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Dietary fiber Presentation - Coggle Diagram

- - - - slower absorption of carbs
        
        stable BG
        
        reduce risk/symptoms of DM
    - - increased synthesis of bile acids from cholesterol
        
        lower body cholesterol
        
        reduce risk of heart disease
  - - - reduce cancer risk?
    - - SCFAs: acetate, propionate and butyrate
        
        stabilize blood glucose levels by acting on pancreatic insulin release and liver control of glycogen breakdown
        
        stimulate gene expression of glucose transporters in the intestinal mucosa, regulating glucose absorption
        
        provide nourishment of colonocytes, particularly by the SCFA butyrate
        
        suppress cholesterol synthesis by the liver and reduce blood levels of LDL cholesterol and triglycerides responsible for atherosclerosis
        
        lower colonic pH (i.e., raises the acidity level in the colon) which protects the lining from formation of colonic polyps and increases absorption of dietary minerals
        
        stimulate production of T helper cells, antibodies, leukocytes, cytokines, and lymph mechanisms having crucial roles in immune protection
        
        improve barrier properties of the colonic mucosal layer, inhibiting inflammatory and adhesion irritants, contributing to immune functions
      - side note: lactose also fermented if not digested in small intestine! -> gas -> pain and shit
    - - v important for immune function (keep bad bacteria in check)
      - synthesize nutrients..!
        
        vitamin K (involved in blood clotting)
        
        most B-vitamins (cobalamin (b12), folates (b9), niacin (B3), panthotenic acid (b5), pyridoxine (b6), riboflavin (B2), thiamine (b1))
        https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5847071/
- - - - regular BM
  - - - prevent colon cancer, diverticular disease
- - - - Psyllium – a soluble, viscous, nonfermented fiber – is a bulking fiber that retains water as it moves through the digestive system, easing defecation.
        
        constipation: make it moist and bigger, easier to pass through
        
        diarrhea: water absorbing agent. It can increase stool thickness and slow down its passage through the colon.
        
        dose: Doses of 5–10 g three times per day do not appear to have serious side effects. However, people may notice some cramping, gas, or bloating (15
        https://www.medicalnewstoday.com/articles/318707#safety
        https://academic.oup.com/ajcn/article/102/6/1604/4555168