Everywhere we look today, we are being bombarded by the advertising of "Plant Based" and the need to eat more plants. Every supermarket now has a "Plant Based" section packed with mostly "Ultra Processed Plant Based Foods" promoted as healthy meat alternatives.
However, just like the supplements industry, big food and big pharma are all about extracting our money with creating marketing to make even greater profits with more additives, flavourings, colourings, artificial sweeteners, laboratory emulsifiers etc.
Looking at the ingredients of 22 "Plant Based" products last night on Morrisons shelves, 19 were 'ultra processed foods' with more additives than standard meat / dairy products that they are supposed to replace as healthy alternatives. The impact of these on our body's microbiome and therefore gut health is not good.
Perhaps you're one of the many people suffering with digestive issues: heartburn, abdominal pain, inflammation, hormone challenges, wind, bloating, diarrhoea, constipation, IBS, yeast infections, obesity, type 2 diabetes, leaky gut. Over 50% of the western population suffer from these symptoms due to bad diet. In the UK and USA its even worse you don't have to look very far.
Without question, gut health starts with the food we eat. No matter what fad diet we try to adopt, supplements taken, exercise done, or antibiotics swallowed, there is only one common denominator, a fibre fuelled approach. Fibre doesn't just benefit digestive disorders, but its the staple food on which the microbiome in our gut lives upon.
Fibre cannot be digested by the human body, only the trillions of of bacteria that reside in our gut; the kingdom of the microbiome can perform the task. With thousands of different species, they have evolved to digest different types of fibre, releasing beneficial compounds that are critical to human health.
Without a healthy, well nourished gut then our microbiome is compromised. and the bad bacteria will dominate, living off sugar, simple carbohydrates and ultra processed foods. The result is dysbiosis, where the bad chaps dominate.
SYMPTOMS ASSOCIATED WITH DAMAGE TO THE GUT MICROBIOME (DYSBIOSIS) | |
INTESTINAL | EXTRA-INTESTINAL |
Abdominal pain or cramping | Weight gain |
Wind | Fatigue |
Bloating | Brain fog |
Food sensitivities | Difficulty concentrating |
Food allergies | Mood imbalance |
Diarrhoea | Anxiousness |
Constipation | Skin breakouts |
Stool mucus | Joint pain or muscle aches |
Nausea | Weakness |
Indigestion | Bad breath |
Heartburn/reflux | Sinus congestion |
Belching | Shortness of breath / wheezing |
Fibre feeds “good” gut bacteria
The bacteria that live in the human body outnumber the body’s cells 10 to 1. Bacteria live on the skin, in the mouth, and in the nose, but the great majority live in the gut, primarily the large intestine. Our immune system is dependent on the good bacteria where they outnumber immune cells (white blood cells) by 200,000 to 1.
Over 1,000 different species of bacteria live in the intestine, totalling about 100 trillion cells and weighing about 7 pounds / 3 kilograms....it's mad! These gut bacteria are also known as the gut flora or our microbiome. (2Trusted Source, 3Trusted Source).
This is not a bad thing. In fact, there is a mutually beneficial relationship between you and the bacteria that live in your digestive system. You provide food, shelter, and a safe habitat for the bacteria. In return, they take care of some things that the human body cannot do on its own.
Of the many different kinds of bacteria, some are crucial for various aspects of your health, including weight, blood sugar control, immune function, mental health and even brain function (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source).
You may wonder what this has to do with fibre. Just like any other organism, bacteria need to eat to get energy to survive and function.
The problem is that most carbs, proteins, and fats are absorbed into the bloodstream before they make it to the large intestine, leaving little for the gut flora.
This is where fibre comes in. The human digestive system don’t have the enzymes to digest fibre, so it reaches the large intestine relatively unchanged.
However, intestinal bacteria do have the enzymes to digest many of these fibre's.
This is the most important reason that (some) dietary fibres are essential for health. They feed the “good” bacteria in the intestine, functioning as prebiotics (9Trusted Source).
In this way, they promote the growth of “good” gut bacteria, which can have various positive effects on health (10Trusted Source).
The friendly bacteria produce nutrients for the body, including short-chain fatty acids such as acetate, propionate, and butyrate, of which butyrate appears to be the most important (11Trusted Source).
These short-chain fatty acids can feed the cells in the colon, leading to reduced gut inflammation and improvements in digestive disorders such as irritable bowel syndrome, Crohn’s disease, and ulcerative colitis(12Trusted Source, 13Trusted Source, 14).
When the bacteria ferment the fibre, they also produce gases. This is why high fibre diets can cause flatulence and stomach discomfort in some people. These side effects usually go away with time as your body adjusts.
SUMMARY
Consuming adequate amounts of soluble, fermentable fibre is very important for optimal health because it optimizes the function of the friendly bacteria in your large intestine....the gut.
Benefits of fibre
Feeding the microbiome: Without regularly eating fibre the microbiome is compromised and may cause many of the symptoms in the table above.
Reducing cholesterol: Fibre in the digestive tract can help reduce the body’s cholesterol absorption, especially if you take statins and use fibre supplements, such as psyllium fiber.
Promoting a healthy weight: High fibre foods like fruits and vegetables tend to be lower in calories. Fibre can also slow digestion to help you feel fuller for longer.
Preventing constipation: Fibre can speed up digestion and prevent constipation. Insoluble fiber adds bulk to the digestive tract, as your body doesn’t digest it. This stimulates the intestines.
Managing blood sugar: The body takes longer to break down high fibre foods, which means glucose does not enter the bloodstream so quickly. This helps you maintain more consistent blood sugar levels.
Reducing cancer risk: Eating enough fibre may help prevent certain cancers, including colon cancer. One reason may be that some types of fibre, such as the pectin in apples, may have antioxidant properties.
If you’re adding high-fibre foods to your diet, do so gradually over a few days and drink plenty of water, too. This can help prevent adverse effects, such as bloating and gas.
Comments