View Full Version : Why fiber is good for you

07-01-18, 19:11

"A diet of fiber-rich foods, such as fruits and vegetables, reduces the risk of developing diabetes (https://goo.gl/mZrasF), heart disease (https://goo.gl/mQQmZ9) and arthritis (https://goo.gl/Zt57tW). Indeed, the evidence for fiber’s benefits extends beyond any particular ailment: Eating more fiber seems to lower people’s mortality rate (https://academic.oup.com/aje/article/181/2/83/2739206), whatever the cause."

"The gut is coated with a layer of mucus, atop which sits a carpet of hundreds of species of bacteria, part of the human microbiome. Some of these microbes carry the enzymes needed to break down various kinds of dietary fiber.The ability of these bacteria to survive on fiber we can’t digest ourselves has led many experts to wonder if the microbes are somehow involved in the benefits of the fruits-and-vegetables diet. Two detailed studies published recently in the journal Cell Host and Microbe provide compelling evidence that the answer is yes."

"Shifting the animals to a low-fiber diet had a dramatic effect, they found: Many common species became rare, and rare species became common.
Along with changes to the microbiome, both teams also observed rapid changes to the mice themselves. Their intestines got smaller, and its mucus layer thinner. As a result, bacteria wound up much closer to the intestinal wall, and that encroachment triggered an immune reaction.

"After a few days on the low-fiber diet, mouse intestines developed chronic inflammation. After a few weeks, Dr. Gewirtz’s team observed that the mice began to change in other ways, putting on fat, for example, and developing higher blood sugar levels."

08-01-18, 09:22
"Shifting the animals to a low-fiber diet had a dramatic effect, they found: Many common species became rare, and rare species became common."

wasn't there a gene which makes you fit for veganism?
I think the metabolism and the digestive system are influenced by the personal DNA.
What is good for one person may not be for another.

I acknowledge though the benefits of fibers for the digestive system of most people.

08-01-18, 20:04
I would like to add that there are two very different types of fibres:

1) Soluble fibre: It helps to reduce cholesterol levels and protects against diabetes. It is found especially in psyllium husk (or common supplement), oatmeal, nuts, beans, apples, and blueberries.

2) Insoluble fibre: It improves intestinal transit and lowers the risk of haemorrhoids. However it can worsen the symptoms of ulcerative colitis by irritating the GI tract (esp. seeds and berries). It is found in flaxseeds, bran cereals, seeds, raspberries, strawberries, pears, figs, almonds, walnuts, beans, cabbage, potatoes, asparagus...