What is FIBRE… and why you NEED it
Because… Your beneficial microbes NEED, LOVE and MUST have fibre.
WHAT are beneficial bacteria? Well…
👤Your body consists of approximately 100 trillion cells.
🦠 90% of those cells are microbes... a collection of bacteria, archaea, fungi, viruses and protozoa.
🤓 Thus, you are 90% bacteria on a cellular level 🤓
In fact... We are considered by science as “hybrid organisms” consisting of mostly microbial cells with.... SOME... human cells!
The vast majority of these microbes reside in your gastrointestinal tract (the tract from the mouth to the anus) having about 104 microorganisms from 300–3000 different species. And get this… there are over 43 million different microbial genes that interact with your mere 22,000 human genes!
🧬🦠YOUR Gut Microbiota underpins your health at both the genetic and mechanistic levels 🧬🦠
The richness, evenness, function and numbers of BENEFICIAL BACTERIA is of utmost importance, as it …
Produces 95% of Serotonin in located in your gut. Serotonin influences mood, appetite, and sleep.
Assists in the metabolism and absorption of nutrients, including carbohydrates and proteins, bile acid, vitamins and other bioactive compounds.
Is crucial for producing Brain-derived neurotrophic factor (BDNF) – growth hormone - which is transported to the hippocampus in the brain. The hippocampus is involved with learning and the processing of thoughts and experiences into long-term memory.
Underpins the bidirectional communication highway... from your brain to your enteric system (gut) to your brain. Your enteric system controls motor functions, local blood flow, mucosal transport, modulation and secretions of your gastrointestinal system.
Assists with Endocrine secretions and functions… Pineal, Pituitary, Parathyroid, Thyroid, Adrenals, Pancreas, Ovaries, Testis.
Modulates, monitors and teaches the Immune system what to do… 80% of your immune cells are located within your intestines.
Optimizes communication between taste receptor cells in the mouth and those in the intestines, regulating appetite and cravings.
Is responsible for Melatonin production – your gut produces 400 times more melatonin than the pineal gland.
Produces B Vitamins (even a teeny tiny bit of B12).
Produces natural antibiotics.
Influences bone density health primarily through its modulation of the immune system and systemic inflammation.
Regulates hormones. In particular, regulates estrogens through secretion of β-glucuronidase, an enzyme that deconjugates estrogens into their active forms.
So… considering YOU have MORE microbial cells than human cells (your Gut Microbiome) and they form the foundation of your health… and they survive off FIBRE…
Then FIBRE is ESSENTIAL for you IT (and you) to survive.
WHAT is fibre?
It is the non-digestible component of certain foods that passes through the upper part of the Gastrointestinal tract (stomach, small intestines) undigested. The fibre ends up in the large intestine (large bowel) where it's fermented by your gut microbes.
What are sources of FIBRE?
Unprocessed, whole grains, vegetables, fruit, beans, legumes and to a lesser extent… nuts and seeds.
Fibre has been dominant in the human diet for millions of years…
Our ancestors consumed about 100g of various digestible and indigestible dietary fibre from plants per day.
Research reveals that up to 60g (a day) of 'these compounds' would have to reach the large intestines JUST to MAINTAIN your beneficial gut microbial community.
However, on average the standard ‘Western’ diet can provide as little as 10g a day with European countries fairing a little better at around 20g a day. And sadly… governing bodies that establish the Recommended Dietary Intake (RDI) for populations have set the “Adequate Intake” (used when an RDI cannot be determined) as 30g of Fibre per day for Men, and 25g of Fibre per day for Women. An amount lower than what is really necessary for optimal health.
Why is FIBRE so important? Because as research clearly states…
“Dietary fiber is fermented by the human gut microbiota, producing beneficial microbial metabolites,
such as short-chain fatty acids. Over the last few centuries, dietary fiber intake has DECREASED tremendously, leading to detrimental alterations in the gut microbiota. Such changes in dietary fiber consumption have contributed to the global epidemic of obesity, type 2 diabetes, and other metabolic disorders. The responses of the gut microbiota to the dietary changes are specific to the type, amount, and duration of dietary fiber intake. The intricate interplay between dietary fiber and the gut microbiota may provide clues for optimal intervention strategies for patients with type 2 diabetes and other noncommunicable diseases” [2]
Fibre comes in different forms such as… Insoluble fibre, Soluble fibre, Resistant starch, Lignins, Cellulose, Polysaccharides, Oligosaccharides, Galactoolicogsaccharides, Pectic substances, Mucilages, Indole-3-Carbinol etc. and the list goes on and on..
And then there are PREBIOTICS.
A prebiotic IS a fibre, but a fibre is NOT always a prebiotic!
What’s the difference?
While 'fibre' encourages the growth of a WIDE variety of beneficial gut microbes (and that’s a good thing) the difference is that Prebiotics selectively evoke a health-promoting effect on microbes within the microbiota.
But KEY… is eating a VARIETY of PREBIOTICS and FIBRE… and do NOT focusing on one type because…
“Focusing on a single type of Prebiotic can actually cause a reduction of bacteria species, and selectively promote the growth of certain types of bacteria which are detrimental to health” [3]
What are some examples of prebiotics, you’re wondering?
