Nutrient deficiency is now a common health issue, thanks to the proliferation of ultra-processed foods and modern agricultural practices that strip away nutrients from soil and produce. But vitamins and minerals are not the only nutrients lacking in the standard American diet. According to national consumption surveys, around 95% of Americans don’t consume enough dietary fiber to meet recommendations. [1]
According to experts, the recommended fiber intake for adults is about 28 grams (g) per day, but average intake for Americans is only about 14 g, indicating a huge deficit. [2] And the reason for this huge gap? Unhealthy diets that are high in meats and processed goods and low in fresh produce. Plant-based foods are naturally high in fiber, while animal products don’t contain this specific nutrient.
While certain conditions, such as recovery after bowel surgery or digestive flare-ups, necessitate a temporary low-fiber diet, the consequences of getting too little fiber from your diet are too serious to ignore. [3] Studies link low fiber consumption to an increased risk of chronic diseases, particularly heart disease, diabetes and colorectal cancer. [4] This association underscores the importance of dietary fiber not just for nutrition but also for your long-term overall wellness.
Prebiotic fiber and gut health
There are two types of fiber present in foods: soluble fiber and insoluble fiber. Soluble fiber, also known as prebiotic fiber or prebiotics, is a plant carbohydrate that is not digested and absorbed in your gut the way other nutrients are. Instead, it dissolves in fluids present in your digestive tract, forming a thick, gel-like substance that helps slow down digestion. This, in turn, helps keep you feeling full for longer. [5][6]
Once the dissolved prebiotic fiber reaches your colon, it becomes food for your gut microbes. Beneficial bacteria ferment this fiber to get energy and, in the process, produce health-supporting byproducts such as short-chain fatty acids (SCFAs). Butyrate, one of the most studied SCFAs, is the preferred energy source for cells that line the inside of your colon. [7]
Two other major SCFAs are produced from the fermentation of prebiotic fiber in the colon. Acetate, the most abundant SCFA in the human body, has been shown to support normal appetite regulation via its direct effects on the hypothalamus. [8] The hypothalamus is the part of your brain responsible for managing hunger and thirst signals, among other biological processes. [9]
Propionate, although the least highlighted among the three SCFAs, is no less important. Studies show that it acts as a signaling molecule that directly influences various bodily functions, including energy metabolism, gut-brain communication and even immune function. [10] The production of these SCFAs is crucial not just for your gut health but also for your overall health and wellness, which is why experts emphasize the need to improve prebiotic fiber consumption for people of all ages.
In contrast to soluble fiber, insoluble fiber does not dissolve in liquid. It passes through your intestinal tract mostly intact, collecting other digested substances to bulk up your stool while drawing water in to make stool easier to pass. These actions help keep your digestive tract clean and functioning smoothly while also supporting bowel regularity. [11]
Types of prebiotic fiber and dietary sources
There are 4 types of prebiotic fiber that you can get from plant-based foods:
- Inulin – Inulin is a type of soluble prebiotic fiber that is nonviscous, meaning that although it dissolves in water, it doesn’t thicken or form a gel-like substance in the digestive tract. Nevertheless, inulin is readily and fully fermented by good gut bacteria in the colon, such as Bifidobacterium and Lactobacillus species, to form SCFAs. Studies also show that inulin positively impacts intestinal microflora by helping good microbes to flourish. [12]
Best sources: Chicory root, Jerusalem artichokes, dandelion greens, allium vegetables (garlic, leeks, onions) and natural fiber supplements [13]
- Resistant starches – Like inulin, resistant starches are soluble, fermentable and nonviscous. They are named after the fact that they resist digestion by digestive enzymes in the small intestine. Only specialized enzymes produced by colonic bacteria are capable of breaking down resistant starches. According to a study published in Food Chemistry: X, only specific bacterial groups, especially from the Bacteroidetes and Firmicutes phyla, can ferment resistant starches to form SCFAs. This selective fermentation allows resistant starches to positively influence gut microbial composition. [14]
Best sources: Whole grains (barley, oat, whole wheat), legumes (lentils, chickpeas, beans, green peas) and root vegetables (potatoes, yams) [15]
- Pectin – Pectin is a classic example of a soluble, viscous, fermentable (prebiotic) fiber. Studies show that pectin is broken down by key species such as Faecalibacterium prausnitzii, Prevotella copri and multiple Bifidobacterium and Bacteroides species in the large intestine. These microbes use specialized carbohydrate-active enzymes to break down the complex structure of pectin, producing the 3 major SCFAs and providing multiple health benefits. [16]
Best sources: Citrus fruits (especially the peels), apples, bananas, blueberries, grapefruit, carrots, faba beans, tomatoes, sugar beets, potatoes and fruit-derived supplements [17][18]
- Psyllium – Psyllium, derived from the husk of psyllium seeds (Plantago ovata), is an example of a soluble, gel-forming (viscous) fiber. Although it resists rapid fermentation in the colon, gut microbes can still break down a small portion of psyllium (albeit at a much slower rate than other prebiotic fibers), allowing it to exert mild prebiotic effects. [19] Species from the Faecalibacterium, Romboutsia, Streptococcus and Bifidobacterium genera have been shown to thrive in the large intestine following psyllium consumption, contributing to increases in butyrate and propionate production. [20]
Best sources: Crushed psyllium seeds, psyllium fiber supplements
A pure plant-derived prebiotic fiber to help boost your fiber intake
The Health Ranger Store recognizes the importance of getting enough prebiotic fiber from your daily diet, which is why we’re offering an easy way to incorporate this essential nutrient into your meals.
Groovy Bee® Organic Prebiotic Fiber (Agave Inulin) is an excellent source of natural prebiotic fiber derived from organic agave plants. Often used as a prebiotic fiber ingredient, agave inulin is valued for its smooth consistency, excellent solubility in hot and cold liquids, and its remarkable versatility.
Groovy Bee® Organic Prebiotic Fiber (Agave Inulin) has a neutral taste with a slight sweetness and blends easily into beverages, smoothies and other recipes. Known for supporting healthy digestion and a balanced gut microflora, our premium Organic Agave Inulin Prebiotic Fiber is not only good for your digestive system but also for your overall health and wellness.
Groovy Bee® Organic Prebiotic Fiber (Agave Inulin) is non-GMO, non-China, gluten-free and plant-based. It is also certified Kosher and organic and lab tested for glyphosate, heavy metals and microbiology.
*These statements have not been evaluated by the FDA. This product is not intended to treat, cure or diagnose any diseases.
References:
[1] https://pmc.ncbi.nlm.nih.gov
[3] https://www.mayoclinic.org
[5] https://www.uclahealth.org
[7] https://lpi.oregonstate.edu
[8] https://www.frontiersin.org
[9] https://my.clevelandclinic.org
[10] https://www.mdpi.com
[11] https://www.healthline.com
[13] https://www.everydayhealth.com
[14] https://www.sciencedirect.com
[15] https://integrishealth.org
[16] https://www.tandfonline.com
[17] https://www.sciencedirect.com
[18] https://www.mdpi.com
