One bread swap roughly DOUBLED fiber intake and shifted the gut microbiome in 2 weeks. A small 2024 randomized crossover trial (n=22 healthy adults) found that replacing white bread with high-fibre bread (3 slices daily) raised total fiber to ~40 g/day for 2 weeks.Results versus the white-bread period: • Fiber intake roughly doubled • Fecal microbiome diversity increased • Abundance of an SCFA-producing bacterial group rose • Trend toward higher butyrate-producing capacity • Well tolerated.No major rise in digestive discomfort Higher diversity and more SCFA-related bacteria are linked to better gut barrier function and metabolic markers in other research, but this trial mainly showed the short-term microbial shift itself. If you already eat bread, swapping one refined version for a high-fibre whole-grain alternative is a low-effort way to move fiber and the microbiome without a full diet overhaul. Try swapping one refined grain product for a high-fibre version at a single meal for 7 days and note any changes in digestion or energy. What’s the easiest high-fibre swap you’ve actually stuck with? (Wang et al., Nutrients 2024; n=22 crossover) #GutHealth