Coffee mug and banana oatmeal served in bowl with buttefly pattern
Nutrition Topics
June 19, 2020

Let’s love fibre- Chapter 1: Soluble Fibre

By Maria Tikka ANutr, MMedSci

Fibre consists of non-digestible carbohydrates which are not hydrolyzed or absorbed in the small intestine, but they pass to large intestine .

In the UK, the daily recommended dietary intake for fibre is 30g/day but the majority of the population consumes less than 20 grams/day .

Fibre is so important and underrated it deserves more than a post! Chapters 1 & 2 will be dedicated to the biological mechanisms and food sources of soluble and insoluble fibre, respectively. Chapter 3 will be about potential effects of fibre intake on weight management.

Soluble fibre can dissolve in water and form a gel-like substance . In the large intestine, it undergoes fermetation by bacteria to produce short chain fatty acids (SCFAs) .

Good food sources of soluble fibre are carrots, pears, bananas, psyllium, beans, oats, citrus fruit, apples and barley .

carrots bananas oats apples are soluble fibre food sources

Soluble fibre could help with keeping LDL cholesterol levels under control.

In the small intestine, soluble fibre can bind to bile salts and then both are secreted in faeces. Then, liver cells need to use more cholesterol to synthesize bile again. In order to “get” more cholesterol, LDL receptors are created on the liver cell surface. LDL cholesterol, which is considered as “bad” cholesterol, binds to these LDL receptors and enters into the liver cells. As a result LDL cholesterol blood levels are reduced. It is also possible that SCFAs can reduce cholesterol synthesis in the liver by decreasing the activity of HMG CoA reductase, an enzyme which participates in cholesterol synthesis .

Soluble fibre could help with regulating blood glucose and insulin levels after a meal.

When a meal contains soluble fibre, other nutrients and substances of the food, including glucuse, enter the gel which is formed by soluble fibre. As a result, their absorption into the blood stream is delayed. When glucose absorption is slowed down, insulin secretion from the pancreas is reduced as well .

Gut epithelium health and inflammation

Butyrate, one of the SCFAs, provides the epithelium cells of the large bowel with energy. It also has a role in maintaining the integrity of the small and large bowel. As a result, bacteria and other pro-inflammatory molecules cannot easily pass through the intestine wall. SCFAs could have a role an appetite regulation, as we will discuss in chapter 3 .

It could take weeks to cover the research on soluble fibre, but I hope you got a good idea on how important in could be. Thank you so much for reading and stay tuned for Chapter 2!!!

