July 20, 2025

The F-Word

A diet low in fiber can lead to a whole host of gut-related and system-wide symptoms. In fact, Jelena sees this in her practice all the time. Fiber is one of the most overlooked tools for supporting immune function, gut health, hormone balance, even mood. Beyond what you may already know, fiber also fuels the production of short-chain fatty acids—compounds essential for maintaining gut lining integrity and calming inflammation.


That’s our F-Word: FIBER, and its role in your overall vitality.



FEED YOUR PROBIOTICS
No doubt you’ve heard about the many benefits of probiotics. Maybe you’re even taking them already. But what about the “food” they need to thrive? Enter: prebiotics. Think of probiotics as seeds, and prebiotics as the water and sunlight that help them grow. These prebiotics are actually a form of fermentable fiber—carbohydrates the body can’t digest, but your gut bacteria can. When prebiotics and probiotics work together, they create an environment where beneficial bacteria can flourish and generate short-chain fatty acids (SCFAs)—key players in maintaining the gut lining, reducing inflammation, and supporting the immune system.
 
If you’ve been prescribed probiotics, or want to add the supplements proactively, make sure you’re feeding them, too! That nourishment can come from a targeted pre/probiotic like Dr. Ohhira’s Professional Formula, which pairs 12 live probiotic strains with over 100 fermented prebiotic ingredients—supplying both the “seeds” and the “food.” You can also support your gut flora through everyday foods: think cooked lentils, oats, garlic, or green bananas. (More on this tack below.)
 
Again, it’s the synergy of pre and probiotics that shifts your gut terrain over time. Whether that comes from supplements, diet, or a mix of both, the key is feeding those beneficial bacteria consistently.



FIBER 101
Not all fiber is created equal, and If you’re only getting one kind, you’re missing the full picture.

Soluble fiber is our go-to when things feel off. It’s gentle, gut-soothing, and great for easing constipation, calming diarrhea, or just giving your digestion system a break. Examples include:
  • Oats,
Barley,
Chia seeds,
Flaxseeds,
Psyllium husk,
Legumes (lentils, black beans, chickpeas),
Sweet potatoes,
Carrots,
Apples (with skin),
Citrus fruits (especially pulp).

Non-starch polysaccharides are our go-to for immune support. These fiber types help your gut microbiome stay strong and resilient.
  • Beta-glucans: found in medicinal mushrooms (Shiitake, Maitake, Reishi, Turkey Tail, and Cordyceps), Oats, and Barley
  • Arabinogalactans: found in Carrots, Tomatoes, Pears, Radishes, and Corn
  • Inulin: found in Garlic, Onions, Leeks, Jerusalem artichokes, and Chicory root
  • Fructooligosaccharides (FOS): found in inulin foods above, as well as Asparagus, Bananas, and Yucca root.
  • Galactooligosaccharides (GOS): found in Legumes, Lentils, Chickpeas, Green peas, Beets, and some fermented dairy 
Just a heads-up: go easy on Inulin, FOS and GOS if you have SIBO or if your gut is in flare mode. 

Resistant starch is our go-to for gut-brain benefits. It skips digestion and ferments in the colon—feeding microbes that support blood sugar balance, better sleep, and even mood.
  • Cooked and cooled potatoes
  • Cooked and cooled rice (especially jasmine)
  • Cooked and cooled legumes 
  • Green bananas/plantains and unsweetened plantain chips
  • Sprouted rolled oats
Together, these fibers cover your bases: soothing the gut lining, feeding friendly microbes, and dialing up immune and metabolic support.  



A GUT-FOCUSED, FEEL-BETTER RECIPE
A few easy shifts can up the ante on your fiber intake: keep the skin on your apples and sweet potatoes; toss cooked lentils into salads or soups; batch-cook rice or potatoes, let them cool, and use throughout the week for a resistant starch boost; sub in oat fiber or green banana flour when baking or blending.
 
And for something more deliberate, use this recipe as your buildable, gut-friendly guide to support short-chain fatty acid production and nourish your microbiome. 
THE BOKETTO BOWL 

Ingredients (Base)
  • 1 cup cooked and cooled organic parboiled rice or potatoes
  • ½ cup cooked and cooled lentils (or other soaked/sprouted legumes)
  • ½ avocado, sliced
  • Handful of leafy greens (e.g., arugula, spinach, or massaged kale)
  • Olive oil, for drizzling
  • Sea salt + cracked pepper, to taste
  • Fresh lemon juice or apple cider vinegar (optional splash for zing and extra gut support)
 
Optional Add-Ins for Function + Flavor
  • Fermented veggies (like kraut or kimchi)
  • Soft-boiled egg or tinned fish (e.g., sardines or mackerel)
  • Chopped herbs (like parsley, cilantro, or dill)
  • A spoonful of plain full-fat yogurt or coconut yogurt

Instructions
  1. Start with your resistant starch base: either rice or potatoes (or both ;-). Be sure they’ve been allowed to cool after cooking to form resistant starch.
  2. Add your lentils, greens, avocado, and any extras.
  3. Drizzle with olive oil, season, and add acidity if desired.
  4. Enjoy at room temp or lightly warmed to maintain the resistant starch benefits.
The Boketto Bowl can be adapted for breakfast, lunch, or dinner, depending on how you build it. Have fun!
Written by Boketto Wellness