Which Source of Dietary Fiber Works Best?

5 days ago 6
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By Amy Norton
HealthDay Reporter

THURSDAY, Aug. 4, 2022 (HealthDay News) -- If your fare is debased successful fiber, you tin bash your gut immoderate bully by adding much -- careless of the fibre source, caller probe suggests.

Many radical cognize fibre arsenic the nutrient that keeps you regular. But it's besides a cardinal subordinate successful the constitution of the gut microbiome -- the immense postulation of bacteria and different microbes that reside successful the digestive tract.

When bacteria successful the gut interruption down the fiber, they nutrient definite short-chain fatty acids that are the main root of nutrition for cells successful the colon. Research besides suggests the fatty acids play a relation successful regulating functions arsenic captious arsenic metabolism and immune defenses.

But it hasn't been wide whether immoderate 1 benignant of fibre supplement is amended for people's gut bacteria than others.

In the caller study, researchers tested 3 communal fiber-powder supplements: inulin (an extract of chicory root), wheat dextrin (in this case, the marque Benefiber), and galactooligosaccharides (Bimuno).

They recruited 28 steadfast adults and gave them each of the supplements to usage for 1 week, with 1 week disconnected successful betwixt each product.

Overall, the survey found, nary 1 supplement outperformed the others successful changing consumers' gut microbiome. Each supplement boosted the accumulation of butyrate -- an important fatty acerb that helps power inflammation.

If a survey subordinate churned retired much butyrate aft utilizing 1 fibre supplement, they responded conscionable arsenic good to the different two, said Jeffrey Letourneau, a doctoral pupil astatine Duke University successful Durham, N.C., who was portion of the probe team.

But portion the fibre supplement didn't matter, the idiosyncratic did: Supplements revved up butyrate accumulation lone successful participants who usually ate fewer fiber-rich foods, the survey found.

That does marque sense, according to Letourneau: It's the "low fibre consumers" who would beryllium making a important alteration by adding a regular fibre supplement.

But that word besides describes astir Americans, helium pointed out.

Experts mostly urge that women strive for 25 grams of fibre per day, portion men should purpose for 38 grams. The mean U.S. adult, however, consumes lone successful the vicinity of 30% of those amounts.

And successful the expansive strategy of quality history, Letourneau said, adjacent the recommended fibre amounts astir apt autumn acold abbreviated of what our ancestors downed. He pointed to probe showing that members of the Hadza tribe, successful Tanzania, inactive devour a whopping 100 to 150 grams of fibre a time -- owing to diets precocious successful foods similar berries, chromatic and tubers.

So the caller probe -- published July 29 successful the diary Microbiome -- emphasizes the value of getting much fiber, immoderate the source.

The survey focused connected supplements, successful part, due to the fact that they are casual to study, Letourneau said. Researchers gave each subordinate pre-measured idiosyncratic doses of the fibre supplements, truthful they simply had to dump the pulverization into a portion erstwhile a day.

Those doses amounted to 9 grams of either inulin oregon wheat dextrin, oregon 3.6 grams of galactooligosaccharides, per day.

Fiber from food, however, would beryllium preferable, according to a registered dietitian who was not progressive successful the study.

Plant foods supply not lone assorted forms of fiber, but besides a scope of vitamins, minerals and beneficial "phytochemicals," said Nancy Farrell Allen, a spokeswoman for the Academy of Nutrition and Dietetics and an teacher astatine Rosalind Franklin University of Medicine and Science successful North Chicago, Ill.

"I judge that nutrient is the champion mode to conscionable fibre needs," she said.

Farrell Allen pointed to a agelong database of fiber-rich foods, including an array of vegetables and fruit; bran cereals and full grains similar farro; "pulses" specified arsenic lentils and chickpeas, and legumes similar soybeans and peanuts.

She besides had a caution connected fibre supplements: They tin origin unpleasant gas, bloating and prolonged indigestion.

Letourneau agreed that full foods person "real benefits" that cannot beryllium captured successful a supplement. But fixed the value of fibre -- and the dearth of it successful Americans' diets -- helium supports getting much of it, nevertheless you can.

"My cognition is: Whatever you tin acceptable into your life, successful a sustainable way, is good," Letourneau said.

In immoderate much bully news, it doesn't instrumentality agelong for immoderate added fibre to marque a quality to your gut bacteria. In a abstracted study, the Duke researchers recovered that fibre supplements began to change people's gut bacteria wrong a time -- changing the microbiome constitution and activity.

"Things bash look to alteration truly quickly," Letourneau said.

The probe was funded by the U.S. National Institutes of Health and different authorities and instauration grants.

More information

Harvard University has much connected fibre and health.

SOURCES: Jeffrey Letourneau, BS, doctoral student, molecular genetics and microbiology, Duke University, Durham, N.C.; Nancy Farrell Allen, MS, RDN, spokeswoman, Academy of Nutrition and Dietetics, Chicago, and nutrition instructor, Rosalind Franklin University of Medicine and Science, North Chicago, Ill.; Microbiome, July 29, 2022, online; ISME Journal, July 23, 2022

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