What is the number one killer of human intestinal health?

2016-05-31 | Mr. Zealous |

May 29th is "World Gut Health Day".

I'm a bit surprised, the World Gastroenterology Organization WGO is clearly saying "World Digestive Health Day", why is it out of context in China and became "Gut Health Day"?

The intestine is susceptible, have you considered the feelings of the mouth, esophagus, and stomach? But never mind, isn't this an intestinal fire, the other organs of the digestive tract will bear it!

Last year's intestinal health day, my friends and I did something about colorectal cancer :

"Colorectal cancer, don't know it until 50 years old!"

"Colorectal cancer, a growing fatal disease"

"Early Screening, Keep Away From Colorectal Cancer"

"Prevention and treatment of colorectal cancer, a long way to go"

"Five Unsolved Problems About Colorectal Cancer"

This year, after a year of tempering, I have mastered more flicker skills. What do I share on such a special day?

In other words, I am very entangled. I just gave a lecture at the Chinese Academy of Sciences Microbiology. The content is quite dry. I said in my circle of friends that it would be sent out by popular science. But on "Gut Health Day" I used this to perfunctoryReaders, it seems that sincerity is not enough.

then come on to the topic!

Now, let's talk about the first killer of intestinal health!

Uh ⊙o⊙ ... the first killer ?!

Is it because this killer is cold-blooded enough? No!

Is it because it kills people fast enough? No!

Is it because it affects everyone? Yes!

Is it because it affects the disease and health of the entire human race? Yes!

Yes, it is closely related to everyone, because it may cause imbalance of your intestinal flora and intestinal health is difficult to guarantee; more importantly, it will affect people, society, nations, and even the entire world and humans.future!

And many of us and many countries have not realized the terrible nature of this killer, and still continue unhealthy lifestyles and eating habits.

Did you feel the killer's cold blood and recklessness?

But if I say that this killer is related to "dietary fiber", will you smile? Or will you ask me crazy: "A warm heart, aren't you writing soft paper?"

Uh ⊙o⊙ ... you know me!

But when it comes to intestinal health, it is absolutely impossible to avoid "dietary fiber", especially what I want to talk about today, but :

Dietary Fibre Divide

Fiber Gap

I hope that if you have tens of thousands of doubts at this moment, you can also read the following content first, and then we will happily discuss "why does this sounding special divide become the number one killer of bowel health".

Let's start with the "gap" :

① What is the "dietary fiber divide"?


How big is this divide?

Using the United States as an example, the recommended daily fiber intake is 38 grams for adult men and 25 grams for women, while the actual average intake is only about half: 18.7 grams for men and 15.6 grams for women.

Uh ⊙o⊙ ... the burgers that Americans love, the food is less right?

There is another important reason for the gap :

20 years, a whole new generation has grown up in the "dietary fiber divide"! How many American bacteria have been killed by this divide, and how much American health has been delayed?

Only blessing this generation of Americans, uh ⊙o⊙ ...

How about other countries? Individual countries are slightly better, but overall are not optimistic :

Nutr J. 2014 Apr 12; 13:34.

You see, even in Japan, which is rich in enzymes, dietary fiber intake is far from enough.

In China, the Dietary Guidelines for Chinese Residents recommends that the daily intake of dietary fiber is 25-30 grams. There are many claims about the actual average intake, but none of them say more than 15 grams.

If so, China's "dietary fiber gap" is also huge,

② What harm does the divide bring to human beings?

Human good figure is gone!

Is the above picture very visual? Before the consumption of junk food, the bodies of apes, apes, and humans were awesome, and nowadays, fat people are flying around.

The reason for gaining weight is very complicated. It is not caused by the lack of a single factor of dietary fiber, but the lack of dietary fiber causes the decline of intestinal microbial diversity is objective :

Cell Metab. 2014 Nov 4; 20 5: 779-86.

There are too many new scientific studies to fully prove that many intestinal microorganisms will disappear in the intestine because they do not get enough dietary fiber. These disappeared microorganisms may just be necessary to maintain intestinal health!

