Do you need plant fiber for a healthy gut? With Lucy Mailing, PhD

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Paul Saladino1h 36m · 2020-08-25

Claims Made

186

Claims Supported

116

Support Rate

62%

Support rate

116 of 186 claims supported

116 supported70 partial / not

Claims from this content

153

Well SupportedRegenerative agriculture practices improve soil organic matter, leading to more nutritious food.Well SupportedGrass-fed, grass-finished, regeneratively raised organs are preserved to maintain maximum nutrients.Well SupportedGrinding organs into ground beef allows for incorporation of nutrient-dense foods and control over leanness or fat content.Well SupportedNose-to-tail nutrition, particularly desiccated organ supplements, is critical for reintroducing nutrients missing from modern diets.Well Supported

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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N. Park

2d

Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

Gut cells can utilize ketones from circulation, which enter the butyrate metabolic pathway, as butyrate is converted to beta-hydroxybutyrate before energy use.

Well SupportedIn a healthy gut primarily consuming carbohydrates, approximately 70% of energy for colon lining cells comes from butyrate derived from fiber fermentation.

Well SupportedNutrisense.io Continuous Glucose Monitors (CGMs) provide direct-to-consumer access to help individuals change their diet, life, and behavior.

Well SupportedLow testosterone is prevalent in one in four men over 30, leading to symptoms like low energy, fatigue, erectile dysfunction, low sex drive, anxiety, and brain fog.

Well SupportedCollagen from animal connective tissue can be fermented into short-chain fatty acids.

Well SupportedThe carnivore diet may be helpful for individuals with colitis or Crohn's disease.

Not SupportedThe assertion that plant fiber is necessary to prevent the digestion of the mucus layer in the gut has not been demonstrated.

Not SupportedHumans do not need fiber in their diet, and there is no evidence that fiber benefits the human diet or positively changes the microbiome.

Well SupportedThe microbiome composition of the Hadza gut shows seasonal variation, shifting towards a 'Western gut' profile during the dry season when meat consumption increases.

Partially SupportedThe Human Microbiome Project revealed significant individuality in gut microbiomes, making universal definitions of a healthy microbiome difficult.

Well SupportedHigher alpha diversity in the gut microbiome is generally considered better, provided there is a low abundance of detrimental bacteria like Proteobacteria.

Well SupportedA ketogenic diet maintains gut mucus layer thickness and MUC2 expression, unlike fiber-free, high-sugar diets.

Well SupportedHigh alpha diversity in the gut microbiome can be maintained on zero-fiber diets, including meat and organ-based diets.

Well SupportedForce of Nature Meats sources regenerative meat from the US and New Zealand, offering ground elk, venison, lamb, bison, and beef.

Well SupportedContinuous glucose monitors (CGMs) provide real-time blood sugar measurements every five minutes, allowing for detailed observation of glucose fluctuations.

Well SupportedLet's Get Checked offers at-home male hormone test kits measuring testosterone, sex hormone binding globulin, prolactin, estrogen, and free androgen index, with physician review and nurse consultation.

Well SupportedMen's healthy sperm counts have dropped by 50% in the last 40 years, with hormonal imbalances and reduced testosterone levels becoming common.

Well SupportedIncorporating nutrient-dense animal foods like muscles and organs may benefit the majority of the population.

Well SupportedPlant foods can be ranked on a spectrum of toxicity, from highly toxic lectins to less toxic options like non-sweet fruits and some tubers.

Well SupportedThe Hadza people exhibit yearly cycling in their diet, adapting to periods without fiber.

Partially SupportedThere is no significant difference in gut alpha diversity between individuals on an entirely animal-based diet and those on a plant-based diet.

Partially SupportedSaccharomyces boulardii, specifically the Florastor brand, is a clinically studied strain.

Partially SupportedExposure to animal microbiomes, such as from hunting and butchering animals, can provide beneficial 'probiotics' and increase microbial diversity.

Partially SupportedCombining the 'Longevity' test with GI Effects or GI Map might be a potential strategy, although GI Effects is culture-based and not preferred.

Partially SupportedLet's Get Checked offers CLIA-approved tests for CRP and homocysteine with anonymized data.

Partially SupportedProteobacteria thrive when oxygen is present in the gut lumen, often due to poor gut metabolism.

Partially SupportedIn a protein-rich diet lacking sufficient fiber, protein fermentation can produce isobutyrate, which can fulfill many of butyrate's signaling functions in the gut.

Partially SupportedBluebird Optics' blue-blocking glasses are designed to block blue and green light at night, which helps moderate the circadian rhythm.

Partially SupportedIn mice fed low-fiber diets, a decrease in gut mucus layer thickness did not lead to changes in histopathology or body weight compared to mice on a full-fiber diet.

