https://today.duke.edu/2022/07/it-doesn’t-matter-much-which-fiber-you-choose-–-just-get-more-fiber (ref)
There is a link between the health of your gut microbiome and hormones. When gut health isn’t optimal, hormones become imbalanced. A research showing that the microbiome plays a big role in estrogen regulation. ++ Gut Health and Hormones (mirror)
In fact, 80-85% of our immune system is housed in the gut.
This means that one of the main causes of autoimmune diseases ( including eczema ) is the poor functioning of the intestinal tract.
A healthy gastrointestinal system serves as a barrier. It prevents undigested food particles, microbes, toxins and other unwanted substances from entering in the body through the blood.
When the epithelial cells of the intestinal wall are destroyed, the substances are able to make a leak into the body. An attack by the immune system follows and leads to inflammation. source
Probiotics are the good bacteria that should be present in a healthy intestinal tract.
Prebiotics are the specific beneficial sugars that they need to live. They are what Probiotics feed on in order to stay alive. There is no bacteria in any Prebiotic at all.
…and if you don’t have any Prebiotics within your gut, the Probiotics quickly die off, and will no longer exist within one’s gut… the bad bacteria will quickly grow out of control, without these good bacteria being present, causing problems with one’s intestinal health, with one’s digestion, with one’s weight, with one’s emotions, and with one’s physical health overall.
So, the essential thing to understand is that one (Probiotics) are the good bacteria that you should have in your system but which may be lacking, while the other (Prebiotics) are simply the particular types of beneficial sugars that the (Probiotics) bacteria feeds and and require to remain healthy and to stay alive.
You need both of these, the Probiotics (to ensure your intestinal flora (referred to as one’s 'microbiome') is populated with the good bacteria that it needs to be healthy), and you need the Prebiotics, as well, which they feed on, and which allow the good bacteria to thrive, grow, and properly colonize, and ensure they do not quickly die off.... source (mirror)
Fermentable fibers
These are the fibers that are broken down by the intestinal bacteria, this process is called fermentation. These fibers are the prebiotics: food for the intestinal bacteria (probiotics).
Non-fermentable fiber
These fibers are not broken down by the intestinal bacteria and leave the body unchanged. However, this does not mean that these fibers have no function! These fibers increase the volume of the intestinal contents and this improves bowel movements. source
Psyllium
Is a form of fermentable fiber (prebiotic) made from the husks of the Plantago ovata (aka psyllium, plantain, ispaghula, metamucil etc) plant seeds, is known as a bulk laxative.
Has the ability to swell up to 50 times its initial volume when added to liquid. The fiber swells strongly and creates a soft gel that supports the composition of the intestinal microflora, thereby improving the passage of food through the digestive tract and at the same time optimizing its function. source
It is plant based natural fiber. Fiber is more than just a regulator, it’s also vital to deliver essential nutrients to the entire body. We obtain fiber most abundantly in our diets from whole grains, fruits and vegetables.
Slippery elm (by ulmus rubra bark) contains a type of soluble fiber called mucilage. It can help regulate blood sugar levels, lower cholesterol, and contribute to a feeling of fullness, among other potential health benefits. (NOW GR wholesale)
Fiber found in 800mg psyllium husk :
Fiber found in 800mg slippery elm:
there are some differences in the properties and composition of mucilage between the two ( psyllium husk vs slippery elm ).
The mucilage in slippery elm tends to be more gelatinous and viscous compared to that in psyllium husk. This difference in texture may affect how each mucilage interacts with water and the digestive tract. Slippery elm mucilage has traditionally been used to soothe and protect the mucous membranes of the gastrointestinal tract, making it beneficial for conditions such as heartburn, gastritis, and ulcers. Psyllium husk mucilage, on the other hand, is primarily used as a dietary fiber supplement to promote regular bowel movements and relieve constipation.
