Fibre and Metabolic Health
Fibre and Metabolic Health: A Connection
Along with fat and protein, fibre is a macronutrient that belongs to the carbohydrate family. A non-digestible carbohydrate called dietary fibre is present in food. A unique combination of bioactive substances, including resistant starches, vitamins, minerals, phytochemicals, and antioxidants, can be found in dietary fibre and whole grains.
Fibre largely bypasses our digestive system, causing blood sugar levels to rise less quickly than other carbs. In addition, short-chain fatty acid synthesis by the microbiota is encouraged by the presence of fibre, which can enhance metabolic health. Finally, since fibre slows down how quickly food is absorbed in the gut, fibre also seems to lower the risk of type 2 diabetes.
Note
Fibre has several health benefits, depending on the specific type. Intake of the recommended level of dietary fibre provides various benefits in metabolic and overall health. For example, it improves blood glucose levels, lowers the risk of developing cancers and chronic health conditions, and aids in sustainable weight loss.
Types of Fibre
Based on its solubility in water, it has two major categories:
Soluble Fibre
It dissolves in water and can undergo a metabolic process to feed the “good” bacteria in the gut. When soluble fibre dissolves in water, it transforms into a thick, gel-like substance that is highly fermentable (the process where gut microbes break down fibre). Hence, consuming soluble fibre promotes the maintenance of healthy fibre-digesting organisms in the gut microbiome.
Insoluble Fibre
Bulky insoluble fibre, which is less fermentable and doesn’t dissolve in water, aids in the transit of food through the gastrointestinal tract. It has been associated with decreased insulin resistance when consumed in large amounts.
Both forms of fibres operate in tandem to regulate how your body consumes glucose. As a result, you stay satisfied for longer after consumption, which reduces your additional calorie intake.
Based on these types, soluble and insoluble fibre can be classified into dietary or functional categories:
Dietary Fibre
Dietary fibre is naturally present in whole food sources, including fruits, vegetables, whole grains, and legumes. The dietary fibre category comprises the types: soluble, insoluble, fermentable, and non-fermentable.
Functional Fibre
It is either synthetically produced or derived from whole food sources like starches or other sugar components. Functional fibre is initially isolated from the sources and then added to certain foods to produce in the form of supplements.
Adequate Fibre Intake
The ideal fibre intake varies depending on a person’s gender, age, and life stage, like pregnancy etc.
Recommended daily fibre intake for adults:
For men: 30g of fibre each day
For women: 25g of fibre each day
Recommended daily fibre intake for children
Children (4 to 8 years): 18g
Girls (9 to 13 years): 20g
Girls (14 to 18 years): 22g
Boys (9 to 13 years): 24g
Boys (14 to 18 years): 28g
Fibre & Metabolic Health: The Relation
Fuels the Gut (Good) Bacteria
Many bacteria, protozoa, fungi, and viruses that make up the gut microbiome also require fibre. To maintain a diverse gut microbiome, you should consume a diet high in fibre. It is the main factor in determining the importance of (specific) dietary fibre for health. By acting as prebiotics, they nourish the “good” bacteria in the colon.
Strengthens Immunity
Fibre plays a vital role in immunity. Research suggests that fibre is a good source of good bacteria in the gut. Therefore, it helps destroy harmful bacteria and provides good bacteria nutrients.
Produces Beneficial Short-Chain Fatty Acids
The beneficial bacteria create crucial short-chain fatty acids like butyrate and acetate for the body. These short-chain fatty acids help nourish colonic cells, reducing gut inflammation and improving conditions like ulcerative colitis, irritable bowel syndrome, and Crohn’s disease. In addition, consuming fibre-rich foods impacts insulin sensitivity and glucose absorption.
Aids in Digestion
Fibre helps improve bowel movements as the fibre absorbs water in the intestines and softens the stool. Thus, resulting in a smooth pass out of the stool.
Research suggests that dietary fibre intake increases stool frequency in patients with constipation.
Helps Protect the Gut Lining
Besides maintaining the gut’s mucus layer, a physical barrier to keep infections out, fibre also helps reduce inflammation. The immune system launches an inflammatory reaction if the mucus layer is damaged, and germs can penetrate it. These pathogens may be invasive microbes or those that already reside in the gut. Butyrate, a short-chain fatty acid, has anti-inflammatory characteristics that promote mucosal immunity and intestinal barrier health.
