5 Types of Fiber with Almost ZERO Benefit (eat these instead)
Summary
TLDRThis video delves into the fiber's role in gut health beyond just aiding digestion. It clarifies that while all fibers contribute to bowel movements, not all fibers are equally beneficial. The focus is on fibers' impact on butyrate and short-chain fatty acid production, crucial for a healthy microbiome. The video scrutinizes various fibers, from cellulose in lettuce to resistant starches, and their effects on gut bacteria. It also discusses how transit time influences fiber's benefits and suggests which fibers to prioritize for a thriving microbiome.
Takeaways
- 🌿 All types of fiber, including artichokes, romaine lettuce, and chia seeds, contribute to bowel movements by aiding in transit time.
- 🔍 The video emphasizes that not all fibers are equally beneficial outside of promoting regular bowel movements, focusing on their impact on butyrate and short-chain fatty acid production.
- 🌱 Cellulose, found in iceberg and romaine lettuce, is considered less beneficial due to its low butyrate production compared to other fibers.
- 🌾 Psyllium husk is recognized for its benefits in baking and as a filler, but it's noted as non-fermentable, meaning it doesn't feed the gut microbes as effectively as other fibers.
- 🔬 An in vitro study published in the Journal of Medicinal Foods compared different fibers' abilities to produce short-chain fatty acids, highlighting the importance of butyrate production.
- 🍠 Resistant starches, which are resistant to digestion, can be beneficial for gut health, but not all resistant starches produce the desired levels of butyrate.
- 🚫 High amylase starches, despite producing a significant amount of short-chain fatty acids, were found to have lower butyrate levels, suggesting they may not be as beneficial as initially thought.
- 🍄 Fructooligosaccharides and galactooligosaccharides, found in foods like onions and kidney beans, can decrease butyrate levels and are considered less beneficial for promoting butyrate-producing bacteria.
- ⏱ A study in the European Journal of Clinical Nutrition showed that faster transit times through the gut can increase short-chain fatty acid production, suggesting that fiber intake can impact this process.
- 🍽️ Foods rich in inulin, such as artichokes, asparagus, and chia seeds, are recommended for their potential to promote butyrate-producing bacteria in the gut.
Q & A
What is the primary function of fiber in the diet as discussed in the video?
-The primary function of fiber in the diet, as discussed in the video, is to aid in bowel movements or 'pooping'. All types of fiber, regardless of their specific properties, contribute to this basic function by affecting transit time.
Why is butyrate production significant in the context of fiber consumption?
-Butyrate production is significant because it helps support the microbiome, aids in glucose metabolism, and assists with fatty acid utilization. It is a short-chain fatty acid that is particularly beneficial for gut health.
What is the role of cellulose as a fiber, and why might it be considered less beneficial?
-Cellulose is an insoluble and non-fermentable fiber found in lettuce and other vegetables. It is considered less beneficial because it does not contribute much to butyrate production and does not feed the gut microbes effectively, thus providing minimal benefits beyond its structural role in plants.
How does the video describe the relationship between psyllium and short-chain fatty acid production?
-The video explains that psyllium, despite being a soluble fiber, is non-fermentable, meaning it does not effectively feed the gut microbes and therefore does not contribute significantly to short-chain fatty acid production, particularly butyrate.
What is a synbiotic, and how does it relate to the discussion in the video?
-A synbiotic is a combination of probiotics and prebiotic fibers that work together to support gut health. The video mentions a brand called 'seed' as an example of a synbiotic, highlighting its relevance to the discussion on fibers and gut health.
What is the significance of resistant starches in the context of the video?
-Resistant starches are starches that are resistant to digestion and thus can be fermented by gut bacteria to produce short-chain fatty acids. However, not all resistant starches produce the desired butyrate, which is the primary focus of the video.
What are the implications of fructooligosaccharides and galactooligosaccharides on butyrate production?
-Fructooligosaccharides and galactooligosaccharides can reduce butyrate levels by promoting the growth of bacteria that are not butyrate producers, such as bifidobacterium. This can lead to a decrease in the bacteria that do produce butyrate, thus affecting the balance of the gut microbiome.