WARNING - Worsening of autoimmune symptoms (tested & happening)
mucilaginous fiber - the good, the bad, and the gooey (mirror)
other fermentable fiber supplements (prebiotic) :
Asparagus is rich in fiber, but it goes one step further (tested&working) in promoting gut health. In a nonhuman clinical trial, eating cooked asparagus appeared to reduce colon inflammation in instances of colitis (inflammation of the colon). Researchers identified a flavonoid called rutin as contributing to this effect. source
Rutin, a flavonoid known for its antioxidant properties, is found in a variety of foods beyond asparagus. Here are some common dietary sources of rutin:
The gut microflora and intestinal epithelial cells: a continuing dialogue
The Health Benefits of Psyllium Husk
Ορισμός και Διάκριση Φυτικών Ινών
(US) BeneFiber - What Are Probiotics and What Are Their Benefits?
(US) BeneFiber - What’s Your Gut means for your gealth
(UK) Optibac - Probiotics vs Digestive Enzymes
(Britannica) - large intestine has about ~1.5m length and diameter 4.8cm
(Britannica) - small intestine is about ~6m length and diameter 2.5cm
products
Prefer capsule : The capsule must be swallowed whole, to allow the capsule to pass through the stomach and the active substance to reach the small intestine.
https://www.lepicol.com/lepicol-original-formula-180g-powder/p2 (skroutz) - prebiotic (psyllium + inulin) and probiotic (milk, soya) , Lactobacillus & Bifidobacterium strains. 20gr / day
https://www.nowfoods.com/products/supplements/psyllium-husk-500-mg-veg-capsules (skroutz) - prebiotic (psyllium).
https://www.nestlehealthscience.com/brands/optifibre [2] - prebiotic (partially hydrolyzed guar gum) 25gr / day
https://jarrow.com/products/prebiotic-inulin-fos-6-3-oz-180-g-powder [2]- prebiotic patent beneo-Orafti Synergy1 combination of Inulin (chicory) and FOS (FructoOligoSaccharides)
2010 - The Brain in Your Gut (skip to 7m)
There is a link between the health of your gut microbiome and hormones. When gut health isn’t optimal, hormones become imbalanced. A research showing that the microbiome plays a big role in estrogen regulation. ++ Gut Health and Hormones (mirror)
In fact, 80-85% of our immune system is housed in the gut.
This means that one of the main causes of autoimmune diseases ( including eczema ) is the poor functioning of the intestinal tract.
A healthy gastrointestinal system serves as a barrier. It prevents undigested food particles, microbes, toxins and other unwanted substances from entering in the body through the blood.
When the epithelial cells of the intestinal wall are destroyed, the substances are able to make a leak into the body. An attack by the immune system follows and leads to inflammation. source
Probiotics are the good bacteria that should be present in a healthy intestinal tract.
Prebiotics are the specific beneficial sugars that they need to live. They are what Probiotics feed on in order to stay alive. There is no bacteria in any Prebiotic at all.
…and if you don’t have any Prebiotics within your gut, the Probiotics quickly die off, and will no longer exist within one’s gut… the bad bacteria will quickly grow out of control, without these good bacteria being present, causing problems with one’s intestinal health, with one’s digestion, with one’s weight, with one’s emotions, and with one’s physical health overall.
So, the essential thing to understand is that one (Probiotics) are the good bacteria that you should have in your system but which may be lacking, while the other (Prebiotics) are simply the particular types of beneficial sugars that the (Probiotics) bacteria feeds and and require to remain healthy and to stay alive.
You need both of these, the Probiotics (to ensure your intestinal flora (referred to as one’s 'microbiome') is populated with the good bacteria that it needs to be healthy), and you need the Prebiotics, as well, which they feed on, and which allow the good bacteria to thrive, grow, and properly colonize, and ensure they do not quickly die off.... source (mirror)
Fermentable fibers
These are the fibers that are broken down by the intestinal bacteria, this process is called fermentation. These fibers are the prebiotics: food for the intestinal bacteria (probiotics).
Non-fermentable fiber
These fibers are not broken down by the intestinal bacteria and leave the body unchanged. However, this does not mean that these fibers have no function! These fibers increase the volume of the intestinal contents and this improves bowel movements. source
Psyllium
Is a form of fermentable fiber (prebiotic) made from the husks of the Plantago ovata (aka psyllium, plantain, ispaghula, metamucil etc) plant seeds, is known as a bulk laxative.
