How Fiber Builds Stronger Bones

One of the best ways to boost the health of your gut microbiome (the bacteria living in your intestines) is to eat foods that contain soluble fiber. Although humans lack the enzymes to digest these large carbohydrate molecules, the bacteria that live in our guts rely on them as their primary food source. Diets that are high in fiber support a healthy and diverse gut microbiome. And, as we're learning, a healthy microbiome is essential to a healthy body.

There is already an impressive list of benefits associated with a higher fiber diet—including appetite control, weight management, digestive health, and improved immune function. Prebiotic foods can also help improve the absorption of minerals and other nutrients—and may play an important role in building strong bones early in life and preventing bone loss later in life. 

Prebiotic vs Fiber

First, just a quick clarification on the terms I'm using.  It's easy to mistake prebiotic as just another word for fiber. But the two terms are not exactly synonymous. All prebiotics are types of fiber but not all fibers are prebiotic. The term "prebiotic" is reserved for fiber sources that have been shown to selectively promote the growth of specific bacteria linked to health benefits.

Inulin, which is found in chicory root, sunchokes, onion, garlic, and leeks, is one of the more common prebiotic fibers.  And although they have not yet been officially classified as prebiotics, there's growing evidence that resistant starches have prebiotic activity. Resistant starches are found in bananas and mango (especially when they are underripe) as well as potatoes, pasta, and rice that have been cooked and then cooled. 

(See below for an infographic of the different types of fiber and their benefits.)

How do prebiotics boost bone health?

You already know that calcium is critical to building and maintaining strong bones—which is why it's important to make sure that your diet supplies enough calcium. This is especially critical during the teen and young adult years when your body is most rapidly building bone tissue. Ironically, this is also the age group most likely to fall short in their calcium intake.

After the age of 30 or so, we start to gradually lose bone mass and density and these losses accelerate for women following menopause. Keeping calcium intake up in the second half of life can help slow these losses and reduce the risk of osteoporosis and fractures.

However, your body only absorbs a fraction of the calcium in your food—anywhere from 5 to 60%.  Part of this is because calcium in foods is often tightly...

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