A fermentable fiber that feeds gut bacteria to produce beneficial fats that nourish the gut lining. Most dependable effects: steadier blood sugar, better insulin sensitivity when control is already impaired, and more regular bowel movements. Cholesterol, fullness, and inflammation effects are smaller and less certain. Response varies widely between individuals. Downsides are mild digestive symptoms, avoidable by starting low. (Full Review)
| Marker | Target | Why |
|---|---|---|
| Fasting glucose | 70–85 mg/dL | Tracks basal blood sugar control |
| HbA1c | < 5.4% | Average blood sugar over ~3 months |
| Fasting insulin | 2–6 µIU/mL | Detects insulin resistance earlier than glucose |
| HOMA-IR | < 1.5 | Estimates insulin resistance from glucose and insulin |
| Triglycerides | < 80 mg/dL | Marker of metabolic and carbohydrate handling |
| LDL cholesterol | < 100 mg/dL (context-dependent) | Cardiovascular risk marker; may fall modestly |
| hs-CRP | < 1.0 mg/L | General inflammation marker |
Cadence: Baseline, 8–12 weeks after reaching target dose, then every 6–12 months