Dietary Fiber And Prebiotics – Key Step For Optimal Health

Our gut has millions of bacteria, viruses, fungi, and many other micro-organisms, collectively known as the microbiome. Some bacteria are pathogenic or harmful, and some are beneficial or good or friendly bacteria. The micro-organism present in our intestine needs food to survive. Dietary fibres and Prebiotics are the food that is likely to keep healthy bacteria around.

 

World Health Organization (WHO) recommends that each adult should include 400 gm fruits and vegetables in their diet every day.

Role Of Good Microbiome In Human Health

• The microbiota of the gut helps to build resistance against diseases.
• Synthesize necessary nutrients, which are essential for health.
• Helps in the synthesis of vitamin K2 for bone health.
• Creates short-chain fatty acids as a byproduct that promotes digestive health.

Effect of Diet On the Gut Microbiome

• Recent research suggests that bacteria that present in our gut eat fibers.
• If the gut microbes are deprived of fibers, they start eating the mucus lining of the intestinal tract.
• Therefore, good gut health needs to nourish your microbes well.
• An excellent healthy food choice that allows the intestinal microorganism to grow will naturally achieve optimal health.
• Recent studies show that Fiber and Prebiotics play a significant impact on the microbiome.

Impact Of Fiber, Prebiotic and Probiotics On The Gut Health

• Carbohydrate (Polysaccharide) diet, feeds healthy gut microbiota.
• All fibers are polysaccharides.
• Lower fiber intake decreases the count of good colic bacteria and can cause dysbiosis.
• It has been seen that 4 weeks of a fiber-rich diet can positively change healthy gut bacteria composition.

Sources Of Fiber

Sources: Soluble And Insoluble Fiber

Health Benefits Of Fiber

Short-Chain Fatty Acid- SCFA is an important energy source for the intestinal mucosal lining. SCFA is produced from the fermentation of the MACs (microbiota-accessible carbohydrates) fiber by the beneficial bacteria in the gut. SCFA in the body mostly include-

• Acetate- is a major SCFA present in the colon, that supports cholesterol synthesis. Acetate is present in vinegar, fermented food and dietary supplements.
• Butyrate– has antiinflammatory and anticancer property. Butyrate is a main source of energy for the intestinal mucosa, and naturally present in dairy products like butter, cream.
• Propionate–helps in producing glucose in the liver, and present in fermented food, cheese and dietary fibers.

• Heart Health- Fiber-rich diet reduces the bad LDL cholesterol and reduces the risk of heart disease by 9% as fiber helps maintain blood pressure in the normal range.
• Diabetes- High fiber diet controls blood sugar levels and lowers the risk of diabetes.
• Weight- Eating fibers help you to lose weight.
• Gut Health- A diet with high fiber promotes good bacteria and helps make a healthy balance of the microbiome necessary for optimal health.
• Skin- Fiber intake supports healthy skin.
• Healthy Bowl- High fiber diet encourages a healthy bowel movement.
• Reduces gas and bloating problem.

Balance Your Fiber And Water Intake

Drinking enough water is essential for fiber’s smooth digestion because the fiber you eat absorbs water. Water adds moisture and prevents constipation.

Overall Health Benefit of Including Fiber In Our Diet

It is evident that fiber intake is essential for your digestive health, lowering the risk of chronic disease.

Health Benefits Of Eating Fiber-Rich Food

Prebiotics

• Prebiotics are non-digestible oligosaccharide food ingredients that feed good bacteria present in the gut and prevent dysbiosis.
• Prebiotics found in meager amounts in food.
• All Prebiotics are fiber (soluble fiber) but, not all fiber is considered as prebiotics.

Recognize Health Benefits of Prebiotics

• Dietary Fiber and Prebiotics lower inflammation and reduces symptoms related to bowel disease.
• Reduces diarrhoea and constipation.
• Enhances the absorption of minerals like calcium, magnesium, and iron.
• Provide protection to the colon and reduced the risk of colon cancer.
• Eating the right amount of prebiotics can help to manage weight.
• Boost Bone health.
• Prebiotics protect the mucin layer of the gastrointestinal tract.
• Consumption of the right amount of prebiotics enhances the Immune System.
• It reduces protein fermentation.
• Reduced post-prandial blood sugar concentration.
• It helps to improve immune health, reverses allergies, respiratory disease.

Eating The Right Prebiotic Food Can Help A Lot

• All you need to do is make the correct diet change to enhance the good bacteria in your gut.
• It is vital to choose your food wisely because wrong food can increase harmful bacteria and lead to health complications.

Dietary Fiber and Prebiotic Supplements

• It is not possible to meet our daily dietary fiber and prebiotics needs from the food alone. Therefore, it is advisable to have supplements to fulfill daily fiber intake, but it is also equally important to always include any supplements under a good ad experienced health nutritionist. Therefore, some fiber supplements are-is high in soluble fiber, which helps regulate blood sugar and cholesterol level in check.

• Nutra Flora FOS (Fructooligosaccharides) aids the growth of good bacteria like Acidophilus, and Bifidus in the intestine. FOS protects against unhealthy bacteria, lowers cholesterol level, It is a good source of fiber and a noncarcinogenic (not linked to cancer).
• Organic Inulin Prebiotic Pure Powder- This supplement is rich in Inulin prebiotics. Inulin is a FOS (Fructooligosaccharide),harvested from chicory plant roots. Inulin boosts intestinal health. It enhances calcium and magnesium absorption, relieves constipation, reduces blood sugar and fat levels etc.

• Organic Acacia Powder- is sourced from Acacia tree’s extract. Acacia gum is a soluble fiber and improves intestinal regularity. Acacia is also used as a prebiotic and maintain a healthy GIT system. Acacia has many health like it helps in weight management, soothes cough and cold, improves oral health and helps in wound healing.
• Apple Pectin Powder is an insoluble fiber extracted from apples. Apple pectin have many health benefits like, it helps in regulating the cholesterol and blood sugar level. Apple pectin helps in weight loss, enhances iron absorption, relieves constipation, improves acid reflux, good for skin and hair health.
• Psyllium Husk– made from the husk of the “Plantago ovata”s seeds. It is a prebiotic fiber and beneficial for constipation problem, and good for another part of the body as well as it helps control blood sugar and cholesterol level and good for heart health as well.