Responses To Think Bran Is Good For The Bowels Think Again
My rule is:
is insoluble fiber bad and to be avoided or is just not as beneficial as commonly thought?
I get my soluble/insoluble fiber from chia.. how much fiber a day is reasonable?
Whoever imagined bulk out our stools, give the bowel something to grip on to, sounded like a good idea??Im quite happy with my small soft easily passed once a day stools thank you very much. Havent eaten a recognizable fiber in 2 years..
It would be helpful if we had a list of common,not exotic, foods that have a high soluble fibre content and not have to rely to rely on supplemnts and things like chia.
Tom and David
Burkitts observations have never been comfirmed. In fact, there is considerable evidence which simply does not support his theory .
If you have knowledge of good evidence to support the theory regarding insoluble fibre and protection from colon cancer, please share it.
Hi Dr Briffa,
Im a medical student and would very much appreciate the link or name of the study demonstrating insoluble causes damage to the intestinal lining.
kind regards
Think Bran Is Good For The Bowels Think Again
My blog on Christmas eve detailed 14 things I feel should be more widely known including the facts that saturated fat is not linked in any meaningful way with heart disease and theres no good evidence that margarine is healthier than butter. Another was that theres no good evidence that insoluble fibre has any benefits for health. I know our doctors , dieticians and health agencies insist that bran is good for bowel health, but its just one of those nutritional memes myths that started as a theory and then somehow got stuck. And the problem with such myths is that once they have stuck, they can be very difficult to un-stick.
All we can do, in this situation, is highlight the lack of scientific validity of these sorts of ideas. While were unlikely to change the opinions of many health professionals, researchers and our Governments any time soon, the presenting of the evidence does at least give interested members of the public an opportunity to see the other side and at least make their own minds up.
To this end, Im going to devote todays blog to some recent research relating to fibre and the bowels. Before I do, I just want to run over what conventional wisdom tells us about this.
References:
1. Fuchs CS, et al. Dietary fiber and the risk of colorectal cancer and adenoma in women. N Engl J Med. 1999 340:169-76
How Do I Know When To Feed My Sourdough Starter
Here is the deal. There is a schedule that all sourdough starter recipes suggest, but it is really just a guideline. As we have explained, the development of the starter will largely depend on the temperatures to which it is exposed.
You want to feed the starter when it is hungry. It is better to slightly underfeed than overfeed.
A hungry starter shows activity, which comes in the form of bubbles as well as distinct, and sometimes dramatic, rising and falling. You can tell if it has risen and fallen by looking at the sides of your jar. If it has fallen there will be a line above the starter where it rose to, before it deflated and fell back to its present level. This can be a small amount or even a doubling in height, or more.
Many sourdough experts will recommend that you watch the jar, not the calendar. Some folks have told us it takes 3 full weeks for their starter to be ready. If you have a cold temperature in the room where your starter is living, this very well might be the case.
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Low Fodmap Rye Bread Benefits Patients With Ibs
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Modified low FODMAP rye bread improved symptom control in patients with irritable bowel syndrome in a randomized clinical trial.
Our study shows that reduction of FODMAP content of a major food staple, such as rye bread, may reduce some symptoms of IBS but is not enough per se to reach adequate overall symptom control in IBS,Reijo Laatikainen, MD, from University of Helsinki and Aava Medical Center in Finland, said in a press release. Its likely that a holistic low-FODMAP diet is needed in most cases in order to reach adequate control of overall symptoms. Low-FODMAP rye bread seems to be one way to increase fiber intake of patients with IBS. Just like the rest of the population, IBS patients tend to have a lower than recommended intake of fiber.
Rye is the most important source of dietary fiber in Finland, but rye bread is also high in fructans. Laatikainen and colleagues therefore aimed to determine whether substituting a low FODMAP rye bread without any other dietary changes would affect symptoms, gas accumulation or quality of life in patients with IBS.
Furthermore, breath hydrogen levels were also found to be significantly lower with the low FODMAP bread . Compared to baseline, dietary fiber intake also increased during both treatment periods.
Brown Bread Good Or Bad
pikmin said:Sorry,for the typo ,it should of been person not prison ‘but your comments did make me laugh lolI was wondering if brown bread is has good as what I have read for forming more normal stools.I find that true brown bread does cause me some minor ibs issues,but was thinking of buying the 50/50 bread .im not sure if it’s sold outside the uk,but it’s white bread with the benefits of brown bread .I suffer from constipation ,but due to my current diet I’m a.so suffering with leakage of stools,I was hoping bread would keep mr regular and help with the leakage .Thank all
“It is far more important to know what person the disease has, than what disease the person has.”“Doctors are men who prescribe medicines of which they know little, to cure diseases of which they know less, in human beings of whom they know nothing.”
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Artificial Sweeteners & Gut Health
Even though non-nutritive sweeteners like monk fruit, sucralose and steviaare considered to be low FODMAP, they could potentially change the composition of the gut microbiota. Therefore, it is preferable to consume them in moderation. Please read our Explore An Ingredient: Sugar for more information.
