Fibers can protect bowel and cardiovascular health

At a time when many people are concerned with consuming more protein, it is also worth thinking about increasing the consumption of another group of nutrients: the fibers. A study published in January in the journal Nature Microbiology mentions the role of these nutrients to maintain the harmony of the ecosystem that inhabits the intestine and reducing the risk of infections.

Through technologies such as Artificial Intelligence, a group of researchers from Cambridge universities in the United Kingdom, Chongqing, China, and Lisbon, in Portugal, analyzed the microbiome of over 12,000 people from 45 countries from feces samples.

THE search It stresses that a fiber-rich diet contributes to avoid what is known as dysbiosis, that is, the imbalance in the population of microorganisms, with a higher concentration of pathogenic bacteria compared to the beneficial.

The results show that a person’s microbiota can predict whether his intestine is likely to be colonized by Enterobacteriaceaefamily of bacteria that includes various pathogenic agents. The results were consistent in different health states and geographical locations.

The researchers identified 135 species of intestinal microorganisms that are capable of protecting against infections. Among them, we highlight bacteria of the genre FAECALIBACTERIUMwhich produce beneficial compounds called short chain fatty acids by decomposing food fibers. “These substances serve as a source of energy for colon cells, strengthen the intestinal barrier and help regulate the immune system,” says nutritionist Serena del Favero of Hospital Israelita Albert Einstein.

According to the new study, this seems to protect against infections by various pathogenic bacteria in the family Enterobacteriaceae. When there is a “good” microorganism deficit, intestine permeability ends up impaired, allowing harmful agents to reach circulation and trigger inflammation, among other evils.

Cardiovascular benefits

It was not enough to occupy the Gut Guardian post, fibers emerge in research for other positive health actions, including cardioprotective performance. One of the recent works that shows this relationship was published in the scientific journal Nutrients. It is a review by scientists from universities in China from hundreds of studies.

“The work reveals that for every 10 additional fiber grams per day, there is a decrease of 7% of the risk of cardiovascular disease,” says Einstein’s nutritionist. Coming from the cell wall, among other vegetable structures, the fibers are from the family of carbohydrates. “But unlike the others, they pass almost intact through the digestive system,” says Del Favero. Even so, they are considered as nutrients, as they are essential to the functioning of the body.

There are two groups of eating fibers, soluble and insoluble. The soluble – as the name already denounces – dissolves in water, forming a kind of gel in the gut. Thus, there is a tendency that the digestive process happens slower. “This effect increases satiety, reducing hunger,” explains the expert.

The mechanism is also behind glycemic control and, to top it off, is responsible for cardiovascular protection. This is because the gel binds to bile acids-compounds involved in the digestion of fats-dragging them through the feces. With elimination, there is a need to replace such acids, so the body removes cholesterol from circulation, reducing blood levels.

Allies against constipation

Some soluble fibers have prebiotic action, that is, they contribute to the intestinal microbiota. Insoluble fibers, in turn, are fundamental in combating constipation. “They have a natural laxative effect, helping to increase stool volume and accelerating intestinal transit,” says the nutritionist. Stimulate the contractility and movements of the intestine.

Acting welcome, after all, many people suffer from constipation, especially women. For hormonal reasons, which interfere with the absorption of liquids in the digestive tract, they often have the most stuck gut.

But for everything to work right, it is essential to ensure hydration, otherwise the tendency is to make the situation worse and the stools end up harder. The recommendation is to whim in the water sips throughout the day.

Where to find?

To guarantee both groups in everyday life, it is best to include fruits, vegetables, whole grains, beans, seeds and nuts in the three main meals and, when it gives, in the intermediate snacks.

“Most fiber -rich foods contain both soluble and insoluble, differing only in the proportion of each type,” says the nutritionist. The apple, for example, concentrates the soluble in the pulp and the insoluble in the shell.

For this reason, the suggestion is to consume, whenever possible, fruits and vegetable shells, as well as vegetable stalks, which usually concentrate the nutrient.

What are the soluble fibers?

Pectins, gums, betaglucana and mucilages are examples of these fibers and appear in the following foods:

• Cereals : oats and barley.
• Legumes : beans, lentils, pea and chickpeas.
• Fruits : apple (pulp), banana, pear (pulp), papaya, plum.
• Vegetable : Carrot, sweet potato, pumpkin.
• Seeds : chia and flaxseed.

What are the insoluble fibers?

Already lignin, cellulose and hemicellulose are components of insoluble and it is worth highlighting the sources below:

• Cereals : whole wheat and its bran, brown rice, corn and rye.
• Legumes (in the shells) : beans, lentils, chickpeas and pea.
• Fruits : Avocado, orange, peach, mango, grape, guava, apricot.
• Vegetable : Cabbage, spinach, lettuce and watercress, okra and cucumber.
• Seeds : Flaxseed, sunflower seed and chia.
• Oilseed : nuts and nuts.

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This content was originally published in fibers can protect the intestines and cardiovascular health on the CNN Brazil website.

Source: CNN Brasil