Has the ability to swell up to 50 times its initial volume when added to liquid. The fiber swells strongly and creates a soft gel that supports the composition of the intestinal microflora, thereby improving the passage of food through the digestive tract and at the same time optimizing its function. source
It is plant based natural fiber. Fiber is more than just a regulator, it’s also vital to deliver essential nutrients to the entire body. We obtain fiber most abundantly in our diets from whole grains, fruits and vegetables.
Slippery elm (by ulmus rubra bark) contains a type of soluble fiber called mucilage. It can help regulate blood sugar levels, lower cholesterol, and contribute to a feeling of fullness, among other potential health benefits. (NOW GR wholesale)
Fiber found in 800mg psyllium husk :
| Fiber Type | Approximate Percentage |
|---|---|
| Mucilage | 10-30% |
| Hemicellulose | Varies, typically 5-15% |
| Cellulose | Varies, typically 5-15% |
| Lignin | Varies, typically 1-5% |
Fiber found in 800mg slippery elm:
| Fiber Type | Approximate Percentage |
|---|---|
| Mucilage | 10-20% |
| Cellulose | Varies, typically 10-20% |
| Hemicellulose | Varies, typically 5-15% |
| Lignin | Varies, typically 1-5% |
there are some differences in the properties and composition of mucilage between the two ( psyllium husk vs slippery elm ).
The mucilage in slippery elm tends to be more gelatinous and viscous compared to that in psyllium husk. This difference in texture may affect how each mucilage interacts with water and the digestive tract. Slippery elm mucilage has traditionally been used to soothe and protect the mucous membranes of the gastrointestinal tract, making it beneficial for conditions such as heartburn, gastritis, and ulcers. Psyllium husk mucilage, on the other hand, is primarily used as a dietary fiber supplement to promote regular bowel movements and relieve constipation.
WARNING - Worsening of autoimmune symptoms (tested & happening)
mucilaginous fiber - the good, the bad, and the gooey (mirror)
other fermentable fiber supplements (prebiotic) :
- inulin - is a type of soluble fiber found in many plants.
- dextrin - contains traces of gluten, is made from cornstarch that is roasted and then hydrolyzed by amylase.
- galactooligosaccharides - found in dairy products, beans, and certain root vegetables.
- partially hydrolyzed guar gum - FDA-approved dietary fiber that comes from the guar bean plant.
- Fructooligosaccharides (FOS) - occurs naturally in some plants, including asparagus, onion, leeks, bananas, garlic and Jerusalem artichoke and suppress toxic bacteria.
- Kombucha Is a fermented tea drink with added fruits or vegs for flavor, commonly consumed for its purported health benefits. Known in China as the "elixir of immortality". (ref) --
don't even try, upset stomach. Warning on ready solutions, grow your own. - Kimchi is a traditional Korean side dish of salted and fermented vegetables (ref) (refrigerator)
- Sauerkraut is finely cut raw cabbage that has been fermented by various lactic acid bacteria. (ref)
| Vegetable/Fruit | Type of Prebiotic Fiber | Approximate Percentage per 100g |
|---|---|---|
| Asparagus | Inulin, Fructooligosaccharides (FOS) | 2-3% |
| Bananas | Fructooligosaccharides (FOS), Inulin | 0.5-1% |
| Garlic | Inulin, Fructooligosaccharides (FOS) | 9-16% |
| Onions | Inulin, Fructooligosaccharides (FOS) | 2-6% |
| Leeks | Inulin, Fructooligosaccharides (FOS) | 3-10% |
| Chicory Root | Inulin | 15-20% |
| Jerusalem Artichokes | Inulin | 16-20% |
| Dandelion Greens | Inulin | 3-10% |
| Yacon Root | Fructooligosaccharides (FOS), Inulin | 20% (mostly FOS) |
| Jicama | Inulin, Oligofructose | 3-4% |
| Apples | Pectin, Oligosaccharides | 1-1.5% (Pectin) |
