April 17, 2021
3 min read
The gut microbiome is collecting microorganisms and their genetic material present in the gastrointestinal tract (GIT).
Intake for fiber can improve gut bacteria and can bring positive changes in health.
A research was conducted, which showed that the short-term boost in fiber consumption could enhance the gut microbiome's growth.
The medical news and doctormagazine.com have mentioned the significance of fiber intake for improving the gut microbiome.
Benefits of Fiber:
Benefits of Fiber:
To know about fiber's role in daily diet, researchers conducted a study test in which they selected 26 undergraduate students and their teachers at UCI.
The participants were required to eat their normal diet in week one and provide three stool samples for the test. In the 2ndweek, participants were asked to consume a high fiber (40 grams) diet and submit three stool samples.
In the third week of the research, all the individuals raised the amount of fiber up to 50 grams and provided another three stool samples.
The results showed that the students increased their fiber intake by an average of 25 g daily. Simultaneously, a few of the students had to increase their intake from 0 to 50 g every day.
Suggested Amount for Intak:
Academy of Nutrition and Dietetic suggested the intake of fiber in 2000 calories food should be:
Side Effects of Too Much Intake (More than 70 Grams):
These side effects give rise to the health questions about the excess intake of fiber.
According to WHO, adults should eat 400 grams of vegetables and fruits daily that comprises 30g of fiber.
In Europe, it has been observed that fiber consumption is lower than the average, which has resulted in the increased consumption of processed and junk food.
Fiber and Gut Microbiome
Numerous fibers provide an essential source for the trillions of bacteria in our gut.
Different kinds of prebiotics have been examined and have met the following requirements:
Fiber metabolism result in Atlas Microbiome test
High diversity indicates a healthy host, while lower diversity means there is an imbalance of the microbiome.
Fibers are important for several health benefits, including improvement in blood glucose and cholesterol levels. It can prevent diabetes and cardiovascular diseases.
Satiety, reduced hunger
Wheat, potatoes, rice
Improved blood sugar
FOS, resistant starches, pyrodextrin
Legumes, pulses, wheat, rye, onions, garlic, cooked starches, green bananas, cooled potatoes, and pasta
Inflammation, immune function
Arabinogalactan, beta-glucan, FOS, GOS, Xylo-oligosaccharides
Radishes, carrots, peas, tomatoes, cereal bran, whole grains, mushrooms, legumes, pulses, wheat, rye, onions, garlic, chamomile & Echinacea (don't exceed 10g per day)
Improved blood cholesterol
Cereal bran, whole grains, mushrooms, most edible plants
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