Partially SupportedWhite Oak Pastures provides high-quality meat and organ meats from grass-fed, grass-finished animals.

Well SupportedRecent estimates suggest there are approximately 3.8 trillion bacterial cells in the human gut, which is about 1.3 times the number of human cells.

Partially SupportedHumans possess metabolic flexibility, which extends to their microbes, enabling adaptation to periods of low carbohydrate and low fiber intake.

Partially SupportedIn states of gut inflammation or dysbiosis, ketones can fuel colon cells.

Partially SupportedA concern with the carnivore diet is the potential loss of metabolic flexibility, making it difficult to reintroduce plant-based foods.

Partially SupportedAlpha diversity refers to the diversity of organisms within a single individual's gut, considering both the number of unique species and their evenness of distribution.

Partially SupportedReduced exposure to microbes during childhood immune system maturation may lead to adverse immune responses and potentially autoimmune diseases.

Partially SupportedElimination diets are a common starting point for dietary interventions in gut health.

Partially SupportedAllowing children to play in dirt may increase their microbial exposure.

Partially SupportedA healthy microbiome is characterized by being present in a healthy individual, while a dysbiotic microbiome is present in a diseased state.

Partially SupportedLimiting plant toxicity and being aware of anti-nutrients in food is important, with dietary approaches ranging from eliminating lectins to a carnivore diet.

Partially SupportedMany forms of oral butyrate supplements administer large doses not targeted to the colon, unlike pro-butyrate which uses a fiber matrix for slow release in the colon.

Partially SupportedA multi-factorial approach is most helpful for individuals struggling with gut issues who have not found relief through other interventions.

Partially SupportedIn gut inflammation, Akkermansia muciniphila can expand significantly, causing bloating.

Well SupportedLong-term antibiotic use can severely damage gut microbiome diversity, making repopulation with beneficial bacteria extremely difficult.

Partially SupportedSmall intestinal dysbiosis is common in individuals with functional gastrointestinal disorders like IBS.

Partially SupportedWestern populations have lost approximately half of their ancestral gut microbial diversity compared to hunter-gatherer populations.

Partially SupportedPill-based and enema-based FMT may have comparable efficacy for C. difficile infections, but route differences for other conditions are less clear.

Partially SupportedHigh populations of Proteobacteria are generally indicative of a negative health state.

Partially SupportedIncreased exposure to animals and avoiding excessive hand washing before eating can increase microbial diversity.

Partially SupportedThe human microbiome can shift in response to dietary changes like the presence or absence of plant fiber.

Partially SupportedFiber ferments to butyrate, a primary energy source for colon cells.

Partially SupportedA study examined the effect of the carnivore diet on the microbiome.

Partially SupportedMicrobes that oscillated most in seasonal studies of hunter-gatherers are often the same microbes lost in modern Western populations.

Not SupportedFiber's role in gut health may be overstated.

Partially SupportedA healthy gut is defined by subjective experience and objective metrics like alpha diversity and butyrate levels.

Partially SupportedAkkermansia muciniphila is of interest as a probiotic for metabolic syndrome.

Partially SupportedPlant fiber is not required for a healthy gut microbiome; animal fiber or collagen can be used as alternatives.

Not SupportedProton pump inhibitors (PPIs) are detrimental to the gut microbiome as they can abolish normal gut pH.

Partially SupportedA gut that does not experience pain or bloating when eating food is a strong indicator of health.

Partially SupportedHumans can thrive on animal fiber instead of plant fiber.

Partially SupportedInflammation in the gut can lead to an overgrowth of proteobacteria.

Not SupportedHigh populations of Proteobacteria in the gut are indicative of a negative health state.

Not SupportedLow alpha diversity in the gut microbiome is undesirable.

Not SupportedExcessive exercise can be negative for gut health.

Not SupportedThe idea that microbiomes would be dysbiotic during fasting or ketosis is illogical, given human co-evolution with microbes through periods of periodic ketosis and fasting.

Partially SupportedAkkermansia tends to increase with ketosis and fasting, suggesting a fiber-free diet supporting the gut epithelium with ketones or isobutyrate may not deplete the gut mucus layer.

Partially SupportedProbiotic strains are identified by genus, species, and a strain-specific number/letter combination.

Partially SupportedLactobacillus rhamnosus GG may not be well-tolerated by individuals with highly inflamed guts.

Partially SupportedExcessive amounts of butyrate producers on GI tests are not typically indicative of a problem.

Partially SupportedA wilderness environment, including activities like walking barefoot, getting dirty, and swimming in rivers, may be necessary for gut health and diversity and cannot be simulated by probiotics.