Keeps Inflammation Down
Fibre controls inflammation by nourishing gut bacteria. Most prebiotics, which provides food for the bacteria already present in your gut, fall under the dietary fibre category (probiotics, in contrast, add new ones). Prebiotics supports the balance of gut microbes that are both
Anti-inflammatory and pro-inflammatory.
Dysbiosis, a condition where some gut microbes thrive while others fail, is caused by imbalances in the gut microbiota. It is directly associated with metabolic abnormalities, gut inflammation, and diseases like obesity, inflammatory bowel disease, and malnutrition.
Studies suggest that long-term dietary fibre intake can reduce the risk of inflammatory bowel disease. The data was collected from 170,776 women and followed up over 26 years.
Aids in Weight Management
Dietary fibre can regulate calorie intake, thus enhancing weight loss or maintaining healthier body weight. In addition, studies show that increasing dietary fibre intake improves satiety.
Prevents Type-II Diabetes
As per research, the consumption of whole grains and a variety of regularly consumed whole-grain foods, such as whole-grain morning cereal, oatmeal, dark bread, brown rice, and added bran, has a direct linkage with a decreased risk of type 2 diabetes. In addition, the fibre in the whole grain slows down the breakdown of starch into glucose, leading to steady blood sugar levels. Therefore, dietary fibre can help prevent type-II diabetes.
Helps in Reducing Cholesterol Level
The presence of fibre in the digestive system can lessen the body’s absorption of cholesterol. Therefore, it is particularly accurate if you use psyllium fibre supplements and statins, drugs to decrease cholesterol.
Promotes Blood Sugar Control
High-fibre foods may take longer for your body to process. Also, this makes it easier to maintain more stable blood sugar levels, which benefits those with diabetes.
Reduces Gastrointestinal Cancer Risk
Consuming sufficient fibre can help prevent some cancers, including colon cancer. There are numerous explanations for this, one of which is the possibility that particular forms of fibre, like the pectin in apples, may have antioxidant-like qualities.
Foods Rich in Fibre
Pears
Popular and wholesome, pears are a fruit that many people enjoy and regard as one of the top fruits for fibre. USDA states 3.1 grams of fibre per 100 grams or 5.5 grams in a medium-sized, raw pear.
Bananas
Nutrients such as vitamin C, B6, and potassium are abundant in bananas. In addition, a large proportion of resistant starch, an indigestible carbohydrate that behaves like fibre, is also present in green or unripe bananas. You can also use them to add protein to a sandwich with nut butter. As per USDA, a medium-sized banana contains 3.1 grams of fibre or 2.6 grams per 100 grams.
Carrots
Carrots are one the root vegetables that are delicious and loaded with rich nutrients. It contains significant amounts of vitamin K, B6, magnesium, and beta carotene, an antioxidant that your body converts to vitamin A. As per USDA, 3.6 grams of fibre in 1 cup of raw carrots, or 2.8 grams per 100 grams.
Beetroot
Beetroot, often known as beets, are root vegetables rich in vital minerals, including folate, iron, copper, manganese, and potassium. Additionally, beets are rich in inorganic nitrates, which are advantageous for controlling blood pressure and enhancing athletic performance.
As per USDA, 3.8 grams of fibre is present per cup of raw beets, or 2.8 grams per 100 grams.
Broccoli
A cruciferous vegetable, broccoli is one of the foods with the highest nutrient density. It contains antioxidants, powerful cancer-fighting minerals, vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese. Compared to most vegetables, broccoli also has a higher protein content.
As per USDA, 2.4 grams of fibre is present per cup, or 2.6 grams per 100 grams.
Almond
One common variety of tree nuts is almonds. They include a lot of nutrients, such as good fats, vitamin E, manganese, and magnesium. In addition, almonds, in the form of almond flour, are perfect for baking and will make your desserts healthy.
As per USDA, almonds have 4 grams of fibre per 3 tablespoons or 13.3 grams per 100 grams.
Apple
Among all the fruits you may eat, apples are one of the most delicious and gratifying. Additionally, they contain a good amount of fibre. Apples are rich in fibre, vitamin C, and many antioxidants. Considering how few calories they have, they are also incredibly filling. As per USDA, 4.4 grams of fibre in a medium-sized raw apple, or 2.4 grams per 100 grams.
