Research
Mixed
A high-fiber diet increases gut microbiota functional capacity (CAZymes) but does not consistently increase microbiota diversity or decrease inflammation in healthy adults over a 10-week period.
Increasing fiber to ~45g/day boosts your gut's ability to process complex carbs (CAZymes) but may not boost diversity or lower inflammation for everyone. Your baseline gut health determines if you get anti-inflammatory benefits.
GoodQualifiesMEDIUM confidence
High-fiber consumers showed increased gut microbiome-encoded glycan-degrading CAZymes despite stable community diversity.
Why this rating
RCT with detailed metagenomics, but small sample size and heterogeneous immune responses.
Source
Gut Microbiota-Targeted Diets Modulate Human Immune Status
Hannah C. Wastyk et al. · bioRxiv (Cold Spring Harbor Laboratory) · 2020
DOI 10.1101/2020.09.30.321448
preprint · n=39Cited 87×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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