Fiber and gut microbiome -
In addition to this interaction effect, direct effects of dietary fiber intake on the gut microbiome generally increased Clostridiales, which also play a pivotal role in regulating localized and systemic inflammation [ 56 ]. These microbial alterations also varied among specific fiber sources, with the greatest effects deriving from pectin and fruit fiber.
For instance, abundances of E. prausnitzii as well as their functions in the degradation of polysaccharides were enriched in participants with greater dietary fiber and, especially, pectin intake.
We also linked individual microbial signatures to chronic systemic inflammation. These findings collectively offer novel human evidence supporting a variety of fiber-gut-microbiome interactions relevant to chronic systemic inflammation.
Specifically, in our population, P. copri carriage eliminated the strongly protective effects of increased fiber intake on systemic inflammation, with P. copri carriers distributed across a range of generally modest CRP levels and non-carriers varying between higher and lower extremes according to fiber intake.
The impact of P. copri on human health overall is still controversial, as conflicting results have been reported among different populations and phenotypes. As a fiber-degrader, Prevotella was positively associated with production of SCFAs e.
Conversely, P. copri has been associated with chronic inflammatory conditions such as rheumatoid arthritis [ 42 , 43 ] and insulin resistance and glucose intolerance [ 44 ]. Strain-level heterogeneity and distinct clades of the P.
copri complex may contribute to its functional diversity and some of these apparent phenotypic contradictions [ 59 , 60 ].
For instance, genetically diverse P. copri isolates utilize distinct sets of polysaccharides from dietary plant sources [ 59 ]. The combination of P. copri diversity, fiber type and amount diversity, and the gradual, multi-generational loss of P. copri clades from Westernized populations could account for the complexity of this interaction [ 39 ].
Our findings suggest that P. copri could in principle have both direct effects on systemic inflammation, as well as opposing, indirect effects caused by reduced bioavailability of fermentable fibers or other fermentation products to other microbes. Additional investigation is thus needed to functionally characterize the influence of P.
copri on modulating dietary effects on inflammation, health, and host-microbe coevolution. An additional intriguing result from this study was the specificity of many fiber-microbiome influences to fruit fibers and pectin.
As a major soluble fiber component in the plant cell wall, particularly in fruits and vegetables, pectin serves as the nutritional niche for some groups of bacteria, such as B. thetaiotaomicron [ 61 ], F.
prausnitzii [ 49 ], and E. eligens [ 8 ]. It is likely that the chemical complexity of pectin relative to other fiber sources facilitates its capacity to nourish diverse microbial communities [ 62 ].
Polysaccharide utilization loci that orchestrate the detection, sequestration, enzymatic digestion, and transport of complex carbohydrates have been identified in most gut-resident species, especially among the Bacteroidetes [ 63 ].
However, knowledge of the impact of pectin in particular on the gut microbial communities is still limited and has been restricted to in vitro and animal studies. To our knowledge, we for the first time identified pectin-induced alterations in gut microbiota composition and functional capabilities and subsequent impact in inflammation in a human population study.
These results suggest that pectin intake may exert a selection pressure on the gut microbiota leading to the predominance of organisms that degrade pectic polysaccharides and an enhancement of functional activities specifically based on their utilization.
This supports the notion that gut microbial strains are highly specialized, particularly with respect to carbon source utilization and products, and can evolve and adapt over the course of an adult lifetime to utilize a unique subset of complex polysaccharides in a personalized, individual-specific manner [ 61 ].
At least one additional recent study, using a distinct population and methodology, found potentially similar between-subject variation in fiber sources with respect to the microbiome. There, significant agreement between microbiome composition and fiber-source diversity was observed for fruits and grains, but not for vegetables or legumes [ 64 ].
Such heterogeneity according to fiber sources might be explained not only by the distinct chemical structures of fibers in each type of food [ 10 ], but also by other fruit-specific bioactive compounds such as polyphenols flavonoids, phenolic acids, and carotenoids [ 65 ] and even cooking raw vs.
cooked plant foods [ 66 ]. Our population-based investigation does not distinguish between these potential mechanisms, for which in vitro studies and randomized controlled trials of specific fibers are better suited although these cannot, conversely, assess the long-term effects of dietary fiber.
