Fiber is a THING right now. I swear every wellness influencer is pushing 2 things – protein and fiber. And I’m not against either. In fact, fiber is a huge part of gut health. But there is a specific type of fiber that you want to make sure you are getting – prebiotic fiber. This type of fiber feeds bacteria who produce short chain fatty acids. Today I’ll cover what this type of fiber is and why it’s important for inflammation and the immune system.
What is Prebiotic Fiber?
Fiber is the part of plant-based foods that your body can’t digest. Most people are aware of the two different types of fiber, soluble and insoluble. Soluble fiber dissolves in water (hence why it’s called soluble) and forms a gel like substance in your intestines. It’s known for its ability to lower cholesterol and slow down digestion. Soluble fiber is found in oats, apples, and avocados.
The other type of fiber is insoluble fiber. Unlike soluble fiber, insoluble fiber does not dissolve in water. Your body actually cannot digest it and it remains intact throughout the digestive process. This type of fiber adds bulk to your stool and helps food move through your digestive tract. Therefore, insoluble fiber is a good thing to eat when you have constipation. It is found in carrots, whole grains, nuts and celery.
Prebiotic fiber is a special type of soluble fiber that your body cannot digest. Instead, these fibers travel to the large intestine and provide food for your microbiome. Bacteria use this type of fiber to produce really important metabolites called short chain fatty acids (SCFA). Prebiotic fiber is found in garlic, onions, asparagus, unripe bananas and oats. Along with SCFA production, prebiotic fiber have the following health benefits:
- Increase bacteria in the microbiome, specifically Bifidobacteria and Lactobacilli,
- Increase calcium absorption
- Decrease protein fermentation
- Decrease pathogenic bacteria
- Decrease allergy risk
- Improve gut integrity, and
- Improve immune system defense
What are Short Chain Fatty Acids?
Short chain fatty acids (SCFA) are a collection of fatty acids produced by prebiotic fiber fermentation. There are 3 primary SCFA produced: acetate, propionate and butyrate. Each of these have specific roles within the body:
- Acetate: This is the smallest SCFA and it provides energy to brain and tissue cells. It also fights inflammation and reduces leaky gut.
- Propionate: Propionate is a 3 carbon SCFA that regulates gut hormones including those involved in appetite (such as GLP-1). It can also lower inflammation and improve leaky gut.
- Butyrate: This is the most studied SCFA and has the most impact on autoimmune diseases. It has strong anti-inflammatory properties, can regulate gut permeability, and may help regulate the gut-brain axis.
Why are these Fibers and Fatty Acids Important?
Both prebiotic fiber and SCFA are important for autoimmune conditions. We need the prebiotic fibers to generate SCFA production. Additionally, SCFAs facilitate communication between gut bacteria and the immune system. They can suppress pro-inflammatory cytokine production and help prevent immune attacks. SCFAs also help clear pathogens and generate regulatory T-cells to help maintain immune tolerance.
How to Increase Prebiotic Fiber and SCFA
The best way to boost SCFA production is to eat prebiotic fibers. You can find them in the following foods:
- Vegetables: Jerusalem artichokes, dandelion greens, chicory root, asparagus, onions, jicama and garlic
- Fruit: unripe bananas, apples and avocados
- Grains: Barley, oats, and wheat bran
- Other: Flaxseeds and seaweed
Eating prebiotic fibers is an essential part of any anti-inflammatory diet for autoimmune management. If you need more support with your diet, please contact me for help. Additionally, follow me on my socials (Instagram, Facebook and YouTube) for more information on living gracefully with your autoimmune disease.
Photo by Art Rachen on Unsplash
