Fiber And Microbiota

Dietary fiber can increase levels of certain gut microbiota bacterial species, as well as higher levels of butyrate, a short chain fatty acid with beneficial anti-cancer effects in the colon.  Abstract:

BACKGROUND:

Dysfunction of the gut microbiota is frequently reported as a manifestation of chronic diseases, and therefore presents as a modifiable risk factor in their development. Diet is a major regulator of the gut microbiota and certain types of dietary fiber may modify bacterial numbers and metabolism, including short-chain fatty acid (SCFA) generation.

OBJECTIVE:

A systematic review and meta-analysis were undertaken to assess the effect of dietary fiber interventions on gut microbiota composition in healthy adults.

DESIGN:

A systematic search was conducted across MEDLINE, EMBASE, CENTRAL, and CINAHL for randomized controlled trials using culture and/or molecular microbiological techniques evaluating the effect of fiber intervention on gut microbiota composition in healthy adults. Meta-analyses via a random-effects model were performed on alpha diversity, prespecified bacterial abundances including Bifidobacterium and Lactobacillus spp., and fecal SCFA concentrations comparing dietary fiber interventions with placebo/low-fiber comparators.

RESULTS:

A total of 64 studies involving 2099 participants were included. Dietary fiber intervention resulted in higher abundance of Bifidobacterium spp. [standardized mean difference (SMD) 0.64 (95% CI: 0.42, 0.86); P < 0.00001)] and Lactobacillus spp. [SMD: 0.22 (0.03, 0.41), P = 0.02] as well as fecal butyrate concentration [SMD: 0.24 (0.00, 0.47), P = 0.05] compared with placebo/low-fiber comparators. Subgroup analysis revealed that fructans and galacto-oligosaccharides led to significantly greater abundance of both Bifidobacterium spp. and Lactobacillus spp. compared with comparators (P < 0.00001 and P = 0.002, respectively). No differences in effect were found between fiber intervention and comparators for α-diversity, abundances of other prespecified bacteria, or other SCFA concentrations.

CONCLUSIONS:

Dietary fiber intervention, particularly involving fructans and galacto-oligosaccharides, leads to higher fecal abundance of Bifidobacterium and Lactobacillus spp. but does not affect α-diversity. Further research is required to better understand the role of individual fiber types on the growth of microbes and the overall gut microbial community. This review was registered at PROSPERO as CRD42016053101.

Weekend baking: banana bread

Below is one of the added sugar-less recipes for those, who are ready to sacrifice their sweet tooth. 

This banana bread is excellent to pack for your work lunch. 
 To my "workday menu", I would add a few slices of cheddar cheese, apples and carrots.

In addition to being free of added sugar, the bread is rich in fiber!  And by the way, it would taste sweet along with a cup of black coffee.



Banana bread
 
Ingredients  
1 ¾ cups whole wheat flour
1 ½ teaspoon baking soda 
3 eggs
½ cup unsweetened apple sauce
¼ cup yogurt
1 teaspoon vanilla extract
4 ripe bananas, mashed
1 cup of chopped walnuts
½ cup raisins
 
Directions
Combine the flour and baking soda. Beat together the eggs, apple sauce, yogurt and vanilla. Incorporate by mixing the mashed bananas, flour mix, walnuts and raisins. Transfer to a pan sprayed with PAM, and bake at 325°F for 50 minutes (or until a knife inserted in the bread comes out clean).

Lentils, potatoes and sausage

There is nothing better than a steaming, fragrant bowl of soup on a chilly winter day. The one hour of soup cooking warms up the house and sharpens the senses for the upcoming treat.  

The added benefit is that the soup is high in fiber and it will support your effort for normal body weight.

Be prepared to cook for a crowd with this recipe! The low price of the ingredients puts this soup recipe on my short list of dishes for the winter.

Best lentil soup ever 

Ingredients
1 lb green lentils
1 large sweet onion, chopped into cubes
celery, sliced thinly (optional and to the taste)
1 cup carrots, chopped into chunks (or a handful of baby carrots)
garlic, chopped (I usually peel one entire head)
2 large potatoes, cubed (any type)
sausage (any type you like, in any quantity)
spices: salt, winter savory, paprika, hot pepper flakes, mint (anything beyond salt is optional, to your taste)
1 Tbsp olive oil (optional)
to serve: your favorite vinegar or lemon juice
 

Directions
Start with baking the sausage and cutting it into cubes.
While the sausage is baking, take the largest soup pot you have and in it, combine all vegetables except the lentils with 2-3 cups of water and a spoonful of olive oil (optional). Bring to boil and cook until the potatoes are soft (add water, as needed). 