Likewise, as an observational study, we cannot be definitive about causality and although the fiber-microbiome-inflammation association was robust despite adjustment for many variables, we cannot rule out the potential for residual confounding. Finally, since our study only included older adult men in the US, we are cautious about generalizability to other populations, especially, younger and non-Western populations in whom relevant dietary or microbial components may be quite distinct.
Thus, we plan to validate these findings in additional cohorts with information on diet, the gut microbiome, and health outcomes. As one of the only sustainable long-term influences on the gut microbiome and chronic health, dietary interactions and interventions are a key strategy to mitigate chronic inflammation.
Our findings will benefit from further investigation of the specific mechanisms by which P. copri mediates dietary biochemistry and host inflammation, as well as the specific routes by which pectin directly influences other gut microbiome members.
An understanding of these distinct effects of dietary fibers, pectin, and how they are transformed and utilized by microbial communities would pave the way forward for development of personalized fiber-based interventions for the prevention of chronic inflammatory diseases.
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This includes consideration of the massive amount of waste generated during food manufacturing and the potential nutritive value of what is normally discarded.
The composition of fibers present in these byproduct streams reflects their different sources as well as the different types of steps applied during food manufacturing. Gordon, MD , the Dr.
Robert J. Only about half of the total weight of processed fruits is used in the production of juices, with tens of millions of tons of citrus product waste generated annually. Mice were fed a high-fat, low-fiber diet typical of that consumed by many people in the U. The researchers identified N -methylserotonin as a molecule that was only liberated when mice were colonized with the collection of human gut microbes and were given the diet containing orange fiber.
Testing 49 different types of human gut bacteria, they identified a strain belonging to one type of gut bacterial species — Bacteroides ovatus — that was able to efficiently mine N -methylserotonin from orange fiber.
Using innovative molecular analyses, they determined that this strain was able to produce enzymes that we lack in our own human genome — enzymes that functioned as molecular scissors to break apart the fabric of complex sugars that entrapped N -methylserotonin within the orange fibers. The investigators went on to characterize the biological effects of N -methylserotonin.
We like to think about the gut as house that needs painting: prebiotics are like the primer and probiotics are like the top coat.
Prebiotics and probiotics functioning in symbiosis will create a digestive environment that optimizes good health in the body. Nutritionists have spoken of the need for fiber in a healthy diet for years. Dietary fiber is defined as "a carbohydrate that does not contribute much in the way of food energy calories , even though it is often included in the calculation of total food energy just as though it were a sugar.
Further contemporary research shows that although fiber may not translate directly into calories through our digestion processes, fiber provides a nutrient base for our gut flora to grow and thrive.
If you start your day with a power smoothie, make sure it's fiber-rich add some spinach leaves, half an avocado, or a scoop of fiber supplement. If you prefer to juice, by all means, save that fiber to incorporate into soups which can be blended into a delicious veggie bisque to enjoy for lunch, alongside sauerkraut.
These include chicory root, onions, garlic, oatmeal, asparagus, dandelion greens, Jerusalem artichoke, barley, and apples with skins. If you guessed that the best ones are pickles , kraut , kimchi and olives , you guessed right. By now, it's clear: it's not just about the probiotics.
It's prebiotic fiber that is at the foundation of excellent gut health. It seems appropriate to reviw the topic of probiotics and postbiotics, since we're talking about prebiotics. Probiotics are defined as beneficial organisms that confer a health benefit when consumed.
Think live cultures, enzymes, yeasts, and our favorite: lactobacillus bacteria-- the kind of healthy bacteria created in the natural fermentation process. Science is beginning to understand the gut microbiome's influential role in the body. Recent findings have proven the link between a diet full of probiotic fermented foods and improved immunity markers.
Heard of postbiotics yet? This term refers to the waste left behind after your gut bacteria digests both prebiotics and probiotics. Bacteria poop if you will. Healthy postbiotics include nutrients such as vitamins B and K, amino acids, and substances called antimicrobial peptides that help to slow down the growth of harmful bacteria.