Partially SupportedMice fed a low-fiber diet for four generations lost the bacteria necessary to metabolize carbohydrates in their progeny.

Partially SupportedSecond-tier interventions for gut health, when basic measures are insufficient, include herbal antimicrobials, probiotics, and prebiotics.

Partially SupportedProbiotic selection for gut health should be evidence-based and clinically studied, with VSL#3 (Visbiome) and Mutafloor being examples.

Not SupportedConsuming large quantities of soil or foreign organisms, especially with a depleted gut, can be harmful due to potential pathogen and parasite burden.

Not SupportedDefining a healthy microbiome by specific species is reductionist; low abundance of facultative anaerobes and higher diversity are more defining characteristics.

Partially SupportedA low-fiber diet may be beneficial for some individuals therapeutically in the short term.

Partially SupportedA ketogenic diet may positively affect the gut microbiome by decreasing intestinal Th17 cells.

Partially SupportedThe Inuit population likely possesses a microbiome well-adapted to their animal-based diet.

Partially SupportedThe brain-gut connection, social community, and mental health impact gut health and can exacerbate chronic stress.

Partially SupportedMutafloor, a strain of E. coli, may out-compete negative facultative anaerobes in the gut.

Partially SupportedCombining the Autoimmune Protocol diet with ketosis was beneficial for healing eczema.

Partially SupportedThere are many healthy gut microbiome configurations, and the absence of Bifidobacteria does not preclude a healthy gut.

Partially SupportedLucy Mailing's graduate research was the first to examine the effects of exercise training longitudinally in humans on the gut microbiome.

Partially SupportedSerum bovine immunoglobulins can benefit IBS and colonic dysbiosis by binding bacteria and supporting the immune system and gut environment.

Partially SupportedEnterogermina, a soil-based probiotic studied in Europe for 50 years, has shown significant clinical efficacy for various conditions, including functional GI symptoms.

Partially SupportedThe specific strain of a probiotic is critical for its physiological effects.

Partially SupportedVisbiome (formerly VSL#3) and Mutafloor are among the most clinically studied probiotics for safety and efficacy.

Partially SupportedSmall intestinal dysbiosis may be associated with autoimmune disease targeting the enteric nervous system.

Partially SupportedThe risk of inducing SIBO with FMT is likely low if not administering a massive dose directly to the small intestine and supporting the epithelium.

Partially SupportedDelivering FMT directly to the small intestine may yield higher efficacy for conditions like small intestinal dysbiosis compared to an enema.

Partially SupportedFMT may not be effective for chronic IBS with bloating and constipation if the underlying gut environment is not addressed.

Partially SupportedProteobacteria typically constitute about 3% or less of the gut bacteria in a healthy state.

Partially SupportedOxalobacter formigenes may degrade oxalates but is not present in many people and is difficult to reintroduce.

Partially SupportedBeing in a wilderness environment and breathing the air, potentially through plant phytochemicals, may affect the microbiome.

Partially SupportedThe 'Longevity' test may not report all pathogens like Blastocystis.

Partially SupportedAkkermansia muciniphila can become pathogenic if overgrown.

Partially SupportedGI Map uses quantitative PCR, while GI Effects is culture-based and may miss many organisms.

Partially SupportedFiber is not necessarily the sole determinant of gut health, and alternative methods exist to support gut epithelial cells.

Partially SupportedGI Effects likely uses microscopy or immunoassays for parasitology, similar to Doctor's Data.

Partially SupportedPathogens like Salmonella, E. coli, Citrobacter, Staphylococcus, and Streptococcus can be present in a healthy gut but at very low abundance.

Partially SupportedForced treadmill running is detrimental to gut health in animal models, while voluntary running improves gut health and prevents colitis.

Partially SupportedAkkermansia muciniphila expansion in mouse models aids in epithelial wound healing.

Partially SupportedThe 'Longevity' test analyzes bacterial abundance, archaea, and fungi, and assesses Proteobacteria percentage.

Partially SupportedCheetahs can convert collagen into short-chain fatty acids, a form of animal fiber.

Partially SupportedExpansion of facultative anaerobes is associated with gut dysbiosis and chronic inflammatory diseases.

Partially SupportedSmall intestinal dysbiosis can be characterized by a lack of diversity and a shift in bacterial types, with increased Proteobacteria associated with symptoms.

Partially SupportedPlant lectins like phytohemagglutinin may damage the gut mucus layer, potentially leading to inflammation and bacterial overgrowth.

Partially SupportedThe 'Longevity' test uses metagenomics to map the entire microbial genome, offering greater specificity down to the species and strain level and improved accuracy.

