Dietary Fiber, Leaky Gut, and Autoimmune Disease: What You Need to Know


June 14, 2018 by Deborah Penner


If your gut health is struggling, everything else follows. From digestion to immune function and hormone balance, the health of your microbiome is the foundation of overall well-being. When the gut lining becomes compromised—a condition often referred to as leaky gut syndrome—it can trigger widespread inflammation and autoimmune responses, leading to issues like joint pain, skin conditions, thyroid disorders, and digestive distress.


A key factor in healing and maintaining gut integrity is ensuring you get the right dietary fiber and beneficial probiotics to support your microbiome.

The Gut-Brain Connection: Why It Matters

Your gut isn’t just a digestive system—it’s your “second brain.” With nearly as many neurons as your actual brain, the gut plays a significant role in neurotransmitter production, immune function, and hormone regulation (including the conversion of T4 to T3 for thyroid health). When gut health declines, it affects mood, energy levels, metabolism, and even cognitive function.



New research also highlights the importance of the oral microbiome in overall health, showing potential links between oral bacteria and cognitive decline. This further emphasizes how digestion, inflammation, and even brain health all trace back to what’s happening in the microbiome.


Gut Health, Soil, and Your Microbiome

The microbes in your gut are strikingly similar to those found in healthy, living soil. Eating organically grown produce from rich soil (and even leaving a little dirt on your veggies!) can help restore the balance of good bacteria in your gut.


Another way to boost microbial diversity is by incorporating lacto-fermented foods like sauerkraut, kimchi, and fermented vegetables into your diet. Just be sure to buy them raw and refrigerated—canned, shelf-stable options lack live probiotic cultures.

The Fiber-Microbiome

Connection: Why It’s Essential

Without enough dietary fiber, your beneficial gut bacteria starve, making your microbiome vulnerable to imbalance. Researcher Kerry Bone even suggests that maintaining adequate prebiotics (fiber) is more important than taking probiotics alone.

Soluble vs. Insoluble Fiber: The Key Players in Gut Health

There are two main types of dietary fiber:

  • Soluble Fiber: Found in foods like chia seeds, cucumbers, okra, berries, and nuts, this gel-like fiber seals and repairs the gut lining, stabilizes blood sugar, and feeds beneficial gut bacteria by fermenting into short-chain fatty acids. This makes it a powerful tool for managing leaky gut and inflammation.
  • Insoluble Fiber: Think of this as the “scrub brush” of your intestines. Found in leafy greens like kale, spinach, and arugula, as well as celery, insoluble fiber helps move waste through the gut, supporting regular bowel movements and detoxification.

Both soluble and insoluble fiber work together to provide structure for the microbiome, nourish the gut lining, and regulate immune function—all of which are essential in preventing and managing autoimmune disease.

How Much Fiber Do You Need?

If you’re eating a variety of berries, leafy greens, nuts, seeds, and fresh vegetables at least twice a day, you’re likely getting a good mix of soluble and insoluble fiber. However, you can always fine-tune based on your body’s signals:


  • For loose stool: Increase soluble fiber (chia seeds, flaxseeds, psyllium).
  • For constipation: Add more insoluble fiber (leafy greens, cruciferous veggies).
  • For blood sugar balance: Extra soluble fiber helps slow glucose absorption and stabilize insulin levels.

A simple way to boost fiber intake is by soaking 1-6 tablespoons of chia, flax, or psyllium seeds in water overnight and drinking them throughout the next day.

A Word of Caution: Go Slow!

Some high-fiber foods can cause bloating and gas, especially when first introduced. Jerusalem artichokes, for example, are notorious for this! (Even Lewis and Clark’s expedition journals mention their team experiencing digestive distress after eating them.) To avoid discomfort, start small and increase fiber intake gradually.

The Microbiome, Nutritional Ketosis & Brain Health

The Bottom Line

Your microbiome is the foundation of your health. By fueling it with fiber, probiotics, and nutrient-dense whole foods, you support immune balance, digestion, and hormone function—and help prevent or heal leaky gut and autoimmune disease.


Looking for practical ways to support gut health? Reach out today to learn more about how Metabolic Rescue can help optimize your digestion, energy, and well-being!

Watercolor-style cows grazing in a green pasture under a bright sky

Tallow: A Nutrient-Rich Traditional Fat for Cooking, Skincare, and More

By Deborah Penner • June 25, 2025
March 25, 2025 by Deborah Penner In a world full of modern seed oils and synthetic skincare products, tallow is making a comeback—and for good reason. In his latest article, Dr. Robert Malone explores this time-honored fat that has nourished and supported humans for generations. From its dense nutritional profile to its unique benefits for the skin, tallow stands out as a versatile, shelf-stable, and highly bioavailable source of essential fatty acids, fat-soluble vitamins (A, D, E, K2, and B12), and anti-inflammatory compounds like conjugated linoleic acid (CLA). Dr. Malone breaks down what tallow is, how it’s rendered, and why sourcing it from grass-fed animals matters. He covers its historical culinary use, superior storage potential, and modern skincare advantages. He also shares how to make tallow at home, along with tips for storage, sourcing, and practical applications—even including a nod to traditional meat drippings. If you’re interested in ancestral nutrition, reducing toxic exposures, or reclaiming sustainable practices in your home and kitchen, this article is a must-read.  Read the full article on Robert Malone’s website to explore the health benefits, uses, and how-to of tallow.
Plated roasted lamb chop with herbs, berries, and lemon slices on a white dish

