421 Fiber and Auto-Immune Disease [22 May 2017]

We’ve always known that dietary fiber is important for regular bowel movements. In a few previous articles [#140 November 2011 and #276 July 2014] I wrote about the benefits of soluble and insoluble fiber to balance blood sugar and maintain a healthy weight. Now scientists have discovered a link between dietary fiber, our immune system, and auto-immune diseases. How does that work?

Rhonda Patrick, in December 2015, interviewed Drs. Justin & Erica Sonnenburg who run a lab at Stanford University looking at “the profound impact gut bacteria has on our entire body” (Justin). They found that dietary fiber is essential for a healthy microbiome, described as “an incredibly complex and dynamic ecosystem of microbes” (Erica). In this 40 minute interview (which I encourage you to watch for yourself) Drs. Sonnenburg describe the connections between gut bacteria and our body's immune system.

The average American eats 10-15 grams of fiber daily, short of the government recommended 30-35g, and far short of the 100-150g consumed by traditional hunter-gatherer populations (who have a much greater diversity in their gut microbiomes and a significantly lower incidence of auto-immune disease).

The microbes in the colon rely on complex carbohydrates (fiber) for food, metabolizing it into short chain fatty acids (SCFAs) and other beneficial compounds. These SCFAs then feed the epithelial cells of the colon wall. SCFAs also increase the T regulatory cells which have an anti-inflammatory effect, calming the immune system. When fiber is lacking, the microbes attack the mucus lining of the colon and in turn are attacked by the immune cells in the intestinal wall, creating an inflammatory effect. Without adequate T regulatory cells, this can lead to auto-immune conditions like allergies, inflammatory bowel disease, rheumatoid arthritis and MS.

Many of these auto-immune diseases have previously been linked to gut microbiome disruptions – this provides a likely explanation. Taking this further, heart disease, metabolic disorders, some cancers, and even aging are all increased by inflammation so could also be reduced with a healthy gut microbiome.

So how to improve our gut microbiome? Feed them a variety of complex carbs from fruit, vegetables, whole grains, and legumes. The more types of fiber, the more diverse the bacterial populations they will support; fiber supplements often have only one or two sources. Use probiotic supplements and foods (like yogurt, sauerkraut and fermented vegetables) to help repopulate the gut following a round of antibiotics or whenever you suspect it needs a boost.

For more information on this topic, see the Sonnenburgs' book The Good Gut - Taking Control of Your Weight, Your Mood and Your Long-term Health or visit their Facebook page.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

325 Got Gas? Get Enzymes! [29 June 2015]

My wife Donna asked me today if beans were a comfort food. I replied that they were for me, but not for anyone sitting beside me.

Intestinal gas or flatulence can be more than a social problem. Abdominal gas can cause uncomfortable bloating and can put pressure on the bladder and other organs. Excessive intestinal gas can also be a sign of a more serious health problem like food allergies, lactose intolerance, gluten intolerance, or irritable bowel syndrome.

There are two main areas of gas formation. Upper intestinal gas is usually the result of swallowing too much air while eating or drinking. It results in belching, and can usually be remedied by eating more slowly and not chewing gum.

Lower intestinal gas is caused by eating foods containing indigestible fiber, sugar alcohols or polysaccharides, which are broken down by bacteria in the intestines:
• Beans and lentils contain polysaccharides
• Dairy foods containing the milk sugar lactose
• Cruciferous vegetables: cabbage, cauliflower, Brussel sprouts, broccoli
• Eggplant, bell peppers, asparagus, onion & garlic
• Inulin fiber, often taken as a prebiotic to promote growth of good bacteria
• Fiber and starch in whole grains
• Sugar alcohols like sorbitol & maltitol
• Fructose & fiber in fruit like apples, pears, peaches, plums, mangos

To prevent abdominal gas you can avoid the foods that are causing it, but most of these are good nutritious foods. A better solution is to take digestive enzymes with your meals. Look for a plant enzyme formula with high amounts of cellulase for digesting fiber and Alpha-galactosidase for digesting polysaccharides. If dairy is a problem for you, find a formula that includes lactase. Plant sourced enzymes are not “habit-forming” meaning that taking them will not reduce your body’s own production of enzymes.

Probiotics may also help if the problem is caused by dysbiosis, for example following a treatment of antibiotics.

Sources
Nutrition Action: What Foods Cause Gas?
Mayo Clinic Website
MedicineNet
International Foundation for Functional Gastrointestinal Disorders
– bloating & distension
– controlling gas

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

276 Fiber – Are You Getting Enough? [14 July 2014]

I last wrote about fiber in Nov 2011 (#140) and thought it was time for a reminder. Fiber helps regulate bowel movements, keeps our blood sugar levels in balance, and helps us achieve or maintain a healthy weight.

There are two types of fiber – soluble and insoluble. Insoluble fiber adds bulk to the stools, preventing constipation. It also helps remove toxins from the colon and improves the pH, lowering the risk of colon cancer. Sources of insoluble fiber are wheat bran, flaxseed, whole grains, root vegetable skins, beans and popcorn.

