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Myths & Fallacies: "Feed Your Good Bacteria With Fiber"
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Transcript
Introduction to Myths and Fallacies
00:00:01
chrisyzen
In this Segment of the myths and fallacies Segment on the how to actually live longer ah Podcast with me Christian order off.
Does Fiber Only Feed Good Bacteria?
00:00:12
chrisyzen
Let's talk about feed your good bacteria with fiber eat lots of fiber feed the good bacteria and This one is frustrating. It's frustrating because it's parroted everywhere. Here's the thing Fiber feeds bacteria in general. It's not just a good bacteria that can feed on fiber.
Inflammation Triggered by Gram-negative Bacteria
00:00:37
chrisyzen
There are so-called gram-negative bacteria in our gut. We all have them. And some of those gram-negative bacteria, they're part of the commensal microbiome, but some of them are considered, quote-unquote, inflammatory, dysbiotic,
00:00:56
chrisyzen
potential autoimmune triggers and so on, right? And the thing about the gram-negative bacteria is specifically is that in their cell walls, they have ah these millions of these little fragments called LPS or lipopolysaccharides.
00:01:15
chrisyzen
Also known as endotoxin and um more than 100,000 studies have have been done on published on this stuff. So it's not it's not controversial or anything, but we know that when these but bacteria are given more substrate to ferment like fiber.
00:01:33
chrisyzen
they multiply their growing numbers and then as they complete their life cycle and die the cell wall ruptures and those millions of endotoxin particles are spilled into the gut lumen and some of them can slip into the bloodstream and cause a very strong immune reaction when they bind two specific TLR toll-like receptors ah that some of our cells like the immune cells have and they're able to recognize these endotoxin particles and it's kind of like a signal that there could be some kind of invasion quote-unquote and we need to
Health Risks from Intestinal Permeability
00:02:16
chrisyzen
start killing stuff inflammation inflammatory reactions this is the kind of stuff that is a byproduct of this endotoxin entering the bloodstream right so if you don't know if you have an overgrowth of these endotoxin producing bacteria, throwing fiber um indiscriminately down your gut is a little bit like playing Russian roulette. The the thing is, as I mentioned, so certain, so the bacteroidities, they're one of the most populous phyla of bacteria in the gut and
00:03:02
chrisyzen
They're considered commensal, so they're not necessarily bad bacteria, quote-unquote. But if they're overgrown, that means there'll be more endotoxin potentially being sort of released into the gut lumen. Now, on top of that, if you have a gut issue or some kind of an insult to the gut, be that like crappy food, toxins in the food, pharmaceuticals,
00:03:27
chrisyzen
or it could just be stress.
Testing Gut Health and Fiber Caution
00:03:30
chrisyzen
Stress alone can be enough to cause increased intestinal permeability aka leaky gut. Then that is when you are susceptible to these endotoxin particles being able to find a way into the bloodstream, cause this strong inflammatory reaction and then that process has been implicated in a lot of diseases and conditions from neuropsychiatric like depression, ah chronic fatigue, all the way up to cancer and your atherosclerosis, Alzheimer's, ah Parkinson's, neurodegeneration in general, right? So this is why as part of my work with clients we often
00:04:21
chrisyzen
especially if there's a gut issue going on, we will often run a stool test and that can give us some really good clues. We can see what's the state of the person's gut. Now, I've often noticed that clients will have either an overgrowth of these regular so-called commensals, the sort of part of the regular microbiota.
00:04:44
chrisyzen
the bacteroidities or a couple of the more inflammatory bacteria, right? So in those cases, it probably is a good idea to not be throwing fermentable indigestible stuff in there, right?
00:05:00
chrisyzen
And again, if you don't know the state of your gut and especially if you have a gut issue It's actually quite a lot more likely in that instance that you have um an overgrowth of these endotoxin producing bacteria So you most certainly don't want to be feeding them more. You don't want be throwing more fuel on the inflammatory fiber, right? So fiber is at the end of the day it's indigestible plant matter that they have marketed to us as this food of the gods or some something else but if you look at what fiber does um this is from the um textbook advanced nutrition and human metabolism
00:05:43
chrisyzen
ah 4th edition, I think. ah It's up to 8th edition. I have the 8th edition ah hard copy, hardcover, but this is the 4th edition I have on on the computer. And actually, they took this table out. In fact, no, they didn't take it out. They greatly simplified it. And this table basically shows you what soluble, insoluble fibers, what properties, ah and what's what's the gastrointestinal response to them, right? So what properties they have.
00:06:14
chrisyzen
And you can actually see that, at least I think this book is from 2006, this edition. ah And what they're saying is that soluble fiber can actually adsorb or bind nutrients and selected substances including minerals.
00:06:31
chrisyzen
bile acids and lipids right so reduced ah lipid absorption which is good if you believe the cholesterol nonsense but it's not if you don't and you actually have a brain ah no offense if you did if you did believe the cholesterol nonsense because it was so heavily sort of propagandized since the 50s but also it can the the fiber can cause
00:06:56
chrisyzen
reduced nutrient absorption, so minerals, just in general, the fiber basically prevents some of the food that you're eating from being ingested, right? It actually reduced, this is from a table in Advanced Nutrition and Human Metabolism mainstream textbook from the fourth edition.
00:07:18
chrisyzen
can cause gel formation leading to reduced nutrient absorption, increased transit time, and reduced digestive function. Now, they tell you fiber is good because it will help you poop, but increased transit time is the opposite of pooping. Well, because that means the poop is longer in the intestine. And during that time, you're getting a less nutrient absorption. However,
00:07:46
chrisyzen
If you have an endotoxin issue and you're feeding the endotoxin producing bacteria fermentable substrate like fiber, then you have more time for this endotoxin to be absorbed. So it's actually a bad thing as well.
Is Eliminating Fiber Beneficial?
00:08:02
chrisyzen
And actually, the because the soluble fiber can absorb water, it can bind water,
00:08:09
chrisyzen
it can actually increase the fecal volume which if someone has constipation actually makes can make the problem worse right because larger stool may be harder to pass okay and no not in all cases of course and of course yeah other the other they can be degraded these fibers and fermented like i already explained and then certain things can be There can be certain fermentation byproducts are also not very beneficial. Yeah, some of them can be like the short chain fatty acids, but certain other things may not necessarily necessarily be all that good like lactate or lactic acid, right?
00:08:54
chrisyzen
So that is just some of the few that this've I've talked about this table before. I'll see if I can include a screenshot here in this video. But ah that is why this fiber thing being thrown around willy-nilly, for many people it's doing more harm than good. And you don't know unless you actually do a little bit of testing.
Conclusion and Recommendations
00:09:21
chrisyzen
but and In some cases,
00:09:23
chrisyzen
taking fiber out of the diet can provide people a lot of relief where whereas they thought that more fiber will help them to keep sort of getting worse or not improving and then someone somehow by the grace of god tells them oh you know what actually you you could just try removing the fiber and see if you you might actually feel better and once they get over kind of the disbelief they actually tried a lot of people actually improve their gut functioning so That's what I have to say on that one. Thanks for tuning into this video or podcast episode, and I'll see you on the next one.