruits, including berries, apples and pears

• Vegetables such as broccoli and Brussels sprouts

Dr. Kao encourages patients to focus on consistent healthy choices rather than trying to overhaul their diet all at once.

Small improvements made over time are often easier to maintain and can provide lasting benefits for digestion.

Can Fiber Supplements Help?

Even people who make healthy food choices can struggle to get enough fiber every day.

"It can be hard to get enough fiber from your food, so I suggest eating as much as you can and then using a supplement like psyllium," Dr. Kao said.

Fiber supplements can be a useful option for individuals who are not meeting their daily goals through diet alone. Psyllium is one of the most commonly recommended fiber supplements and may help support regular bowel habits.

If you are considering a fiber supplement, it is important to increase fiber gradually and drink plenty of water to help your digestive system adjust.

When Should You See a Gastroenterologist?

While diet can have a significant impact on digestive health, some symptoms should not be ignored.

Patients should contact their primary care provider or gastroenterology specialist if they experience:

• Blood in the stool

• Persistent diarrhea or constipation

• Significant changes in bowel habits

• Unexplained weight loss

• Ongoing abdominal pain

Stomach pain and digestive symptoms can have many different causes, making them difficult to evaluate without professional guidance.

A gastroenterologist can help identify the source of symptoms and determine whether additional testing or treatment is needed.

Learn more about Daniel Kao, MD and CU Medicine Gastroenterology – North Longmont by calling 720-718-8430.