The protective ‘signal’ fiber sends your heart

When you think about getting enough fiber in your diet, you’re probably thinking about preventing constipation.

Yes, fiber keeps us regular. But it does SO much more than that! Fiber is an essential nutrient needed to prevent disease and dysfunction.

It’s well-known that eating the recommended amount of fiber supports heart health.

Why is that?

Science has finally found the answer…

How fiber protects your heart

Fiber is good for heart health because it:

• Lowers blood pressure and the risk of hypertension.
• Helps manage cholesterol (especially soluble fiber found in fruits, grains, nuts and seeds.
• Promotes a healthy weight by helping you feel full longer.
• Improves the gut microbiome by feeding beneficial gut bacteria.
• Reduces the risk of type 2 diabetes, a condition often linked to an increased risk of heart disease.
• May reduce inflammation — studies have linked fiber intake to lower levels of C-reactive protein (CRP), a marker of inflammation associated with an increased risk of heart attacks.

But the ‘secret weapon’ behind all these health benefits is something called short-chain fatty acids — or SCFAs.

When the fiber you eat reaches your large intestine, it releases three types of short-chain fatty acids when broken down by gut microbes:

• Butyrate. A key energy source for cells lining the large intestine, butyrate is also linked to a reduced risk of colon cancer and may play a role in mitigating inflammation and supporting immune function.
• Propionate. Besides preventing constipation, propionate supports brain health and may protect against neurodegenerative diseases like Parkinson’s.
• Acetate. Not to be confused with the plastic chemical found in products like paint and packaging, the presence or absence of the SCFA acetate affects gene expression, metabolic regulation and enzyme activity.

However, some people have a rare genetic mutation, which prevents them from reaping the benefits of SFCAs from fiber — regardless of how much they consume. That isn’t very reassuring for them, but it provided an opportunity to prove how SFCAs and fiber truly benefit the rest of us…

Research by Monash University, for the first time, compared the effects of fiber and SCFAs on a cohort of people with the rare gene mutation against outcomes for people without the mutation.

Consistent with their hypothesis, the prevalence of hypertension was significantly higher in the gene mutation cohort, even when they consumed a diet rich in fiber, thus demonstrating the importance of SCFA signaling in cardiovascular protection.

The gene mutation occurs in less than 1% of people, which means that, for most of us, eating the recommended amount of dietary fiber can support heart health, lowering the risk of high blood pressure, heart disease, or stroke by up to 20%, according to the researchers.

How much fiber does your heart need

Experts recommend that we get between 25 and 30 grams of fiber daily from food.

Currently, the average dietary fiber intake among adults in the United States is only about 15 grams per day. That’s about half the recommended amount.

So, how can you work more fiber into your diet?

Prioritize whole grains. Choose whole grains over refined versions. Oatmeal is also a great source of whole grains.

Increase fruit and veggie intake. Aim for at least five servings daily. Eat fruits and vegetables with skin whenever possible for maximum fiber.

Legumes. Add beans, lentils and chickpeas to stews, salads, and soups.

Snack smart. Choose high-fiber snacks like popcorn, nuts, seeds and fruit.

To avoid digestive discomfort, increase your fiber intake gradually and drink plenty of water throughout the day to help it move through your system.

If you’re looking for a diet recommendation, you might be excited to know that SCFAs are key mediators of the favorable health effects of the Mediterranean diet.

It’s also important to know that SFCAs are produced by gut bacteria through the fermentation of dietary fiber. Probiotics can ensure an army of microbes that are up to that task!

Sources:

Heart disease risk is reduced by up to 20% just from eating fiber — New Atlas

Rare pathogenic variants in G-protein-coupled receptor genes involved in gut-to-host communication are associated with cardiovascular disease risk — Cardiovascular Research