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health:fiber [2020/07/13 04:48]
marcos
health:fiber [2021/11/16 04:03] (current)
marcos
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 ===== The Many Benefits of Dietary Fiber ===== ===== The Many Benefits of Dietary Fiber =====
  
-Someone dear told me that Gorillas spend the whole day chewing on plant matter. ​ They get plenty of fiber. ​ It appears from the literature that humans also need lots of fiber, and that the modern diet is lacking.+The modern diet, with its many processed foods, lacks sufficient fiber:
  
 https://​www.scientificamerican.com/​article/​fiber-famished-gut-microbes-linked-to-poor-health1\\ https://​www.scientificamerican.com/​article/​fiber-famished-gut-microbes-linked-to-poor-health1\\
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 Update: Inulin gives me gas.  Apparently I'm not the only one [[https://​www.realmomnutrition.com/​chicory-root | 1]] [[https://​www.fooducate.com/​app#​!page=post&​id=57A32EC1-773B-8806-4115-8F87766B0FDC | 2]].  Inulin fiber molecular chains are shorter and get completely broken down by bacteria in the large intestine. ​ Glucomannan is harder for bacteria to break down, and I can take double or triple the recommended dose without bad effect. ​ Update2: I found a study showing [[https://​www.ncbi.nlm.nih.gov/​pubmed/​22149628 |increased gas production]] from inulin, compared to glucomannan. Update: Inulin gives me gas.  Apparently I'm not the only one [[https://​www.realmomnutrition.com/​chicory-root | 1]] [[https://​www.fooducate.com/​app#​!page=post&​id=57A32EC1-773B-8806-4115-8F87766B0FDC | 2]].  Inulin fiber molecular chains are shorter and get completely broken down by bacteria in the large intestine. ​ Glucomannan is harder for bacteria to break down, and I can take double or triple the recommended dose without bad effect. ​ Update2: I found a study showing [[https://​www.ncbi.nlm.nih.gov/​pubmed/​22149628 |increased gas production]] from inulin, compared to glucomannan.
  
-I sprinkle a bit of psyllium husk fiber into my smoothies, but not too much as I find the flavor decreases the more fiber I add!  I also like to add celery to my smoothies. ​ Yes, I do try to eat more vegetables, and fermented foods, but I'm likely not going to dramatically change my diet anytime soon, so fiber supplements for me.  I take glucomannan fiber with my food, especially with any simple carbs or high [[https://​en.wikipedia.org/​wiki/​Glycemic | glycemic]] food.+I sprinkle a bit of psyllium husk fiber into my smoothies, but not too much as I find the flavor decreases the more fiber I add! [[https://​doi.org/​10.1016/​j.foodres.2014.07.008 |3]]  I also like to add celery to my smoothies. ​ Yes, I do try to eat more vegetables, and fermented foods, but I'm likely not going to dramatically change my diet anytime soon, so fiber supplements for me.  I take glucomannan fiber with my food, especially with any simple carbs or high [[https://​en.wikipedia.org/​wiki/​Glycemic | glycemic]] food.
  
