Do you know what are the types of fibers that most benefit the intestinal microbiota? We tell you in this article, as well as the importance of consuming this substance regularly.
Maybe you have ever wondered if there are fibers that help the intestinal microbiota. Is this possible? Much is written about each topic separately, but they may have a point of contact that improves our well-being.
When thinking about nutritional health, it is necessary to pay special attention to the composition of the intestinal microbiota. The group of bacteria that inhabit the intestine is considered an organ in itself , due to its influence on metabolism and the absorption of nutrients.
To guarantee their functionality, it is necessary to provide them with substances that serve as food. There are some types of fiber that help the microbiota to grow selectively, enhancing its functions and producing short-chain fatty acids that act as modulators of inflammation.
Pectin for the gut microbiota
Pectin is a type of soluble fiber present in apples. This substance is capable of positively influencing bacterial growth at the intestinal level, according to research published in the FEMS Microbiology Ecology journal .
The results of this study show that the habitual consumption of food with this type of fiber manages to stimulate the production of substances with an anti-inflammatory nature. This benefits short-term health, but also for the future.
Thus, in order to maintain a healthy diet, it is important to include vegetables regularly. Apples and pears are rich in soluble fibers, although there are other foods that also contain this substance in its composition.
It is always preferable to consume these types of products raw and without crushing . This prevents the fiber from breaking from thermal and mechanical processes, and that it becomes incapable of exerting the aforementioned effect. Preparation is an important factor in the final effect.
Read also: 3 properties of avocado
Beta glucans are fibers that help the microbiota
Among the types of fibers that most help the microbiota, it is necessary to make special mention of beta glucans. These substances are found in oats , which is one of the most complete cereals that we currently have to complete our daily diet.
Regular consumption of this product conditions the growth of bacteria that make up the intestinal flora in a positive way. According to a study published in The Journal of Nutritional Biochemistry, beta glucans are post-visibly for human health thanks to their antidiabetic, anti-inflammatory and modulatory effects on immune function.
It should be noted that fiber is one of the nutrients responsible for modulating blood glucose levels . This factor is essential when talking about the prevention of metabolic diseases. This is stated in a publication made in the journal Diabetología , where the consumption of dietary fiber is inversely related to the risk of developing type 2 diabetes.
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Prebiotics like fiber to help the microbiota
Another type of fibers available that help the gut microbiota are prebiotics . Unlike probiotics , which are living organisms that colonize the gastrointestinal tract, prebiotics are fibers capable of fermenting within the digestive tract of people, generating short-chain fatty acids.
Among these substances, one of the most important is inulin. It is a nutrient present in some foods such as garlic , although in recent years it has begun to be consumed through food supplements.
Inulin promotes the formation of anti-inflammatory substances at the intestinal level, especially in obese individuals, according to a study published in the journal Metabolism. This condition makes inulin an excellent type of fiber in reducing the incidence of complex diseases in overweight people.
Consume more fibers to improve the health of the microbiota
Obtaining a healthy microbiota is one of the main goals of current feeding guides . More and more implications of gut bacteria for health-related markers are being uncovered.
For this reason, it is crucial that these microorganisms are functional and in the proper proportions to perform their functions. Good intestinal health can prevent the onset of chronic metabolic and complex diseases .
In addition, it is also linked to better mental health. Interactions between the digestive system and the nervous system have been described using a model known as the gut-brain axis . This denotes that dietary fiber has reaches beyond what we imagine.
Including fiber in the diet, in the necessary amount, is a fundamental strategy to guarantee bacterial growth. However, certain precautions need to be taken in this regard.
If the person presents a pathological bacterial overgrowth in the proximal area of the intestine, it may be necessary to limit the incorporation of fiber and administer probiotics before resuming the varied diet. This can be assessed with a consultation with a nutrition professional.