Collagen, Glycine & Gelatin: Unlocking the Healing Power of Meat Shanks

By Deborah Penner • March 20, 2025
March 20, 2025 by Deborah Penner If you’re looking for a powerful way to support metabolism, joint health, and overall vitality—without reaching for another supplement—consider this often-overlooked cut of meat: the shank. In a recent article on Mercola, Ashley Armstrong highlights why shanks (from beef, pork, or lamb) may actually outperform steaks when it comes to nutrient density and health benefits. Rich in collagen and connective tissue, shanks offer a more balanced amino acid profile than typical muscle meats. When cooked low and slow, they yield gelatin—a form of collagen that’s easier for the body to absorb. This provides crucial support for the skin, joints, bones, and gut, while also boosting metabolic health through glycine, a key amino acid that helps regulate inflammation and energy production. Armstrong also explores the wisdom of traditional diets, which prioritized nose-to-tail eating and naturally included more collagen-rich foods. Today’s steak-heavy habits miss out on these benefits, making shanks an easy and affordable way to restore that balance. The article includes 15 time-tested recipes from around the world, and a video walking through Armstrong’s favorite braising method.
Silhouetted figure facing a vivid watercolor sky with a cell tower and power lines at sunset

The Hidden Dangers of 5G and EMF

By Deborah Penner • March 17, 2025
March 17, 2025 by Deborah Penner Electromagnetic fields (EMF) and 5G technology have rapidly expanded across the globe with little consideration for their long-term impact on human health and the environment. Dr. Mark Trozzi, a dedicated physician and researcher, explores the hidden dangers of EMF exposure and the heightened risks that come with 5G. He reveals how governmental agencies, despite being informed of the concerns, have remained powerless in the face of telecom industry influence. Even before the rollout of 5G, studies linked EMF exposure to a range of serious health issues, including cancer, infertility, neurological disorders, and cardiovascular disease. Dr. Trozzi highlights that 5G takes these risks further with the use of higher frequencies, such as 60 GHz, which directly interact with oxygen molecules and could disrupt their ability to bind with hemoglobin. He also sheds light on the military origins of some 5G frequencies and the aggressive destruction of trees to facilitate stronger signals—an alarming environmental consequence. Through his research, Dr. Trozzi underscores the urgent need to recognize EMF radiation as a major public health threat. He calls for awareness, education, and practical steps to mitigate exposure, drawing attention to the work of leading experts like Dr. Devra Davis and Dr. Arthur Firstenberg. To learn more about the critical health risks of 5G and EMF exposure, read the full article and watch the video at drtrozzi.news .
Person crouching in a grassy field beside a vivid blue, orange, and pink fire-like landscape

Wildfire Illness and the Overlooked Lessons in Lung Health

By Deborah Penner • March 11, 2025
March 11, 2025 by Deborah Penner Wildfire smoke exposure has profound health consequences, yet its impact on chronic illness remains widely overlooked. A Midwestern Doctor explores the link between particulate matter inhalation and conditions such as cardiovascular disease, lung disease, and cognitive decline, emphasizing the role of glutathione in protecting lung tissue. The article highlights the lessons learned from wildfire-related illnesses, particularly how exposure worsens pre-existing inflammatory conditions and contributes to long-term health deterioration. It also sheds light on the parallels between wildfire toxicity and other environmental exposures, such as pollution and pharmaceuticals, that can push individuals past their body’s threshold for chronic illness. One of the most promising solutions discussed is nebulized glutathione, which replenishes the lungs’ natural defense system, helping mitigate damage from smoke inhalation and potentially offering relief for those suffering from COPD. Additionally, the therapeutic potential of DMSO in respiratory conditions is examined, alongside other integrative approaches for addressing the systemic effects of wildfire exposure. To understand how wildfire illness can reshape our approach to lung health and chronic disease, read the full article by A Midwestern Doctor on The Forgotten Side of Medicine .

How Injected Proteins May Be Rewiring the Immune System

By Deborah Penner • March 8, 2025
Key Takeaways from the Interview

Understanding Zeta Potential and Its Impact on Health

By Deborah Penner • February 24, 2025
Certain substances, such as aluminum, are known to reduce zeta potential, increasing the likelihood of sluggish blood flow and microcirculatory issues. On the other hand, practices like optimizing mineral intake, reducing toxin exposure, and supporting kidney function can help restore and maintain a healthy zeta potential . For a deeper dive into how zeta potential affects overall health and what can be done to support it, read the full article on Unbekoming Substack .