How Fiber & Friendly Flora Reduce Inflammation

Discuss general health, fitness, and supplements topics here.

Moderator: moderators



Post Reply
Jacob
Prolific Poster
Posts: 3525
Joined: Fri Dec 12, 2003 9:38 am
Hair Loss Type: Don't Know
Have you had a hair transplant?: No

How Fiber & Friendly Flora Reduce Inflammation

Post by Jacob » Thu Nov 05, 2009 7:13 pm

I've always been a lil-more-fiber fan.

http://www.wellnessresources.com/health ... news110509
How Fiber & Friendly Flora Reduce Inflammation
Wednesday, November 04, 2009

Byron Richards, CCN

Scientists have made a major breakthrough in understanding why dietary fiber and friendly GI tract flora (acidophilus) provide significant benefit to such inflammatory problems as colitis, asthma, and arthritis.

Dietary fiber is fermented in the lower colon by friendly flora, resulting in the production of short chain fatty acids (SCFAs). The new discovery is that SCFAs bind on to a receptor on immune cells called G-protein-coupled receptor 43 (GPR43).

The scientist showed that when GPR43 is activated by the SCFAs then inflammation is controlled. And conversely, their experiments showed that when GPR43 is not activated then inflammation persists. This is an extremely important discovery.

It means that if you have adequate dietary fiber and friendly flora then you have an intestinal “rain forest” that is producing enough of the short chain fatty acids to help regulate immune cells to not produce excessive inflammatory signals.

On the other hand, diets high in sugar and other forms of junk will create an imbalance in the gut, as will repeated use of antibiotics. True enough, this situation promotes an overgrowth of hostile bacteria (like H. Pylori) or Candida albicans. However, there is more to it. The lack of production of SCFAs due to the imbalanced condition is an additional source of inflammation. The inflammation then weakens the digestive lining, making it easier for the hostile inhabitants to gain a foothold and wreak further harm.

It is now correct to view both dietary fiber and friendly flora as anti-inflammatory nutrition, not just for the digestive tract but as a possible factor in any problem of ongoing inflammation (including knee joints). I have repeatedly fixed serious inflammatory problems in infants and children by fixing their digestive tracts – now I understand a key aspect explaining why this works.
This product looks good btw: https://www.drneillevin.com/ordereze/Pr ... tails.aspx (20% off your first order if you sign up for the e-letter)
Fiber.jpg
Fiber.jpg (60.24 KiB) Viewed 14101 times

Jacob
Prolific Poster
Posts: 3525
Joined: Fri Dec 12, 2003 9:38 am
Hair Loss Type: Don't Know
Have you had a hair transplant?: No

Re: How Fiber & Friendly Flora Reduce Inflammation

Post by Jacob » Sat Aug 28, 2010 6:08 pm

Fiber ain't important, eh? :-s

http://www.healthyfellow.com/344/dietar ... t-disease/
Last week I wrote a column highlighting the most recent evidence that a high fiber diet can help protect against a variety of cancers. Today I’ll focus on the role that this dietary component can play in helping to reduce the risk of developing cardiovascular disease and all of its related complications.

In July, a study appeared in the Journal of Epidemiological Community Health. 772 volunteers who were at high risk for cardiovascular disease participated in this trial. They were all assigned either a low fat diet or one of two “Mediterranean style diets” for a 3 month period. Dietary questionnaires were administered to determine nutrient intake and blood tests were taken pre and post trial.

* The volunteers who consumed the most fiber (the upper 20%) showed the greatest declines in fasting blood sugar and total cholesterol. They also demonstrated higher HDL “good” cholesterol readings.
* LDL “bad” cholesterol only dropped significantly in those who ate the largest quantities of soluble fiber, which is found in such as foods as berries, broccoli, chia and psyllium seed supplements.
* Reductions in C-reactive protein, an inflammatory marker, were also found in those consuming the largest amount of fiber.