Is modified food starch low FODMAP?
Yes, modified food starch is considered low FODMAP because it is a resistant starch these starches do not ferment quickly in the gut the way FODMAPs do.
What is wheat gluten and is it low FODMAP?
Also called vital wheat gluten, wheat gluten this is a protein naturally found in wheat. As it is a protein and not a carbohydrate, it is low FODMAP. As of May 2020, Monash has lab tested vital wheat gluten and designates a low FODMAP serving size of ¼ cup or 30 g. Note that it is not gluten-free. There are even certified low FODMAP products that contain wheat gluten, such as Bakers Delight Wholegrain Rolls.
How about soy flour? Soy products are confusing to me.
How about soybean oil?
Soybean oil is a fat and does not contain any FODMAPs.
If a bread contains whey, is it low FODMAP?
Whey contains lactose. Lactose is a FODMAP. Most likely any whey added to bread is in a very small amount. It will come down to the amount in the bread and your individual tolerance. This is not to be confused with whey protein isolate, which is a protein, low FODMAP and found in Low FODMAP protein powders.
Is raisin bread low FODMAP? It was always my favorite.
Potential Health Benefits Of Sourdough Bread
Sourdough bread is a rich source of vitamins and minerals. However, the same qualities that make sourdough bread so healthy can also create complications for people with certain medical conditions.
Research has found a number of potential health benefits to eating sourdough bread:
General Body Functions
Sourdough bread is particularly rich in nutrients that the body can easily absorb. This is due to the way that the lactic acid bacteria in the bread interacts with these nutrients. These bacteria destroy certain types of acid commonly found in other types of bread, which increases the availability of nutrients like folate, potassium, and magnesium.
Your body needs folate to divide cells and make DNA and other genetic materials. Potassium also aids in the function of your cells. It regulates your heartbeat, helps your nerves and muscles function properly, and is necessary to make proteins and metabolize carbs. Magnesium regulates your muscle and nerve function, controls blood sugar and protein levels, and helps make protein, bones, and DNA.
Disease Prevention
The lactic acid bacteria are also responsible for increased antioxidants in sourdough bread compared to other types of bread. Antioxidants protect your cells from damage that cause serious diseases such as cancer, heart disease, Alzheimerâs disease and more.
Lower Blood Sugar Levels
Improved Digestive Health
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Dark Side Of Modern Wheat Grain
Even if bakers do not add gluten to wholemeal bread, you still have to stay away from it. Why?
- Isnt it something natural?
- Isnt it something that we humans have been eating since ages ago?
- In other words, how can it be not good?
- Why should people, with or without IBS, stay away from it?
The truth is there is a dark side to modern technology. And the two invisible hands behind the wheat grain we eat are: Hybridisation and gene-modifying technology. Dr. Perlmutter, a renowned neurologist, claims that the wheat grain we eat has:
almost no genetic, structural, or chemical likeness to what hunter-gatherers might have stumbled upon.
Grain Brain: The Surprising Truth about Wheat, Carbs, and SugarYour Brains Silent Killers
Simply put, what our grand-grand-grand parents ate was something natural. However, modern wheat grain is not natural and this unnaturalness is not healthy!
How Does Oatmeal Benefit People With Ibs
Because beta-glucan is a soluble fiber, it helps to bulk up stools and could help to ease constipation. Therefore, oatmeal could be beneficial for people with IBS-C. It could also help people with IBS-D by absorbing excess water from digested food to make the stools firmer.
Another potential benefit of oatmeal for people with IBS is that oats are a low FODMAP food. The acronym FODMAP stands for fermentable oligo-, di-, mono-saccharides and polyols. They are a type of carbohydrate that ferments easily in the gut and can contribute to IBS symptoms, like gas and bloating.
Many people with IBS find that eating a low-FODMAP eating plan provides them with some relief. However, these diets are very restrictive and it can be difficult to know what to eat. The good news is that oatmeal is a fantastic option.
However, commercial oatmeal products may contain other ingredients that could aggravate IBS symptoms. Therefore, people with IBS should prepare their oats from scratch to reduce the risk of flare-ups.
Heres how to prepare oatmeal if you have IBS:
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Amazing So I Can Eat As Much Sourdough As I Want
Not so fast! Some studies have shown that gut microbiota from IBS patients cultured with fast-fermented breads produce more intestinal gas than microbiota cultured with long-fermented breads. Others have shown that eating sourdough bread did not reduce gastrointestinal symptoms compared to fast-fermented bread.
The type of flour used in making the bread is also important. Rye and wholegrain flours tend to have higher levels of fructans, while spelt and refined flours tend to have lower levels of fructans.
Overall you should bear in mind that sourdough fermentation is a complex process, and no two loaves are the same. While the fermentation process can reduce FODMAP levels, there is no guarantee that a particular loaf will be low FODMAP.
