At her lab on the University of Illinois campus in Champaign Hannah Holscher leads a team of researchers dedicated to uncovering the complex relationship between diet and the human microbiome.
They conduct in-depth analyses of biological samples such as blood, stool, and urine, and examine vast datasets from microbiome studies.
Their goal is to better understand how the trillions of microbes in our bodies help break down food components that human enzymes alone cannot digest she explained in an interview with CNBC Make It in January.
Holscher’s research plays a key role in shaping evidence-based dietary recommendations aimed at supporting overall health digestion and disease prevention.
She also applies these scientific insights to her personal eating habits using her findings to guide her own gut-friendly diet choices.

Holscher emphasizes the importance of one essential nutrient for maintaining a healthy gut: dietary fiber.
I make it a point to meet my daily fiber recommendation which is around 25 grams she shared highlighting fiber’s critical role in supporting digestion and feeding beneficial gut bacteria.
Despite its benefits most American adults fall short of this goal consuming only about 10 to 15 grams of fiber per day on average according to Harvard Health Publishing.
This significant gap between recommended and actual intake can impact gut health digestion and overall well-being.
Holscher’s focus on fiber reflects her commitment to both research-based nutrition and practical everyday wellness.

The Gut-Friendly Breakfasts This Dietitian Relies on Daily
To support her gut health Hannah Holscher starts her mornings with meals packed with dietary fiber and probiotics. She intentionally includes ingredients known to benefit the microbiome such as leafy greens, berries, apples, avocados, and chia seeds.

Her typical breakfast rotation includes:

* Overnight oats made with whole rolled oats, chia seeds, flaxseeds, milk, berries, and a touch of honey
* A bowl of high-fiber cereal
* Yogurt topped with granola

I make a conscious effort to include a wide variety of plant-based foods in my diet fruits, vegetables, whole grains, nuts, and legumes Holscher says emphasizing the importance of diversity for a healthy gut microbiome.

Source: https://www.nbcphiladelphia.com/news/business/money-report/im-a-dietician-and-microbiome-researcher-the-gut-friendly-breakfast-i-eat-every-day/4197371/