Chia Seeds
Chia seeds are one of the primary sources of fibre across the world. They are tiny black seeds that are nutrient-dense due to their high calcium, phosphorus, and magnesium content. Therefore, they are extremely popular among the health conscious.
USDA states 9.75 grams of fibre per ounce of dried chia seeds or 34.4 grams per 100 grams.
Sweet Potato
The popular sweet potato is a tuber with a deliciously sweet flavour that is immensely satisfying. Beta-carotene, B vitamins, and other minerals are extremely high.
As per USDA, a medium-sized boiled sweet potato (without skin) has 3.8 grams of fibre or 2.5 grams per 100 grams.
Kidney Beans
One common variety of legumes is the kidney bean. They are a rich source of fibre, plant-based protein, and other nutrients, just like other legumes.
USDA states 12.2 grams of fibre per cup of cooked beans or 6.8 per 100 grams.
Note
Dietary Fibre holds an undeniable role in a healthy lifestyle and balanced diet. Several studies have reinforced the positive influence of fibre on health, from its functional capabilities as a prebiotic to a metabolic manager. However, if you plan to add more fibre to your diet, take it slow so that you don’t experience any side effects or intestinal discomfort.
Side Effects of Too Much Fibre
Even though dietary fibre is crucial for metabolic fitness, consuming
Too much fibre might result in potential health threats. The symptoms include,
Bloating
Abdominal pain
Flatulence
Loose stools or diarrhoea
Constipation
Temporary and unexpected weight gain
Intestinal blockage in patients with Crohn’s disease
Decreased blood sugar levels, which is vital to know if you have diabetes
Increased risk of depression
Heart-related conditions
Prevention and Treatment for Too Much Fibre
The symptoms of overeating fibre can be reduced by:
Reducing fibre consumption
Increasing fluid consumption
Getting more exercise
Avoiding food that increases bloating
Micronutrient Status and Metabolic Health
Macronutrients are a primary focus area while planning a diet. However, they are not the whole story. The human body must consume a balanced diet with micronutrients – vitamins, minerals, amino acids, fatty acids, enzymes, and coenzymes. In addition, micronutrients play a multi-faceted role in your health, from strengthening your bones to enhancing the immune system.
Vitamins, minerals, and other specialized micronutrients are essential for preserving one’s health. Micronutrients maintain your cells’ health and the proper operation of biological processes. Maintaining optimal cellular nourishment with micronutrients is necessary to generate energy, control stress, balance mood, sleep, and other vital functions.
It is challenging to plan the proper intake of macro and micronutrients in our daily lives. Also, with metabolic illnesses like diabetes, heart issues, cancer, etc., increasing, it becomes crucial to pay attention to food intake.
Micronutrients, specifically several B vitamins, vitamin C, iron, magnesium, and zinc, are linked to cognitive and psychological symptoms like exhaustion on a molecular and cellular level, according to substantial biochemical and clinical data. They are rich in various dietary sources (naturally occurring or fortified nutrients) and supplements. In addition, cells also produce certain micronutrients through internal synthesis.
Note
Micronutrients play a crucial role in maintaining overall growth and development. But unfortunately, most people are unaware of its significance and tend to ignore its part in the daily diet. Each source of micronutrients has potential drawbacks when attempting to eat optimally. For instance, some kinds of supplementary nutrients are less effective than others, and malabsorption and inadequate microbial synthesis of micronutrients can be the outcomes.
Micronutrients: An overview
In general, vitamins and minerals are micronutrients. Proteins, lipids, and carbohydrates are examples of macronutrients. Compared to macronutrients, your body requires fewer micronutrients. Since the body can rarely generate vitamins and minerals, humans must get their micronutrients from their food.
When you eat a nutritious diet, you intake adequate minerals and vitamins as each vitamin and mineral has a unique purpose in your body. Hence optimum health status requires an appropriate intake of all micronutrients.
Studies suggest that vitamins and minerals are essential for growth, immune system health, brain development, and many other critical processes. In addition, according to studies and reports, some micronutrients may also help to prevent and treat chronic diseases depending on their role.
Micronutrients and Metabolic Health: The Connection
Macronutrients carbohydrates, protein, and fat are essential for the metabolic fitness of an individual. However, while these macronutrients play a significant role in how the body makes energy and fights disease, they by no means work in isolation.
They are coupled with micronutrients such as antioxidants, vitamins, minerals, trace metals, and others to work in conjunction to keep your immune system strong. Micronutrients play a crucial part in helping the cells to carry out their standard process and to let the body function at its peak at the cellular level.
