Fiber First – A Conversation with Dr. Crumbs

Tell us about yourself.

My name is Tre’Cherie Crumbs. I’m a board-certified internal medicine physician, born and raised in Georgia. I earned my BS in psychology with a minor in Spanish from the University of Georgia before attending Morehouse School of Medicine for medical school.

I then went on to complete my internal medicine residency and a chief year at Emory University, and today I serve as a hospitalist—an internal medicine physician who primarily cares for people while they’re in the hospital—at Colquitt Regional Medical Center in rural South Georgia.

My clinical interests center around improving people’s experiences within healthcare systems, bridging the gap between conversations about health and the everyday habits people prioritize, and empowering people to prevent and manage chronic disease through sustainable lifestyle changes.

Outside of medicine, I love being as close to the ocean as possible, embracing self-care in all of its forms, lifting weights, enjoying good food on a beautiful patio, and spending quality time with my husband, family, and loved ones.

At the heart of both my personal and professional life is a passion for helping people feel better, live healthier lives, and enjoy the journey along the way.

Why did you choose this topic, and why should people care?

I chose to discuss the importance of fiber intake because I believe it is one of the most powerful, yet consistently underemphasized, tools for supporting weight management and overall health.

In medicine, we often focus heavily on calorie restriction when discussing weight loss, but we don’t always give enough attention to the quality of the foods that we’re encouraging people to put into their bodies.

As someone who has personally experienced digestive issues and the challenges of weight management, I wish the importance of fiber had been emphasized to me earlier rather than simply being told to eat less.

Fiber plays an important role in digestive health, helping us feel full and satisfied after eating, and supporting metabolic health—things like blood sugar regulation and how our bodies process and use energy.

This conversation feels even more important as we see colorectal cancer rates rising among younger adults. We still don’t fully understand why that’s happening, and there certainly isn’t one single cause or solution. But we do know that our overall dietary patterns matter for long-term health, and diets rich in whole grains and other fiber-rich plant foods have been associated with a lower risk of colorectal cancer.

I’m also encouraged by the number of younger Americans embracing vegan, vegetarian, and plant-forward lifestyles, reducing their alcohol consumption, and demanding greater transparency from food companies.

I hope this article can contribute to that momentum, making fiber feel less like an afterthought and more like an essential part of everyday life.

What are the most important things everyone should know?

There are four things I think everyone should know about fiber.

The first thing is that we have to start with the gut microbiome.

Think of the gut microbiome as this huge community of microorganisms living inside your digestive tract. There are trillions of them, including bacteria, fungi, and other tiny organisms—basically all these little “bugs,” for lack of a better word, living in your gut.

They’re in there doing their own thing, and they can either help us or contribute to more harmful effects.

A healthy microbiome is really all about diversity, balance, and function. Certain beneficial microbes can break down fiber and produce compounds that help support the lining of your intestines, which plays an important role in keeping the gut functioning properly.

They can also interact with your immune system, influence inflammation in the body, and affect how your body processes and uses energy.

On the other hand, differences in the gut microbiome have been associated with conditions like obesity, diabetes, and inflammatory diseases, although we’re still learning exactly what those relationships mean.

The second thing I want people to know is that you can influence your gut microbiome.

Your gut microbiome is not fixed. It’s very dynamic, and it can change. Diet is one of the most powerful ways that we can influence the environment in which these microorganisms live.

That means our food choices can shape this ecosystem over time. And the one nutrient I want everyone to think about when they think about gut health is fiber.

Fiber is a carbohydrate that our bodies cannot fully digest. Instead, certain types of fiber reach the colon, or large intestine, where they can become food for our gut microbes.

Different fibers can feed different microbes, which is one of the reasons why I encourage people to eat a variety of fiber-rich foods.

Unfortunately, most U.S. adults don’t consume enough fiber. Recommendations are generally around 22 to 34 grams per day, depending on age and sex.

The third thing I want people to know is that your gut might have a larger impact on appetite and eating behavior than you think.

Think about those moments when you’re craving potato chips, dessert, or something really processed. On the other hand, some people find themselves wanting fruit, vegetables, or other foods that make them feel good. We tend to think about cravings as something happening entirely in our heads, but the gut and brain are actually in constant communication.