Other postbiotic substances are the short-chain fatty acids like butyrate that we already discussed, which offer a bevy of gut health benefits.
Both soluble and insoluble fiber are found in most fruits and vegetables, nuts and seeds, and whole grains; the proportion of each will differ depending on the food.
It's essential to get both kinds of fiber in your diet as they have a symbiotic relationship. Soluble fiber feeds and nourishes the gut microbiome, producing short-chain fatty acid butyrate, which bolsters gut health.
Insoluble fiber acts as a broom, sweeping through the digestive tract and keeping things moving. If you are looking to improve gut health by increasing your dietary fiber intake, that's good!
However, you should introduce an increase in fiber slowly over time so that your body can adjust. And it's important to note that drinking plenty of water, especially when increasing fiber quantity, is vital.
How much water is best? Current wisdom states to drink half an ounce for every pound of body weight. So a pound individual should drink 75 ounces per day. Obviously, this will vary based on lifestyle factors such as exercise level, so determine the right amount for you.
And while you can increase fiber intake with a fiber supplement, most do not contain the additional vitamins and nutrients found in whole, fiber-rich foods. The best way to get prebiotics, probiotics, and postbiotics is to consume a plant-rich, whole foods diet.
Symptoms may include chronic lower abdominal pain and discomfort, bloating, gas, distension, and irregular bowel habits. What's frustrating for so many is determining the cause and triggers of these problems. Researchers at Monash University identified FODMAPs as a trigger; FODMAPs are a collection of short-chain carbohydrates that aren't properly absorbed in the gut and cause or exacerbate many of the IBS symptoms.
Monash has also identified low FODMAP foods and developed the low FODMAP diet TM , which, when adhered to, can alleviate IBS suffering. A high fiber diet can be a challenge for those with IBS. Insoluble fiber may exacerbate IBS symptoms, and soluble and resistant starch may alleviate them.
Understanding the types of high fiber foods and their effects is part of managing IBS. These statements are general guidelines and not medical advice; consult with your care provider. At Olive My Pickle we have many customers that suffer from IBS tell us that our fermented products are the first vegetables they've been able to eat in years, and that ferments help alleviate their symptoms.
Genome Medicine volume 13Article number: Cite znd article. Metrics details. A higher Fiber and gut microbiome microbione dietary fiber is associated microbioms Fiber and gut microbiome decreased risk of chronic inflammatory diseases Microbioe as cardiovascular disease microbiomee inflammatory bowel Exercise endurance boost. This may function in part due to abrogation of chronic systemic inflammation induced by factors such as dysbiotic gut communities. Data regarding the detailed influences of long-term and recent intake of differing dietary fiber sources on the human gut microbiome are lacking. In a cohort of generally healthy men, we examined gut microbiomes, profiled by shotgun metagenomic and metatranscriptomic sequencing, and long-term and recent dietary fiber intake in relation to plasma levels of C-reactive protein CRPan established biomarker for chronic inflammation. Human gut microbiota has a fundamental Fiber and gut microbiome in human health, anv diet is one of the most relevant factors modulating the micrkbiome microbial ecosystem. Fiber, mmicrobiome, proteins, and gkt can shape microbial FFiber and Fiber and gut microbiome. Much information Cholesterol-lowering tea available on the role of defined prebiotic fibers Blood pressure control techniques gut microbiota, mocrobiome less micribiome Fiber and gut microbiome the effects of intact dietary fiber sources on healthy gut ecosystems. This research investigated in vitro the short-term effect of 22 commercially available food sources of dietary fiber on gut microbiota activity [pH, gas, short-chain fatty acids SCFAbranched fatty acids BCFAlactate] and specific composition of Firmicutes, Bacteroidetes, bifidobacteria, and lactobacilli populations. In general, all the whole grain cereals had a similar effect on gut microbiota modulation, inducing acetate and butyrate production and increasing bifidobacteria levels. Dietary fiber is composed of carbohydrate polymers with three or more monomeric units, which are not digested or absorbed in the human small intestine 1 — 3. It is a heterogeneous group, mostly originated from plant foods, and varying by composition, architecture, and functionality.
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