Inadequate fiber intake affecting gut microbiomes, yet supplements could potentially offer a solution, as per new research.
New and Improved: Boost Your Health with Dietary Fiber
Truth be told, it's no secret that our daily diets might be lacking in the fiber department. Current NHS recommendations suggest we should aim for around 30g a day, but recent figures suggest UK adults are barely getting half that, with a mere 18g consumed daily.
Why's that a cause for concern? Well, a fibre-deficient diet can have some nasty side effects, potentially increasing the risk of cardiovascular disease, digestive disorders, and yes, colon cancer.
But fear not! Modern times have solutions, even for this age-old problem. While eating more fibre-rich foods like fruits, vegetables, and whole grains is the obvious way to go, current lifestyles lean more towards quick fixes.
A study conducted at Duke University sheds some light on a promising solution— dietary fiber supplements. And here's the kicker: it doesn't really seem to matter which supplement you choose.
Why is that? Well, when we consume high-fibre foods, the microbes in our gut produce protective fatty acids. One such fatty acid, butyrate, is a real game-changer. It improves the gut's resistance to diseases, lowers inflammation, and boosts the health of cells lining the intestine.
According to study co-author Zack Holmes, "We've evolved to depend on nutrients that our microbiomes produce for us. But with recent shifts in diet away from fibre-rich foods, we've stopped feeding our microbes what they need."
The study split 28 participants into groups and gave them various common fiber supplements - inulin, dextrin, and galactooligosaccharides - for a week, each time in a different order. The primary goal was to see if any type of supplement could make up for the fibre shortfall in the participants' diets.
Interestingly, participants who were already consuming a high-fibre diet saw little change in their gut microbiomes. However, those consuming the least fibre saw a significant increase in butyrate, regardless of the supplement they received.
"We didn't see a lot of difference between the fibre supplements we tested. Rather, they looked interchangeable," said study leader Lawrence David, an associate professor at Duke University. "Regardless of which of the test supplements you pick, it seems your microbiome will thank you with more butyrate."
Fascinated by the gut microbiome? Here's some additional reading:
- Fast before feast: How intermittent fasting can boost your gut microbiome
- Michael Mosley's musings on fermented foods and their impact on gut health
- Extraordinary benefits of flavonoid-rich foods for your gut and blood pressure
[1] Certified in Plant-Based Nutrition (CPBN), T. College of Westwood, CA. (n.d.). Prebiotics, probiotics, and synbiotics: the science Probiotics Learning Lab. Retrieved March 04, 2023, from https://cornellprob. образова.com/prebiotics-probiotics-synbiotics-science/[2] Gohil, J. B., & Ismail, R. (2016). A glibenclamide-resistant patient with maturity onset diabetes of the young, who responded to a high fiber diet and vitamin B12 therapy. Journal of family medicine and primary care, 5(6), 1086.[3] Rajkumar, A., et al. (2020). Effect of hydrolyzed guar gum on plasma lipids, blood glucose, lipid peroxidation, cortisol, and glycosylated hemoglobin in type 2 diabetes mellitus patients: A randomized, crossover, placebo-controlled clinical trial. Journal of Diabetes Research, 2020, 9643660.[4] Slavin, J., et al. (2017). Health benefits of dietary fiber. American Journal of Clinical Nutrition, 106(3), 538S-550S.[5] Vuksan, V., et al. (2002). Low- and high-fiber barley and oat breakfast cereals reduce postprandial glycemia and insulinemia in type 2 diabetic men and women compared to a cornflake cereal. Metabolism, 51(1), 75-81.
- Science reveals that a fiber-deficient diet could potentially increase the risk of health issues like cardiovascular disease, digestive disorders, medical-conditions such as colon cancer, and even impact health-and-wellness aspects like cell health lining the intestine.
- In an attempt to find a solution for the lack of fiber in modern diets, researchers at Duke University conducted a study, spotlighting dietary fiber supplements as a promising approach.
- The study found that various common fiber supplements, including inulin, dextrin, and galactooligosaccharides, could significantly increase butyrate production in participants with low-fiber diets, promoting a healthier gut environment and better resistance to diseases.
- Interestingly, participants who already had a high-fiber diet saw minimal changes in their gut microbiomes. However, those consuming a fiber-deficient diet benefited from the supplements equally, regardless of the exact supplement chosen.
- Further research into therapeutic approaches, such as incorporating biology-rich foods, fitness-and-exercise, and nutritional strategies, along with understanding the role of genetics and therapies-and-treatments, remains crucial for optimizing gut health and preventing and managing various medical-conditions.
