Registered nutritionist, Judith Johnson talks about the fundamental importance of gut health for general wellbeing and the critical role fibre plays in healthy gut function.
Did you know that Hippocrates proclaimed, “All disease begins in the gut,” nearly 2500 years ago? He wasn’t wrong! Your gut health is more important than we ever believed.
It’s not just about processing and eliminating food. Your gut’s well-being directly impacts how nutrients are absorbed and which toxins, allergens, and pathogens are repelled. In other words, your gut’s health determines your overall health! (Ref 1,5,2)
Gut health is essential in the prevention of almost every functional bowel disorder, and begins with the amount and type of fibre you eat. Some fibres are either digestible and water soluble, while others are indigestible and must ferment in the gut (colon) producing a by-product known as short chain fatty acids. These create the environment for good microbial diversity and a healthy gut ecosystem. It is important to include all types of fibres, including vegetables, fruit, seeds, nuts, grains and herbs. (Ref 4)
Your gut is your barometer to your health. Bowels need to eliminate 1-3 x day, resembling soft serve ice cream consistency. This usually requires around 35g fibre daily ,eaten with enough fluid to allow the fibre to swell and break down. This can be achieved with 9 serves of fruit and vegetables per day. (ref 6)
The importance of fibre for healthy gut function:
Microbial diversity and your immune system
The more fibre you eat, the better your microbial diversity. This leads to a better immune response, lowered inflammation and the ability to repel pathogens. (Ref 1, 2) Fibre also provides pre- and pro-biotics, which are especially helpful after antibiotic treatment to rebuild a healthy gut balance. (Ref 4) It is through microbial diversity that we get improved absorption of nutrients and better breakdown (digestion) of food particles.
Reduction of inflammation
Inflammation can lead to disturbances in gut health: from IBD (irritable bowel disease) to malabsorption, reflux, GERD (gastro-oesophageal reflux disease), diverticular disease, haemorrhoids or loose bowels. The right type of fibre in the diet can help in the prevention of all these issues, through its role in lowering inflammatory signals. Fibre also prevents constipation by acting as a natural laxative, naturally softening the stool. (Ref 5)
Gradually increasing fibre to 35g per day as well as ensuring adequate water intake will provide a better microbial balance and reduce inflammatory triggers.
Blood glucose control
Fibre added to a meal will also lower the glycaemic response. We suggest eating your salads and vegetables first or adding extra fibres to the beginning of all meals. This includes vegetable and fruit fibres as well as guar gums/psyllium fibres and seed fibres. (Ref 7)
Cardiovascular disease (Cholesterol levels)
A good microbiome is essential in the prevention of conditions such as cardiovascular disease, as it has been shown to lower inflammation signals (Ref 9) Fibre acts as a natural cholesterol binder – helping the body rid itself of excess cholesterol. Fibre intake (Psyllium) has been shown to reduce non-HDL cholesterol and apolipoprotein B (apoB). (Ref 8,9)
Toxin clearing
The colon plays a critical role in our daily elimination of everything our bodies don’t need. The bowels need to empty every day (1-3 times). This process is referred to as Phase 3 detoxing. The fibre we eat helps bind to toxins such as heavy metals and chemicals, which can otherwise be reabsorbed if the colon is sluggish. Skin health such as eczema, psoriasis and acne is also improved when fibre intake is enough to create a good microbiome, as our skin is another way the body rids itself of waste and toxins.
Mental health
More and more research is focussing on the gut microbiome and its role in mental health. The possibility of conditions such as attention-deficit hyperactivity disorder, autism spectrum disorder, bipolar disorder, major depressive disorder and schizophrenia being linked to gut health is increasingly being studied. The mechanisms of action are not well understood but microbial diversity is known to improve neurotransmitter production. (Ref 2, 10) . Fibre is therefore known for helping create better moods and where the saying “ a happy gut means a happy brain “ comes from.
Healthy Weight
There are so many reasons why eating plenty of fibre helps with weight control: it helps with satiety: eating your vegetables or fruit first helps feel full quickly and for longer and thus prevents over-eating. Fibre also lowers glucose spikes after a meal and can obviously help with calorie control if lower-calorie fibre foods are chosen (non-starchy salads and vegetables) (Ref 3, 7)
Our modern world and current lifestyles are increasingly focussing on processed foods, added sugars, refined flours and flavourings. Our Western diet is tending towards more ‘artificial’ foods, progressively excluding sufficient plants fibres to keep us healthy.
An easy way to help reach a better fibre intake if you are not adequately and actively eating optimally for gut health is through Cool Stool™.
Cool Stool™ is currently available on www.coolstool.co.za, Faithful To Nature, Takealot, selected Wellness Warehouse stores, and selected pharmacies and health stores nationwide. View the expanding and updated stockists list on https://www.coolstool.co.za/stockists
Instagram: https://www.instagram.com/keepitmovingwithcoolstool/
Facebook: https://www.facebook.com/keepitmovingwithcoolstool
Article References
Ref 1:
Gut microbiota, metabolites and host immunity
https://pubmed.ncbi.nlm.nih.gov/27231050/
Ref 2:
Role of intestinal microbiota and metabolites on gut homeostasis and human diseases
https://pubmed.ncbi.nlm.nih.gov/28061847/
Ref 3:
Dietary Modulation of Gut Microbiota Contributes to Alleviation of Both Genetic and Simple Obesity in Children
https://pubmed.ncbi.nlm.nih.gov/26425705/
Ref 4:
Why prebiotics are as important as probiotics
https://experiencelife.lifetime.life/article/why-prebiotics-are-as-important-as-probiotics/
Ref 5:
Diet and microbiota linked in health and disease
https://pubs.rsc.org/en/content/articlelanding/2018/fo/c7fo01820g Diet and microbiota linked in health and disease
Ref 6:
Health benefits of fruits and vegetables
https://pubmed.ncbi.nlm.nih.gov/22797986/
Ref 7:
Dietary fibre: influence on body weight, glycaemic control and plasma cholesterol profile
https://pubmed.ncbi.nlm.nih.gov/20593113/
Ref 8:
Effect of psyllium (Plantago ovata) fiber on LDL cholesterol and alternative lipid targets, non-HDL cholesterol and apolipoprotein B: a systematic review and meta-analysis of randomized controlled trialshttps://pubmed.ncbi.nlm.nih.gov/30239559/
Ref 9:
Dietary fibre in hypertension and cardiovascular disease management: systematic review and meta-analyses
https://pubmed.ncbi.nlm.nih.gov/35449060/
Ref 10:
The Microbiota-Gut-Brain Axis in Psychiatric Disorders
https://pubmed.ncbi.nlm.nih.gov/36232548/
Judith Johnson is a private practicing registered consulting dietician with 25 years of experience in personalized integrated nutrition therapy, specializing in Nutrigenomics (gene-based personalized nutrition), chronic diseases, sports nutrition, diabetes care, weight management, holistic wellbeing and complementary Medicine. She has recently coauthored a book with Dr Yael Joffe entitled Genes to Plate which details the practical aspects of food choices and eating according to your health pathways.
Find out more on her website www.judithwellness.com
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