As sourdough is such a good source of fibre and micronutrients it is worth trying small amounts of different types to see which suit you best. A great way to do this is by using your FoodMarble AIRE to do a Custom Food Challenge.
Choose The Right Oatmeal
There are many different types of oatmeal: groats, Scottish oats, rolled oats, and quick or instant oats. Groats are the least processed form of oatmeal, while quick and instant oats are the most processed.
More processed products have smaller pieces and, therefore, they are denser. So, a cup of instant oats will contain more FODMAPs than a cup of rolled oats, and so on.
Furthermore, some commercial oatmeal products contain added sugar or flavorings. Avoid these wherever possible.
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Ibs Diet Tips While Away From Home
When it comes to eating out, try to choose foods that would be the most similar to what you would eat at home. Order sauces and dressings on the side, avoid fried food, ask for limited spices, avoid foods that are oil-heavy, have a small portion of dessert, and dont overeat!
When you are at a party or a friends house, if possible, let the host know your food preferences and needs, but if you cannot, then stick with the food you know you are safe with and have only a small portion of a known trigger food. If you are still hungry, eat when you get home.
Although, IBS can be challenging when it comes to food, it is important to take the perspective that there are still many foods to enjoy. Most importantly, start with a balanced and regular diet and then try the foods discussed above. If you are still experiencing symptoms, keep a food-symptom diary to help rule out the trigger foods and point out your safe foods. Most importantly Enjoy and Bon Appetit!
Naomi Orzech, Dietitian, Life Screening Centers
First published in the Inside Tract® newsletter issue 154 March/April 2006
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Why Does Sourdough Bread Taste Sour
Sourdough is an active culture of lactic acid bacteria and yeast in a mixture of flour and water. Yeast produces gas carbon dioxide which provides the leavening action in your sourdough pizza and breads. The lactic acid bacteria produce lactic acid, which creates the sour flavor we associate and expect from sourdough baked goods.
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Be Choosy About Your Fruit
Dr Read explains: Many fruits and vegetables contain poorly absorbed complex sugars that retain fluid in the gut and are fermented in the colon, generating gas and producing bloating.
Stone fruits and apples may cause symptoms, whereas citrus fruits, kiwi fruits, most berries, rhubarb, bananas, passion fruit are fine.
Is Sourdough Bread Anti
Another option if you’re looking for anti-inflammatory grains is sourdough bread. Since sourdough is created through fermentation, its vitamins are richer and more easily digested. It’s low-glycemic, meaning it won’t spike your blood sugar, and it also contains prebiotics that form during the fermenting process. This means it’s easier on your body to digest without sacrificing nutritional value.
Sourdough bread also contains no artificial additives and a lower amount of gluten than many other breads, making it a good option for people with a mild gluten insensitivity . While it shouldn’t be consumed in excess , it’s a great option that probably won’t wreak havoc on your digestive system.
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Dr Dawn Harper Explains Symptoms And Treatment Of Ibs
While it can provide a great quick energy boost if youre on a hike, this isnt something youre likely to need if youve been sitting at your desk all morning and could come at a hefty price for your waistline.
Fresh fruit with an edible skin such as an apple or plum will be lower in sugar and higher in fibre, which makes it a much better bet for healthy snacking.
Checking your faeces is one way to check up on your digestive health – The Bristol Stool Chart which is used by medical professionals as a marker of health, classifies human faeces into seven categories and helps people understand digestion.
Experts said the ideal stool is generally type 3 or 4, easy to pass without being too watery and argue that if a persons is type 1 or 2, they are probably constipated.
Sourdough Bread Acidity & Fodmaps
In an article from the International Journal of Food Sciences and Nutrition titled Reducing FODMAPs and improving bread quality using type II sourdough with selected starter cultures we have learned quite a bit about the relationship between sourdough culture, bakers yeast, acidity and FODMAP levels, including fructans, as well as sorbitol and mannitol.
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Acidity Sourdough & Fodmaps
Sourness is literal acidity and is measured by the pH scale.
The pH scale ranges from 0 to 14, with 7 being neutral. pH values less than 7 are acidic, while pH values greater than 7 are alkaline, also referred to as basic.
In the article linked above, and again here, we learned that the actual acidity in sourdough starter and resulting breads is related to FODMAP reductions. The breads with higher acidity had lowered fructans.
Does this mean if a sourdough baked good tastes really sour that we can know it has a greater reduction of fructans? We cannot know for sure, especially since sour flavor in baked goods can be created with the addition of vinegar, citric acid or other ingredients meant to accentuate sour flavor, which have nothing to do with FODMAP reduction.
If you make your own sourdough starter and bread or pizza and it tastes really sour and you have control over the ingredients we still cannot know for sure.
As always, unless a product is lab tested, we do not know its FODMAP content, although we do know that FODMAPs are reduced in sourdough products. We just dont know how much they are reduced.