You have likely heard that our body’s have two brains. There is one housed within the bony cranium of our skull and there is a second brain that resides in our gut. The gut is most commonly attributed to the stomach region and digestion in the body, but it extends far beyond that as a complex network of organs. Collectively, this network functions to regulate and support many bodily systems and areas of health including cognition, digestion, and respiration. One of the primary contributors to the communication that occurs between our gut and other organs in the body is the gut microbiome.
Gut Microbiome and Fibre
The gut microbiome is a community of trillions of bacteria, fungi and other microbes that helps control digestion, destroy harmful bacteria, and regulate the immune system. The development of the microbiome begins at birth. Research has consistently demonstrated that a diverse microbiome is associated with better overall health. It has been proposed that a lack of “microbiota-accessible carbohydrates” (re: fibre intake in the diet) is a primary factor contributing to poor microbially diversity in the western world and standard North American diet.
Short Chain Fatty Acids SCFAs
The microbiota will not produce enough short-chain fatty acids (SCFAs) if they are not being fed enough fibre. This results in a weakened immune defense partially due to damaged mucosal layers in areas including the nose, mouth, lungs, and intestines. SCFAs are the metabolites of soluble fibres that help the body react appropriately to harmful stimuli, while insoluble fibres help to keep things moving along our digestive tract. As we enter the season of respiratory illness, we thought we would share how dietary fibre can support not only the gut but also the lungs.
Dietary Fibre And The Lungs
If the gut is in a state of dysbiosis, or imbalance, various tissues including the mucosal tissues of the body can begin to breakdown resulting in impaired function and signs of distress or illness. Research into the gut-lung axis has shown that bacteria may enter the lungs through environmental factors such as the air we breathe, our diet, and from the gut. This suggests that the state of our gut microbiome will contribute to the state of our respiratory health. More specifically, it has been shown that metabolites like SCFAs reach our lungs through lymphatic channels and blood circulation. The SCFAs help to not only repair the mucosal layer of the gut lining, but also reduce inflammation and prevent lung infections.
Factors Contributing To Gut Dysbiosis
There are a variety of factors and circumstances that may shift our gut microbiome from a healthy state to an imbalanced one. Some of the more common circumstances include antibiotic treatments, anti-ulcer and anti-reflux medications, chronic stress, environmental pollutants, sedentary lifestyles and highly processed diets low in fibre. Periods of influenza or pneumonia (related to the lungs) may impact the renewal of cells lining the gut and gut dysbiosis. Interestingly, chronic respiratory illnesses occur more often in individuals with IBS or IBD. Almost half of people with IBD and a third of people with IBS have chronic lung inflammation. As we age, the robustness of the microbiome has a propensity to decrease so it becomes increasingly important to support it with a diet rich in both soluble and insoluble fibres.
Fantastic Fibre
Dietary shifts are one of the easiest factors to control and self-manage. Dietary fibre has been shown to regulate intestinal flora and possess anti-inflammatory properties. Sources of soluble fibres that contribute to the proliferation of SCFAs include chia seeds, flax seeds, oatmeal, nuts and fruits. Legumes, whole grains, and leafy greens serve as both soluble and insoluble fibres.
Fun fact: Fibre rich foods are often excellent sources of magnesium (our focus for December).
How much fibre do you need?
- Adult males approximately 38g daily
- Adult females approximately 25g daily
- Pregnant women approximately 28g daily
- Lactating mothers approximately 29g daily
Struggling to meet fibre intake through diet alone? Supplements such as Healthology’s
Soluble Fibre Blend https://feelgoodnatural.com/shop/digestion/fibre/soluble-fibre-blend-210g-healthology/ or
Daily Fibre Blend https://feelgoodnatural.com/shop/digestion/fibre/daily-fibre-blend-240g-healthology/ offer a quick and easy boost.
A Final Fibre Highlight
A commonly known feature of fibre is its capacity to help regulate blood sugar. This is important for both diabetics, pre-diabetics, and the average individual as symptoms of metabolic disorders are on the rise in North America. They may include elevated blood pressure, extreme fluctuations in blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels. Meeting daily fibre intake, aiming for at least 25-30g of protein at every meal (dependent on activity levels and lifestyle) with a balanced ratio of carbohydrates and fats, physical exercise/movement, and practicing stress reduction are a few examples that help to keep blood sugar levels stable. There are also a number of supplements that may lend some support:
- RealEasy with PGX Meal Replacement https://feelgoodnatural.com/shop/natural-factors-brand/realeasy-with-pgx-meal-replacement-vanilla/
- WellBetX Cinnamon Extract https://feelgoodnatural.com/shop/blood-sugar/natural-factors-wellbetx-cinnamon-extract-150-mg-60c/
- Preferred Nutrition Berberine https://feelgoodnatural.com/shop/blood-sugar/preferred-nutrition-berberine-500mg/
- Natural Factors Alpha-Lipoic Acid https://feelgoodnatural.com/shop/antioxidants/alpha-lipoic-acid-100mg-60capsules/
Disclaimer
The content in this post is for information purposes only and is not intended for self-diagnosis or self-treatment of conditions that your health care practitioner should assess. The products discussed may not be suitable for you. Always read and follow the label.
For additional fibre and blood sugar regulation recommendations, you are always welcome to visit us in-store at 317 Brock Street S Whitby, ON L1N 4K3.
At FeelGood Natural Health, we deeply appreciate the ongoing support of our customers (returning and new) over the past 26 years. Like all small businesses, it is our customers that have allowed us to operate as long as we have and to continue doing our best to meet your natural health needs.
References:
Ginta, D. 2021. “What happens in the Gut… Goes All the Way to the Lungs”. <https://www.alive.com/health/what-happens-in-the-gut-goes-all-the-way-to-the-lungs/>
Lin, S. et al. 2023. “Associations of dietary fibre intake with chronic inflammatory airway diseases and mortality in adults: a population-based study”. <https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2023.1167167/full>
McMurdo, H. 2021. “Inspiring Flavours to Add Whole Food Fibre to your Diet”. <https://www.alive.com/food/inspiring-flavours-to-add-whole-food-fibre-to-your-diet/>