Plant based diet and the gut microbiome

Question 1

Fiber

Answer 1

is a non-digestible carbohydrate found in plant foods. Categorized by solubility, viscosity, and fermentability
RDA for women is 25 g/day
RDA for men is 38 g/day

Question 2

Solubility of fiber refers to

Answer 2

its ability to dissolve in water

Question 3

Soluble fiber

Answer 3

Dissolves in water
* Turns into a gel-like substance in the large intestine
* Blood sugar and cholesterol regulation
* Ex. Oatmeal, chia seeds, nuts, beans, apples, and lentils

Question 4

Insoluble fiber

Answer 4

Does not dissolve in water
* Adds bulk to stool in the large intestine
* Gastric mobility
* Ex. Quinoa, brown rice, legume, kale, and almonds

Question 5

Fermentable fibers can be

Answer 5

digested by the bacteria of the microbiome

Question 6

Fermentable fibers include

Answer 6

pectins, beta-glucans, guargum, inulin and oligofructose

Question 7

Starches are the most abundant form of carbohydrates in the diet

Question 8

Resistant starch functions like soluble, fermentable fiber in the large intestine

Question 9

Some starch is resistant to digestion.

Question 10

The gut microbiota

Answer 10

plays an essential role in the fermentation (ie. Metabolization) of fiber

Question 11

The gut microbiome is

Answer 11

comprised of all the microorganisms (ie. Bacteria, viruses, and fungi), also referred to as microbes, that live in the large intestine

Question 12

Prebiotics are

Answer 12

the essential food source for themicrobiota

Question 13

Prebiotics come from

Answer 13

Fibre (ex. Dark leafy vegetables)
* Resistant starches (ex. Plantains and green bananas)
* Polyphenols (ex.Apples, onions, cabbage)

Question 14

Dysbiosis

Answer 14

refers to a reduction if microbial diversity and an imbalance of healthy and unhealthy microbes in the microbiota

Question 15

Dysbiosis potential causes

Answer 15

Insufficient consumption of dietary fiber
* Dietary changes thatincrease intake of protein,sugar, or additives
* Daily consumption of alcohol
* Antibiotics

Question 16

Dysbiosis Symptoms

Answer 16

Fatigue
* Digestive problems
* Food intolerance
* Inflammation

Question 17

dysbiosis associated conditions

Answer 17

Inflammatory bowel disease
* Irritable bowel syndrome
* Diabetes
* Obesity
* Cancer
* Crohn’s disease

Question 18

Short chain fatty acids are

Answer 18

the main metabolites (ie. Products) produced in the colon from fiber fermentation.

Short chain fatty acids are
* The main source of energy for the cells lining your colon
* Support intestinal function* Anti-inflammatory, antitumorigenic, and anti microbial
* May reduce the risk of inflammatory diseases, type 2 diabetes, obesity, heart disease,and cardiovascular conditions

Question 19

short chain fatty acids include

Answer 19

Acetate
* Propionate
* Butyrate