How does transit time affect short-chain fatty acid production, as discussed in the video?
-The video suggests that faster transit times, whether naturally occurring or pharmaceutically induced, lead to higher levels of short-chain fatty acids. This implies that the speed at which food moves through the gut can influence the efficiency of fiber fermentation and the production of beneficial compounds like butyrate.
What are some fibers that are recommended for their butyrate-producing capabilities, according to the video?
-The video recommends fibers high in inulin, such as artichokes, asparagus, Brussels sprouts, chia seeds, and flax seeds, for their butyrate-producing capabilities.
Why might the video suggest caution when consuming high amylase starches?
-The video suggests caution with high amylase starches because, despite producing a significant amount of short-chain fatty acids, they may not produce the desired butyrate. This could potentially feed bacteria that are not beneficial for gut health.
Outlines
🌿 Fiber's Role in Digestive Health
This paragraph discusses the basic function of fiber in promoting bowel movements, emphasizing that all types of fiber aid in digestion regardless of their specific characteristics. The speaker then transitions into a deeper exploration of fiber's impact on butyrate and short-chain fatty acid production, which are crucial for gut microbiome health and metabolic processes. The video introduces a sponsored brand, 'seed,' which offers a synbiotic product combining prebiotic fiber with probiotics, highlighting its relevance to the discussion on fiber and gut health.
🔬 In-Depth Analysis of Fiber Types
The second paragraph delves into the less beneficial aspects of certain fibers, such as cellulose and psyllium, in the context of short-chain fatty acid production. It contrasts these with the more advantageous resistant starches, which are known for their ability to feed the gut microbiome and promote the production of butyrate. The discussion is supported by research findings, including an in vitro study published in the Journal of Medicinal Foods, which compared the effectiveness of various fibers in producing butyrate. The paragraph also cautions against over-reliance on high amylase starches due to their potential to feed unwanted bacteria in the gut.
🍽️ Dietary Fibers and Their Impact on Microbiome
The final paragraph continues the examination of fiber's effects on gut health, focusing on fructo and galacto-oligosaccharides found in foods like onions, leeks, and beans. It discusses how these fibers, while not necessarily harmful, may not contribute positively to butyrate production due to their promotion of non-butyrate producing bacteria. The paragraph also touches on the importance of transit time in the gut, suggesting that faster transit times can enhance short-chain fatty acid production. The speaker concludes with recommendations for fibers that are more likely to support butyrate production, such as those found in artichokes, asparagus, and chia seeds.
Mindmap
Keywords
💡Fiber
💡Butyrate
💡Insoluble Fiber
💡Soluble Fiber
💡Fermentable Fiber
💡Non-fermentable Fiber
💡Resistant Starch
💡Prebiotics
💡Probiotics
💡Short Chain Fatty Acids (SCFAs)
💡Microbiome
Highlights
All fibers contribute to bowel movements regardless of type.
Fiber's role in butyrate and short-chain fatty acid production is crucial for gut health.
The relationship between probiotics and fiber is essential for gut health.
SEED is a synbiotic brand that combines prebiotic fiber with probiotics.
Cellulose, found in iceberg and romaine lettuce, is less beneficial as a fiber.
Psyllium husk is great for increasing stool bulk but not for short-chain fatty acid production.
In vitro study compared seven different fibers for short-chain fatty acid production.
Methylcellulose produced less butyrate than glucose, indicating lower effectiveness as a fiber.
Resistant starches are known for good short-chain fatty acid production but not all are equal.
High amylase starch produced the most short-chain fatty acids but less butyrate.
Fructooligosaccharides and galactooligosaccharides can reduce butyrate levels.
Bifidobacterium, increased by certain fibers, is not a butyrate producer.
Transit time through the gut can significantly affect short-chain fatty acid levels.
Faster transit times are associated with higher short-chain fatty acid content.
