What are the 3 F's for gut health? Mastering the "Basic 3 Fs" for a Happier Gut

What are the 3 F's for  gut health?

A woman holding a bowl of healthy foods.

Have you ever felt like your stomach has a mind of its own? Like it would behave totally as it wishes? Say you drink a cup of porridge and later that of milk, then your stomach will hurt then stop hurting then hurt again? You aren’t wrong. Your gut is often called your "second brain," and when it’s unhappy, it lets you know through bloating, grumbling, or just feeling overall sluggish.

This often makes us overcomplicate gut health with very expensive supplements and hard protocols. But in reality, what is really needed is the basics of a healthy digestive tract that comes down to simple fixes. For you to keep things inorder, you need the right information to remove this stomach irregularities.

In clinical nutrition, this "simple fixes" is often referred to  "basic three Fs": and they simply are Fiber, Fluid, and Flora.

If you are looking for something to immediately improve your digestion and regularity, then this is the right framework to start with. Let me break it down how these three work together in perfect harmony.

The first F is Fiber; Fiber is the cornerstone of digestive health, yet statistics show that nearly 95% of Americans don’t eat enough of it. Fiber is a type of carbohydrate that your body can not digest. Instead of being broken down for energy, it travels down to your large intestine where it performs two crucial tasks, depending on the type.

The first type is the soluble fiber. You may say, this type acts as a 'sponge'.  It soaks up water and turns into a gel-like substance during digestion. This slows things down, helping to stabilize your blood sugar and keep you feeling full. You can find soluble fiber in foods like oats, apples with skin on, and beans.

The second type is insoluble Fiber. This type does not dissolve in water; instead, it adds "bulk" to your stool, helping take out waste through your intestines efficiently. You can find insoluble fiber in foods like whole wheat, nuts, and the skins of vegetables.

Very important, is that many types of fiber act as prebiotics. This means they serve as food for the good bacteria already living in your gut, and thus helps the good bacteria to thrive.

A layered bowl of fermented yogurt, oats and grapes

What I'd recommend is go "low and slow." If you suddenly start eating 25g of fiber a day as the recommended 25g–30g, you will experience uncomfortable gas and bloating. So it would be wise to start with 5g to 10g, as you increase your intake gradually over a few weeks. Start by adding just one extra serving of vegetables or a tablespoon of chia seeds to your day.

Read More: Learn about the different types of fiber at the Harvard T.H. Chan School of Public Health.

The second F is Fluid: This is where many people go wrong. They up their fiber intake significantly but forget to increase their water intake as much.

Remember the sponge analogy for soluble fiber? If you have a dry sponge in a pipe, it’s going to get stuck. Fiber needs water to work. Without adequate fluid, a high-fiber diet can actually cause severe constipation rather than cure it. Water lubricates the digestive tract and softens stool, making it easier to pass through.

Furthermore, the lining of your gut is covered in a protective mucus barrier that is roughly 95% water. Staying hydrated is essential to keep that barrier intact and prevent issues often described as "leaky gut."

What I'd recommend is, don't rely solely on thirst. Aim for consistent hydration throughout the day. A good baseline goal is roughly half your body weight in ounces of water daily (so, a 150lb person would aim for 75oz), though your needs vary based on activity. Herbal teas and water-rich fruits like watermelon are also a great alternatives if you enjoy them!

Read More: Check out the CDC's practical guide on Water and Healthier Drinks.

The third F3 is Flora; Your gut is home to trillions of microorganisms like bacteria, viruses, and fungi which are collectively known as your microbiome, or "flora."

A healthy gut is a diverse gut. You need a wide variety of beneficial bacteria species to keep pathogenic (or bad) bacteria in check. These beneficial bacteria species help synthesize vitamins, train your immune system, and strengthen the gut wall. When this balance is thrown off by antibiotics, stress, or poor diet, it is referred to as dysbiosis.

To support your flora, you need probiotics. These are live, beneficial bacteria that you introduce into your system. While supplements are popular, food sources are often better because they come packaged with other nutrients and enzymes.

A bottle of water, kiwi, lettuce, banana and apple 

What I'd recommend is, try to eat one fermented food every single day. It doesn’t have to be a lot; a couple of forkfuls of sauerkraut alongside your eggs, or a small bowl of Greek yogurt with berries, or a glass of kefir can make a massive difference over time. Look for labels that say "live and active cultures" in the refrigerated section of your grocery store.

Read More: The National Institutes of Health (NIH) provides an excellent overview of Probiotics and Prebiotics.

Let us now summarize what we just learned.

1. You cannot fix your gut by focusing on just one of these "F's." 
2. Eating fiber without fluid causes blockage. 
3. Taking probiotics (flora) without eating fiber to feed them is a waste of money. All the 3 F's must work in unison. 

1. 

   A cup of ginger and lemon tea

   
   

When you do this three together,  you are ensured you are fueling, hydrating, and populating your gut correctly and building the foundation for lifelong digestive wellness.

Mastering your intake of Fiber, Fluid, and Flora is only half the battle. To see real, long-term change, you need to change the environment your gut lives in. [Read Part 2: The Lifestyle 3 Fs here] to learn how movement and timing change everything. See you there!

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See further reading on part 2.