Maintaining the health of the body Dietary fiber is essential!

Dietary fiber is a special type of polysaccharide that is neither absorbed by the gastrointestinal tract nor produces energy. Scientists once thought that dietary fiber is a kind of “nutrient-free”. However, with the continuous research of scientists in recent years, they gradually found that dietary fiber plays a very important role in maintaining the health of the body. So what is the important impact of dietary fiber on the health of the body? In this article, organize related research and share it with you!

Reveal how dietary fiber helps the intestines stay healthy

In a new study, researchers from the University of California, Davis, discovered how by-products of intestinal bacterial digestion of dietary fiber can help intestinal cells maintain intestinal health as a suitable fuel.

This study is important because it identifies a potential therapeutic target that restores the balance of the intestinal flora again, while at the same time giving people a better understanding of the complex interactions between the gut flora and dietary fiber. The results of the study were published in the August 11th issue of the journal Science, titled “Microbiota-activated PPAR-γ signaling inhibits dysbiotic Enterobacteriaceae expansion”. A Perspective on the “Gut cell metabolism shapes the microbiome” published in the journal Science in the same period describes intestinal bacteria as “partners” in the defense system against potential infectious agents (such as Salmonella) in the body. .

Corresponding author, Andreas B, professor of medical microbiology and immunology at the University of California, Davis School of Medicine “Our research suggests that one of the best ways to maintain gut health may be to feed dietary bacteria in our gut, that is, their preferred food source,” Umler said.

Lack of dietary fiber, intestinal bacteria will in turn “eat you”

We have always emphasized a balanced diet, in which the reasonable intake of dietary fiber is also very important. Recently, a research team published an article in the “Cell” journal to confirm that once long-term lack of fiber, the microbiome in the intestine will “eat” the intestinal mucus and intestinal wall because of “starvation.”

Dietary fiber is essential for human health. It has the benefits of treating constipation, preventing gallstones, and controlling body weight. It is recognized as a seventh nutrient by the nutrition community and is juxtaposed with 6 major nutrients such as protein, fat, carbohydrate, vitamin, mineral and water. . Once the intake of dietary fiber is too small, it is easy to increase the incidence of diseases such as intestinal cancer and constipation.

In addition to our own, the lack of dietary fiber, what effect will it have on the microbiota parasitic in our intestines? The latest article published in the journal Cell confirms that the lack of fiber causes the gut microbes to be “starved”, forcing them to eat us!

Can dietary fiber restore the diversity of the intestinal microflora?

Scientists have long hoped to improve human health by changing the way we eat and restore the microbes that humans have lost with the Western diet. Recently, researchers from the University of Alberta have advocated increasing the intake of dietary fiber in the diet, which may be a key step in restoring the intestinal microbial biodiversity of the body; related research published in the international journal Nature and Trends in Endocrinology & Metabolism.

In an industrialized society, the lack of nutrients in our body’s gut microbes is directly related to the loss of special beneficial bacteria, which also affects the immune health and metabolic health of our body. Many Westerners take half of the dietary guidelines. Recommended dietary fiber, dietary fiber is the main source of bacterial nutrients in the human body. Earlier this year, Stanford University researcher Justin Sonnenburg discovered that mice fed a typical Western diet (high fat, carbohydrates, and low dietary fiber) would pass on a beneficial group with lower levels of diversity to their offspring. Intestinal microbes that prefer cellulose as a nutrient do not cause an increase in the level of beneficial flora in the offspring, so it is likely that this beneficial flora will become extinct as humans continue to multiply.

Increasing dietary fiber intake can reduce the risk of stroke

Getting more fiber may reduce the risk of our first stroke, according to a recent study published in the American Heart Association’s Stroke journal.

Dietary fiber is part of the plant, and the body does not absorb fiber during digestion. The fiber may be soluble (which means it dissolves in water) or it may be insoluble. Previous studies have shown that dietary fiber can help reduce stroke risk factors including high blood pressure and high levels of low-density lipoprotein (LDL) in the blood.

In this new study, the researchers found that for every 7 grams of total fiber intake per day, the risk of first stroke was reduced by 7%. The researchers said that a whole wheat pasta plus two servings of fruit or vegetables provides about 7 grams of fiber. Diane Threapleton of the University of Leeds School of Food Science and Nutrition says: Ingesting fiber-rich foods such as whole grains, fruits, vegetables and nuts is important for everyone, especially those with risk factors such as overweight, smoking, and high blood pressure. people.

The researchers analyzed eight studies published between 1990 and 2012. Of all these stroke-specific studies, four specifically focused on the risk of ischemic stroke and three evaluated hemorrhagic stroke.

Eating more dietary fiber is good for your health.

Recently, a study published in the International Journal of Food Safety, Nutrition and Public Health, India, “Dietary fibre and human health” said that people should consume more dietary fiber to promote our health.

The research group reviewed the global research on dietary fiber in recent decades. It is suggested that in order to avoid problems caused by initial consumption such as increased intestinal gas and diarrhea, people should gradually increase the intake of dietary fiber, and in one day. Dietary fiber is consumed in both dinner and snacks.

The research team provides readers with ready-to-eat high-fiber foods such as cereals, porridge, beans, and whole grains. Dietary fiber, also known as coarse grain, refers to the indigestible part of the fruits and vegetables we consume. They are also divided into two parts. Soluble and insoluble, soluble fiber (probiotic, sticky) is very It is easy to digest and ferment in the colon, and produces biologically active by-products and gases. Insoluble fibers are difficult to be metabolized, but absorb a lot of water when passing through the digestive tract, and provide a filling for the peristalsis of the intestinal smooth muscle. Relieved constipation.

