The Importance of Dietary Fiber

Dietary fiber is often reduced to its role as “roughage”–a crucial element facilitating the movement of food through our digestive system, ensuring regular bathroom visits. But, its significance extends far beyond that. Shockingly, in America a mere 4 percent of men and 12 percent of women meet the recommended daily fiber intake, which ranges between 19 and 38 grams, varying according to a person’s age and sex. Dietary fiber, a pivotal component for our health, is significantly lacking in our diets! Today, let’s explore how fiber impacts our health, particularly in relation to autoimmune diseases. To wrap up, I'll share some fiber-rich recipes that I've been enjoying lately. 

What is Dietary Fiber?

Dietary fiber refers to the portion of plant-based foods that remains undigested and unabsorbed in the small intestine. Sufficient consumption of this fiber is correlated with digestive well-being and a lowered likelihood of heart disease, stroke, hypertension, various gastrointestinal issues, obesity, type 2 diabetes, and certain cancers. Additionally, it's been recognized for its role in regulating the immune system and reducing inflammation.

Fiber comes in various forms. Soluble fiber, found in foods like chia seeds and sweet potatoes, dissolves in water, creating a gel-like substance that slows down digestion and helps regulate glucose and cholesterol levels. On the other hand, insoluble fiber, present in leafy greens and fruits with edible skin, doesn't dissolve in water but aids smooth food movement through the digestive system, promoting regularity and preventing constipation.

The Gut Microbiome Connection

Some dietary fibers are known as nonfermentable fibers, helping with stool bulkiness for smoother passage. These fibers are resistant to breakdown by gut bacteria. In contrast, fermentable fibers serve as nourishment for gut bacteria. Green bananas, chicory root, chickpeas, and berries are examples of foods rich in fermentable fibers. This fermentation process in the large intestine fuels gut bacteria, releasing short-chain fatty acids (SCFAs) into the body.

SCFAs are special kinds of fatty acids produced by gut bacteria during fermentation. Research suggests that they play an essential role in our digestive health and overall well-being. SCFAs have shown potential in modulating the immune system and reducing inflammation. By learning more about our gut microbiome, we can make thoughtful dietary choices to nourish our beneficial bacteria. Stay tuned for our next newsletter, where we'll explore how nutrients contribute to gut health and their effect on autoimmune diseases.

Rebecca’s Kitchen

Check out these fantastic, fiber-packed, plant-based, gluten-free recipes I've been loving:

• Enjoy the incredible flavors of this Jamaican curry, a new favorite I’ve made twice this week!

• Savor the delightful taste of this butternut squash soup. My secret? I cut the squash in half and roast it cut-side down. Not only does this enhance the flavor, but it also saves time since there's no need to peel it—just scoop out the cooked squash once it's done.

• Make a delicious chia pudding. Achieving the perfect consistency is key—aim for a gelatinous texture without it being overly runny. The secret lies in getting the chia-liquid ratio just right!

References

Callahan, Alice (2023, August 14). You Probably Aren’t Getting Enough Fiber. The New York Times. https://www.nytimes.com/2023/08/14/well/eat/fiber-diet.html

Dietary Fiber: Essential for a healthy diet. Mayo Clinic: Nutrition and healthy eating. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

Golpour, F., Abbasi-Alaei, M., Babaei, F., Mirzababaei, M., Parvardeh, S., Mohammadi, G., & Nassiri-Asl, M. (2023). Short chain fatty acids, a possible treatment option for autoimmune diseases. Biomedicine & pharmacotherapy = Biomedecine & pharmacotherapie, 163, 114763. https://doi.org/10.1016/j.biopha.2023.114763

O’Brien, Sharon (2023). Top 20 Foods High in Soluble Fiber. Healthline. https://www.healthline.com/nutrition/foods-high-in-soluble-fiber

Inman M. (2011). How bacteria turn fiber into food. PLoS biology, 9(12), e1001227. https://doi.org/10.1371/journal.pbio.1001227

Lovegrove, A., Edwards, C. H., De Noni, I., Patel, H., El, S. N., Grassby, T., Zielke, C., Ulmius, M., Nilsson, L., Butterworth, P. J., Ellis, P. R., & Shewry, P. R. (2017). Role of polysaccharides in food, digestion, and health. Critical reviews in food science and nutrition, 57(2), 237–253. https://doi.org/10.1080/10408398.2014.939263

Quagliani, D., & Felt-Gunderson, P. (2016). Closing America's Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. American journal of lifestyle medicine, 11(1), 80–85. https://doi.org/10.1177/1559827615588079

Harvard T. H. Chan School of Public Health (2022, April). Fiber. The Nutrition Source. ​​https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

Tan, J., McKenzie, C., Potamitis, M., Thorburn, A. N., Mackay, C. R., & Macia, L. (2014). The role of short-chain fatty acids in health and disease. Advances in immunology, 121, 91–119. https://doi.org/10.1016/B978-0-12-800100-4.00003-9

Disclaimer: I am not a healthcare provider, and the information provided in this newsletter is intended for educational purposes only. The content shared here should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider or physician for personalized guidance regarding any health concerns or medical conditions.