202. Dr. Colleen Cutcliffe: The Fiber-Gut Connection: How to Improve Your Microbiome, Blood Sugar & Cholesterol

Most people know they should eat more fiber. But what we're learning about fiber, gut health, and the microbiome goes far beyond digestion.

Your gut contains trillions of microbes that depend on what you eat—and different types of fiber feed different bacteria. Those microbes can influence everything from blood sugar regulation and metabolic health to cholesterol and the way your digestive system functions. That means it's not just about getting more fiber. The diversity of the fiber you eat matters, too.

In this episode, I'm joined by Colleen Cutcliffe, PhD, microbiome scientist and co-founder and CEO of Pendulum Therapeutics, to break down what the latest science tells us about fiber and the gut microbiome.

Colleen explains the difference between soluble and insoluble fiber, why most people aren't getting enough, and how fiber and prebiotics support beneficial gut bacteria. We also explore how the microbiome changes throughout life, the role of polyphenols, and the emerging connection between specific gut bacteria and metabolic health.

In this episode, you'll learn:

• Why fiber is one of the most important foods for your gut microbiome

• The difference between soluble and insoluble fiber—and why you need both

• Why fiber diversity may be just as important as total fiber intake

• How the gut microbiome is connected to blood sugar and metabolic health

• How certain types of fiber can support healthy LDL cholesterol levels

• The difference between fiber, prebiotics, probiotics, and polyphenols

• Practical ways to increase the amount and diversity of fiber in your diet

We also discuss why getting enough fiber can be harder than it sounds, how gut health needs can differ between children and adults, and where targeted microbiome products like Pendulum's Gut Fuel may fit alongside a fiber-rich diet.

The microbiome is changing the way we think about nutrition. And one of the simplest places to start supporting it may already be sitting on your plate: eat more plants, eat more types of fiber, and feed the microbes you want to thrive.

Learn more about Dr. Shah:

Website: drshah.com

Clinic: next-health.com

Instagram: @darshanshahmd and @extend_podcast

Learn more about Colleen Cutcliffe: 

Website: pendulumlife.com

Instagram: @drcolleencutcliffe

Thank You To Our Sponsors! 

Pendulum: You can go to penulumlife.com and use my code EXTEND for your first membership order.