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DriveNutrition fact

Humans lack the enzymes to digest many kinds of dietary fibre, so it reaches the large intestine intact. There, gut bacteria ferment some of it into short-chain fatty acids, small molecules that feed the cells lining the colon and send signals to the rest of the body.

Nutrition science

Health

The story behind the card

Fibre is the part of plant foods, such as whole grains, beans, lentils, vegetables, fruit, nuts and seeds, that our own digestive enzymes cannot break down. The three main short-chain fatty acids that bacteria make from it are acetate, propionate and butyrate. Butyrate is the main source of energy for the cells lining the colon, and these acids also make the colon slightly more acidic and influence blood sugar, cholesterol and immune signals. Researchers are also studying links between the gut and the brain, but it is too early to treat a bowl of oats as a mood treatment. UK guidelines recommend 30 grams of fibre a day for adults, while most adults eat only about 20 grams.

Türkçe oku
İnsan vücudu besinlerdeki liflerin birçoğunu sindiremez, çünkü onları parçalayacak enzimleri yoktur. Bu lifler kalın bağırsağa sindirilmeden ulaşır; orada bakteriler bir kısmını fermente ederek kısa zincirli yağ asitlerine dönüştürür. Bu küçük moleküller kalın bağırsağın iç yüzeyindeki hücreleri besler ve vücudun geri kalanına sinyal gönderir.

Lif, bitkisel besinlerin kendi sindirim enzimlerimizin parçalayamadığı kısmıdır. Tam tahıllarda, fasulye ve mercimek gibi baklagillerde, sebzelerde, meyvelerde, kuruyemişlerde ve tohumlarda bulunur. Bakterilerin liften ürettiği üç temel kısa zincirli yağ asidi asetat, propiyonat ve bütirattır. Bütirat, kalın bağırsağın iç yüzeyindeki hücrelerin başlıca enerji kaynağıdır. Bu asitler kalın bağırsağı biraz daha asidik hâle getirir; kan şekerini, kolesterolü ve bağışıklık sinyallerini de etkiler. Bağırsakla beyin arasındaki bağlantılar da araştırılıyor; ama bir kâse yulafı ruh hâlini düzelten bir tedavi gibi görmek için henüz erken. Birleşik Krallık'ta yetişkinlere günde 30 gram lif öneriliyor; oysa yetişkinlerin çoğu günde ortalama 20 gram kadar lif alıyor.

Sources and further reading

Background reading: Dietary fiber
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