Fiber and Iodine
Integrative and Functional Medical Nutrition Therapy by: Diane Noland, Jeanne A. Drisko, Leigh Wagner
There are key considerations for nutritional balance to look at. 1. The microbiome: use of probiotics and foods in different gastrointestinal conditions, 2. Fiber: appropriate needs for different diagnoses, 3. Iodine: finding the right balance and removing antagonistic toxic halogens, 4. B vitamins: appropriate amounts and forms based on biochemical individuality, 5. Mineral balance: sodium, potassium, zinc, copper, magnesium, calcium, iron, 6. Vitamin D status: associated requirement for magnesium, 7. Fat-soluble vitamins: individual requirements Omega-6 and Omega-3 fatty acids: ratios, adequate gamma-linolenic acid (GLA), and specialized proresolving mediators (SPM) Micronutrient and macronutrient ratios in different disease processes. Let’s talk about fiber. Research suggests that changing the diet to one that is plant-based and high in fiber is a rapid, effective way to cause a beneficial change in our intestinal microbiome. Conversely, for those with irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), or inflammatory bowel disease (IBD), this approach may not be appropriate. Foods high in certain types of fiber such as highly fermentable oligosaccharides, monosaccharides, disaccharides, and polyols (FODMAPs) may result in rapid gas production and discomfort for those with IBS and possibly those with SIBO or IBD. Fiber intake is critical for gut ecology because of its role as fuel for the microbiome. Many food sources of fiber contain a mix of both soluble and insoluble fiber. Soluble fiber becomes gel-like and is fermented by friendly bacteria in the colon to make short-chain fatty acids (SCFA). Insoluble fiber is not only indigestible but also important for stool bulking and better gut motility. Eating a wide variety of plant foods ensures a wide variety of the different types of fibers including pectin, gum, mucilage, cellulose, hemicellulose, lignin, and soluble fiber. Several studies suggest that the best tolerated and most effective fiber for IBS are those with low fermentability, such as psyllium. For IBS, soluble fiber was found to be better tolerated and possibly helpful compared with insoluble fiber such as wheat bran, which may worsen symptoms. Onto iodine. Those at risk with iodine-deficient diets include vegans and people who avoid dairy or iodized salt, as well as athletes who experience excessive sweating. Alternatively, people who consume kelp may have excessive iodine intakes. To protect thyroid health, one lifestyle recommendation integrative and functional clinicians make is to limit exposure to the halogens consisting of fluoride, chlorine, and bromine. Halogens have the potential to interfere with the production of thyroid hormone, iodine metabolism, and may contribute to hypothyroidism or thyroid hormone derangement. Homocysteine, a potentially toxic amino acid, is thought to accumulate when vitamins B12, folate, B6, and/or trimethylglycine (TMG) are insufficient. Elevated homocysteine is theorized to increase oxidative stress, inhibit methylation reactions, increase damage to DNA and dysregulation of its repair, promote atherosclerosis, and direct and indirect neurotoxicity, leading to cell death and apoptosis.
