Energy balance
High dietary fiber intake promotes gut microbiota diversity and short-chain fatty acid generation, which decreases inflammation and supports gut barrier integrity, thereby reducing type 2 diabetes risk.
Eat more minimally processed plant foods like whole grains, vegetables, fruits, legumes, nuts, and seeds. This increases gut bacteria diversity and produces beneficial compounds (SCFAs) that reduce inflammation and protect your gut barrier, lowering your risk of type 2 diabetes. Note that individual responses vary based on your current gut bacteria.
Diet is a driver of the GM ecosystem, and microbially accessible carbohydrates promote GM diversity and SCFA generation, which decreases inflammation and supports the maintenance of the gut barrier [57].
Why this rating
Supported by repeated associations and mechanistic studies, though individual variability exists.
Source
The gut microbiota and diabetes: research, translation, and clinical applications – 2023 Diabetes, Diabetes Care, and Diabetologia Expert Forum
Mariana X. Byndloss et al. · Diabetologia · 2024
DOI 10.1007/s00125-024-06198-1
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