The keyword “intestinal fermentation power” has been attracting attention these days. Many of you reading this column regularly eat fermented foods such as yogurt to keep your intestines healthy. However, for those who do not feel as well as you would expect, I will introduce “internal fermentation,” which occurs inside the human body and in which intestinal power gained from fermentable dietary fiber is more exhibited.
What You Think You Know About Fermentation
When we hear of fermentation, we first think of yogurt or fermented rice bran. There must also be those who, not knowing much about fermentation, think that fermentation is a form of rotting.
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Fermentation refers to the changing of matter by microorganisms such as bacteria.
Those changes which aregood for humans are called fermentationand those which are not good for us are called rotting.
Dairy products, natto, miso, and soy sauce make good use of the effects of fermentation by “improving taste and flavor” by use of the decomposition of ingredients in food by microorganisms. Our health is supported by a way of eating which has been handed down since ancient times.
Internal Fermentation: Fermentation Occurring Inside the Intestines
Fermentation is not something that only occurs outside of us. The truth is, fermentation also takes place in your intestines.
It is said that there are 40 trillion intestinal bacteria in your intestine. Among them, bacteria that have positive effects on health, such as BB-12 Bifidobacterium and Lactobacillus (good bacteria), get energy from what we eat and produce a variety of “beneficial substances” which are good for our health.
Internal fermentation is fermentation performed by these good bacteria in your intestines.
In the next section, I will also discuss dietary fibers, which are key to internal fermentation, as well as beneficial substances produced by intestinal bacteria.
What are fermentable dietary fibers that promote internal fermentation?
In order to promote internal fermentation, it is necessary to consume “dietary fibers”, which are energy sources (food) for the good bacteria in the intestine. However, among dietary fibers, there are differences in their fermentability. Some types have high fermentability, while others have almost no fermentability. That is to say,
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>Fermentable dietary fibers are dietary fibers that have the power to ferment good bacteria in the intestine.
By means of internal fermentation, super-substances such as “short-chain fatty acids” beneficial to humans are produced.
Foods Containing Highly Fermentable Water-Soluble Dietary fibers
Then, what kind of foods contain highly fermentable fibers? fibers can be broadly divided into water-soluble and insoluble, but water-soluble fibers are thought to be more fermentable.
Speaking of dietary fibers, since vegetables that come to mind do not contain many water-soluble dietary fibers, if you think you’d like to eat more water-soluble dietary fibers, you need to deliberately opt for so-called “sticky, slippery, and soft” textures.
- Grains: Barley, oatmeal, rye, etc.
- Seaweeds: Hijiki kanten, nori, wakame, kombu, mozuku, mekabu, etc.
- Vegetables: Jute mallow, okra, etc.
- Tubers: Konjac, potato, taro, Chinese yam, etc.
- Fruits: Strawberry, mandarin orange, avocado, etc.
Resistant starch is highly fermentable, even if insoluble.
Recently, insoluble dietary fibers in cereals such as resistant starch and arabinoxylan found in wheat bran have also been recognized as fermentable dietary fibers as they reach deep into the intestines and serve as food for helpful bacteria.
Useful Dietary fiber Supplements
In addition to those found in everyday foods, dietary fiber supplements such as inulin, which is extracted from the dietary fibers contained in plants, are also available on the market. It is powdered and can be easily taken by just mixing it in a drink or rice, so I also recommended using it.
An Answer for Constipation!? What is Water-Soluble Dietary fiber?
If you have problems with bowel movements, you may be conscious of taking dietary fiber. If you are distressed that you can’t get rid of the problem: Stool-softening Soluble fiber
“Short-Chain Fatty Acids” Produced by Internal Fermentation
“Short-chain fatty acid” is a keyword that is almost encountered when discussing internal fermentation. It is a generic term for acetic acid, propionic acid, butyric acid, etc.
They have various functions to help maintain health, such as suppressing inflammation in the large intestine and preventing fat accumulation. Most importantly, they are deeply involved in the immune system and contribute to protection against viruses and pathogens.
If you are interested in a super-substance that is not just a superfood, please check out this page.
Short-Chain Fatty Acids: The Answer for Colorectal Deterioration, The Archenemy of Beauty and Health
Some people may be hearing the word “short-chain fatty acid” for the first time. If you are working on maintaining a healthy gut, it is a keyword that you need to remember. On this page: What short-chain fatty acids do…
Fermented Food+Dietary fiber= A Strong Intestine
How can we efficiently produce lots of short-chain fatty acids?
The answer is to create “an intestinal environment where good bacteria work vigorously.” Here are two steps to do just that.
- Step 1: Eat fermented foods containing Lactobacillus and BB-12 Bifidobacterium to increase your count of good bacteria.
- Step 2: Take fermentable dietary fiber, which is the main food for good bacteria for them to be healthy.
It is thought that you can attain a strong gut by consciously taking these two steps as a set.
Taking Care While Eating Fermented Foods
It is important that these two steps are taken as a set.
I think many people eat fermented foods such as yogurt and natto daily for health, but actually, this alone is not enough to produce short-chain fatty acids.
This is because Lactobacillus and BB-12 Bifidobacterium contained in fermented foods are susceptible to acids, so it is difficult for them to reach the intestine alive under normal conditions, so increasing the number of good bacteria simply by consuming fermented foods is difficult.
Also, even if they are absorbed, it will be difficult for them to take root in the intestine unless they are the right bacteria for you, so it is important to use bacteria that have already taken root.
Therefore, dietary fiber, an energy source to efficiently increase and activate good bacteria, can be taken simultaneously to promote more active internal fermentation and to produce more short-chain fatty acids.
Where does BARLEYmax®︎ rank? Ranking of Foods High in Dietary fiber
Dietary fiber is recommended for active consumption as a sixth nutrient. It has been attracting attention for its great impact on intestinal health, which is said to be closely related to the prevention of stress and lifestyle-related disease and diet…
Build your immunity by using bacteria that fit your gut.
There are countless kinds of bacteria, and it is difficult for them to take root in your intestines
unless they are suitable for you.
The important thing is to have a balanced diet.
Trying to maintain a balanced diet beginning with fermented foods and dietary fiber leads to increased internal fermentation and immunity.
Having learned the workings of internal fermentation and the necessary nutrients involved, let’s not just eat healthily, but also exercise, get a good night’s sleep, and relieve stress in ways to help build the immune system.