Vegetarians are not easy to get colorectal cancer

In a study of Seventh-day Adventist members, the researchers found that vegetarians had a lower risk of colorectal cancer than non-vegetarians. Recently, this research paper was published online in the JAMA Internal Medicine magazine.

In the United States, colorectal cancer is the second leading cause of death from cancer. Although cancer screening has received a high degree of attention, primary prevention of risk factors is still a major goal. The study found that dietary factors have been identified as risk factors for colorectal cancer. For example, red meat is associated with increased risk of colorectal cancer, while foods rich in dietary fiber can reduce the risk of colorectal cancer.

Dr. Michael J. Orlich of Loma Linda University in California and colleagues found that of the 77,659 study participants, 380 had colon cancer and 110 had rectal cancer. Compared with non-vegetarians, vegetarians have a 22% lower risk of colorectal cancer, 19% lower risk of colon cancer, and 29% lower risk of rectal cancer. Vegans are 16%, 18%, 43% less likely to have colorectal cancer than non-vegetarians, vegetarians who eat eggs and milk, vegetarians who eat fish, and semi-vegetarians. 8%.

Soluble dietary fiber helps control “big belly”

The visceral fat of the human body is mainly concentrated in the abdominal cavity, and some obese people have “big belly”, mainly because visceral fat is difficult to dissolve. A new survey in the United States shows that increasing dietary fiber intake per day in the diet will help reduce visceral fat, not only improve body shape, but also prevent chronic diseases such as high blood pressure, diabetes and fatty liver.

The survey was completed by researchers at the Wake Forest Baptist Medical Center in the United States and is published in the new issue of Obesity.

Visceral fat is different from subcutaneous fat, which surrounds the organs in the abdominal cavity. Normal visceral fat has a protective effect, but excessive visceral fat will oppress visceral activity, affecting its function, and increasing the risk of high blood pressure, diabetes and fatty liver diseases in patients with “big belly”.

The researchers recruited 1,114 African-American and Hispanic respondents because many of these two ethnic groups had high levels of visceral fat and were at higher risk of developing hypertension and diabetes. The researchers investigated their diet and exercise habits and used CT scans to understand how their visceral fat changed over the next five years.

High fiber diet prevents asthma

Dietary fiber in fruits and vegetables seems to help calm excess immune system activity, which often leads to irritable bowel syndrome, Crohn’s disease, and even colon cancer. It now appears that a fiber-rich diet can also counteract asthma by altering some of the immune cells produced by the bone marrow.

When people eat enough fruits and vegetables, intestinal bacteria help to digest these fibers. These bacteria ferment into specific types of fatty acids that interact with immune cells to help suppress inflammation. Whether this anti-inflammatory effect transcends the role of the digestive tract is still unclear. However, the fatty acids in question may be linked to the immune cells of the body through blood circulation.

This may mean that dietary fiber can affect the development of other inflammatory diseases, such as asthma.

To test the possible links between them, Benjamin Marsland, an immunologist at the University of Lausanne, Switzerland, and colleagues set a group of mice in a low-fiber diet. Two weeks later, the researchers exposed rats to allergens from dust mites (an important trigger for human allergies and asthma). These mice showed an exaggerated asthma response. On the other hand, when the rats were fed foods rich in dietary fiber for two weeks, they were exposed to dust mites again, and these mice showed a weaker inflammatory response.

Chinese scholars publish new results in dietary health research in China in the Lancet sub-publishing

On June 19, 2017, EBioMedicine, an open source journal jointly supported by The Lancet and Cell, published a new study on the macro-nutrient composition ratio of dietary interventions in China’s healthy population. The title is “Effects of Macronutrient Distribution on Weight and Related Cardiometabolic Profile in Healthy Non-Obese Chinese: A 6-month, randomized controlled-feeding Trial”. In this study, the researchers divided 307 healthy young volunteers into three groups for a six-month total-feeding intervention that provided volunteers with all meals, including three meals a day, and drinks. The results showed that the weight, waist circumference, and blood lipid levels of healthy subjects who received low-fat, high-carbohydrate diet interventions were significantly lower than the other two groups. The first author of the thesis is the doctoral student Wan Hao and the master student Wang Fenglei (common first).

Some Western studies have shown that the dietary structure of high-fat and low-carbon hydrates has a significant positive effect on the weight of the obese people in the West and the corresponding cardiovascular disease risk factors, especially the main indicators of glucose metabolism. The high-fat, low-carbohydrate diet has become a lot of people. The hot pet, our ancestors have eaten thousands of high-sugar compounds, especially rice, which is considered by some scholars to be the chief culprit in causing metabolic diseases. With the growth of China’s economy, the dietary structure and lifestyle have changed dramatically in the past three decades. The energy supply ratio of carbohydrates (the main source of energy) in the macronutrients of Chinese residents has decreased, the fat supply ratio has increased, and the protein has been relatively constant ( Twenty years ago, it was mainly plant-based, and now mainly based on animal protein, except for vegetarians. This change is significantly related to the incidence of overweight, hypertension, diabetes and dyslipidemia in China.

How can dietary guidelines work better to protect people’s health?

Many dietary guidelines often suffer from a variety of skepticism, they are accused of no evidence, or are not sustainable and cannot be linked to nutrition science, and some people think that these dietary guidelines do not change people’s eating habits. . Now for us, we may need to rethink the purpose of the dietary guide.