Fiber, Microbiota, and Mucus are crucial for Colon Health
At first, it may seem that these things – fiber, bacteria, and mucus – are unlikely to work together, not to mention provide an important recipe for powerful intestinal function. But when you look carefully at the relationships between these elements, it’s hard to deny how important these are to digestive health.
Dietary fiber is one of those nutrients whose advantages to humans are relatively well known and accepted. However , the systems of its action, especially through the interaction with microbiota, are much less understood. New research is coming out daily on the importance of the microbiome meant for health, furthering our scientific knowledge of the trillions of tiny buddies that live with our bodies.
In this article, we’ll define fiber as well as its varieties, describe its importance to microbiota, discuss mucus and its importance in the gastrointestinal tract, and emphasize the significance of this trio in maintaining wellness of the colon.
Soluble fiber is a complex carbohydrate that our body is not equipped to digest. It gets in many forms, the simplest distinction becoming whether the fiber is soluble, or even absorbed in the body, or insoluble, not really absorbed in the body. All of these carbohydrates be eligible as a type of fiber:
- Non-starch polysaccharides, or several (> 10) sugar molecules fused together
- Hemicelluloses (such as the materials found in red grapes )
- Resistant starches
Within these types of categories are numerous variations in string length, types of simple sugar, plus bond locations, which result in a huge diversity of fibers.
Advantages of dietary fiber include enhanced gut motility (i.e. the particular movements of the digestive system and transportation of its contents), increased insulin awareness, and reduction of inflammation along with effects on mood and cardio function.
Unlike easy sugars and starches, the human body can not digest fiber because it lacks the required enzymes to break the bonds during these large, complex molecules. However, you will find organisms that can.
A person’s digestive system only makes about seventeen enzymes to help break down foods into the simple sugars and amino acids utilized in metabolism. Luckily, trillions of small microorganisms evolved with us to complete the gaps. These tiny organisms are collectively referred to as the microbiome, and their vast diversity associated with species accounts for the many additional digestive enzymes they produce that help all of us digest complex carbohydrates and other nutrition.
Bacteria in our digestive system, particularly those in the colon, create enzymes that break down the polysaccharides into smaller fragments and easy sugars. Microbiota then anaerobically (i.e. without oxygen) ferment these types of smaller fragments, resulting in the production associated with short-chain fatty acids (SCFAs).
SCFAs provide a large benefit to the host, primarily being an energy source for colonocytes (cells from the colon), but they also have significant functions in regulating various aspects as well as brain function. One particular function associated with SCFAs is to enhance mucus manufacturing, a crucial aspect of colon health.
Mucus ’s main role is to safeguard the cells of the digestive system from disease and damage. It also keeps the particular GI tract lubricated for its items to move along smoothly. In the digestive tract, there are two layers of nasal mucus – the inner layer as well as the outer layer.
The particular inner layer of mucus can be attached to the epithelial wall from the colon, or the gut lining. This particular layer is designed to protect the solitary celled layer that separates your body from its external environment, therefore it is thick and keeps bacteria out. In comparison, the outer layer is much less dense, not attached, and colonized by trillions of bacteria.
There are plenty of types of mucus, but the main range at play in the colon can be MUC2, a gel-forming mucus. Essentially of mucus particles is a bunch of amino acids – typically proline, serine, and threonine – that will bond together in a rod-like development. These protein clusters are covered in glycans (another word for polysaccharides) that defend the protein core from digestive function by proteases (protein-digesting enzymes) within the GI tract. The composition of the type of mucus is about 80% glycans and 20% protein, with the glycan portion being able to absorb a considerable amount of drinking water giving the mucus a gel-like consistency.
Recall that microbiota’s favorite food is complex polysaccharides, like fiber. But what happens in the case their meal never shows up?
Microbiota Use Mucus as a Meals Source
In the event of insufficient dietary fiber, microbiota resort to processing the polysaccharide component of mucus. This can compromise the integrity of the mucosal layer by altering bacterial populations and thinning mucus, as proven by this 2016 study .
The researchers colonized mice with human gut germs, then fed them either fiber-rich diets, fiber-free diets, or a prebiotic diet (which included purified materials such as inulin or β-glucan). To be able to mimic typical dietary patterns that will naturally vary in fiber, several mice were fed a diet that was rotated from fiber-rich to fiber-free to measure the effect of intermittent dietary fiber deficiency.
Results from the research showed that the lower fiber diet plans altered microbial populations to favour species that were able to degrade the particular mucus and use it as a food resource. Even the intermittently fiber-deprived diets demonstrated this effect, as well as a notable change in populations based on whether dietary fiber was present or not as scored by changes in gene manifestation and enzyme readouts.
When measuring mucosal thickness, the particular fiber-rich diets in the colonized rodents had the most robust layer associated with mucus. Thinner mucus was observed in the fiber-free, prebiotic, alternating groupings, as well as the germ-free (no microbiota) manage group, which suggests microbial involvement within the generation of mucus.
Interestingly, the prebiotic diet, that contains purified soluble fibers like individuals found in prebiotic supplements, was not capable of restoring mucosal thickness, although these types of isolated fibers did alter microbial populations, suggesting that perhaps normally occurring fiber is more than the amount of its parts.
Additionally, the authors show that soluble fiber insufficiency also leaves the intestinal tract more susceptible to pathogenic infection plus subsequent inflammatory response.
Fiber and the Reduction of Irritation
In the GI system, mucus is the first layer associated with defense against bacteria. Thinner mucosal layers allow potential pathogenic germs to be closer to the surface of individual cells. In addition , mucus contains anti-bacterial and immunoglobulins to help neutralize pathogens before they elicit an inflamed response.
Butyrate, the short-chain fatty acid produced by gut bacterias, is anti-inflammatory, can improve oxidative stress within the colon, and safeguards the intestinal barrier to prevent leakiness, in addition to providing energy for colonocytes.
Diverticula are bulges or even sacs that occur in the digestive system, particularly in the colon. They are pretty common, especially in older populations, while many as 70% of people more than age 70 have them. Diverticulosis is just the presence of diverticula. Diverticulitis occurs whenever diverticula become infected.
Since the 1960s, the theory has been that the low-fiber diet is a causative aspect in the development of diverticulosis, though research has never proven that state. Though high-fiber diets may not avoid the onset of diverticulosis , they have been shown to decrease the risk of developing diverticulitis . The system of this protection may be related to the benefits of fiber intake on the microbiome and mucus production that secure the colon from pathogenic infections.
Sources of Fiber
Fresh fruits, vegetables, whole grains, legumes, nuts plus seeds are all great sources of dietary fiber. It is important to obtain fiber from a number of sources, as fruits and vegetables tend to be more focused in soluble forms of fiber, whilst grains and legumes contain a lot more insoluble fibers. These foods in their organic state will contain a mixture of dissolvable and insoluble fibers, mimicking the particular natural fibers found in the fiber-rich diets of the research model that will resulted in increased mucosal thickness plus optimal microbial populations.
Tying it all Together
Ample dietary dietary fiber provides nutrients in order to sustain thriving beneficial microbiota so they might generate SCFAs and produce and keep a robust layer of mucus for a content and healthy gastrointestinal tract.
An ISSA Certified Nutrition Coach and a health freak. I love to write about health issues.
Interested in Nutrition, Low Carb, intermittent fasting, weight loss plans, healthy immune system, healthy eating, fitness and much much more.