Lack of dietary fiber causes intestinal bacterial rebellion and its impact on health

Hello, this is Miko!
Today I will tell you how to improve your intestinal environment.
It's a bit long, but it's important so please read to the end!

Well then, let's go!

The Importance of Gut Bacteria and Dietary Fiber

Intestinal cells are replaced very quickly, taking just one to two days.
The intestines have seven functions - digestion, absorption, immunity, excretion, detoxification, blood purification, and synthesis - and they work tirelessly.

To carry out this hard work, we need a constant supply of new and healthy mucosal cells, and it is our intestinal bacteria that help regenerate these cells.

Intestinal bacteria are always present in the intestines, supporting the metabolism of mucosal cells. This function is activated when a wide variety of bacteria forms the intestinal flora (a flower garden in the intestines).

Intestinal bacterial rebellion and leaky gut

Conversely, if the intestinal flora is in a weak state, the metabolism of intestinal mucosal cells becomes disrupted and gaps form between the cells. This is the phenomenon known as leaky gut .

Pathogenic bacteria and viruses invade the intestines one after another along with food. The intestines absorb the nutrients necessary to maintain life while also working to provide a barrier function that prevents the intrusion of pathogens and harmful substances. This barrier function is originally very strong and highly functional. However, it can be broken down by various factors such as lifestyle habits and stress.

For example, it is known that an unbalanced diet, excessive eating and drinking, and the use of drugs such as antibiotics can impair the intestinal barrier function, which can lead to dysregulation of the immune system and chronic inflammation in the intestines.

The favorite food of gut bacteria is dietary fiber

So what is good for gut bacteria? It's their favorite food: dietary fiber .

There are two types of dietary fiber: soluble , which becomes slimy, sticky, viscous, or runny when it comes into contact with water, and insoluble , which does not dissolve in water but expands when it comes into contact with water.

The favorite food of gut bacteria is soluble dietary fiber.
They constantly need this nutrient, so if you cut back on your soluble fiber intake, you're in trouble.

The walls of the small intestine constantly secrete mucus , about 3 liters per day .
This mucus acts as a protective barrier that prevents small intestinal cells from coming into direct contact with intestinal bacteria, preventing chronic inflammation of the intestinal wall caused by irritation from intestinal bacteria.
The material that makes it possible to eat this is water-soluble dietary fiber, which is a favorite food of intestinal bacteria.

Lack of dietary fiber causes intestinal bacteria to rebel

What happens to our intestinal bacteria when we have an unbalanced diet and little dietary fiber enters the intestines? They are also living organisms, and they are trying hard to survive. If they are short of food, they try to survive by eating the mucus secreted by cells in the small intestine. It is a matter of life and death for the intestinal bacteria. It is also a big problem for the small intestine.

If the mucus layer is eaten by intestinal bacteria, the defense mechanism weakens and inflammation occurs in intestinal cells. As we have already mentioned before, chronic inflammation is a major cause of cancer.

This is a rebellion of the intestinal bacteria. "If you don't give me food, I'll eat the mucus." In order to prevent this rebellion, we must take in soluble dietary fiber every day.

Insoluble dietary fiber is also important for the intestines.
Insoluble dietary fiber is a strong fiber that traps and excretes waste materials from the intestines. Think of it as an intestinal cleaner. To prevent chronic inflammation in the intestines, it is important to have good bowel movements every day. Insoluble dietary fiber plays this role.

The amount of dietary fiber you need each day

So how much fiber should you get per day?
From the perspective of preventing lifestyle-related diseases, it is considered ideal for adults to consume more than 24 grams of calcium per day . However, the actual intake amount is estimated to be around 15 grams per day on average for adults over the age of 20. This is very low.

As a realistic target, the Ministry of Health, Labour and Welfare has set the standard at 20 grams or more per day for adult men (15 grams or more for those over 70), and 18 grams or more for adult women (17 grams or more for those over 70).

Foods rich in dietary fiber that promote intestinal activity

Water-soluble dietary fiber

[Vegetables] Garlic, broccoli, cabbage, molokheiya, pumpkin, etc.

[Root vegetables] Burdock, radish, sweet potato, taro, carrot, dried daikon strips, etc.

[Seaweed] Hijiki, wakame, nori, kelp, etc.

[Beans] Kidney beans, soybeans, natto, soybean flour, red beans, etc.

[Fruits] Avocado, dried prunes, dried figs, dried persimmons, etc.

[Sticky foods] Natto, okra, yam, mekabu, mozuku, molokheiya, etc.

[Others] Mushrooms, barley, pickled plums, shallots, etc.

Insoluble dietary fiber

[Vegetables] Shiso, broccoli, pumpkin, spinach, sunny lettuce, celery, corn, bean sprouts, cabbage, etc.

[Root vegetables] Dried daikon strips, daikon radish, burdock, potato, glass noodles, konjac, sweet potato, taro, lotus root, etc.

[Beans] Kidney beans, soybeans, red beans, natto, etc.

[Other] Five-grain rice, rolled barley, brown rice, mushrooms (especially dried wood ear mushrooms and dried shiitake mushrooms). It is also important to consume a good balance of soluble and insoluble dietary fiber. The ideal balance is 1:2 between soluble and insoluble dietary fiber.

summary

Eliminating junk and processed foods and consuming these foods on a regular basis can help improve the condition of your intestines.

Once the intestinal environment is in good condition, intestinal leakage will gradually improve and intestinal bacteria will begin to produce more short-chain fatty acids.

When a lot of short-chain fatty acids are produced, mucus is secreted from the intestinal wall, which improves the barrier function of the intestinal mucosa. This will then help the immune system function normally, improve chronic inflammation and allergies, and build an intestine that can prevent cancer.

Add more fiber to your diet! A healthy gut is the first step in keeping disease at bay.

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