Fibre Fuelled.
Fibre - It’s currently the talk of the town… and for good reason!
It’s no longer just that tub of Metamucil that has sat untouched on the bench for years or that thing added to Tip Top white bread to call it ‘high fibre’. In fact, I’d rather you ditched both of those things if they still happen to be hanging around.
It also does more than just help you go to the toilet!
Don’t get me wrong, it definitely can do that, which is important, but there is so much more to fibre and it’s all to do with the star of the show - your Gut Microbiome.
Current research findings have enough new evidence to now call the Gut Microbiome an organ, in its own right!
The evidence is no longer just mounting, it’s official - the state of our gut bacteria has everything to do with the state of our health. This can partly be seen in the metabolites that gut bacteria have the potential to help produce. Some of those metabolites have been associated with positive states of health, while others, not so much.
If you are eating a diverse diet full of whole foods, plant fibres and fermented foods, your microbiome will most likely contain higher levels of fibre-degrading bacteria that can have a positive impact on your health and wellness.
When the gut bacteria breakdown the fibre in your foods, short chain fatty acids (SCFAs) such as butyrate, acetate and propionate are produced. These guys are super important, essential actually. They help do things like reduce inflammation, improve cholesterol, regulate appetite, control blood glucose, help out the immune system, even assist your mood (think neurotransmitter production e.g. serotonin, vagus nerve and gut-brain axis function).
Low levels of SCFAs have been heavily associated with IBS and Inflammatory Bowel Disease (IBD - including Crohn’s disease and Ulcerative Colitis). This can partly be because having a low-fibre diet or excessive levels of protein can lead to having excessive levels of mucin degrading bacteria, metabolite and neurotransmitter consuming bacteria and production of detrimental metabolites such as Trimethylamine N-oxide (TMAO).
Having excessive levels of mucin degrading bacteria for example can lead to damage of the mucosal lining in your gut or intestinal permeability (aka leaky gut). High levels of TMAO production have been closely associated with atherosclerosis and heart disease. Other health conditions associated include obesity, type 2 diabetes, autoimmune conditions, and degenerative diseases like Alzheimer’s; all very common today but should not at all be considered normal.
It’s important if you are experiencing digestive issues to talk with a practitioner so you can work together to dismiss anything else going on in the GIT such as SIBO or parasites. Metagenomic microbial testing has really come a long way in the last couple of years especially and can tell you a lot about what’s going on in there and where to focus your attention.
Most people however are currently well below the daily recommended Fibre intake which is approximately 30g/day for women and 25g/day for men. I’d say that’s even a conservative amount.
There are three different types of fibre. All of them have different functions and benefits, however, it’s important to have a variety of all three.
Soluble: Promotes a feeling of fullness by slowing down the emptying process as it dissolves in water. Helps to stabilise blood glucose levels by preventing sugar spikes and reduce LDL cholesterol.
Found in - Oats, chia seeds, barley, legumes, vegetables, and fruits.
Insoluble: This fibre absorbs water which helps to bulk stools, support regular bowel movements and appears to help food pass through the stomach and intestines. It also helps to keep you full, maintain a healthy digestive environment and can greatly improve some bowel-related health problems (unless in a severe flare up) such as IBS, gastroesophageal reflux disease (GERD), diverticulitis, constipation, and haemorrhoids.
Found in - Nuts, seeds, skins of vegetables, fruit, wholegrains.
Resistant starch: This fibre isn’t digested in the small intestine, hence the name resistant. Resistant starch moves into the large intestine where it’s a huge source of fuel for your beneficial bacteria. When the bacteria digests resistant starches, they form metabolites, most notably butyrate, a short chain fatty acid.
Found in - Some are found in grains, seeds, and legumes. Another type is formed when starchy foods like potato and rice are cooked and then cooled (good excuse for leftovers).
If you’re keen on increasing your fibre intake - do it slowly. A rapid increase in fibre intake can cause more discomfort than necessary, especially if your mucosal lining is compromised. Another factor to keep in mind is that a diet high in fibre needs a sufficient water intake to support this. Another area that needs increasing for many people!
If you are experiencing continual digestive discomfort and would like to optimise your gut health - reach out. I have a free 15min discovery call available to work out if I’m the right practitioner for your needs.
Sarah Kate x