Nat Immunol. 2012 Oct; 13 10: 932-8.

The picture above will undoubtedly become one of the most displayed pictures in the next few years.

③ There are worse ones

Nature. 2016 Jan 14; 529 7585: 158-9.

So, let me talk about this shocking study published in the journal Nature on January 14, 2016.

Continue to give mice a "high dietary fiber diet", and their gut flora will always remain healthy and diverse :

Nature. 2016 Jan 14; 529 7585: 158-9.

But if you continue to let mice eat a "low dietary fiber diet", the gut flora of mice and offspring will continue to deteriorate :

Nature. 2016 Jan 14; 529 7585: 158-9.

The other phenomenon that the scientists found brings a little comfort. If you stop feeding the mice with a low dietary fiber diet and switch to a high dietary fiber diet, the health and diversity of the mouse intestinal flora will be more or lessrestore:

Nature. 2016 Jan 14; 529 7585: 158-9.

But disturbing things have also been found, this requires us to be extra vigilant :

Nature. 2016 Jan 14; 529 7585: 158-9.

The first-generation mice that continued to eat the “low dietary fiber diet” were replaced with the “high dietary fiber diet”, and the intestinal flora could be partially restored;

But when the food was changed to the second-generation mice, the flora recovered relatively little;

By the third generation, the intestinal flora has been fundamentally "broken"-and only by methods such as fecal transplantation can help them.

Honestly, when I read this article, I was sweating a little. Although it is

Intestinal flora and health problems caused by insufficient dietary fiber intake may be "hereditary"; if the deficiency is persistent, irreversible intestinal microorganisms may disappear!

How about? Do you feel shudder? Do you still feel that the "dietary fiber gap" is not too cold?

So, this divide is not just a personal problem. Failure to address it and take effective measures may be the culprit that harms the intestinal and general health of the population, the country, and the people of the world.

In this sense, the dietary fiber divide is the number one killer of intestinal health, right?

Please forgive me for taking the rats!

④ Why does dietary fiber become the core of health?

Dietary fiber is definitely not just a commercial product called prebiotics, but more importantly important nutrients that are rich in natural plant foods.

We used a heavy-weight scientific research above to explain the serious consequences of lack of dietary fiber; and scientists have a very positive understanding of the role of dietary fiber, let me just give a few pictures :

The above is the first one, which says: "mucous layer" is the first line of defense of the intestinal tract immunity. In this way, some bad bacteria that can cause disease can be exploited without harming your gutEnsure your health.

Nature. 2012 Sep 13; 489 7415: 242-9.

The second one is about intestinal microorganisms metabolizing short-chain fatty acids formed by dietary fiber to provide energy for metabolizing various substances.

Nat Biotechnol. 2014 Mar; 32 3: 243-5.

The third one is about the products of bacteria metabolizing plant fibers, such as short-chain fatty acids such as propionic acid and butyric acid, which will strengthen the function by making cells closer together. In 2015, German scientists also found thatShort-chain fatty acids can promote the development and growth of brain microglia, which is even more so.

Oh, the brain also needs dietary fiber, dear!

Nat Rev Immunol. 2016 May 27; 16 6: 341-52

The last one is about May 27, 2016. In a heavyweight review of "Natural Review · Immunology", this picture was specially placed to illustrate the core role of dietary fiber and short-chain fatty acids in.

The picture is very professional. If you do n’t talk about it openly, people who understand immunity will be unconscious. To prevent you from seeing the upper left corner, I will zoom in :

Did you see the word "Dietary Fiber"?

⑤ Crossing the dietary fiber divide, what the Cell magazine sub-story said

Speaking of the divide, talking about the divide, I just might not be able to convince you, but let's see what top academic journals say.

In May 2016, an article was published in the latest issue of Endocrine and Metabolic Trends, a sub-issue of Cell Magazine, entitled "."

