Two studies discuss how to get benefits of fiber without side effects (Got gas? How to minimize it)

Medical Xpress / University of Illinois at Urbana-Champaign / Advances in Nutrition ^ | Feb. 2, 2023 | Marianne Stein / Hannah D Holscher et al / Annemarie R Mysonhimer et al

[ConservativeMind]

Fiber-rich food is important for gastrointestinal health, but most Americans don't get enough in their typical diet.

Two new papers from the make it easier for food manufacturers to amplify fiber in foods and beverages for health benefit without digestive discomfort.

The first paper focuses on tolerance and side effects of non-digestible carbohydrates (NDC), an umbrella term for food components the body can't break down.

"The FDA determines if NDCs qualify as dietary fibers. To be a fiber, they must provide a health benefit. These benefits include things like helping with regularity and aiding in the absorption of calcium," explains Annemarie Mysonhimer.

The recommended amount of dietary fiber is 14 grams per 1,000 kilocalories, or 28 grams for a typical 2,000 kilocalorie daily diet. But only about 10% of adult women and 3% of men in the U.S. meet that daily recommendation.

Mysonhimer and co-author Hannah Holscher reviewed findings from more than 100 clinical trials that evaluated dietary fiber intake and included reports of side effects such as gas and bloating, as well as effects on regularity. These trials tested a wide range of intakes, many of which were quite high, to determine how much of a certain fiber would be well tolerated. Few foods or diets currently contain these levels, the researchers note.

Overall, the authors conclude that daily tolerance levels differ widely depending on the type of fiber and how it is consumed. Tolerance can be as low as 4 grams for alginate (derived from brown algae) to 25 grams for soy fiber. Mysonhimer explains there are also individual differences depending on the gut microbiota (the microbes within our intestinal tract), so each person needs to find their own comfort level.

While mild side effects may be acceptable, more severe abdominal discomfort can interfere with daily life.

[Fungi]

Eat yogurt, ‘nuff said,

[dfwgator]

[matthew fuller]

I take Jarrow Prebiotic Inulin FOS prebiotic fiber, one serving (about 3.8 grams/scoop which is similar to 1 rounded teaspoon), and it seems to be easy to take. I consume other fiber also. The Jarrow is cheaper at iHerb.

[Harmless Teddy Bear]

Does nothing when you eat wild sunchokes.

[Fungi]

Fiber is essentially cellulose, a polysaccharide and the most prevalent on earth, second is N-acetylglucosamine, chitin, found primarily in fungi and crustaceans among others. The recommended daily intake by our overlords in the government is around 30 grams. When we had a plant base diet with no processed foods, people consumed more than 50 grams per day--thanks to the legumes and whole grains they consumed.

My dinner tonight: bulgur with garlic, onions and chick peas, grilled chicken, and toasted sourdough bread, blackberries for desert. Total fiber is well over 40 grams. Consider how well your intestines are by your stools. Sad to say we have become a nation of wimps.

[TribalPrincess2U]

That’ll do t!

[Organic Panic]

Farts??? A side effect. Aw heck no. Those are what I’m looking for.

[Laslo Fripp]

L8r

[fini]

I have asked the following question to several doctors and none have given a good answer: If non-digestible fiber is good for you, then why don't they put saw dust in bread, e.g. saw dust from maple trees. You get more non-digestible fiber, fewer calories and create a new industry.

I've tasted saw dust from maple trees and it doesn't really have a taste. But if it does after cooking then it will probably give a maply syrup type taste. A win for everyone.