 Serving size is relative however. ​ Is the one listed on the bottle relevant? ​ A google search produces claims of healthy being a 10:1 or 5:1 ratio of carbohydrates to fiber. ​ Another website claims that low glycemic foods have a 1:1 ratio. ​ So if you have a 20oz milkshake, you are having about 100 grams of carbohydrates. ​ That would mean 10 grams of fiber on the low side, or about 16 pills of glucomannan. ​ Let's fudge that number a bit, considering glucomannan has a higher absorption ability than other fibers. ​ It's still quite a few pills, more than I expected before doing this estimate. ​ Still feasible. ​ Studies on humans supplementing fiber, typically use 4 grams per day, and that has an effect by itself, but I wager taking more won't hurt, especially if you're having a milkshake. ​ Update: I've been happily consuming 10 pills (6 grams) before high glycemic meals. ​ Another 6 grams to go with dessert. ​ Update2: Seems people in other studies have taken [[https://​www.webmd.com/​vitamins/​ai/​ingredientmono-205/​glucomannan |10 grams per day]]. Serving size is relative however. ​ Is the one listed on the bottle relevant? ​ A google search produces claims of healthy being a 10:1 or 5:1 ratio of carbohydrates to fiber. ​ Another website claims that low glycemic foods have a 1:1 ratio. ​ So if you have a 20oz milkshake, you are having about 100 grams of carbohydrates. ​ That would mean 10 grams of fiber on the low side, or about 16 pills of glucomannan. ​ Let's fudge that number a bit, considering glucomannan has a higher absorption ability than other fibers. ​ It's still quite a few pills, more than I expected before doing this estimate. ​ Still feasible. ​ Studies on humans supplementing fiber, typically use 4 grams per day, and that has an effect by itself, but I wager taking more won't hurt, especially if you're having a milkshake. ​ Update: I've been happily consuming 10 pills (6 grams) before high glycemic meals. ​ Another 6 grams to go with dessert. ​ Update2: Seems people in other studies have taken [[https://​www.webmd.com/​vitamins/​ai/​ingredientmono-205/​glucomannan |10 grams per day]].
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 The following opinion article from 2011 slants towards eating natural fiber: http://​www.berkeleywellness.com/​healthy-eating/​food/​article/​faux-fiber-versus-real-thing. ​ It presents the idea that foods naturally high in fiber come with a variety of fiber types, not just one homogenous fiber type found in supplementation. ​ However, [[https://​www.ncbi.nlm.nih.gov/​pubmed/​2168943 | this experiment]],​ where monkeys were fed a "​western diet", actually improved in health metrics while supplementing with glucomannan fiber. I now feel safe eating whatever I want, with fiber pills handy. ​ I do love eating healthy food, and even prefer it, but it's ok for me to not be strict about it. The following opinion article from 2011 slants towards eating natural fiber: http://​www.berkeleywellness.com/​healthy-eating/​food/​article/​faux-fiber-versus-real-thing. ​ It presents the idea that foods naturally high in fiber come with a variety of fiber types, not just one homogenous fiber type found in supplementation. ​ However, [[https://​www.ncbi.nlm.nih.gov/​pubmed/​2168943 | this experiment]],​ where monkeys were fed a "​western diet", actually improved in health metrics while supplementing with glucomannan fiber. I now feel safe eating whatever I want, with fiber pills handy. ​ I do love eating healthy food, and even prefer it, but it's ok for me to not be strict about it.
  
-Another study on mice I read a long time ago, is that mice that never ate any sugar or other high glycemic food, but were injected with a glucose solution GOT DENTAL CAVITIES. ​ This means it may be possible to avoid cavities by avoiding high glycemic food, or by taking soluble fiber with high glycemic foods. ​ I hypothesize the fiber supplementation would render sugary foods to be non-high-glycemic,​ and thus not cause cavities. ​ [[health: ​toothpaste|Sugar in your mouth]] may still may be a factor, but to what degree I'm not sure: I have to find that mouse study again, as maybe they used controls for comparison.+Another study on mice I read a long time ago, is that mice that never ate any sugar or other high glycemic food, but were injected with a glucose solution GOT DENTAL CAVITIES. ​ This means it may be possible to avoid cavities by avoiding high glycemic food, or by taking soluble fiber with high glycemic foods. ​ I hypothesize the fiber supplementation would render sugary foods to be non-high-glycemic,​ and thus not cause cavities. ​ [[health: ​dental|Sugar in your mouth]] may still may be a factor, but to what degree I'm not sure: I have to find that mouse study again, as maybe they used controls for comparison.
  
 The site [[https://​nutritionfacts.org/​video/​getting-starch-to-take-the-path-of-most-resistance | nutritionfacts.org]] states that whole grains that need to be chewed are better than the same powdered whole grains, because some pieces make it through to the large intestine undigested, leaving a meal for beneficial bacteria. The site [[https://​nutritionfacts.org/​video/​getting-starch-to-take-the-path-of-most-resistance | nutritionfacts.org]] states that whole grains that need to be chewed are better than the same powdered whole grains, because some pieces make it through to the large intestine undigested, leaving a meal for beneficial bacteria.
  
 +===== Upper Limit / Too Much Fiber =====
 +
 +The only upper limit I could find is the following from Duke University, that recommends not too much above 50 grams, and gives an example of what it would take to eat 64 grams:\\
 +https://​studentaffairs.duke.edu/​studenthealth/​nutrition-services/​fiber
 +
 +"Signs You’re Consuming Too Much Fiber:\\
 +Gastrointestinal distress, which may include bloating, gas, constipation,​ cramping and/or diarrhea."​
 +
 +However, these conclusions are not backed by citations to research, and may well be the personal experience of one person. ​ While helpful, the conclusions are more hypothesis than fact.
 ===== Regulating Insulin ===== ===== Regulating Insulin =====
  
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 https://​www.marksdailyapple.com/​dairy-insulin https://​www.marksdailyapple.com/​dairy-insulin
  
 +++++ Old Notes |
 ===== Inulin and FOS ===== ===== Inulin and FOS =====
  
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 - Triphala:\\ - Triphala:\\
 http://​ajcn.nutrition.org/​content/​79/​4/​529.full http://​ajcn.nutrition.org/​content/​79/​4/​529.full
 +++++
health/fiber.txt · Last modified: 2021/11/16 04:03 by marcos