Most nutrients play a significant role in the chain reactions that control every aspect of your body’s metabolism and involve proteins, enzymes, and hormones. The system will break down as a whole even if one of the linkages is weak or absent. They can function as catalysts for crucial chemical processes, constituents of essential proteins, and more.
Given the wide range of micronutrients, following a nutritious and balanced diet is vital to prevent scurvy, blindness, rickets, weak bones, and other congenital disabilities. According to a study, obesity and Type 2 diabetes can also impact the micronutrient level. In addition, research links insulin resistance to micronutrient deficiencies, particularly those in calcium, magnesium, and zinc.
Effects of Micronutrients Deficiency
Consumption of micronutrients in a particular ratio is critical to carry out their specific activities in your body. A vitamin or mineral might have adverse side effects if consumed excessively or too little. A balanced diet will allow people to consume enough micronutrients for most healthy adults. However, some groups are more prone to dietary deficits than others.
Each nutrient’s indications, symptoms, and long-term impacts vary. Still, they can harm your body’s ability to function properly and maintain optimal health. Here’s how the deficiency of micronutrients can affect your metabolic health.
Fatigue
Since vitamins are essential for producing energy and are involved in overall processes, insufficient levels of vitamins can slow the process down and increase the likelihood of developing fatigue or weakness.
Even after eating, you might not feel energized or active because the body won’t be able to fuel the cells. Such vitamin deficiencies accompanied by fatigue happen due to poor diet choices, such as those high in sugar and saturated fats.
Constant Hunger
Satiety depends on the vitamins we consume and whether or not the stomach is full. The ability to control hunger and satiety depends on various amino acids and minerals, including B vitamins. If your diet is on track and you’re eating healthy foods, you may have noticed that you don’t feel hungry between meals.
One reason indicates the importance of concentrating on nutrition rather than calories when attempting to lose weight. You are more inclined to overeat to feel fulfilled due to lacking specific vitamins and amino acids, eventually resulting in weight gain.
Hair Thinning
Hair loss is another negative side effect of not providing your metabolism with the proper micronutrients. For example, suppose you experience excessive hair loss or thinning when you brush or shower could be a sign of a deficit vitamin level. Micronutrients are necessary for hair growth, and if there is any deficiency, the health of the hair and nails will be at risk. As a result, you experience severe hair loss, dandruff and others.
Depression and Lack of Motivation
With a balanced diet, you will feel motivated and want to take active steps toward your goals. Uncontrollable mood swings and a lack of motivation aren’t always personality traits. Numerous brain functions depend on vitamins and minerals, so deficiencies in these nutrients increase the risk of neurotransmitter depletion.
The neurotransmitter damage can cause mood swings, anxiety, despair, and a loss of enthusiasm for activities you once found enjoyable. Remember that your body functions mainly through chemical reactions like an engine. Thus it is not possible to perform at its best level if you don’t provide it with the necessary fuel.
Urge to Eat Even When Not Hungry
As mentioned above, vitamins have a role in appetite and fullness. Still, it’s not just about whether you feel hungry or not. Even though you’ve recently had a meal, cravings for certain meals (or simply any food) are more likely to occur when you’re micronutrient deficient.
Cravings are a surefire sign that you need to increase your vitamin and mineral consumption. Iodine, zinc, selenium, and tyrosine, an amino acid, play an essential role in thyroid function. While chromium, inositol, and alpha-lipoic acid are for optimal insulin activity.
Note
It’s crucial to start consuming the correct vitamins and minerals and boost your activity level if you want to accelerate your metabolism. If you have dietary needs that make it challenging to meet all your nutritional requirements, combine a balanced, healthy diet with necessary supplements. Additionally, increasing your activity level by getting up to move around frequently and walking briskly for at least 20 minutes will improve your metabolic health.
Essential Micronutrients for Healthy Metabolism
Depending on heredity and lifestyle, all of us have unique micronutrient needs. Therefore, consult your nutritionist for advice on the recommended daily intake of each micronutrient.
Below are some crucial micronutrients and the ways to acquire them to prevent the onset of various metabolic-related diseases.
Vitamin D
The liver breaks down vitamin D when consumed or created through sun exposure before kidney enzymes convert it to calcitriol, the active form. The calcitriol controls how the skeleton can utilize the nutrients and the metabolism of calcium and phosphate, the two main minerals that strengthen bones.
