Research
Mixed
High intake of simple carbohydrates (sucrose, fructose) causes rapid deregulation of gut microbiota composition, leading to metabolic dysfunction, whereas complex carbohydrates (fiber, resistant starch) promote beneficial bacteria (Bifidobacterium, Lactobacillus) and short-chain fatty acid (SCFA) production, supporting metabolic health.
Focus on complex carbohydrates like vegetables, whole grains, and legumes rather than sugary foods. Aim for about 30g of fiber daily to support gut bacteria that produce beneficial compounds for your metabolism.
GoodQualifiesHIGH confidence
It has been noted that simple CHOs (e.g., sucrose, fructose) cause rapid deregulation in the composition of the GM and hence metabolic dysfunction in the host [20], while complex CHOs, specifically, certain “microbiota accessible carbohydrates” (MACs), are beneficial.
Why this rating
Supported by multiple systematic reviews, meta-analyses, and interventional studies cited in the text.
Source
You Are What You Eat—The Relationship between Diet, Microbiota, and Metabolic Disorders—A Review
Małgorzata Moszak et al. · Nutrients · 2020
DOI 10.3390/nu12041096
narrative_reviewCited 384×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- High intake of saturated fatty acids (SFA) promotes gut dysbiosis characterized by increased bile-tolerant anaerobes (Bilophila) and inflammation, whereas polyunsaturated fatty acids (PUFA) support a healthier microbiota profile with higher diversity and beneficial bacteria.Good
- High protein intake, particularly from animal sources, can lead to gut dysbiosis by increasing pro-inflammatory bacteria and decreasing beneficial butyrate-producing bacteria, whereas plant-based proteins may have a more neutral or beneficial effect.Moderate
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