| Berries (e.g., strawberries, raspberries) | Pectin, Polyphenols | 0.5-1% (Pectin) |
| Tomatoes | Pectin | 0.3-0.5% |
| Carrots | Pectin | 1-2% |
| Whole Grains (e.g., oats, barley) | Beta-glucan, Arabinoxylan | 3-5% (Beta-glucan in oats) |
| Flaxseeds | Mucilage | 6-8% |
| Seaweed | Alginate, Fucoidan, Mucilage | Varies widely (up to 20%) |
| Soybeans | Galactooligosaccharides (GOS) | 1-2% |
| Lentils | Galactooligosaccharides (GOS), Resistant starch | 1-4% (GOS and RS) |
| Chickpeas | Galactooligosaccharides (GOS), Resistant starch | 1-4% (GOS and RS) |
| Green Peas | Galactooligosaccharides (GOS) | 1-2% |
| Lettuce | Lactucaxanthin, Fiber (including soluble fibers) | ~1% (total fiber) |
| Cabbage | Glucosinolates, Fiber (including soluble fibers) | 1-3% (total fiber) |
| Peaches | Pectin, Soluble Fiber | 1-2% (Pectin and Soluble Fiber) |
| Plums | Sorbitol, Pectin | 1-2% (Pectin) |
| Apricots | Pectin, Mucilage, Soluble Fiber | 1-2% (Pectin and Mucilage) |
| Pears | Pectin, Fructooligosaccharides (FOS) | 3-4% (Pectin and FOS) |
| Okra | Mucilage | 2-3% |
| Psyllium Husk | Mucilage | 20-30% |
| Aloe Vera | Mucilage | Varies widely |
| Chia Seeds | Mucilage | 5-10% |
Asparagus is rich in fiber, but it goes one step further (tested&working) in promoting gut health. In a nonhuman clinical trial, eating cooked asparagus appeared to reduce colon inflammation in instances of colitis (inflammation of the colon). Researchers identified a flavonoid called rutin as contributing to this effect. source
Rutin, a flavonoid known for its antioxidant properties, is found in a variety of foods beyond asparagus. Here are some common dietary sources of rutin:
| Food Item | Approximate Rutin Content (mg/100g) |
|---|---|
| Buckwheat (aka φαγόπυρο) [1] [2] | 450-500 mg |
| Capers (aka κάπαρη) | 300-500 mg |
| Chamomile | 100-500 mg |
| Apples (with skin) | 10-40 mg |
| Asparagus | 30-50 mg |
| Citrus Fruits (rind) | 10-20 mg |
| Berries (Mulberries) | 5-15 mg |
| Green Tea | 30-50 mg |
| Black Tea | 20-40 mg |
| Figs | 20-30 mg |
| Olives | 10-20 mg |
| Spinach | 10-20 mg |
The gut microflora and intestinal epithelial cells: a continuing dialogue
The Health Benefits of Psyllium Husk
Ορισμός και Διάκριση Φυτικών Ινών
(US) BeneFiber - What Are Probiotics and What Are Their Benefits?
(US) BeneFiber - What’s Your Gut means for your gealth
(UK) Optibac - Probiotics vs Digestive Enzymes
(Britannica) - large intestine has about ~1.5m length and diameter 4.8cm
(Britannica) - small intestine is about ~6m length and diameter 2.5cm
duodenum is the first and shortest segment of the small intestine (25-30cm), located inferior to the stomach and ends to the jejunum. (britannica)
jejunum is the middle segment (2.5m) of the small intestine found between the duodenum and the ileum.
ileum is the last part (3.5m) of the three part tube that makes up the small intestine. (britannica)
(2024) Popular gut probiotic craps out in randomized controlled trialproducts
Prefer capsule : The capsule must be swallowed whole, to allow the capsule to pass through the stomach and the active substance to reach the small intestine.
https://mogador.cz/portfolio/psyllium-probiotic-100-ks/ - prebiotic (psyllium) and probiotic, Bacillus strains, cant find the product on producer online site. 10gr / day
https://www.nowfoods.com/products/supplements/psyllium-husk-500-mg-veg-capsules (skroutz) - prebiotic (psyllium).
https://www.nestlehealthscience.com/brands/optifibre [2] - prebiotic (partially hydrolyzed guar gum) 25gr / day
https://jarrow.com/products/prebiotic-inulin-fos-6-3-oz-180-g-powder [2]- prebiotic patent beneo-Orafti Synergy1 combination of Inulin (chicory) and FOS (FructoOligoSaccharides)
2010 - The Brain in Your Gut (skip to 7m)
Australia gives world-first approval for fecal transplants to restore gut health