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Could something as simple as a high fiber diet be the key to preventing foodborne infection. A recent study published in the journal Nature Microbiology says so.
How does the study prove this?
What exactly does a high fiber diet entail?
And what does this mean for future research?
Let’s dive in!
A research paper, titled Feeding your good gut bacteria through fiber in diet may boost body against infections, explored as set of bacteria called “Enterobacteriaceae.”
This category of bacteria includes some bad bugs you may know off the top of your head, like Shigella and E. coli. It also includes others, like Klebsiella pneumoniae and others that don’t roll of the tongue in headlines.
These germs are generally present in the gut microbiome in small numbers. Infection occurs when those bacterial levels rise. For example, due to increase inflammation in the body or after consuming contaminated food.
When these levels rise, it can cause illness and disease. These infections can even be life-threatening.
To better understand the gut microbiome, researchers used AI to analyze microbiome data from stool samples of over 12,000 people across 45 countries.
As data crunchers are known to do, they found a trend. They discovered that a person’s “microbiome signature” is a great predictor of whether their gut is likely to be colonized by Enterobacteriaceae. A trend consistent across different geographic locations. Even different state of health.
The common denominator?
The presence of 135 gut microbe species.
When these happy microbes were found, Enterobacteriaceae were kept at bay. This leads researchers to believe that those good guys have something to do with protecting the body from infection.
One type of bacteria identified in the “protective gut species” is called Faecalibacterium. A type of microbe that makes beneficial short-chain fatty acids from the fiber we eat in food.
More Fiber = More Faecalibacterium = More Short-chain Fatty Acids = Reduced Foodborne Illness.
It’s a win-win-win-win!
Increasing the growth of good bacteria crowds out the bad bacteria, thus reducing the risk of foodborne illness.
So, what about probiotics?
These scientists say that while probiotics do give your microbiome beneficial numbers, they don’t change the gut environment. A key aspect of keeping Enterobacteriaceae at bay.
The greatest benefit involves what is known as “prebiotics.” Food for your good gut bacteria.
Consuming probiotics without prebiotics is only part of the solution.
“Our research suggests that what we eat is potentially very important in controlling the likelihood of infection with a range of bacteria, including E. coli and Klebsiella pneumoniae, because this changes our gut environment to make it more hostile to invaders,” said Dr. Alexandre Almeida, a researcher at the University of Cambridge’s Department of Veterinary Medicine, and senior author of the paper.
Antibiotic resistance to Klebsiella pneumonia is at an all time high across the world. This germ is responsible for pneumonia, meningitis, and other infectious symptoms. To combat this phenomenon, scientists are actively searching for ways to keep this, and other similar infections, under control.
“With higher rates of antibiotic resistance there are fewer treatment options available to us. The best approach now is to prevent infections occurring in the first place, and we can do this by reducing the opportunities for these disease-causing bacteria to thrive in our gut,” said Almeida.
All this talk about fiber. What exactly is fiber and what foods have a lot of it?
Turns out, there are different types of fiber and fiber mixes to consider.
Some bulk up your poop, keeping your digestive system moving. Others help you feel full for longer, helping weight control. Studies have also shown that a diet rich in dietary fiber has been linked to lower levels of heart disease.
According to the Mayo Clinic, the amount of fiber a body needs is dependent on a person’s age and the number of calories consumed in a day.
“Current dietary guidelines for Americans suggests that people age 2 and older get 14 grams of fiber for every 1,000 calories in the daily diet. For children ages 12 months through 23 months, the guidelines suggest getting 19 grams of fiber a day.”
A variety of foods contain a good amount of fiber. Even some that you wouldn’t have guessed. Or at least, that I wouldn’t have guessed.
Oatmeal and other grains. Of course.
Broccoli and other veggies. That makes sense.
But fruit? Yep. Bananas, raspberries, and more!
Check out the table below for some good sources of fiber to include in your daily diet.
Fruits | Serving size (grams) | Total fiber (grams)* |
| Raspberries | 1 cup (123) | 8.0 |
| Pear | 1 medium (178) | 5.5 |
| Apple, with skin | 1 medium (182) | 4.5 |
| Banana | 1 medium (118) | 3.0 |
| Orange | 1 medium (140) | 3.0 |
| Strawberries | 1 cup (144) | 3.0 |
Vegetables | Serving size (grams) | Total fiber (grams)* |
| Green peas, boiled | 1 cup (160) | 9.0 |
| Broccoli, boiled | 1 cup chopped (156) | 5.0 |
| Turnip greens, boiled | 1 cup (144) | 5.0 |
| Brussels sprouts, boiled | 1 cup (156) | 4.5 |
| Potato, with skin, baked | 1 medium (173) | 4.0 |
| Sweet corn, boiled | 1 cup (157) | 4.0 |
| Cauliflower, raw | 1 cup chopped (107) | 2.0 |
| Carrot, raw | 1 medium (61) | 1.5 |
Grains | Serving size (grams) | Total fiber (grams)* |
| Spaghetti, whole-wheat, cooked | 1 cup (151) | 6.0 |
| Barley, pearled, cooked | 1 cup (157) | 6.0 |
| Bran flakes | 3/4 cup (30) | 5.5 |
| Quinoa, cooked | 1 cup (185) | 5.0 |
| Oat bran muffin | 1 medium (113) | 5.0 |
| Oatmeal, instant, cooked | 1 cup (234) | 4.0 |
| Popcorn, air-popped | 3 cups (24) | 3.5 |
| Brown rice, cooked | 1 cup (195) | 3.5 |
| Bread, whole-wheat | 1 slice (32) | 2.0 |
| Bread, rye | 1 slice (32) | 2.0 |
Legumes, nuts and seeds | Serving size (grams) | Total fiber (grams)* |
| Split peas, boiled | 1 cup (196) | 16.0 |
| Lentils, boiled | 1 cup (198) | 15.5 |
| Black beans, boiled | 1 cup (172) | 15.0 |
| Cannellini, Navy, Great Northern beans, canned | 1 cup (180) | 13 |
| Chia seeds | 1 ounce (28.35) | 10.0 |
| Almonds | 1 ounce, about 23 nuts (28.35) | 3.5 |
| Pistachios | 1 ounce, about 49 nuts (28.35) | 3.0 |
| Sunflower kernels | 1/4 cup (32) | 3.0 |
*Rounded to nearest 0.5 gram.
Source: USDA National Nutrient Database for Standard Reference, Legacy Release
Already get a good amount of these good foods in your diet regularly?
Awesome!
But if you are making some major dietary changes, there are a few things to consider.
The table above is a guideline. Always check the nutritional fact labels for the specific fiber content you are getting. One brand may vary from another.
If you don’t get much fiber regularly, you are going to want to baby step into this. Adding too much too quickly can cause bloating, cramping, diarrhea, and intestinal gas. The Mayo Clinic suggests increasing your fiber intake gradually over the course of a few weeks.
Getting plenty of fluids in your body is good for many different reasons. But when it comes to fiber, it is super important. Some fibers are more effective when they absorb water. And more importantly, being well hydrated can help prevent uncomfortable bowel movements. Do you body a favor and drink plenty of fluids.
If you’d like to know more about food safety topics in the news, like “A High Fiber Diet Could Be the Key to Preventing Foodborne Infection, Even After Exposure,” check out the Make Food Safe Blog. We regularly update trending topics, foodborne infections in the news, recalls, and more! Stay tuned for quality information to help keep your family safe, while The Lange Law Firm, PLLC strives to Make Food Safe!
By: Heather Van Tassell (contributing writer, non-lawyer)
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