Happy Sunday Reader,

Hope this email finds you well.

Today’s email digs into one of the major benefits of fibre and one of the topics that every gut health guru is talking about: Short Chain Fatty Acids (SCFAs).

What are SCFAs? And what’s the Fiber Connection?

Most fiber is considered to be gut prebiotic. By definition, prebiotics are non-digestible fiber compounds that are degraded by your gut microbiota. What do prebiotics do? Just like other high-fiber foods, prebiotic compounds pass through the upper part of the gastrointestinal tract and remain undigested because the human body can’t fully break them down. Once they pass through the small intestine, they reach the colon, where they’re fermented by the gut microflora.

Once the good bacteria has worked on the prebiotics, it transforms part of that fibre into what is known as Short Chain Fatty Acids (SCFAs). The three types of SCFAs are acetate, propionate, and butyrate.

And now you may be wondering, what role do SCFAs have for our health?

The main role of SCFAs in the human body is to suppress bad inflammatory microbes!

And, believe me, inflammation is something that you want to avoid at all costs! Inflammation, is believed to be one of the root causes of many chronic diseases, including the world's No. 1 killer: heart disease. In fact, people consuming more prebiotics, (fiber) tend to have healthier cholesterol levels and lower risk markers for cardiovascular diseases.

Inflammation is also thought to contribute to many other chronic conditions as well, including diabetes, cancer and even obesity. Interestingly enough, it’s believed that prebiotics and probiotics contribute to improvements in metabolic processes that are tied to both obesity and type 2 diabetes.

But reducing inflammation is not the only job that SCFAs have – they repair leaky gut, they are the dominant energy source for your colon, promote intestinal motility (preventing constipation). They also suppress dangerous strains of bacteria like E. coli and Salmonella... I could go on and on. But hopefully what you’ve taken away from today’s email is this: you want to do everything you can to help your gut produce more SCFAs.

And it’s ALL contingent on…you guessed it – eating MORE FIBER! The recommended daily intake is 25 grams.

Fiber can be tricky, for some people, consuming too much fiber too soon may cause excessive gas and bloating. So add it slowly to your diet if you you are just starting out. Also note if certain foods cause you more bloating than others and chose those that don’t.

Additionally, be sure to increase your water intake as well. Fiber-rich foods like prebiotics can absorb water in the colon, which can slow down digestion and cause adverse side effects like dehydration.

Types of prebiotics

A few of the best prebiotic foods that you can add to your diet include acacia gum, chicory root, Jerusalem artichoke, garlic, leeks, onions, jicama, asparagus, quinoa, apples with the skin and under-ripe bananas.

PS: Here is how a Metabolic Supporting plate (with good amount of fibre) looks like Metabolism Supporting Plate.pdf​​​

Please let me know if there is anyway I can be of service.

Please share this newsletter with family members, friends and colleagues. Always so grateful for your support.

Committed to your health,

Wanjira

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