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Fiber-Rich Dietary Patterns and Colonic Microbiota in Aging and Disease

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Dietary Patterns and Whole Plant Foods in Aging and Disease

Part of the book series: Nutrition and Health ((NH))

Abstract

Over the course of human evolution, a symbiotic relationship was formed between fiber-rich diets, the colonic microbiota and human health homeostasis. However, the emergence of the Western low fiber diet as a dominant global dietary pattern has disrupted this symbiotic relationship leading to an increased population risk for unhealthy aging, chronic diseases and premature death. Fiber, a critical dietary factor in the maintenance of a healthy microbiota ecosystem, has emerged in recent decades for its importance in promoting colonic health, healthy aging, and reducing the risk of cardiometabolic chronic disease and premature death. Fiber is the primary dietary energy source of the microbiota bacteria and the breakdown products of the resulting fiber fermentation include short chain fatty acids such as butyrate which is the main energy source needed for healthy colonocytes and optimization of colonic barrier defenses. Daily adequate fiber intake supports colonic microbiota health by increasing probiotic and decreasing pathogenic bacteria lowering risk of endotoxemia and reducing colonic pH and bowel transit time, and contributing to greater stool bulk to dilute potential toxic or carcinogenic compounds or metabolites. Fiber-rich healthy dietary patterns support the health of colonic microbiota and their action in protecting the colon from infections such as C difficile, inflammatory bowel disease and colorectal cancer; slowing the aging process by decreasing the risk of weight gain and obesity, type 2 diabetes, and metabolic syndrome; and reducing the risk of frailty and premature death. In the elderly, high-fiber diets play an important role in establishing a healthy colonic microbiota associated with lower risk of frailty and longer life expectancy due in part to higher butyrate production and lower risk of inflammaging.

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Appendices

Appendix AComparison of Western and Healthy Dietary Patterns per 2000 kcal (Approximated Values)

Components

Western dietary pattern (US)

USDA base pattern

DASH diet pattern

Healthy Mediterranean pattern

Healthy vegetarian pattern (Lact-ovo based)

Vegan pattern

Emphasizes

Refined grains, low fiber foods, red meats sweets, and solid fats

Vegetables, fruit, whole-grain, and low-fat milk

Potassium rich vegetables, fruits, and low-fat milk products

Whole grains, vegetables, fruit, dairy products, olive oil, and moderate wine

Vegetables, fruit, whole-grains, legumes, nuts, seeds, milk products, and soy foods

Plant foods: vegetables, fruits, whole grains, nuts, seeds, and soy foods

Includes

Processed meats, sugar sweetened beverages, and fast foods

Enriched grains, lean meat, fish, nuts, seeds, and vegetable oils

Whole-grain, poultry, fish, nuts, and seeds

Fish, nuts, seeds, and pulses

Eggs, non-dairy milk alternatives, and vegetable oils

Non-dairy milk alternatives

Limits

Fruits and vegetables, whole-grains

Solid fats and added sugars

Red meats, sweets, and sugar-sweetened beverages

Red meats, refined grains, and sweets

No red or white meats, or fish; limited sweets

No animal products

Estimated Nutrients/Components

Carbohydrates (% Total kcal)

51

51

55

50

54

57

Protein (% Total kcal)

16

17

18

16

14

13

Total fat (% Total kcal)

33

32

27

34

32

30

Saturated fat (% Total kcal)

11

8

6

8

8

7

Unsat. fat (% Total kcal)

22

25

21

24

26

25

Fiber (g)

16

31

29+

31

35+

40+

Potassium (mg)

2800

3350

4400

3350

3300

3650

Vegetable oils (g)

19

27

25

27

19–27

18–27

Sodium (mg)

3600

1790

1100

1690

1400

1225

Added sugar (g)

79 (20 tsp.)

32 (8 tsp.)

12 (3 tsp.)

32 (8 tsp.)

32 (8 tsp.)

32 (8 tsp.)

Plant Food Groups

Fruit (cup)

≤1.0

2.0

2.5

2.5

2.0

2.0

Vegetables (cup)

≤1.5

2.5

2.1

2.5

2.5

2.5

Whole-grains (oz.)

0.6

3.0

4.0

3.0

3.0

3.0

Legumes (oz.)

−

1.5

0.5

1.5

3.0

3.0+

Nuts/Seeds (oz.)

0.5

0.6

1.0

0.6

1.0

2.0

Soy products (oz.)

0.0

0.5

−

−

1.1

1.5

U.S. Department of Agriculture, Agriculture Research Service, Nutrient Data Laboratory. 2014. USDA National Nutrient Database for Standard Reference, Release 27. https://www.ars.usda.gov/nutrientdata. Accessed 17 February 2015.

Dietary Guidelines Advisory Committee. Scientific Report. Advisory Report to the Secretary of Health and Human Services and the Secretary of Agriculture. Appendix E-3.7: Developing vegetarian and Mediterranean-style food patterns. 2015;1–9.

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office. 2010; Table B2.4; http://www.choosemyplate.gov/ Accessed 8.22.2015.