The authors of the trial concluded that, “increasing dietary fiber intake with natural foods is associated with reductions in classical and novel cardiovascular risk factors in a high-risk cohort”. (1)
Another recent trial presented in the European Journal of Clinical Nutrition determined that eating foods rich in any kind of fiber (insoluble, soluble or total fiber) may result in a reduced likelihood of stroke by up to 36%. These findings are based on a population study of over 26,000 Finnish male smokers with ages ranging from 50 – 69. This is, again, considered a high-risk group that apparently was afforded potentially life saving support via adequate to optimal fiber consumption. (2)

If dietary fiber does, in fact, protect from cardiovascular disease, then there must be a mechanism behind its ability to do so. Here are some of the proposed ways that roughage may shield against heart disease and strokes.

* Blood Pressure - Both population and scientifically controlled studies frequently find that higher levels of dietary fiber are associated with lower blood pressure (BP) readings – a risk factor for both heart disease and stroke. A recent study also discovered that replacing a low fiber, refined bread with a higher fiber bread resulted in decreased systolic BP and pulse pressure. (3,4,5)

* Chronic Inflammation - A recent scientific review of the medical literature examined 7 studies that related to fiber consumption and levels of the inflammatory marker, C-reactive protein (CRP). CRP may contribute to hardening of the arteries (atherosclerosis) and the accumulation of arterial plaque which can lead to heart attacks and stroke. 6 of 7 trials reported 25 – 54% reductions in CRP concentrations in those supplementing with fiber. Another trial, which followed 3,428 men (aged 60 – 79) over the course of 7 years, found that higher fiber intake not only reduced CRP levels, but also lowered other inflammatory markers (interleukin-6 [IL-6]), decreased fat build up in the liver and appeared to reduce the risk of developing diabetes. (6,7,8)

* Elevated Cholesterol - Adding fiber supplements to conventional cholesterol lowering therapy (statin medications) has an additive effect and results in greater reductions in total cholesterol, LDL cholesterol and Apo B. Since I’m not a supporter of statin medications, I was relieved to learn that this same form of fiber (hydroxypropylmethylcellulose – HPMC) can effectively lower cholesterol without any pharmaceutical assistance as well. Other forms of fiber, such as beta glucans derived from oats, are also effective in improving lipid profiles. (9,10,11)

* Metabolic Syndrome and Diabetes - Out of control blood sugar is a major health threat which contributes to many health conditions. Including plenty of fibrous food and supplements in one’s daily routine can help temper post meal blood sugar response. In essence, it slows the digestion of carbohydrates and simple sugars. This is in turn helps to support arterial function and blood flow which is impaired by a poor diet that promotes cardiovascular disease. One of my favorite recent studies involves a group of American Samoans who replaced their “modern eating habits” with a traditional Samoan meal plan (rich in coconut, fish and various sources of “plant-based fiber”). This dietary shift resulted in numerous heart-healthy changes: an increase in HDL “good” cholesterol, reduced abdominal fat and metabolic syndrome risk factors (elevated blood lipids, high blood pressure and insulin and mid-section obesity). (12,13,14,15,16,17,18)

Jacob
Prolific Poster
Posts: 3525
Joined: Fri Dec 12, 2003 9:38 am
Hair Loss Type: Don't Know
Have you had a hair transplant?: No

Re: How Fiber & Friendly Flora Reduce Inflammation

Post by Jacob » Thu Dec 30, 2010 6:18 pm

The latest on fiber from the Healthy Fellow:
http://www.healthyfellow.com/738/best-o ... t-disease/
Update: December 2010 - The positive news about dietary fiber and cardiovascular disease continues its forward march. New research presented in three separate medical journals helps to bolster the case for including more roughage in your diet in relation to heart health. The December issue of Applied Physiology, Nutrition and Metabolism describes how the addition of soluble fiber to fruit juice can lead to meaningful changes in body fat percentage, body weight and waist circumference in obese individuals. The supplemental fiber appears to accomplish this feat by improving glucose metabolism. As a bonus, the added fiber also resulted in a reduction in LDL (“bad”) cholesterol and triglycerides and a welcome elevation in HDL (“good”) cholesterol. Two other publications in the journals Magnesium Research and Nutrition offer up an indirect pathway by which dietary fiber may improve cardiovascular wellness: by simultaneously increasing magnesium intake. Recent findings indicate that choosing foods that are rich in fiber also tends to elevate dietary exposure to heart-friendly minerals including magnesium. A large body of evidence suggests that a lack of this essential mineral can lead to chronic inflammation which can damage the heart. (31,32,33)

