Nondigestible fermentable carbohydrates, often referred to as dietary fiber or prebiotics, are a group of plant-based compounds that our bodies cannot digest fully. Instead, these carbohydrates serve as a source of nourishment for beneficial gut bacteria in the colon. By fermenting these compounds, gut microbes produce short-chain fatty acids, like butyrate, which have various health benefits. Nondigestible fermentable carbohydrates are well-known for promoting digestive health, regularity, and alleviating conditions like constipation. They also have a positive impact on metabolic health, potentially helping to regulate blood sugar levels and manage weight. Furthermore, they support the gut-brain axis and may have cognitive and mood-related effects. Including a variety of nondigestible fermentable carbohydrates in one's diet, such as in fruits, vegetables, legumes, and whole grains, can be a valuable component of a healthy and balanced dietary regimen, promoting not only gut health but overall well-being.
Nondigestible fermentable carbohydrates, such as dietary fiber, are typically not measured in milligrams (mg) as individual compounds but rather in grams (g) or even in terms of daily dietary recommendations. The recommended daily intake of dietary fiber can vary but is generally around 25 grams for adult women and 38 grams for adult men in the United States. Specific dietary sources like fruits, vegetables, whole grains, and legumes contain varying amounts of dietary fiber. Therefore, there is no typical "dosage" of nondigestible fermentable carbohydrates in mg, as their intake is measured more by the quantity and variety of fiber-rich foods in one's diet. Maintaining a balanced and fiber-rich diet can contribute to overall health and well-being, while meeting daily dietary fiber recommendations.