Onions, leeks, and certain beans are not considered beneficial fibers for butyrate production.
Artichokes, asparagus, Brussels sprouts, chia seeds, and flax seeds are recommended for their fiber content.
Transcripts
all fibers make you poop that's the cool
thing it doesn't matter if you're eating
an artichoke or if you're not on romaine
lettuce or if you're just chowing down
on a bunch of chia seeds they're all
going to contribute to helping you poop
okay but that is the basics of fiber
that is the simple basics what i want to
address in this video is what fibers are
really not that amazing not that
beneficial outside of the whole pooping
conversation because that conversation
is just about transit time and insoluble
soluble fermentable non-fermentable
viscous non-viscous it doesn't matter
what kind of fiber they're all going to
help you poop okay
but we have to look at the very big
picture and the big equation which is
how do these fibers actually contribute
to butyrate and short chain fatty acid
production which essentially for the
long and the short of it is that's
what's going to help our microbiome
that's what's going to help us
metabolize things that's going to help
us with glucose metabolism with fatty
acid utilization that's what really
matters because they all make it poop so
anyhow let's dive in
[Music]
now when we're talking about the world
of the microbiome people automatically
think oh just probiotics okay well
there's this relationship between
probiotics and fiber that is very very
important and obviously we kind of touch
on that with other videos but people ask
if there is a recommended probiotic that
i like so i wanted to mention today's
sponsor which is a brand called seed
they are down below in the description i
figured it's very relevant for today's
video so they are a synbiotic which
means they have prebiotic fiber and the
probiotic strains in there so very
unique and very interesting stuff so
that link is down below which will save
you a nice little chunk of change if you
want to check them out so very unique
probiotics the one that i use daily and
again what i would personally recommend
but totally up to you so that links down
below and a big thank you to seed for
the sponsorship on today's video so the
first one that's kind of a waste
cellulose cellulose is an insoluble
fiber and non-fermentable okay now i
have some research to back this up but
cellulose is basically like iceberg
lettuce okay it's it's a fiber that's
just not getting you much okay and it's
gonna be in romaine lettuce too it's in
just a lot of just it's also in brussels
sprouts and things like that but those
have other fibers counteract like if you
just look at lettuce and like iceberg
romaine lettuce lots of cellulose it's
just what gives structure celery is a
lot of cellulose too but of course
celery has other things in it
point is is that
lettuce iceberg lettuce romaine lettuce
probably not the greatest thing to
consume okay the other one that's in
combination with that in this particular
study which we're going to talk about is
cilium now you may be thinking thomas
you've done videos talking about the
benefits of psyllium no don't get me
wrong i like psyllium okay but when it
comes down to short chain fatty acid
production it is considered a soluble
fiber but it's non-fermentable so what
that means is that it has all the
benefits of a soluble fiber it draws
water into it and it swells but it's
non-fermentable which means that it does
not actually
ferment and feed the gut fermentable
means it's feeding the little microbes
in our gut so psyllium phenomenal for
baking phenomenal as a just great filler
that actually has a benefit phenomenal
for drawing water into the colon
phenomenal for transit time amazing for
potentially like modulating the
absorption of certain fats so don't get
me wrong anyway let's get into the
research on this one as to why the
journal of medicinal foods had published
an in vitro study because in vivo
studies are really hard with like short
chain fatty acids in the microbiome okay
it compared seven different kinds of
fibers and it wanted to see what is
going to yield the highest short chain
fatty acid production what is ultimately
the best fiber in the world of butyrate
producers which we'll talk about well
took a look at psyllium it took a look
at methyl cellulose took a look at
indigestible dextrin it took a look at
two different kinds of
guar gums and then it took a look at
polydextrin and then it took a look at
something called arabinogalactin which
is just a different kind of fiber all
these kinds of fibers you could see on a
label if you went to the grocery store
and you looked on the back you would see
that you'll see polydextrin sometimes
you'll see those kinds of things anyway
things that you could recognize okay so
what they did is they took feces from
the consumption of these fibers and this
is really kind of grody and they let it
