Plant based diet and the gut microbiome Flashcards
Fiber
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
Solubility of fiber refers to
its ability to dissolve in water
Soluble fiber
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
Insoluble fiber
Does not dissolve in water
* Adds bulk to stool in the large intestine
* Gastric mobility
* Ex. Quinoa, brown rice, legume, kale, and almonds
Fermentable fibers can be
digested by the bacteria of the microbiome
Fermentable fibers include
pectins, beta-glucans, guargum, inulin and oligofructose
Starches are the most abundant form of carbohydrates in the diet
Resistant starch functions like soluble, fermentable fiber in the large intestine
Some starch is resistant to digestion.
The gut microbiota
plays an essential role in the fermentation (ie. Metabolization) of fiber
The gut microbiome is
comprised of all the microorganisms (ie. Bacteria, viruses, and fungi), also referred to as microbes, that live in the large intestine
Prebiotics are
the essential food source for themicrobiota
Prebiotics come from
Fibre (ex. Dark leafy vegetables)
* Resistant starches (ex. Plantains and green bananas)
* Polyphenols (ex.Apples, onions, cabbage)
Dysbiosis
refers to a reduction if microbial diversity and an imbalance of healthy and unhealthy microbes in the microbiota
Dysbiosis potential causes
Insufficient consumption of dietary fiber
* Dietary changes thatincrease intake of protein,sugar, or additives
* Daily consumption of alcohol
* Antibiotics
Dysbiosis Symptoms
Fatigue
* Digestive problems
* Food intolerance
* Inflammation
dysbiosis associated conditions
Inflammatory bowel disease
* Irritable bowel syndrome
* Diabetes
* Obesity
* Cancer
* Crohn’s disease
Short chain fatty acids are
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
short chain fatty acids include
Acetate
* Propionate
* Butyrate