Episode 92: Fiber, Gut Health & the Microbiome with Farzanah Nasser

Fiber is having a moment—but for people with autoimmune disease, digestive symptoms, or a history of restrictive diets, it can also feel confusing.

In this episode of the Autoimmune Wellness Podcast, Mickey Trescott is joined by UK-based naturopathic nutritionist, certified functional medicine practitioner, and author Farzanah Nasser to explore why fiber is one of the most overlooked nutrients in modern nutrition—and why it's so important for gut, immune, and overall health.

Together, they discuss how fiber nourishes the gut microbiome, supports immune function, and helps produce beneficial anti-inflammatory compounds. They also dive into why increasing fiber sometimes causes digestive discomfort, how to introduce it gradually, and practical strategies for reaching the recommended 30 grams per day—even for those with sensitive digestion or autoimmune disease.

In this episode, you'll learn:

• Why 96% of people aren't getting enough fiber
• How fiber feeds the gut microbiome and supports immune function
• The difference between probiotics, prebiotics, and postbiotics
• Why short-chain fatty acids are so important for gut and immune health
• Why increasing fiber too quickly can cause bloating and digestive symptoms
• Practical strategies for gradually increasing fiber intake
• Tips for improving bean tolerance through preparation methods
• How to approach fiber if you have IBS, IBD, SIBO, or sensitive digestion
• Why mindful eating and proper digestion matter when increasing fiber
• Favorite high-fiber foods for the Autoimmune Protocol and Modified AIP
• What 30 grams of fiber actually looks like in a day
• Simple ways to build more fiber into everyday meals

Resources:

• Website: https://farzanahnutrition.com
• Instagram: @farzanahnasser_nutrition
• Book: The Everyday High-Fiber Plan

Episode Timeline:

00:00 – Why fiber matters for autoimmune health

01:30 – Introducing Farzanah Nasser

03:28 – Why fiber deserves a rebrand

04:48 – What fiber is and why we need more of it

07:11 – How fiber feeds the gut microbiome

08:32 – Fiber, inflammation, and immune function

10:51 – Why fiber sometimes causes digestive symptoms

17:01 – Preparing beans for better digestion

19:28 – Fiber for IBS, IBD, SIBO, and sensitive digestion

23:16 – Optimizing digestion before increasing fiber

25:38 – Favorite high-fiber AIP foods

30:39 – What 30 grams of fiber looks like in real life

37:04 – Favorite recipes from The Everyday High-Fiber Plan

40:48 – Wrap-up and closing