Ways to Get Vitamin D
Sunlight exposure accounts for 50 to 90% of vitamin D consumption, as the name indicates “sunshine vitamin.” Vitamin D3, one of the two primary forms of the vitamin, can either be created when sunshine strikes the skin or absorbed via eating meat, or taken as a supplement. The other primary type of vitamin D, vitamin D2, is typically consumed as a supplement or synthetic food additive. According to research, some vitamin D is better absorbed in higher-fat diets.
Three ounces of trout or salmon will get you close to the needed amount of vitamins. On the other hand, half a cup of UV-grown mushrooms has almost half the recommended vitamin D. Furthermore, a tablespoon of cod liver oil has a high level of vitamin D. Hence, please consult your coach if your usual diet is deficient in vitamin D.
Magnesium
Vitamin D doesn’t function metabolically by itself. Studies suggest that magnesium is necessary for Vitamin D metabolism. A meta-analysis with six trials and around 25,000 patients shows a strong link between magnesium insufficiency and metabolic syndrome. The researchers found that a person’s overall risk of developing metabolic syndrome fell by 17% for every daily increase of 100 mg of magnesium.
Ways to Get Magnesium
Pumpkin seeds, which contain 156 milligrams of magnesium per ounce, are one of the best food sources of the mineral. Chia seeds include 95 milligrams per ounce, while other healthy sources of magnesium include almonds, spinach, cashews, and peanuts. Additionally, black beans, edamame, soy milk, and peanut butter all contain it.
The magnesium most readily absorbed by the body when taken as supplements include magnesium aspartate, magnesium citrate, magnesium lactate, and magnesium chloride. Also, remember that magnesium supplements can conflict with some antibiotics and osteoporosis treatments.
Zinc
The body requires zinc in more than 300 metabolic pathways. Numerous enzymes responsible for synthesizing carbohydrates, lipids, proteins, insulin signaling, and vitamin D activation depend on zinc. It is crucial in assisting the immune system and is also associated with diabetes and insulin resistance. Furthermore, an unbalanced zinc level may increase a person’s risk for high blood sugar and obesity.
Zinc Sources
The body cannot store zinc; hence, you must obtain it through your diet. Nearly seven times zinc’s recommended level is present in three ounces of oysters. About half of the necessary zinc intake for men and almost the entire daily intake for women are present in an equal amount of beef or crab. An ounce of pumpkin seeds or cashews can satisfy roughly 15–25% of your daily calorie needs if you’re a vegetarian.
Just remember that some seeds, nuts, legumes, and whole grains contain phytic acid, phosphorus that binds to zinc and hinders absorption. It indicates that plant-based meals are less abundant sources of zinc than animal foods. However, phytic acid levels decreased using easy techniques like soaking, fermenting, or sprouting food.
Selenium
The small intestine plays a metabolic role in the absorption of selenium by integrating it into the proteins of body tissues. The trace mineral is essential for metabolic function in several ways, including as a potent antioxidant. In addition, it aids in cellular glucose uptake and supports a functioning thyroid, which is crucial for cellular metabolism. Another critical antioxidant that selenium supports is glutathione.
Selenium Sources
The selenium content in one’s diet differs based on where one live and the level of nutrients in the soil where their food is grown. Selenium insufficiency is extremely rare in the United States, Canada, and Japan because these nations’ soils often contain large amounts of selenium. However, due to the shortage of selenium in the ground soil, food is grown in regions of China, and Eastern Europe, often containing little of the mineral. Selenium deficiency could affect up to 1 billion individuals worldwide.
Brazil nuts are the perfect food source of selenium. However, the amount of vitamins they contain (68–91 micrograms in a single nut) is so high that consistently consuming too many of them puts you at risk for selenium poisoning. A good supply of selenium is three ounces of yellowfin tuna, halibut, shrimp, sardines, ham, turkey, and steak.
Micronutrient Supplements
According to reports, appropriate vitamin and mineral intake appears to be the best and safest obtained from food sources. Still, experts are conducting more research to understand the long-term consequences of toxins and supplements completely. However, taking supplements under the supervision of a nutritionist may be advantageous in particular nutrient shortages. If you’re considering taking micronutrient supplements, buy the ones with third-party certification. Avoid supplements that include “super” or “mega” doses of any nutrient unless specifically instructed by a healthcare professional.