ferment for 24 hours that sounds like
the worst possible thing in the world i
would hate to be the person in that room
anyway so they let the feces ferment for
24 hours associated with these bacterias
then they were able to measure the gases
to see which ones got the most short
chain fatty acids very interesting stuff
methylcellulose
so cellulose ended up producing less
butyrate than glucose
so the actual short-chain fatty acid
production butyrate the main one we
really focus on was literally less than
pure glucose and it's a fiber okay now
silly was interesting it did produce
less butyrate than the other fibers but
at least it produced more than glucose
okay but it did produce less acetate
than glucose does that really matter
honestly it doesn't so much with
psyllium because cilium we know is just
like pure roughage the benefit that we
actually want from fiber is the butyrate
the main short chain fatty acid i'm
going to say this again the main short
chain fatty acid that we want is
butyrate you'll hear me talk about
butyrate producers you'll hear
microbiome research talk about butyrate
producers because we want bacteria that
produce butyrate so the fact that
cellulose produce less butyrate than
glucose which isn't even a fiber is just
dumbfounding to me it doesn't mean it's
worthless well it kind of does it
doesn't mean plants are bad let's just
put it that way okay moving into the
next one we have to talk resistant
starches now these are going to sound
like some pretty foreign greek names but
i promise you if you start looking on
labels you will see them they do exist
they're called resistant starches and
what's funny is in the world of
resistant starches
they are notorious for being good short
chain fatty acid producers the whole
idea of a resistant starch is it is a
starch that is resistant to digestion
therefore when it gets into our gut the
microbiome has a chance to feed on it so
what happens when the microbiome feeds
on it they feed on it and they produce
short chain fatty acids so all resistant
starches are good right so all resistant
starches produce the same kind of things
right
wrong they may all produce short chain
fatty acids but they may not be
producing the right kinds of things
right so let's break this down with a
cool study so there's a study that's
published in the journal nutrition and
cancer okay and it looked at different
kinds of resistant starches in this case
they gave rats because once again it's
difficult in humans they gave rats a
control which was just straight up maize
okay they gave them potato starch which
you bet your bottom you could find
potato starch on labels and ingredient
lists okay then they took a look at what
is called high amylase starch which yes
once again you can find and then they
found and then they looked at what is
called alpha amylase treated high
amylase starch that one you might not
see quite as much but high amylase wheat
high amylase barley all these things you
will see if you look for them there's
even high amylase rice and other
starches anyway they gave these rats
this stuff for four and a half weeks and
the results were very interesting they
found that high amylase starch produced
the most short chain fatty acids so all
the food makers all the
ingredientologists out there they're
going to take that to the bank right
they're going to say i want this high
amylase starch high emily's wheat high
amylase barley all this stuff let's put
it in our food but the levels of
butyrate with the high mla starch were
significantly lower than the other ones
so just because it produced a bunch of
short chain fatty acids doesn't mean
that it produced the butyrate that we're
actually after okay so does that mean
that a resistant starch is bad well yes
and no
no it doesn't because resistant starches
can still have a lot of huge benefit but
imagine you already have a bunch of gut
dysbiosis and you have a resistant
starch that can potentially feed a
bacteria that you don't want to be
growing the world of resistant starches
can be kind of difficult with that so
you're kind of wondering well what foods
do i avoid
look on the ingredient label and if it
says high amylase starch or high amylase
gluten things like that hyamily's wheat
you probably just want to back off of it
a little bit and substitute that out for
just something a little bit different
even potato starch or even some
resistant dextrin would be okay okay
these next ones are going to sound like
crazy fancy names because they're fibers
but then i'll give you the breakdown of
what they are
fructo oligosaccharides and
galactooligosaccharides
fructooligosaccharides the ones i'm
gonna pick on the most are gonna be like
onions and leeks okay to some degree
jerusalem artichoke but here's the thing
with artichoke artichoke has enough
inulin in it where i think that
kind of supersedes or kind of outweighs
the negative effect of having the
