Fast fermenting fibre
In the category of fast fermenting fibres, Dr Karan mentioned artichokes, apples, onions, garlic, raspberries, ripe bananas, asparagus, and corn husk. He explained that the fibres from these plants ferment quickly and make you feel less heavy. These have low molecular mass and less complex structures, which allow for rapid breakdown. It also reduces gut pH and increases beneficial bacterial populations. These fibre breaks down in the ascending colon, producing significant short-chain fatty acids (SCFAs) and gas. It takes around six to 24 hours for these to ferment in our body. According to the National Library of Medicine, these fibres, often soluble, are ideal for reducing inflammation, enhancing immune function, and boosting nutrient absorption.
Medium fermenting fibre
In this category, Dr Karan mentioned oats, carrots, brown rice, guar bean, and broccoli. According to him, these fibres are fermented in the transverse colon. They give more energy, fewer spikes and crashes, and digestion feels balanced. These break down at a moderate pace, providing a balance of prebiotic benefits for gut bacteria without the rapid gas production often associated with high-fermenting fibres. They are ideal for individuals with sensitive guts or SIBO (Small Intestinal Bacterial Overgrowth), and it also supports colon health.
