Superalimente, Microbioma intestinală
Surse de fibre dietetice
Knowing the sources of dietary fibers that the Gut Microbiome ferments into short-chain fatty acids (SCFAs) can change your life and health.
Our gut bacteria produce short-chain fatty acids (SCFAs), such as acetate, propionate, and butyrate, through the fermentation of non-digestible carbohydrates, including soluble and fermentable dietary fibers.
Our gut bacteria produce short-chain fatty acids (SCFAs), such as acetate, propionate, and butyrate, through the fermentation of non-digestible carbohydrates, including soluble and fermentable dietary fibers.
These fibers are found in various plant-based foods and isolates.
Below is a comprehensive list of key sources, drawn from scientific studies and reviews.
Note that not all fibers are equally fermentable, but those listed here have been shown to promote SCFA production in human or in vitro models. Whole Grains and Cereals (integral grains, non-processed that contain the germ and the bran)
Below is a comprehensive list of key sources, drawn from scientific studies and reviews.
Note that not all fibers are equally fermentable, but those listed here have been shown to promote SCFA production in human or in vitro models. Whole Grains and Cereals (integral grains, non-processed that contain the germ and the bran)
- Oats (rich in beta-glucan)
- Barley (including waxy hulless varieties)
- Brown rice (medium grain)
- Millet
- Soft white wheat (whole grain)
- Corn (whole grain)
- Oat beta-glucan isolate
- Rice fiber
- Wheat bran
- Corn bran
- Oat bran
- Rice bran
Legumes and Pulses
- Lentils (whole brown)
- Peas (including pea fiber)
- Beans (black beans, lima beans)
- Soy (including soy fiber)
- Soybean hulls
Fruits
- Apples (including apple fiber)
- Kiwi (kiwi fiber)
- Citrus fruits
- Berries
Vegetables and Other Plant Sources
- Carrots
- Brussels sprouts
- Cabbage
- Asparagus
- Artichokes
- Cauliflower
- Potatoes (source of resistant starch)
- Sugar beet pulp
- Bamboo fiber
Seeds and Nuts
- Flaxseed (whole brown)
- Hemp seeds (hemp hearts)
- Psyllium fiber
- Nuts (general)
Specialized or Isolated Fibers
- Inulin (from chicory root or other sources)
- Konjac flour (glucomannan-based)
- Algal beta-glucan isolate
- Guar gum (plant gum)
- Resistant starch (from various sources like green bananas or processed grains)
These sources vary in their SCFA yield; for example, whole grains and inulin often produce high levels of butyrate and acetate, while pulses like lentils promote propionate.
Consuming a diverse mix enhances microbiome diversity and SCFA production.
Natural sources of inulin are chicory root and dandelion root.
Source: Grok X AI
Read: Dietary Sources of SCFAs