The main content of the article is :

A. Changes in the lifestyle of modern people have led to the disappearance of intestinal microorganisms, which affects the health of the body and is a huge challenge facing humanity in the 21st century;

B. A large number of animal experiments have fully demonstrated that host-microbiome disorders are related to obesity, cardiovascular disease, colorectal cancer, allergies, other allergic diseases, autism and autoimmune diseases, etc .;

C. At present, it seems that comprehensive factors such as antibiotics, modern clinical treatment, hygiene habits, and diet affect the diversity of intestinal flora, but

D. Dietary fiber can increase the diversity of the microbiome and prevent chronic non-infectious diseases, but the dietary fiber intake by modern people is extremely insufficient;

E. We have identified the "dietary fiber gap", but the individualization is very different, and different people respond differently to different dietary fiber;

F. The dietary fiber used in many controlled studies is far from enough, and we may not see significant differences, which may allow us to ignore the size of the gap;

G. Scientific research institutions, food companies, economic and nutrition policy makers, and regulators must join forces to promote high dietary fibrosis in food;

H. Industry has developed many pure dietary fiber products or raw materials rich in dietary fiber;

I. Some people may worry that adding and using dietary fiber will increase the cost of the product. In fact, as long as it is used reasonably, it will not increase too much. Dietary fiber should have its reasonable price;

J. Probiotics or micro-ecological drugs can help "recover" imbalanced flora, but bacteria can thrive only after people have fully ingested dietary fiber;

K. Listed special tables that introduce resistant starch, arabinoxylan, beta-glucan, cellulose, inulin / fructose, galacto-oligosaccharide, xylan, humanProduct brands such as milk oligosaccharides, polydextrose, soluble corn fiber, alginate, pectin, gum arabic, guar gum, and fiber-rich food ingredients, and their application directions.

How do you feel?

This short article may or may not be the foundation of many enterprises. It also makes many researchers ecstatic, and it can also be the perfect summary of my popular science today?

⑥ Cross the dietary fiber divide, what advice would you give, Mr. Zealous?

Say that there is an article in the sub-issue of "Cell" Magazine, I am afraid to make a fuss, but I still write a few suggestions with a scrupulous attitude :

A. Personally, you must master some knowledge of balanced diet and nutrition, especially pay attention to rejecting the "magic panacea" that is said to be able to cure all diseases and is extremely expensive. It is best to eat more vegetables, fruits and whole grainThe safest way to increase dietary fiber intake;

Special suggestions for hot moms / quasi hot moms here :

In order for children to be less sick and less allergic, be sure to fully understand the power of the first killer of the "dietary fiber gap". From pregnancy, pregnancy to postpartum, do n’t just eat meat stupidly, do n’t eat vegetables, fruits andCoarse Grain Eat Confinement!.

Only by crossing the divide can you bring true health to yourself and your children!

B. Enterprises should seize the golden historic opportunity in the dietary fiber industry, and find the best balance in social responsibility and creating considerable benefits. We must work hard to talk more about science, and we must unite to issue more and largerthe sound of;

C. Colleges and universities should pay more attention to the research progress of the microbiome, study the mechanism of dietary fiber to improve intestinal health and metabolic levels, study the most important principles to maintain human health, and encourage the transformation of good research results to benefit theHuman intestine;

D. Countries, we must promote and encourage more high-fibrosis products; we must make every effort to promote the spread of scientific nutrition, especially paying attention to the popularization in rural areas why pay special attention to rural areas, I will have special science in the future, letMore people understand the principles of intestinal health and general health, and avoid the problems caused by low dietary fiber diet.

Uh ⊙o⊙ ... Do you feel my pride and vanity burst, and are you pointing again?

Well, I wrote more than 4,000 words eloquently, May 29 has passed, I have not finished writing, but this will finally run out in hotels on business trips. Because there may be many mistakes and fallacies, expectYou can shoot more bricks!

About dietary fiber, there are many commercial prebiotic products mentioned above. What is the historical story about prebiotics, what disputes are there over the definition of prebiotics, and why a clear definition is important, I will find a timeDedicated.

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Mr. Zealous
Founder of Enthusiastic Bowel Research Institute, Tsinghua Life Science and Medical Alumni Association, Secretary-General of Health blogger, headline article author

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