Appendix BFifty High Fiber Whole or Minimally Processed Plant Foods Ranked by Amount of Fiber per Standard Food Portion Size

Food

Standard portion size

Dietary fiber (g)

Calories (kcal)

Energy density (calories/g)

High fiber bran ready-to-eat-cereal

1/3–3/4 cup (30 g)

9.1–14.3

60–80

2.0–2.6

Navy beans, cooked

1/2 cup cooked (90 g)

9.6

127

1.4

Small white beans, cooked

1/2 cup (90 g)

9.3

127

1.4

Shredded wheat ready-to-eat cereal

1–1 1/4 cup (50–60 g)

5.0–9.0

155–220

3.2–3.7

Black bean soup, canned

1/2 cup (130 g)

8.8

117

0.9

French beans, cooked

1/2 cup (90 g)

8.3

114

1.3

Split peas, cooked

1/2 cup (100 g)

8.2

114

1.1

Chickpeas (Garbanzo) beans, canned

1/2 cup (120 g)

8.1

176

1.4

Lentils, cooked

1/2 cup (100 g)

7.8

115

1.2

Pinto beans, cooked

1/2 cup (90 g)

7.7

122

1.4

Black beans, cooked

1/2 cup (90 g)

7.5

114

1.3

Artichoke, global or French, cooked

1/2 cup (84 g)

7.2

45

0.5

Lima beans, cooked

1/2 cup (90 g)

6.6

108

1.2

White beans, canned

1/2 cup (130 g)

6.3

149

1.1

Wheat bran flakes ready-to-eat cereal

3/4 cup (30 g)

4.9–5.5

90–98

3.0–3.3

Pear with skin

1 medium (180 g)

5.5

100

0.6

Pumpkin seeds. Whole, roasted

1 ounce (about 28 g)

5.3

126

4.5

Baked beans, canned, plain

1/2 cup (125 g)

5.2

120

0.9

Soybeans, cooked

1/2 cup (90 g)

5.2

150

1.7

Plain rye wafer crackers

2 wafers (22 g)

5.0

73

3.3

Avocado, Hass

1/2 fruit (68 g)

4.6

114

1.7

Apple, with skin

1 medium (180 g)

4.4

95

0.5

Green peas, cooked (fresh, frozen, canned)

1/2 cup (80 g)

3.5–4.4

59–67

0.7–0.8

Refried beans, canned

1/2 cup (120 g)

4.4

107

0.9

Mixed vegetables, cooked from frozen

1/2 cup (45 g)

4.0

59

1.3

Raspberries

1/2 cup (65 g)

3.8

32

0.5

Blackberries

1/2 cup (65 g)

3.8

31

0.4

Collards, cooked

1/2 cup (95 g)

3.8

32

0.3

Soybeans, green, cooked

1/2 cup (75 g)

3.8

127

1.4

Prunes, pitted, stewed

1/2 cup (125 g)

3.8

133

1.1

Sweet potato, baked

1 medium (114 g)

3.8

103

0.9

Multi-grain bread

2 slices regular (52 g)

3.8

140

2.7

Figs, dried

1/4 cup (about 38 g)

3.7

93

2.5

Potato baked, with skin

1 medium (173 g)

3.6

163

0.9

Popcorn, air-popped

3 cups (24 g)

3.5

93

3.9

Almonds

1 ounce (about 28 g)

3.5

164

5.8

Whole wheat spaghetti, cooked

1/2 cup (70 g)

3.2

87

1.2

Sunflower seed kernels, dry roasted

1 ounce (about 28 g)

3.1

165

5.8

Orange

1 medium (130 g)

3.1

69

0.5

Banana

1 medium (118 g)

3.1

105

0.9

Oat bran muffin

1 small (66 g)

3.0

178

2.7

Vegetable soup

1 cup (245 g)

2.9

91

0.4

Dates

1/4 cup (about 38 g)

2.9

104

2.8

Pistachios, dry roasted

1 ounce (about 28 g)

2.8

161

5.7

Hazelnuts or filberts

1 ounce (about 28 g)

2.7

178

6.3

Peanuts, oil roasted

1 ounce (about 28 g)

2.7

170

6.0

Quinoa, cooked

1/2 cup (90 g)

2.7

92

1.0

Broccoli, cooked

1/2 cup (78 g)

2.6

27

0.3

Potato baked, without skin

1 medium (145 g)

2.3

145

1.0

Baby spinach leaves

3 ounces (90 g)

2.1

20

0.2

Blueberries

1/2 cup (74 g)

1.8

42

0.6

Carrot, raw or cooked

1 medium (60 g)

1.7

25

0.4

Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: health implications of dietary fiber. J Acad Nutr Diet. 2015;115:1861–1870.

Dietary Guidelines Advisory Committee. Scientific Report. Advisory Report to the Secretary of Health and Human Services and the Secretary of Agriculture. Part D. Chapter 1: Food and nutrient intakes, and health: current status and trends. 2015;97, 98; Table D1.8.

Slavin, J.L. Position of the American Dietetic Association: Health implications of dietary fiber. J. Am. Diet. Assoc. 2008;108:1716–1731.

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office. 2010; Table B2.4; http://www.choosemyplate.gov/ Accessed 8.22.2015.

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Dreher, M.L. (2018). Fiber-Rich Dietary Patterns and Colonic Microbiota in Aging and Disease. In: Dietary Patterns and Whole Plant Foods in Aging and Disease. Nutrition and Health. Humana Press, Cham. https://doi.org/10.1007/978-3-319-59180-3_4

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