Dietary fiber and health outcomes: benefits, overhyped claims, & applications

[User28823]

@shieldzz

 

[shieldzz]

fiber is disgusting

 

[User28823]

fiber is disgusting

its good n tasty

 

[4ever]

Could you give a tldr?

 

[User28823]

Could you give a tldr?

fiber = anything that cant be digested and reaches the large intestine

not all fibers are created equal, some provide gut microbiome support because they're fermented by gut microbes, some fibers improve blood sugar, some fibers simply bulk up stool

what determines how a particular kind of fiber behaves? solubility - does it dissolve in water

insoluble fibers exhibit characteristics like roughage which is useful for bulking up stool, most insoluble fibers are not fermented by gut bacteria

soluble fiber, on the other hand, does dissolve with water to form a gel like substance that can slow gastric emptying, blunt blood sugar spikes, can lower cholesterol. examples - apples, oats, psyllium husk

fermentable fibers are broken down by gut microbes to produces short chain fatty acids (SCFAs) such as butyrate, and commonly known as prebiotic fibers like inulin and pectin

while most prebiotic (fermentable) fibers are are soluble, there are exceptions - like resistant starches (oats, potatoes, rice, beans)

there are different types of resistant starches
rs1 - physically inaccessible starch trapped inside fibrous plant cell walls - barley, oats, brown rice, seeds, partially cooked legumes
rs2 - naturally resistant raw starch where the molecular structure itself makes it inaccessibel to enzymes until cooked - raw potatoes, green/unripe bananas or plantains
rs3 - retrograded starch that becomes resistant after cooking and cooling - rice, potatoes, legumes, or pasta that has been cooled

consuming fibers of different kind benefit health outcomes by lowering cholesterol, preventing colon cancer, reducing blood sugar spikes, and hunger control

 

[slaters]

My diet is real good chicken and rice crispy do I have optimal fiber

 

[User28823]

View attachment 4310485My diet is real good chicken and rice crispy do I have optimal fiber

this is the type of shit i ate everyday before getting ibd

 

[slaters]

this is the type of shit i ate everyday before getting ibd

You’re scaring me nigga

 

[User28823]

You’re scaring me nigga