Once the potatoes are soft, stop the heat and mash everything in the pot with a hand masher. After some of the potatoes are mashed (to create the thicker texture of the soup), add the lentils and water to almost the final volume of the soup. I usually add hot water pre-warmed in the microwave or on an additional stove burner.

Once the soup is boiling again, add the cubed sausage and cook until the lentils are ready. Add salt and spices according to your taste. Some suggestions on seasonings are listed above; however, you could change the soup taste by using cardamom, turmeric, bay leaf, etc. I usually stick to winter savory, mint, and hot flakes.

The aroma during the cooking is irresistible. You might notice the rest of the family being attracted to the kitchen by the tantalizing smell. Be patient! Once you add a few drops of lemon or apple cider vinegar to your  bowl, enjoy the most fragrant and nourishing soup ever! 

Bon appetit!

As I indicated, I cook the soup amount for a battalion (well, maybe for 18 - 20 servings).  Therefore, I usually portion the soup into glass jars and freeze. If you do so, be careful not to fill the jars to the brim (otherwise, they may break)!

Marcus Aurelius and an Oat Banana Baked French Toast

Hello, everyone!

I have two good things to share today.

The first one is a great lecture on Marcus Aurelius, and the second is a recipe for an oat banana baked toast that I found on Pinterest.

I listened to the “Best Lecture on Stoicism" yesterday. I have previously liked the brief video on stoicism, STOICISM - MEDITATIONS BY MARCUS AURELIUS ANIMATED BOOK REVIEW by FightMediocrity, so I decided to watch more on the Roman emperor. I was not disappointed. The lecture was dynamic, well presented, without a whiff of stale academics. And of course, it was relevant, especially today, when we have a crisis in leadership at all levels. There were several highlights in the talk; for example, one was the thought of why it is pointless to be mean to each other – after all we all will die. But as it is with any great piece of art (or in this case, a great philosophy), I am sure that when you listen to the lecture, you will find your own “best moments” to appreciate and think about.
 

Oat Banana Baked French Toast: added sugar-free version

So much for the food for the soul. Now about the food that keeps the body engine going. I found the recipe for an oat-banana baked French toast on Pinterest; however, it was a bit decadent for my taste (with nut butter, maple syrup, etc.). So, I skipped these and instead of any bread, I used double fiber bread, added two eggs for protein and five tablespoons of cream of wheat (I need the iron). I also scaled up the recipe to six servings to be prepared in a single baking pan. By the way, the author of the original recipe is Amanda @ Running with Spoons. Thank you, Amanda! Here is my modified version:

Ingredients (for six servings):
· 3 bananas, mashed
· 1.5 (or more) cups unsweetened almond milk (found in any supermarket, even ours!)
· 2 Tbsp ground cinnamon
· 2 Tbsp vanilla
· 6 slices of Double Fiber bread, cubed
· 1.5 cups oats
· 2 eggs
· 5 Tbsp cream of wheat (optional)

Directions:
1. Preheat oven to 375F, prepare a pan with a non-stick spray.
2. Mix the eggs, milk, mashed bananas, and cream of wheat. Add the cinnamon and vanilla. Soak the bread cubes and oats in the mixture, stir.
3. Transfer the mixture to the pan.
4. Bake for 45 minutes. I baked mine in a toaster-oven and used a clean knife to test for readiness (if the knife comes out clean, the toast is ready).

The verdict?  The “toast” was edible, with a very mild taste; however, if you are not used to low- or no-sugar food, it would take some adjustment of your palate. If you have a sweet tooth, I suggest to start the recipe with a tablespoon or two of maple syrup, and then wean yourself to no additional sugar (other than the sugar from the banana). You could add a few walnuts and raisins, which would make the taste more interesting. Overall, it is a thumbs-up recipe and I am planning on perfecting it further this holiday season!