The Nutrient: Fiber and SCFAs, CBD, Veggie Burgers

Research

Microbiota responses to different prebiotics are conserved within individuals and associated with habitual fiber intake

Dietary fiber is famous because it helps you poop. But did you know that fermentable fiber (aka prebiotics) can only be processed by the bacteria in your gut? This study took an interesting detour and looked at how these complex carbs impact the microbiome, and why they're essential for gut health.

First, my favorite quote from study author, Zach Holmes, PhD:

"We’ve evolved to depend on nutrients that our microbiomes produce for us, but with recent shifts in diet away from fiber-rich foods, we’ve stopped feeding our microbes what they need."

He's referring to short-chain fatty acids (SCFA), which are only produced in our body by our gut bacteria if we eat a high-fiber diet. The health benefits from SCFAs, especially butyrate, are impressive: protection from colon cancer, resistance to pathogens in the gut, and lower inflammation.

The problem is that most Americans don't get the recommended 25-30g of fiber in their diet each day, but it's an easy fix by eating more beans and leafy greens. Or, take a fiber supplement. This study found that the three most common prebiotic supplements (inulin, dextrin, and, this mouth-full: galactooligosaccharides) all produced beneficial butyrate. This was especially true if you're starting with a low fiber intake.

News

CBD Products Often Mislabeled, Some Containing THC: What to Know

CBD products are often mislabeled, with some products containing small amounts of THC despite claims of being THC-free. Experts warn that mislabeled ingestible and transdermal CBD products may pose health risks, especially for individuals taking certain medications.

Healthline MediaShawn Radcliffe

Out of 105 topical products studied about 25% were actually labeled with the correct amount of CBD. The risk is getting a product that contains more THC than you want, or a product that is essentially plain lotion. And the solution is to buy from brands with products that are tested in third-party labs.  

Article

It’s Time to Put Actual Veggies Back Into Veggie Burgers

Sure, fake-meat companies can make a vegetarian burger that bleeds. But veggie burgers should be — and historically have been — so much more.

EaterJaya Saxena

I'm an omnivore who appreciates a well-made burger, whether it's beef, venison, or veggies that don't include pea and soy protein.

Words of the week

"If you can’t measure it, you can’t improve it."
Peter Drucker