Prebiotic Fiber, Gut Health and Inflammation

Our gut health is connected to our immune health.

The gut microbiome is a community of microorganisms that act as instructors for our immune cells and ‘teach’ them what is a threat and what is not. If our microbiome is not healthy and robust, then our immune cells will not receive appropriate instruction and will be far more likely to be dysfunctional.

To obtain a healthy and robust microbiome, we must eat a sufficient amount and variety of fiber (which primarily comes from plants and plant products).

The USDA reports that 95% of Americans don’t get enough fiber, and on average, American adults consume only half of the fiber they need.

Prebiotic fiber is a type of dietary fiber that nourishes and feeds our microbiome. Unlike probiotics, which are live bacteria, prebiotics are the food that helps these microbiome bacteria thrive.

• Role in Gut Health:

  • Prebiotic fiber is what feeds and nourishes our microbiome. If we do not have enough fiber, we starve and eliminate that important bacteria. When healthy, it produces important short-chain fatty acids (SCFAs).

  • SCFAs help maintain the gut barrier, preventing harmful substances from entering the bloodstream. Did you know the lining of our gut is only one cell thick? Having a strong barrier of SCFA’s is how our gut protects itself.

  • A healthy microbiome informs the immune cells - thus influencing the reactivity of the immune response.

  • They also lower the pH of the colon, inhibiting the growth of pathogenic bacteria.

• Gut Health and Inflammation:

  • Through the above steps, healthy gut microbiome can modulate the immune system, reducing systemic inflammation.

  • Prebiotic fiber helps maintain a balanced gut microbiome, which in turn can decrease inflammation and improve overall health.

• Daily Fiber Recommendations:

  • The FDA recommends a daily intake of 25 grams of fiber for women and 38 grams for men.

  • Including a variety of prebiotic fiber-rich foods can help meet these daily requirements.

• Benefits of Including Prebiotic Fiber:

  • Incorporating prebiotic fiber into your diet is essential for maintaining a healthy gut microbiome.

  • Benefits extend beyond the gut, impacting brain health and reducing inflammation throughout the body.

  • A diet rich in prebiotic fiber supports long-term health and well-being.

Show Me The Research, Please.

At Consider This, we are all about the research! That’s why our bars have nearly 40% of your daily fiber requirement in each bar! We also have our protein bars independent lab tested and rely on the SIGHI list in all of our ingredient choices. This SIGHI list is rooted in scientific research and continually updated by a team of experts including medical professionals and researchers.

“Chronic Inflammation in the Context of Everyday Life: Dietary Changes as Mitigating Factors” (Margina et al) states, “The changes in nutritional patterns in Western societies—caused by a high intake of fat and energy-dense, processed foods, as well as a low intake of fibers, fruits, and vegetables—are associated with a rising prevalence of asthma, allergies, and autoimmune diseases involving inflammatory mechanisms.”

A fantastic study to consider is “Histamine Intolerance Originates in the Gut” (Schnedl/Enko). This study also encourages trialing a low histamine diet in an effort to determine if this over reaction of our immune system response may be the culprit for chronic inflammation and related symptoms. The authors further encourage movement towards listing histamine levels for food (something we already do!).