Lose The Fat And Eat The Fiber!

Share This Post

Eating more fiber has broad implications not just for its possible lowering of your cholesterol and increasing your bowel movements, it may also reverse the effects of blood sugar dysregulation. Perhaps most importantly it may aid in losing excess weight and boosting the immune system by supporting the microbiome in the gut.

Some fiber is partially digestible and some is completely nondigestible. Rather than being digested, it is broken down through a fermentation process by the microbiota in the gut. One of the significant byproducts of this fermentation process is the production of Short Chain Fatty Acids (SCFAs) which have been shown to play an important role in the maintenance of your health. 

This entire process of braking down fiber through fermentation also allows your bowel to ward off infection, increases gut immunity, and helps avoid disease conditions such as Irritable Bowel Syndrome, Type II Diabetes, and Metabolic Syndrome. Metabolic Syndrome is a catch all-term for the following changes in your body… increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels.

Individuals consuming diets low in fiber – in essence, a “Western Diet” – tend to have an overall reduced microbial diversity which in turn supports microbes that thrive on amino acids and lipids. This is because people eating low fiber diets tend to consumer more animal protein and fat. Both trends – eating less fiber and eating more animal protein – have shown a correlation with significantly higher rates of metabolic and inflammatory diseases, including obesity and IBD.

Research around the world – from Italy, South Africa, Papa New Guinea, and Venezuela – has documented the strong correlation between increased fiber consumption and altered microbiota (the sum total of bacteria living in a person’s gut) which in turn positively affected the overall health of those populations in many ways in comparison to those of developed, industrialized countries (especially the United States) which consumed less fiber and more animal fats and protein.

Most recently, several studies have identified the Prevotella species which are consistently higher in non-industrialized individuals who consume vast quantities of dietary fiber found in fruits and vegetables. Healthy, overweight adults with high Prevotella abundances lost more weight than subjects with low Prevotellaabundances when consuming a diet rich in whole grains and fiber after 6 weeks.

The moral of this story? Let’s eat more fiber…

Dietary Fibre Modulates the Gut Microbiota – PMC (nih.gov)

Frontiers | The Effects of Vegetarian and Vegan Diets on Gut Microbiota (frontiersin.org)

Prevotella Abundance Predicts Weight Loss Success in Healthy, Overweight Adults Consuming a Whole-Grain Diet Ad Libitum: A Post Hoc Analysis of a 6-Wk Randomized Controlled Trial | The Journal of Nutrition | Oxford Academic (oup.com)

Join Our Community

Share your experiences

More To Explore

Foods High in Potassium

Foods High in Potassium

Potassium is a vital mineral and electrolyte that plays a crucial role in various bodily functions, including maintaining fluid balance, nerve signaling, and muscle contractions.

Read More »