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Foods typically contain a combination of the two types of fiber, meaning eating a variety of: Fruits Vegetables Nuts Seeds Legumes Grains Meeting Daily Requirements for Digestive Health These will provide you with adequate amounts of both

Frequency depends on your goals and lab values

Ensure adequate B12 and folate intake, and consider additional supplements, strategies or herbal support under professional guidance

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Vegans, vegetarians, people over the age 50, anyone with stomach/bowel issues like chronic gastritis, leaky gut, IBS or celiac, and anyone who regularly takes medications such as Metformin, PPIs (used for GERD), H2 Receptor Antagonists (used for peptic ulcers), or anything that interferes with stomach acid production are actually at risk for vitamin B12 deficiency, and should supplement B12 regularly