Jacob
Prolific Poster
Posts: 3525
Joined: Fri Dec 12, 2003 9:38 am
Hair Loss Type: Don't Know
Have you had a hair transplant?: No

Re: How Fiber & Friendly Flora Reduce Inflammation

Post by Jacob » Fri Dec 31, 2010 7:55 pm

http://www.healthyfellow.com/741/best-o ... nd-cancer/
Update: December 2010 - In yesterday’s column I mentioned how increasing your intake of dietary fiber can also lead to a higher consumption of valuable nutrients including magnesium. But the protective effects of whole foods extend beyond their nutritive properties. When examining the role that fiber plays in the incidence of malignancies, it’s important to consider the antioxidants that are usually present in fiber rich foods. When doing so, it’s also vital that the issue of antioxidant transport be evaluated. A new report in the Journal of Agricultural Food Chemistry explains that “around 50% of the total dietary antioxidants, mainly polyphenolics, transverse the small intestine linked to dietary fiber”. The authors of the paper go on to state that “It is concluded that the transportation of dietary antioxidants through the gastrointestinal tract may be an essential function of DF (dietary fiber)”. This may explain why new studies continue to find a profound association between fiber consumption and protection against various malignancies including colorectal, gastric and ovarian cancer. This is also why I recommend ensuring high fiber consumption no matter which diet you choose to follow. (7,8,9)
8)

Jacob
Prolific Poster
Posts: 3525
Joined: Fri Dec 12, 2003 9:38 am
Hair Loss Type: Don't Know
Have you had a hair transplant?: No

Re: How Fiber & Friendly Flora Reduce Inflammation

Post by Jacob » Wed Jun 15, 2011 5:16 pm

Fiber may keep you healthier for longer: NIH study
Increased dietary intakes of fiber are associated with lower risks of dying from cardiovascular, infectious, and respiratory diseases, suggests data from the US National Cancer Institute.

The highest intakes of fiber – equivalent to about 30 grams per day for men and 25 grams for women – were associated with a reduction in the risk of dying from cardiovascular, infectious, and respiratory diseases of up to 60 percent, according to findings published in the Archives of Internal Medicine .

“Interestingly, our study found that dietary fiber intake, especially from grains, was inversely associated with the risk of death from infectious and respiratory diseases,” wrote researchers, led by Yikyung Park, ScD.

“Inflammation, a predominant pathphysiologic response in many infectious and respiratory diseases, has been suggested to contribute the progression of these diseases [and] studies have shown that dietary fiber has anti-inflammatory properties:

“The anti-inflammatory properties of dietary fiber could explain, in part, significant inverse associations of dietary fiber intake with infectious and respiratory diseases as well as with CVD death,” they added.
http://www.nutraingredients-usa.com/Res ... er%2BDaily

anareceli
New Member
Posts: 1
Joined: Tue Oct 18, 2011 11:16 pm
Hair Loss Type: Don't Know
Norwood Level: Norwood II
Have you had a hair transplant?: No

Re: How Fiber & Friendly Flora Reduce Inflammation

Post by anareceli » Tue Oct 18, 2011 11:22 pm

I can't access the link. Can you give another link?? Thanks!!

