Fiber to Regulate the Microbiome and other Benefits

I need to pay more attention on fiber in my diet, and vary the types depending on my needs. You need fermentable fiber to feed the microbiome. That seems crucial. There are so many other benefits to fiber. I need to take note.

Soluble Insoluble
water soluble Viscous  
  dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools
oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. legumes, asparagus, Brussels sprouts, oats and flax seeds Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes

This article hints at regulating your GI tract using food fiber. It seems to make some sense.

Scientists have learned over the years that fiber can be soluble (meaning it dissolves in water), viscose (gel-forming), or fermentable (bacteria can metabolize it) — and they’re just beginning to understand how these different fiber types interact with our gastrointestinal tract and affect our health.

Take cellulose, a type of fiber in fruits and vegetables: it’s insoluble and it’s not fermentable. Hemicellulose, found in bran, can’t be dissolved in water and it’s not gel-forming (viscous) but it is fermentable. Psyllium, in Metamucil, is water soluble and gel-forming but not fermentable. There’s also another class, known as “functional fiber”: industrially processed but natural fibers (such as inulin or fructan) and synthetic fibers (such as polycarbophil), all of which can be added to foods and supplements.

Understanding this variety is relevant to our health because different fibers have different health effects on our gastrointestinal tract, said William Chey, a professor of gastroenterology and nutrition at the University of Michigan. Gel-forming fibers like psyllium, for example, hold on to water. So if your stool is hard, they can help soften it, Chey said. “If your stool is too loose, the water-absorbing capacity can add form.”

Solidify Stool

Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool. source

Just Eat More Fiber to lose weight

How increasing dietary fiber can lead to weight loss

How increasing dietary fiber can lead to weight loss

Increasing consumption of dietary fiber with fruits, vegetables, whole grains, and legumes across the life cycle is a critical step in stemming the epidemic of obesity found in developed countries. The addition of functional fiber to weight-loss diets should also be considered as a tool to improve success.

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