From: Effects of dietary fibers, micronutrients, and phytonutrients on gut microbiome: a review
Fibers | ||||
---|---|---|---|---|
Category | Examples | Food source | Health benefits | References |
Insoluble dietary fibers | Cellulose | Beans, brown rice, flour, nuts, vegetables | Fecal bulking, SCFA production, enhance immune function | |
Hemicellulose | ||||
Fructans | ||||
Soluble dietary fibers | Pectin | Fruits, vegetables | Slow glucose absorption and binding of bile acids, modulate microbial composition | |
β-glucan | Algae, cereal grains (e.g., barley or oats), mushrooms, other marine plants | Prebiotic, SCFA production, slow glucose absorption and binding of bile acids, modulate microbial composition | ||
Oligofructose | Commercially available from chemical degradation by endoglycosidase enzymes; naturally in banana, asparagus, chicory root, dandelion greens, garlic, artichokes, leeks, onion, wheat, barley, rye | Prebiotic, decrease plasma LPS in diabetics | ||
Inulin | Leeks, asparagus, onions, wheat, garlic, chicory, oats, soybeans, bananas, agave, Jerusalem artichokes | SCFA production, reduce body weight, blood cholesterol, and blood glucose concentrations, decrease plasma LPS in diabetics | ||
Fructooligosaccharide | Transfructosylation of sucrose; naturally in artichoke, asparagus, banana, chicory, garlic, onion | Prebiotic, promote gastrointestinal health due to fermentability, change composition and/or activity of the gastrointestinal microbiota | ||
Galactooligosaccharides | Synthesized by glycosylation of lactose; used in beverages (fruit juices and other acid drinks), confectionery products, fermented and flavored milks, infant formula, meal replacers | |||
Resistance starches | Bananas, beans, lentils, peas, whole grains | [9] | ||
Maltodextrin | Synthesized from highly processed corn, potato, rice, or wheat; potential application as fat replacer in butter and margarines, dairy products; low-fat salad dressings, mayonnaise, spreads, and used in nonallergenic infant formula, rehydration/recovery/energy drinks | |||
Guar gum | Made from the endosperm of the plant Cyamopsis tetragonolobus; used in bakery, cereal, dairy products, meat products | [19] | ||
Arabinooligosaccharides | Bars, cereals, dairy products, isotonic beverages, sports drinks | |||
Xylooligosaccharides | Bamboo shoots, bars, cereals, dairy products, fruits, honey, isotonic beverages, sports drinks, vegetables, | Prebiotic, SCFA production |