More Evidence That a High Fiber Diet Promotes Good Health

Most of us have heard that a high-fiber diet is good for your health. The reason we were told this is that high fiber keeps you “regular” and doesn’t allow for stagnation in the colon, which can lead to purification and all sorts of health problems, including polyps and the increased probability of colon cancer.

Now we are finding out that there is more to it than that. Not only the amount of fiber, but also the type of fiber in your diet also plays an important role in health. This is because the type of fiber can positively impact your gut bacteria.

Having healthy gut bacteria is vital to your immune system as well as your mood. Mounting research suggests a high-fiber diet can help reduce your risk of premature death from any cause, likely because it helps to reduce your risk of some of the most common chronic diseases.

This includes type 2 diabetes, heart disease, stroke and cancer. Studies have also linked a high-fiber diet to beneficial reductions in cholesterol and blood pressure, improved insulin sensitivity and reduced inflammation, all of which can influence your mortality risk.

A meta-analysis published in 2014, evaluated the impact of a high-fiber diet on mortality and found that each 10-gram per day increase in fiber corresponded to a 10% reduction in all-cause mortality.

Another study published that same year, produced similar results. Here, every 10-gram increase of fiber intake was associated with a 15% lower risk of mortality.

Those who ate the most fiber had a 25% reduced risk of dying from any cause within the next nine years, compared to those whose fiber intake was lacking.

Microbes That Ferment Fiber Are Important for Health:

New research reveals that certain microbes in your gut specialize in fermenting fiber found in legumes, fruits and vegetables. The byproducts of this fermenting activity help nourish the cells lining your colon.

Some of these fermentation byproducts also help calibrate your immune system, thereby preventing inflammatory disorders such as asthma and Crohn’s disease.

As reported by MedicineNet.com, fiber-fermenting microbes are likely part of what makes a Mediterranean-style diet so beneficial for your health.

During the fermentation process these intestinal bacteria produce short-chain fatty acids, which have been shown to reduce your risk of diabetes, heart disease, and other inflammatory diseases.

According to the researchers - “The study of 153 Italian adults found higher levels of short-chain fatty acids in vegans, vegetarians, and those who closely followed a Mediterranean diet.

The diet includes large amounts of fruits, vegetables, legumes, nuts and cereals; moderately high amounts of fish; low levels of saturated fat, red meat and dairy products; and some alcohol...

‘Multiple studies have shown the benefits of the Mediterranean diet,’ noted one U.S. expert, cardiologist Dr. Suzanne Steinbaum.
The new research ‘shows that the benefits may occur through the GI (gastrointestinal) tract and the metabolites that are released during the digestive process,’ she said.”

These findings support previous research, in which it was shown that these short-chain fatty acids produced by intestinal bacteria selectively expand regulatory T cells, called Tregs, which are critical for regulating intestinal inflammation.

Reducing Your Sugar Intake Is Also Important:

It’s also worth noting that a Mediterranean-style diet tends to be far lower in sugars than your typical American processed food diet and sugar is a preferred food source for fungi that produce yeast infections and sinusitis.

For Gut Health, You Need the Right Kind of Fiber:

Cereal grains may have been considered a good source of fiber in the past. This new research indicates that when it comes to boosting your fiber intake, be sure to focus on eating more vegetables, nuts and seeds. Organic whole husk psyllium is a great source, as are sunflower sprouts and fermented vegetables, the latter of which are essentially fiber preloaded with beneficial bacteria.

The following whole foods also contain high levels of soluble and insoluble fiber:

1. Flax, hemp, and chia seeds
2. Berries
3. Vegetables such as broccoli and Brussels sprouts
4. Root vegetables and tubers, including onions, sweet potatoes, and jicama
5. Almonds
6. Peas
7. Green Beans
8. Legumes
9. Cauliflower
10. Psyllium
11. Mushrooms
12. Fermented Vegetables

Read More