The bacteria in our intestines don’t just sit there. They produce compounds that can interact with our hormones, nervous system, and other pathways involved in appetite, how full we feel, and even how rewarding food feels when we eat it.

Researchers are studying whether the gut microbiome itself may also influence our food preferences and cravings. That’s a really fascinating area of research, but we’re not yet at the point where we can say that certain gut bacteria are the reason you’re reaching for the potato chips—or that eating fiber will suddenly make you crave broccoli.

What we do know is that what you eat can shape your gut microbiome over time. That’s another reason I encourage people to regularly eat a variety of fiber-rich foods like fruits, vegetables, beans, nuts, seeds, and whole grains.

And the fourth thing I think everyone should know is why fiber matters for weight management.

Fiber can be particularly helpful because it can help us feel full for longer without requiring you to obsess over counting every single calorie.

This is one of the reasons why I think our conversations about weight loss need to evolve. Calories do matter for weight management, but food quality can also influence things like hunger, fullness, and how sustainable your eating pattern feels.

Think about a meal that contains protein, vegetables, legumes, healthy fats, and plenty of fiber compared with the same number of calories from highly processed, low-fiber foods. Those meals may affect your hunger and fullness very differently.

That’s where fiber can be really helpful. It can be one tool for helping you work with your body instead of constantly feeling like you’re fighting hunger.

What can people do today?

Don’t just focus on what you’re taking out of your diet. Focus on what you can put in.

If you really think about all the fruits, vegetables, nuts, seeds, legumes, and whole grains out there, there are so many different things you can add and play around with. I think that’s actually exciting.

Stop thinking only about restriction. Instead, ask yourself: Am I feeding my body and my gut microbiome the nutrients they need to thrive?

We don’t need another extreme diet. We need to give our bodies more of what they’re designed to use. For something as simple, affordable, and accessible as fiber, I think that’s a pretty powerful place to start.

I think it can be helpful to download a food-tracking app like MyFitnessPal and, instead of using it as a torture device or feeling bad about what you put into it, simply take a look at your daily fiber intake.

Then start working your way up gradually.

One practical approach I like is increasing your fiber by about five grams every few days until you’re getting closer to the recommended amount. That’s not a rigid rule everyone has to follow. The important thing is to increase your intake gradually and pay attention to how your body responds.

You don’t want to go from barely eating fiber to suddenly eating a huge amount overnight. If your gut isn’t used to it, that can lead to bloating, gas, cramping, or changes in your bowel habits.

Remember, your gut microbiome has adapted to the way you’ve been eating. As you start changing that environment and introducing more fiber-rich foods, give your body some time to adjust. And make sure you’re drinking enough water as you increase your fiber intake.

If you’re on a weight-loss journey, focus on fiber. I like to call it a fiber-first approach. That doesn’t necessarily mean fiber literally has to be the first thing you eat at every meal. It means intentionally making fiber-rich foods a priority throughout your day.

And try to enjoy it. Have fun with cooking and exploring different options. Try a fruit or vegetable you don’t normally buy. Play around with beans, nuts, seeds, and whole grains. Find combinations that you actually enjoy eating.

As you start eating this way, you may notice differences in things like how full you feel and your bowel regularity. And as you discover more foods that taste good and help you feel good, hopefully that makes you excited to keep going.

What gives you hope about the future?

What gives me the most hope about the future is the increasing interest people are showing in understanding what’s actually in their food and how the way our food is processed may affect our health.

We’re seeing more research into things like emulsifiers—ingredients that help keep different parts of a food mixed together—preservatives, and other food additives, including how some of them may interact with the gut microbiome.

There’s still a lot we don’t know, especially when it comes to long-term effects in humans, and not all additives affect the body in the same way.

We also know that some types of processing—like refining whole grains—can remove fiber and naturally occurring nutrients.

What encourages me is that people are asking more questions.

And I think as we ask more questions, more research happens.

That’s promising because it shows that we do care about what we consume and that people are taking more ownership of their health.

