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health:fiber
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health:fiber [2020/04/27 01:48] marcos |
health:fiber [2021/11/16 04:03] (current) marcos |
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| - | ====== Fiber ====== | + | ====== Dietary Fiber ====== |
| - | ===== 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.1587952128.txt.gz · Last modified: 2020/04/27 01:48 by marcos
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