fructooligosaccharides because fruit
oligosaccharides are not bad it's just
kind of a useless fiber which you'll see
in a second galacto-oligosaccharides i'm
going to pick on kidney beans i'm going
to pick on lima beans okay
some benefits as far as protein and
other fibers go but largely pretty high
anyway it's all going to make sense in a
second so this study was published in
the journal scientific reports it was a
randomized 14-day crossover study so
very good kind of study design so
basically they gave subjects
fructooligosaccharide or
galactooligosaccharides at the end of
the study they found that
fructooligosaccharides reduced butyrate
levels 46
now granted there's a lot of things in a
study that aren't necessarily real world
okay
galactooligosaccharides reduced by about
31
so what's the deal here why are they
doing this like why are they decreasing
butyrate well the funny thing is if you
look at the surface level you see oh
these these are going to increase
bifidobacterium these fibers increase
bifida bacterium so people might even
put these fibers in their foods saying
it's going to in making the claim it
increases bifidobacterium
bifidobacterium is a good bacteria but
is not a butyrate producer
again you'll hear me talking about
butyrate producers butyrate producers
you know what butyrate producers are
things like ruminococcus okay
ruminococcus is a tremendous butyrate
producer fascicolyctobacterium is
another tremendous butyrate producer and
you know what fascicle lactobacterium
and ruminococcus both were decreased
when fruit oligosaccharides or
galactooligosaccharides increase so
essentially what's happening is they're
fibers that are feeding
different microbes that are not butyrate
producers so therefore the butyrate
producers are getting decreased and
other bacterias are
increasing producing different short
chain fatty acids right
so the bottom line with this is that
should you avoid onions and leeks well
no but it's a fiber that you really
shouldn't be thinking about as a fiber
and if you look at food products that
are fortified by having extra
fructooligosaccharides it's not exactly
going to be a huge benefit to you but i
have to make a giant disclaimer transit
time matters on these things so the
amount of time that something is
traveling through the gut could dictate
how it affects our short chain fatty
acid levels for example there's a study
published in the european journal
clinical nutrition and this was
interesting because it found that
transit time played a big role in the
short chain fatty acid production so
what they did is they took
different transit times a normal transit
time
a slowed down to half transit time and
an accelerated by 2x transit time all
done with pharmaceutical intervention
okay then they compared this to sort of
natural transit time they found that
people naturally with faster transit
times had higher levels of short chain
fatty acids
interesting the faster things were
moving through the gut the higher the
short chain fatty acid content was
the pharmaceutical intervention
same thing so eve whether it was natural
or pharmaceutically intervened if things
were moving faster through the gut there
was more short chain fatty acids there
were more short chain fatty acids so
what this essentially is at least
alluding to is that the more fiber that
you eat the faster things move and the
more efficient the whole process might
be so if you were to suddenly say take
someone that doesn't eat a lot of fiber
doesn't have the best transit time give
them a bunch of fiber
it could negatively affect transit time
and play a role in this so i guess i say
this to say
it doesn't mean that these fibers are
bad because there's a lot of different
confounding factors and things that
change things but just to recap
cellulose lettuce things like that don't
bank on it as a fiber
psyllium bank on it as a fiber for
pooping but not for much else and it
tastes pretty good when it's baked stuff
right okay next is going to be the
different resistant starches don't lean
in to the high amylase starches okay not
going to matter too much for you the
onions the leeks the lima beans and the
kidney beans although delicious they
just don't think of them as a beneficial
fiber so you might be thinking what
fibers do i add in uh let me give you a
few artichoke is still great asparagus
is still great brussels sprouts are
phenomenal okay
chia seeds tremendous big fan of chia
seeds flax seeds big fan of going with
the flax seeds as well things like that
are things you really want to be leaning
into you want to be leaning into the
higher inulin foods the higher inulin
starches as those are tremendous when it
comes down to being butyrate producing
okay doesn't mean that you have to avoid
these foods entirely just pay attention
as always keep it locked and hear my
channel i'll see you tomorrow
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