Fiber is Not Just Fiber The Invisible Shield for Liver and Gut
A Deep Dive into the Role of Soluble and Insoluble Fibers for Our Health
In a world where processed foods are ubiquitous, many of us have forgotten the true value of a fiber-rich diet. Professor Doctor Robert Lustig elucidates in his enlightening book "How Our Food Makes Us Sick" that not all fibers are created equal. With a clear distinction between soluble and insoluble fibers, Lustig emphasizes that our bodies need both types to function optimally. These fibers play a pivotal role in maintaining our health by not only enhancing nutrient absorption and the growth of healthy gut bacteria but also protecting our liver and reducing the risk of chronic diseases.
Discover the Power of Fiber
From the book 'How our food makes us sick' by Dr. Robert H. Lustig
Professor Doctor Robert Lustig highlights that soluble and insoluble fibers work together to coat the duodenum with a protective gel. This action reduces nutrient absorption by 25 to 30%, protects the liver, and promotes healthy growth of gut bacteria. Interestingly, this reduction in nutrient absorption is not a drawback but a crucial factor in preventing excessive energy storage as fat and avoiding insulin resistance.
The role of gut bacteria is especially emphasized. With a division into "good" and "bad" bacteria, Lustig illustrates how a fiber-rich diet can shift the balance in favor of health-promoting bacteria. These microorganisms are not only vital for digestion but also influence our overall health.
Furthermore, Lustig warns about the pitfalls of food processing, which often removes the valuable insoluble fibers. He explains that it's not the presence of fiber, but its quality and the way it is processed that are crucial for its health benefits.
Four Key Benefits of Fiber
🛡 Liver Protection and Slow Nutrient Absorption
By coating the intestines with a gel, fibers reduce the rate of sugar absorption, protect the liver, and prevent insulin resistance.
🌱 Promoting a Healthy Gut Ecosystem
Fiber supports the growth of "good" bacteria that are essential for digestion and overall health.
🍽 Improved Feeling of Fullness
Faster delivery of food to the intestines leads to an earlier feeling of fullness, reducing food intake.
🛡 Reducing the Risk of Cancer
Insoluble fibers act as a scouring agent in the intestines, removing old cells and lowering the risk of cancer.
### Professor Doctor Lustig's research reveals that not all fibers are created equal and how crucial they are for our health. The division into soluble and insoluble fibers and their unique functions in the body offer a new perspective on nutrition and the prevention of chronic diseases. His work emphasizes the importance of a balanced diet rich in both types of fibers to protect liver health, promote a balanced gut ecosystem, enhance feelings of fullness, and reduce inflammatory processes.
References
- Lustig, Robert H. (2021). Metabolical: The truth about processed food and how it poisons people and the planet. [Riva]. Verfügbar bei [ISBN 978-3-7423-1724-7].
Video and image source: Adobe Stock
Important NOTE:
The information provided in our articles was created with the greatest care and to the best of our knowledge and belief. They serve exclusively for informational purposes and do not constitute medical advice. No liability is assumed for the accuracy, completeness or topicality of the content. We assume no responsibility for the application or implementation of the information. If you have any health questions or complaints, it is always advisable to consult a qualified doctor or other specialist.
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