Soluble fiber dissolves in water to form a gel. It slows emptying of the stomach, normalizing blood sugar levels. It also binds with fatty acids causing them to be expelled in the stool, resulting in less stored fat and improved cholesterol levels. Soluble fiber also binds with and helps removes toxins. Sources include psyllium hulls, chia seed, oat bran, legumes, fruits and vegetables.

We need both types of fiber. Dr Gifford-Jones’ test for sufficient fiber is if your stool floats and is soft like toothpaste. If it's hard and sinks, you aren’t getting enough! Most of us get far less than the recommended 35 grams a day. Since adding a psyllium-flax blend to my breakfast routine I have two large easy BMs a day. But fiber does far more than give us big soft poops. Studies link dietary fiber to reduced risks of: heart disease, respiratory illness, diabetes, high blood pressure, colon and some other cancers, and death from all causes.

As part of a weight control program, fiber plays several roles. High fiber foods have a low energy-density allowing you to eat more food with fewer calories. Fiber makes you feel full reducing your appetite. Finally, by controlling blood sugar, it reduces carbohydrate cravings, lowers insulin resistance, and promotes burning of calories rather than storage as fat.

To improve your health, prevent disease, increase your energy and maintain a healthy weight, simply add more fiber to your diet.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

162 Chia Seed [23 April 2012]

Chia (Salvia hispanica) is an ancient grain that formed a staple of the Aztec and Mayan diets. It has been rediscovered and is now considered a modern “super food” because of its high nutrient content.

Chia seeds contain 30-35% oil, mostly omega-3 and omega-6 efas. Over 60% of this oil is ALA (the same efa found in flax). I’ve previously written on the many benefits of Omega-3 EFAs. Chia also contains 16-22% of easily digested gluten-free protein, supplying all of the essential amino acids. Chia seeds are very high in fiber and absorb many times their weight in water forming a gel which absorbs toxins and helps to cleanse and regulate the colon. This gel also slows the conversion of carbohydrates into sugar, helping to maintain normal blood sugar levels and reducing the need for insulin in diabetics. It also reduces appetite and increases satiety, thus assisting with weight loss. Chia is also a significant source of vitamins and minerals, particularly calcium, magnesium, iron, vitamin C, quercitin and other antioxidants.

Chia seeds were prized by the Mayans as an easily carried energy source for travel and war. It can be stored for long time because of its high antioxidant content and is soft enough to be chewed without grinding. Chia is easy to add to our modern diets – sprinkle on cereal (my favorite way to use it) or salad, add to smoothies, or simply eat by the spoonful. Whole or ground chia can be added to baking like cookies, muffins, pancakes or bread. Because it’s a food, there are no contraindications for eating it; it doesn’t interfere with any medication or supplement and it provides wonderful nutrition for pregnant moms and children.

The recommended amount of chia seed for an adult is one tablespoon per day. This provides 2.5 g of omega 3 efa; 2 g of protein; 5 g of fiber; 70 mg calcium; 35 mg magnesium; nearly 3 mg of iron, 6 mg vitamin C, plus many other nutrients.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

140 Dietary Fiber [14 November 2011]

Fiber (which my parents called “roughage”) is an essential part of our diet. It helps regulate bowel movements, keeps our blood sugar levels in balance, and helps us achieve or maintain a healthy weight.

There are two types of fiber – soluble and insoluble. Insoluble fiber adds bulk to the stools, preventing constipation. It also helps remove toxins from the colon and improves the pH, resulting in a lower risk of colon cancer. Sources of insoluble fiber are wheat bran, flaxseed, whole grains, root vegetable skins, beans and popcorn.

Soluble fiber dissolves in water to form a gel. It slows emptying of the stomach allowing sugar to be released more slowly and blood sugar levels to stay more even. It also binds with fatty acids causing them to be expelled in the stool. This results in up to 10% of dietary calories to be expelled instead of stored, and also improves cholesterol levels. Soluble fiber also binds with and helps removes toxins. Sources include psyllium hulls, oat bran, legumes, fruits and vegetables.

We need both types of fiber. If you can’t get enough in your diet, there are fiber supplements available. Brenda Watson in her 2007 book “The Fiber35 Diet” recommends flax and other fiber sources rather than psyllium which she says often causes gas, bloating and constipation. A proprietary fiber compound PGX (PolyGlycopleX) made from konjac root works especially well at controlling blood sugar by lowering the glycemic index of foods (Michael Murray & Michael Lyon, “Hunger Free Forever” 2007).

As part of a weight control program, fiber plays several roles. High fiber foods have a low energy-density allowing you to eat more food with fewer calories. Fiber makes you feel full thus controlling your appetite (you can consume far more calories from apple juice than whole apples). Finally, by controlling blood sugar, it reduces carbohydrate cravings, lowers insulin resistance, and promotes burning of calories rather than storage as fat. To improve your health, prevent disease, increase your energy and maintain a healthy weight, simply add more fiber to your diet.

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.