Partially SupportedFactors like antibiotics and high carbohydrate loads from processed foods can contribute to both colonic and small intestinal dysbiosis.

Partially SupportedA healthy colon is an anaerobic environment with a predominance of obligate anaerobes.

Partially SupportedLack of exercise can negatively impact gut motility, affecting the small intestine and contributing to small intestinal dysbiosis.

Partially SupportedPost-infectious ideology, often from gut infections, can affect gut motility and lead to small intestinal dysbiosis.

Partially SupportedApproximately 24% of non-antibiotic medications can impact the gut microbiome and potentially lead to the loss of important species.

Partially SupportedThe gut microbiome is associated with virtually every known chronic disease and influences most other organs in the body.

Partially SupportedThe five most prevalent bacterial phyla in the human gut are Bacteroidetes, Firmicutes, Actinobacteria, Verrucomicrobia, and Proteobacteria.

Not SupportedExogenous butyrate supplementation, especially at high doses (e.g., 5 grams of sodium butyrate), can inhibit stem cell proliferation, particularly in an inflamed gut state.

Partially SupportedExercise training can increase gut microbial diversity and butyrate producers.

Partially SupportedAbundant butyrate producers in the gut are generally indicative of a healthy state.

Partially SupportedBacteroidetes and Firmicutes typically constitute 90% of a healthy gut microbiome.

Partially SupportedExamples of bacteria within the Proteobacteria phylum include Salmonella, E. coli, and Citrobacter.

Partially SupportedOxygen leaking into the gut lumen can feed facultative anaerobes and contribute to dysbiosis.

Partially SupportedVerrucomicrobia is a bacterial phylum containing only Akkermansia muciniphila.

Partially SupportedSoil-based organisms are available as probiotics.

Partially SupportedKetogenic diets, low-fiber, and zero-plant-fiber diets can still result in sufficient short-chain fatty acids and a healthy gut.

Partially SupportedMedications including blood pressure medications, statins, NSAIDs, PPIs, and antidepressants can interact with and potentially deplete the gut microbiome.

Partially SupportedThe Autoimmune Protocol (AIP) diet was helpful for healing eczema.

Partially SupportedDiet, exercise, sleep, and circadian rhythm regulation are foundational ancestral principles for gut health.

Partially SupportedCompanies like Belcampo, White Oak, and Force of Nature offer organ grinds as a convenient way to consume organ meats.

Partially SupportedMesalamine may have beneficial effects on the gut barrier and microbiome, potentially serving as a therapeutic to restore a healthy gut ecology.

Not SupportedGI Effects uses culture-based testing, which may still be valid for parasitology.

Partially SupportedModern life may be missing small, normal exposures to microbes from nature.

Partially SupportedProteobacteria are facultative anaerobes that tend to outcompete obligate anaerobes when oxygen is present, favoring aerobic metabolism.

Partially SupportedIncreased plant fiber intake can worsen gut issues for some individuals.

Partially SupportedDiet alone is not sufficient to resolve all gut issues, and symptoms can persist.

Partially SupportedFecal Microbiota Transplantation is being considered by some clients.

Partially SupportedSome individuals may thrive on a higher carbohydrate diet that includes grains and legumes.

Partially SupportedLow-fat, high-carbohydrate diets may be beneficial in settings of gut dysbiosis or inflammation.

Partially SupportedThe microbiome may adapt to reintroduction of fiber after depletion, but the duration of microbial loss is unknown.

Partially SupportedHuman gut microbiome composition is more similar to an omnivore than a gorilla or chimpanzee, but not a pure carnivore.

Partially SupportedFor individuals already highly restricted in their diet, further dietary restriction may not be helpful for gut health.

Partially SupportedA carnivore diet may not resolve all gut issues for everyone.

Partially SupportedIndividual immune responses to anti-nutrients vary, meaning some people may tolerate grains better than nightshades.

Partially SupportedIncreased populations of bile acid-tolerant organisms on carnivore diets do not necessarily cause inflammatory disease.

Partially SupportedA carnivore diet may shift the microbiome to resemble that of a cheetah.

Partially SupportedAkkermansia muciniphila can be present in carnivore diets, suggesting fiber is not strictly required for its presence.

Partially SupportedStudies in animal models have connected Bilophila wadsworthia causally to cancer, but this is context-dependent and may not apply in humans, especially in an anti-inflammatory state like ketosis.

Partially SupportedOral butyrate supplementation may be beneficial, but its impact might be minimal for individuals already in ketosis.

Limited ResearchThere is no current evidence to suggest that bile-tolerant organisms in the context of ketosis will lead to cancer development in humans.

Limited ResearchIt is unknown how long one can adhere to a carnivore diet before it becomes difficult to reintroduce plant-based foods.