Jacob
Prolific Poster
Posts: 3525
Joined: Fri Dec 12, 2003 9:38 am
Hair Loss Type: Don't Know
Have you had a hair transplant?: No

Re: How Fiber & Friendly Flora Reduce Inflammation

Post by Jacob » Wed Oct 19, 2011 10:19 am


Jacob
Prolific Poster
Posts: 3525
Joined: Fri Dec 12, 2003 9:38 am
Hair Loss Type: Don't Know
Have you had a hair transplant?: No

Re: How Fiber & Friendly Flora Reduce Inflammation

Post by Jacob » Tue Jul 31, 2012 8:27 pm

http://www.now-university.com/Library/N ... 090010.htm
Researchers Reaffirms Need for Increased Fiber in American Diet
By Greg Arnold, DC, CSCS, June 30, 2012, abstracted from “Filling America’s Fiber Intake Gap: Summary of a Roundtable to Probe Realistic Solutions with a Focus on Grain-Based Foods” in the July 1, 2012 issue of the Journal of Nutrition

A number of health benefits result from fiber intake, including healthy digestion, maintaining healthy levels of total and LDL cholesterol, blood sugar and insulin levels, and helping maintain a healthy weight by enhancing feelings of fullness (satiety) (1,2,3). In children, increased fiber intake has been found to improve diet quality and decrease their risk for becoming overweight or obese (4,5).

Despite these health benefits, less than 3% of Americans get enough fiber (6). With one in three Americans classified as obese, the medical costs of obesity totaled $147 billion in 2008, with obese patients costing $1,429 more per person than those of normal weight (7). Now a new roundtable discussion (8) of nutrition experts from around the country:

· Roger Clemens - Department of Pharmacy, University of Southern California
· Sibylle Kranz - Department of Nutrition Science, Purdue University
· Amy R. Mobley - Department of Nutritional Sciences, University of Connecticut
· Theresa A. Nicklas - Baylor College of Medicine, USDA/ARS Children’s Nutrition Research Center
· Mary Pat Raimondi - Academy of Nutrition and Dietetics
· Judith C. Rodriguez - Department of Nutrition and Dietetics, University of North Florida, Jacksonville, FL;
· Joanne L. Slavin - Department of Food Science and Nutrition, University of Minnesota

has put a more intense focus on the need to increase fiber intake among Americans.

In their discussions entitled “Filling America’s Fiber Gap: Probing Realistic Solutions”, the researchers agreed that fruit, vegetables, legumes, and whole grains are the foods that can best help Americans meet the Institute of Medicine’s fiber recommendations of 19-38 grams per day (9). The U.S. Dept of Health and Human Services’ recommendation of 13 servings of fruits and vegetables per day (10) would satisfy 63% of fiber needs, with one serving of fruit (1/2 cup) providing 1.1 grams of fiber and one serving (1/2 cup) of dark green vegetables providing 2.1 grams of fiber (11).

The researchers stated that whole grains offer the most help in meeting the recommended fiber intake. Whole grains have more fiber per serving than fruits and vegetables (2.5-4.9 grams per 1-ounce serving), although 99% of Americans do not meet the requirements for whole grain intake (12).

The researchers also looked at obstacles that prevent Americans from getting enough fiber. Perhaps the #1 barrier was how foods are labeled and whether they are really “good” sources of fiber (more than 1 gram of fiber per serving for fruits and vegetables and more than 3 grams of fiber per serving for grain-based foods). The average American gets 13.8 grams of fiber per day that come primarily from 25 different food items that include vegetables, sandwiches, fruit, ready-to-eat cereals, and potatoes (13). Unfortunately, although many of these 25 foods may have enough fiber, they also contain much higher levels of calories due to other additives and sugar. As a result, foods labeled a “good” source of fiber may also contain excessive amounts of calories.

Another obstacle has been the emergence of low carb diets, which prevent adequate fiber intake. This can be especially problematic in weight loss, as it is believed that at least 24 grams of fiber per day are needed to help with proper weight loss (14).

For the researchers, “There was consensus among roundtable participants that grain foods offer a unique opportunity to help Americans increase their fiber intakes” and that “making simple changes to choose grain foods with a good or excellent source of fiber may be the most realistic…way to help Americans make immediate progress toward filling the fiber intake gap while staying within energy needs.”

Post Reply


Who is online

Users browsing this forum: No registered users and 1 guest