I think that as we continue demanding more transparency and educating each other, we can get closer and closer to making whole, nutrient-dense, and minimally processed foods more of the standard here in America.

If readers remember only one thing from your article, what should it be?

If readers remember only one thing from this article, I think it should be that health is not about punishment or restriction. It’s about filling our bodies with nutrients that not only taste good, but ultimately make you feel good.

How can readers connect with you?

The best way to interact with me, keep up with what I’m doing, and see both my educational and lifestyle videos is through social media.

You can find me at @dr.tremd on Instagram and TikTok, and I’m also on YouTube.

If you want to check out my three-day gut reset, it’s linked in my bio on my platforms and is available on Etsy as a digital download.

Each One Health Evidence Review

At Each One Health, we review the scientific evidence behind the health information shared in each article. Here’s what the research says about fiber, gut health, and weight management.

Fiber does much more than keep you regular

A review published in Nutrients examined the many ways dietary fiber can affect health. Fiber reaches beyond digestive regularity: certain types can be fermented by bacteria in the colon, influence the gut microbiome, and produce compounds that may affect metabolic and immune function. The review also found that higher fiber intake has been associated with lower body weight and lower cardiovascular disease risk, although different types of fiber can have different effects. 

Fiber and Prebiotics: Mechanisms and Health Benefits — Nutrients

Fiber helps feed the gut microbiome

A 2022 review in Medicine in Microecology explored the relationship between dietary fiber, the gut microbiome, and inflammation. Many fibers are fermented by gut bacteria, producing substances called short-chain fatty acids that help connect what we eat with functions in the gut and elsewhere in the body. The review also emphasizes that different fibers can affect different groups of gut bacteria, supporting the idea that eating a variety of fiber-rich foods may be beneficial. However, the authors note that clinical studies vary considerably in the type and amount of fiber used, so scientists are still working to understand exactly how these effects translate into disease prevention and treatment. 

The Gut Microbiome: Linking Dietary Fiber to Inflammatory Diseases — Medicine in Microecology

Fiber can support weight management—but it is not a magic weight-loss tool

A systematic review and meta-analysis combined 62 randomized controlled trials involving 3,877 adults to examine whether viscous fiber could affect body weight without requiring participants to follow a calorie-restricted diet. On average, viscous fiber produced small but statistically significant reductions in body weight, BMI, and waist circumference. The effect on weight was modest—about 0.33 kilograms, or 0.7 pounds, on average—which reinforces an important point: fiber can be one useful part of a weight-management strategy, but it should not be viewed as a stand-alone weight-loss treatment. 

It is also worth noting that this study specifically examined viscous fibers, which form a gel-like substance when mixed with water. Its results should not be interpreted to mean that every type of dietary fiber will produce the same effect on body weight. 

Can Dietary Viscous Fiber Affect Body Weight Independently of an Energy-Restrictive Diet? — The American Journal of Clinical Nutrition

Most Americans still are not getting enough fiber

The CDC reports that most U.S. adults consume only about half of the fiber they need. Current recommendations for adults generally range from 22 to 34 grams per day, depending on age and sex. Fiber can support digestive health, help with blood sugar control, and help people feel full for longer. 

The CDC also recommends increasing fiber gradually. Increasing it too quickly can cause bloating, gas, cramping, constipation, or diarrhea, and adequate water intake is important as fiber intake rises. That supports Dr. Crumbs’ practical approach of gradually working toward your daily fiber goal rather than trying to dramatically change your diet overnight. Her suggestion of increasing by about 5 grams every few days is a practical method for doing that; the specific 5-gram interval itself is her approach rather than a CDC guideline. 

Fiber: The Carb That Helps You Manage Diabetes — CDC

The Bottom Line

The evidence supports making fiber-rich foods a regular part of a healthy eating pattern. Fiber contributes to digestive health, helps nourish the gut microbiome, can support feelings of fullness and blood sugar regulation, and may modestly support weight management. Different fibers have different effects, which is another good reason to get fiber from a variety of foods—such as fruits, vegetables, beans, lentils, whole grains, nuts, and seeds—rather than relying on a single source.