References

1.
Oats [Internet]. Coeliac UK. [cited 2020 Jul 10]. Available from: https://www.coeliac.org.uk/information-and-support/living-gluten-free/the-gluten-free-diet/about-gluten/oats/
1.
Jones AL. The Gluten-Free Diet: Fad or Necessity? Diabetes Spectr [Internet]. 2017 May [cited 2020 Jul 10];30(2):118–23. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5439366/
1.
What is Celiac Disease? [Internet]. Celiac Disease Foundation. [cited 2020 Jul 10]. Available from: https://celiac.org/about-celiac-disease/what-is-celiac-disease/
1.
Kupfer SS, Jabri B. Celiac Disease Pathophysiology. Gastrointest Endosc Clin N Am [Internet]. 2012 Oct [cited 2020 Jul 10];22(4). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3872820/
1.
Kagnoff MF. Celiac disease: pathogenesis of a model immunogenetic disease. J Clin Invest [Internet]. 2007 Jan 2 [cited 2020 Jul 10];117(1):41–9. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1716218/
1.
Sams A, Hawks J. Celiac disease as a model for the evolution of multifactorial disease in humans. Hum Biol. 2014;86(1):19–36.
1.
Free-from moves mainstream [Internet]. Agriculture and Horticulture Development Board (AHDB). 2018. Available from: https://ahdb.org.uk/news/consumer-insight-free-from-moves-mainstream-2
1.
Gluten-Free Products Market Size, Share | Industry Report, 2027 [Internet]. [cited 2020 Jul 10]. Available from: https://www.grandviewresearch.com/industry-analysis/gluten-free-products-market
1.
Garcia-Mazcorro JF, Noratto G, Remes-Troche JM. The Effect of Gluten-Free Diet on Health and the Gut Microbiota Cannot Be Extrapolated from One Population to Others. Nutrients [Internet]. 2018 Oct 4 [cited 2020 Jul 10];10(10). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212913/
1.
De Palma G, Nadal I, Collado MC, Sanz Y. Effects of a gluten-free diet on gut microbiota and immune function in healthy adult human subjects. Br J Nutr. 2009 Oct;102(8):1154–60.
1.
Kim H, Demyen MF, Mathew J, Kothari N, Feurdean M, Ahlawat SK. Obesity, Metabolic Syndrome, and Cardiovascular Risk in Gluten-Free Followers Without Celiac Disease in the United States: Results from the National Health and Nutrition Examination Survey 2009–2014. Dig Dis Sci [Internet]. 2017 Sep 1 [cited 2020 Jul 10];62(9):2440–8. Available from: https://doi.org/10.1007/s10620-017-4583-1
1.
What is Gluten? [Internet]. Celiac Disease Foundation. [cited 2020 Jul 10]. Available from: https://celiac.org/gluten-free-living/what-is-gluten/
1.
Catassi C, Alaedini A, Bojarski C, Bonaz B, Bouma G, Carroccio A, et al. The Overlapping Area of Non-Celiac Gluten Sensitivity (NCGS) and Wheat-Sensitive Irritable Bowel Syndrome (IBS): An Update. Nutrients [Internet]. 2017 Nov [cited 2020 Jul 10];9(11):1268. Available from: https://www.mdpi.com/2072-6643/9/11/1268
1.
Lebwohl B, Cao Y, Zong G, Hu FB, Green PHR, Neugut AI, et al. Long term gluten consumption in adults without celiac disease and risk of coronary heart disease: prospective cohort study. BMJ [Internet]. 2017 May 2 [cited 2020 Jul 10];357. Available from: https://www.bmj.com/content/357/bmj.j1892
1.
Overview | Coeliac disease: recognition, assessment and management | Guidance | NICE [Internet]. [cited 2020 Jul 9]. Available from: https://www.nice.org.uk/guidance/ng20/
1.
Caio G, Volta U, Sapone A, Leffler DA, De Giorgio R, Catassi C, et al. Celiac disease: a comprehensive current review. BMC Medicine [Internet]. 2019 Jul 23 [cited 2020 Jul 9];17(1):142. Available from: https://doi.org/10.1186/s12916-019-1380-z
1.
Ehteshami M, Shakerhosseini R, Sedaghat F, Hedayati M, Eini-Zinab H, Hekmatdoost A. The Effect of Gluten Free Diet on Components of Metabolic Syndrome: A Randomized Clinical Trial. Asian Pac J Cancer Prev [Internet]. 2018 [cited 2020 Jul 9];19(10):2979–84. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6291063/
1.