Well THIS list is extensive… OLIGOSACCHARIDES (e.g., Brussel sprouts, a variety of Beans, Leek, Grapefruit, Garlic, Raspberries, Ripe bananas, Wheat, Barley, Onion, Pistachios… and the list goes on). PLANT POLYPHENOLS (a class of compounds) are Prebiotics… but how do you choose them? You don’t need to. You just need to know that Polyphenols are micronutrients that naturally occur in plants. There are more than 8,000 types of polyphenols that undergo extensive biotransformation by beneficial bacteria when they reach the large intestine!!
Prebiotics also come in the form of POLYUNSATURATED FATTY ACIDS (omega-3 and omega-6’s) … Avocadoes, Sesame seeds, Flaxseeds (linseeds), Sunflower seeds, Chia seeds, Hemp seeds, Soybeans, Pistachios, Walnuts, Brazil nuts, Pine nuts, Amaranth, Quinoa, Brown rice and the list goes on and on.
And then there are FRUCTOOLIGOSACCHARIDES (FOS) and Inulin are prebiotics found in… Seaweed, Jerusalem Artichokes, Leek, Asparagus, Tomatoes, Chicory, Garlic, Banana, Wheat and Onions to name a few. Again the list is extensive . Add to this GALACTOOLIGOSACCHARIDES (GOS) e.g. Peas, Chickpeas, Lentils, Beans, Beetroot, Pumpkin, Cashews, Pistachios, Custard apple and (yes again) the list goes on and on. But that’s not all… there are MANNANOLIGOSACCHARIDES (MOS) derived from the outer cell wall of yeast Saccharomyces cerevisiae in Nutritional yeast and Xylo-oligosaccharides (XOS) found in honey, many fruits and vegetables.
Thinking… that must be it?!
Nope…. There are also FRUCTANS found in Garlic, Onions, Dates, Asparagus, Persimmons, Brussel sprouts, Fennel, Snow Peas, Pomegranate, Watermelon, Nectarines, Ripe Bananas, Cabbage and the list goes on... and then there are Galactans in Beans, Lentils, Broccoli, chickpeas and more.
And then there’s RESISTANT STARCH…. that’s a WHOLE other BLOG.
The list is extensive… no need to write them all down. JUST CONSUME A VARIETY OF PLANTS.
And do NOT be lured into taking Fibre supplements, thinking it’s a good thing… because you’ll end up consuming TOO much of one type of FIBRE in which may cause an IMBALANCE by selectively stimulating the growth of a single species, or limited number, of beneficial microbes.
Again… the MOST important thing to do is consume a VARIETY of Fibre (which includes Prebiotics) to create a diverse, rich, even and functional Gut Microbiome.
So, make the DECISION you are going to start with health supporting behaviours right NOW with ONE simple change that ensures you start your journey in getting FIBRE + VARIETY…
CHANGE your morning and afternoon snack. Or if you’re not having one… ADD it in!
Pack your bag every morning with 2 pieces of fruit and a handful of nuts… and you’re set! Example…
Monday morning… Unripe banana & handful of raw unsalted Pecans.
Monday afternoon… Pear & handful of raw unsalted Brazil nuts.
Tuesday morning… Passionfruit & handful of raw unsalted Almonds.
Tuesday afternoon… Kiwi fruit & handful of raw unsalted Hazelnuts.
Wed morning… Red apple & handful of raw unsalted Cashews.
Wed afternoon… Orange & handful of raw unsalted Macadamias.
Thurs morning… Strawberries & handful of raw unsalted Pistachios.
Thurs afternoon… Blueberries & handful of raw unsalted Walnuts.
Friday morning… White Grapes & handful of raw unsalted Pecans. Friday afternoon… Persimmon & handful of raw unsalted Brazil nuts.
Sat morning… Black Grapes & handful of raw unsalted Almonds.
Sat afternoon… Mandarin & handful of raw unsalted Hazelnuts.
Sun morning… Watermelon & handful of raw unsalted Cashews.
Sun afternoon… Green apple & handful of raw unsalted Macadamias.
Making a simple CHANGE like this… is one teeny tiny step that gives you enormous benefits. And gets you feeling better to make the next step towards optimal health.
So make the decision now that you’re going to head to the shops NOW, or this afternoon, this evening or tomorrow… and replace your daily snacks (or start with adding in morning and afternoon snacks) with FRUIT & NUTS for a WHOLE month… and then gauge how much better you feel!
This is just ONE of the many food strategies (there’s lifestyle ones too) that are proven (by science), that when implemented, WILL ensure you feed your Microbiome… so IT THRIVES… and thus… YOU THRIVE.
I hope this article helps you and your health.
If you want to know more about my programs that are designed to IMPROVE your Gut Health then head HERE or if you want to eat your way back to health — one meal at a time — check out my Gut Health Recipe Compendium. Nat xx
References
Ara Koh, Filipe De Vadder, Petia Kovatcheva-Datchary, Fredrik Bäckhed. From Dietary Fiber to Host Physiology: Short-Chain Fatty Acids as Key Bacterial Metabolites. Cell,Volume 165, Issue 6. 2016. Pages 1332-1345, ISSN 0092-8674, https://doi.org/10.1016/j.cell.2016.05.041.
Fu J, Zheng Y, Gao Y, Xu W. Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms. 2022 Dec 18;10(12):2507. doi: 10.3390/microorganisms10122507. PMID: 36557760; PMCID: PMC9787832.
Davani-Davari D, Negahdaripour M, Karimzadeh I, Seifan M, Mohkam M, Masoumi SJ, Berenjian A, Ghasemi Y. Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods. 2019 Mar 9;8(3):92. doi: 10.3390/foods8030092. PMID: 30857316; PMCID: PMC6463098.