Types of fibers that most help the microbiota
By beauty tips
Multiple properties can be attributed to avocado, but there are 3 essential ones that we share with you. This increasingly frequent fruit in western cuisine has unique benefits.
We are going to present you 3 properties of avocado that make it an ideal food to include in the usual diet. It is an exotic fruit that, little by little, has been included in the western diet guidelines due to its organoleptic qualities and its nutritional value.
It is an oily fruit, with a large seed in the middle that can also be found useful. The avocado has the ability to ripen quickly at room temperature, so it is always advisable to buy them when they are not yet at their right point of ripeness, unless they are going to be consumed at the same time.
Avocado is rich in unsaturated fatty acids
Omega 3 acids are essential nutrients with an anti-inflammatory character. Their use in medicine, in the form of supplements or under the prescription of a suitable diet, has increased since their protective effects are known.
Its regular consumption is linked to a reduction in cardiovascular risk, as stated by research published in the Expert Review of Clinical Pharmacology . Fortunately, avocados contain these lipids in their composition.
The lipid power of avocado makes it a healthy food, but very caloric compared to other fruits. A medium piece could contain up to 300 kilocalories . For this reason, it is important to consume this vegetable always in moderation.
When modulating the states of inflammation in the human body, in addition to taking into account the contribution of omega 3, it is necessary to assess the intake of omega 6 fatty acids. The consumption of both must be balanced, in a ratio of 1 a 1. In this way, the risk of developing metabolic diseases is reduced, as confirmed by a study published in the journal Critical Reviews in Food Science and Nutrition.
Avocado contains vitamins
The vitamins are essential micronutrients to the body. They intervene in multiple physiological processes and their regular consumption is capable of preventing diseases.
Avocado, in particular, it contains vitamin E . This is fat soluble , which means that it dissolves and accumulates in the fat. Although deficiency is rare, it is always advisable to monitor the variety of the diet so that all the nutrients are continuously supplied.
Maintaining the levels of said micronutrient within the recommended is related to the prevention of neurodegenerative diseases, such as Alzheimer's . This is indicated by a publication made in the International Journal of Molecial Science .
Including avocado in the regular diet is a good method to ensure the contribution of vitamin E, along with that of others such as K, with anticoagulant function. This, clearly, denotes other properties of the avocado that have a systemic impact.
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Fiber as property of avocado
The last of the avocado properties that we want to share with you derives from its fiber content. This substance is capable of stimulating intestinal transit, reducing problems related to constipation .
The consumption of dietary fiber is associated with a lower incidence of gastrointestinal ailments, as stated in a study published in the journal Alimentary Pharmacology & Therapeutics. In people with repeated intestinal inflammation or irritable colon, this food changes the evacuation rhythm.
Although fiber supplementation is necessary in some situations to reduce episodes of constipation, increasing the intake of this nutrient in the usual diet constitutes a preventive treatment against this pathology. For this, the different avocado elaborations are an option.
However, a high fiber intake is discouraged when there is a bacterial overgrowth in the proximal area of the small intestine. In this type of situation, it can serve as food for the pathogenic bacteria that colonize the digestive tract, with the opposite effect to that desired and increased discomfort, in addition to food intolerance.
In the event that you suspect that you may suffer from this last condition, known as SIBO , go to a specialist to remedy it, before including foods rich in fiber. Otherwise, you will end up with a bigger disorder than the initial one.
Avocado is a fruit with several benefits
Avocado has been introduced into the western diet thanks to its organoleptic properties and its health benefits. It accepts multiple forms of preparation and can be integrated into different dishes, making it a very versatile ingredient from a culinary point of view.
In addition, it contains essential lipids, vitamins and fiber. All these nutrients favor the maintenance of a correct state of health and the prevention of diseases.
Anyway, remember not to consume too much, since it is a food with many calories . Including it excessively in the diet could condition its balance, causing unwanted weight gain. Of course, in its fair measure, it is one of the best fruits available on the market.
3 properties of avocado
By beauty tips
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