Niland B, Cash BD. Health Benefits and Adverse Effects of a Gluten-Free Diet in Non–Celiac Disease Patients. Gastroenterol Hepatol (N Y) [Internet]. 2018 Feb [cited 2020 Jul 9];14(2):82–91. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5866307/
1.
Diez-Sampedro A, Olenick M, Maltseva T, Flowers M. A Gluten-Free Diet, Not an Appropriate Choice without a Medical Diagnosis. J Nutr Metab [Internet]. 2019 Jul 1 [cited 2020 Jul 9];2019. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6636598/
1.
Prevention of vitamin D deficiency [Internet]. BJFM. [cited 2020 Jul 7]. Available from: https://www.bjfm.co.uk/prevention-of-vitamin-d-deficiency
1.
Gropper SS, Smith JL, Groff JL. Advanced nutrition and human metabolism [Internet]. 5th ed. Wadsworth Cengage Learning; 2009. 600 p. Available from: https://books.google.co.uk/books?id=rXSO9YLr72YC&printsec=frontcover&hl=el&source=gbs_ge_summary_r&cad=0#v=onepage&q&f=false
1.
Young MRI, Xiong Y. Influence of vitamin D on cancer risk and treatment: Why the variability? Trends Cancer Res [Internet]. 2018 [cited 2020 Jul 7];13:43–53. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6201256/
1.
Menon V, Kar SK, Suthar N, Nebhinani N. Vitamin D and Depression: A Critical Appraisal of the Evidence and Future Directions. Indian J Psychol Med [Internet]. 2020 Jan 6 [cited 2020 Jul 7];42(1):11–21. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6970300/
1.
Vanherwegen A-S, Gysemans C, Mathieu C. Vitamin D endocrinology on the cross-road between immunity and metabolism. Mol Cell Endocrinol. 2017 15;453:52–67.
1.
Umar M, Sastry KS, Chouchane AI. Role of Vitamin D Beyond the Skeletal Function: A Review of the Molecular and Clinical Studies. International Journal of Molecular Sciences [Internet]. 2018 Jun [cited 2020 Jul 7];19(6):1618. Available from: https://www.mdpi.com/1422-0067/19/6/1618
1.
SACN vitamin D and health report [Internet]. GOV.UK. [cited 2020 Jul 7]. Available from: https://www.gov.uk/government/publications/sacn-vitamin-d-and-health-report
1.
Vitamins and minerals - Vitamin D [Internet]. nhs.uk. 2017 [cited 2020 Jul 7]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
1.
Lanham-New SA, Webb AR, Cashman KD, Buttriss JL, Fallowfield JL, Masud T, et al. Vitamin D and SARS-CoV-2 virus/COVID-19 disease. BMJ Nutrition, Prevention & Health [Internet]. 2020 May 13 [cited 2020 Jul 6];bmjnph. Available from: https://nutrition.bmj.com/content/early/2020/06/09/bmjnph-2020-000089
1.
Sassi F, Tamone C, D’Amelio P. Vitamin D: Nutrient, Hormone, and Immunomodulator. Nutrients [Internet]. 2018 Nov 3 [cited 2020 Jul 6];10(11). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266123/
1.
Armah SM, Boy E, Chen D, Candal P, Reddy MB. Regular Consumption of a High-Phytate Diet Reduces the Inhibitory Effect of Phytate on Nonheme-Iron Absorption in Women with Suboptimal Iron Stores. J Nutr. 2015 Aug;145(8):1735–9.
1.
Al Hasan SM, Hassan M, Saha S, Islam M, Billah M, Islam S. Dietary phytate intake inhibits the bioavailability of iron and calcium in the diets of pregnant women in rural Bangladesh: a cross-sectional study. BMC Nutrition [Internet]. 2016 Apr 21 [cited 2020 Jul 1];2(1):24. Available from: https://doi.org/10.1186/s40795-016-0064-8
1.
Beck KL, Conlon CA, Kruger R, Coad J. Dietary Determinants of and Possible Solutions to Iron Deficiency for Young Women Living in Industrialized Countries: A Review. Nutrients [Internet]. 2014 Sep 19 [cited 2020 Jul 1];6(9):3747–76. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4179187/
1.
Lönnerdal B. Calcium and iron absorption--mechanisms and public health relevance. Int J Vitam Nutr Res. 2010 Oct;80(4–5):293–9.
1.
Miller JL. Iron Deficiency Anemia: A Common and Curable Disease. Cold Spring Harb Perspect Med [Internet]. 2013 Jul [cited 2020 Jul 1];3(7). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3685880/
1.
Geissler C, Powers H. Human Nutrition [Internet]. 12th ed. Churchill Livingstone; 2010. 792 p. Available from: https://www.elsevier.com/books/human-nutrition/geissler/978-0-7020-3118-2
