The Role of Fibers in a Healthy Diet
The importance of fibers in our diet cannot be overstated. Fibers are crucial for maintaining a healthy microbiome, the collection of microbes that reside in our digestive tract. These fibers serve as the primary food source for many beneficial bacteria, and their absence can lead to significant changes in the microbial environment.
Consequences of Fiber Elimination
When fibers are eliminated from the diet, as seen in some popular diets like the ketogenic and carnivorous diets, dramatic and potentially harmful changes occur within the microbiome. One specific microbe, Akkermansia muciniphila, can begin to dominate, comprising up to 44% of the microbiome in severe cases, leading to various health issues.
The Impact on Health
Overgrowth of Akkermansia can result in health complications such as ulcerative colitis, small bowel inflammation, and increased endotoxemia. Metabolic consequences include weight gain, fatty liver, and even increased risks of colon cancer. Clearly, fibers are not just a dietary recommendation but a necessity ingrained in our evolutionary biology.
Historical Dietary Practices
Historically, human diets have been rich in fibers, as seen in hunter-gatherer societies that consumed a variety of plant matter and roots. This was an unconscious but effective way of nourishing the microbiome, helping our ancestors avoid the modern ailments associated with low-fiber diets.
Ketogenic Diets and Their Risks
While ketogenic diets can initially seem beneficial—leading to reduced waist size, lowered blood sugar, and decreased blood pressure—they can cause adverse effects over time if not managed properly. In children, these diets may lead to growth problems, kidney stones, and constipation, all tied to changes in their microbiome.
The Importance of Dietary Balance
It’s important to ensure the inclusion of sufficient fibers in any diet, including ketogenic diets. Some versions of the ketogenic diet incorporate low-carb vegetables to maintain fiber intake, which appears to mitigate potential negative impacts.
Carnivorous Diets and Potential Dangers
The carnivorous diet, with its heavy reliance on meat, can be confusing due to its initial positive effects. However, the long-term implications could be detrimental due to the proliferation of harmful microbes, like Desulfovibrio, which is linked to colon cancer.
The Misleading Initial Benefits
The early benefits of eliminating fibers may give a false sense of health improvement, such as reduced fatigue and mental clarity because of the temporary suppression of problematic gut microbes. However, this doesn’t equate to a healthy microbiome and can mask underlying issues.
Traditional Foods for Better Health
Incorporating traditional eating habits, like consuming organ meats and using whole animal parts, not only provides vital nutrients like collagen and hyaluronic acid but also supports a balanced microbiome and overall health.
Collagen and Hyaluronic Acid
Supplementing modern diets with collagen and hyaluronic acid can be important for skin and joint health. This approach is far more effective when taken orally and integrated into everyday meals compared to topical applications or modern supplements, which often lack the additional nutritional benefits found in traditional diets.