1.
1.
In.
1.
Geissler C, Powers H. Human Nutrition - 12th Edition [Internet]. [cited 2020 Jul 1]. Available from: https://www.elsevier.com/books/human-nutrition/geissler/978-0-7020-3118-2
1.
FNDDS DOWNLOAD DATABASES : USDA ARS [Internet]. [cited 2020 Jul 1]. Available from: https://www.ars.usda.gov/northeast-area/beltsville-md-bhnrc/beltsville-human-nutrition-research-center/food-surveys-research-group/docs/fndds-download-databases/
1.
Mann J, Truswell AS. Essentials of HumanNutrition [Internet]. Second. OXFORD UNIVERSITY PRESS; 2002. Available from: http://ssu.ac.ir/cms/fileadmin/user_upload/Mtahghighat/taghzie_imani/book/Essentials%20of%20Human%20Nutrition.pdf
1.
SACN Iron and Health Report [Internet]. GOV.UK. [cited 2020 Jul 1]. Available from: https://www.gov.uk/government/publications/sacn-iron-and-health-report
1.
WHO | Micronutrient deficiencies [Internet]. WHO. [cited 2020 Jul 1]. Available from: http://www.who.int/nutrition/topics/ida/en/
1.
Chambers ES, Preston T, Frost G, Morrison DJ. Role of Gut Microbiota-Generated Short-Chain Fatty Acids in Metabolic and Cardiovascular Health. Curr Nutr Rep [Internet]. 2018 [cited 2020 Jun 28];7(4):198–206. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6244749/
1.
Slavin J, Green H. Dietary fibre and satiety. Nutrition Bulletin [Internet]. 2007 [cited 2020 Jun 28];32(s1):32–42. Available from: https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-3010.2007.00603.x
1.
Saltiel AR, Kahn CR. Insulin signalling and the regulation of glucose and lipid metabolism. Nature [Internet]. 2001 Dec [cited 2020 Jun 27];414(6865):799–806. Available from: https://www.nature.com/articles/414799a
1.
Poulsen SK, Due A, Jordy AB, Kiens B, Stark KD, Stender S, et al. Health effect of the New Nordic Diet in adults with increased waist circumference: a 6-mo randomized controlled trial. Am J Clin Nutr [Internet]. 2014 Jan 1 [cited 2020 Jun 27];99(1):35–45. Available from: https://academic.oup.com/ajcn/article/99/1/35/4577343
1.
Ledikwe JH, Rolls BJ, Smiciklas-Wright H, Mitchell DC, Ard JD, Champagne C, et al. Reductions in dietary energy density are associated with weight loss in overweight and obese participants in the PREMIER trial. Am J Clin Nutr [Internet]. 2007 May 1 [cited 2020 Jun 27];85(5):1212–21. Available from: https://academic.oup.com/ajcn/article/85/5/1212/4754403
1.
Pauline K-B, Rimm EB. Whole grain consumption and weight gain: a review of the epidemiological evidence, potential mechanisms and opportunities for future research. Proceedings of the Nutrition Society [Internet]. 2003 Feb [cited 2020 Jun 27];62(1):25–9. Available from: https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/whole-grain-consumption-and-weight-gain-a-review-of-the-epidemiological-evidence-potential-mechanisms-and-opportunities-for-future-research/8611B1F76241BB44A24B6F8A3314925D
1.
Jovanovski E, Mazhar N, Komishon A, Khayyat R, Li D, Blanco Mejia S, et al. Can dietary viscous fiber affect body weight independently of an energy-restrictive diet? A systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr [Internet]. 2020 Feb 1 [cited 2020 Jun 27];111(2):471–85. Available from: https://academic.oup.com/ajcn/article/111/2/471/5695296
1.
Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr [Internet]. 2019 Oct 1 [cited 2020 Jun 27];149(10):1742–8. Available from: https://academic.oup.com/jn/article/149/10/1742/5512578
Summary
What does soluble fbre do for us?
Article Name
What does soluble fbre do for us?
Description
Soluble fibre, food sources and potential health benefits.
Author
Tagsfibre fibre foods nutrition science uk guidelines

About The Author

My name is Maria Tikka. I am a Registered Associate Nutritionist and a biologist. I post about nutrition topics, healthy lifestyle tips, weight management advice and healthy recipes!