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Guillermou
Apr 19

The evidence described is conclusive: high dietary fiber intake is consistently associated with a lower risk of obesity and better body weight control. The mechanisms are multiple and act in the gut, energy metabolism, and appetite regulation:

Regarding energy expenditure, bacterial fermentation and colonic metabolism require energy, and some of the calories from fiber are lost to bacterial growth and metabolic heat.

The small and large intestines consume energy primarily for muscle contractions (peristalsis and segmentation), active transport of water, electrolytes, and nutrients, and fiber fermentation. Although the intestine weighs little (1 to 2 kg), it is one of the most metabolically active tissues. It is estimated that the gastrointestinal tract consumes approximately 10% of basal energy expenditure. For a daily intake of 2000 kcal, the total energy used by the digestive system is 150–200 kcal/day.

The digestive organs (intestines, pancreas, etc.) represent <6% of body weight but consume 20–35% of the body's total energy expenditure.

It's important to note that this depends heavily on the type of fiber. Fermentable soluble fiber, such as inulin, pectin, and beta-glucan, provides 2–4 kcal/g of fiber, while insoluble fiber, such as cellulose and wheat bran, increases fecal volume and provides 1 kcal/g. Short-chain fatty acids (SCFAs), particularly butyrate, are key energy sources. 70% of the energy in colon cells comes from butyrate produced by bacteria. Fermentable carbohydrates induce metabolic thermogenesis in humans. The energy metabolism of the intestinal epithelium depends on glucose, amino acids, and fatty acids. Short-chain fatty acids (SCFAs) produced by fiber fermentation are a significant energy source for the colon. This means that some energy is lost as heat during bacterial fermentation.

This means that some energy is lost as heat during bacterial fermentation. Energy balance by fermentation of the type of fiber fermentation: wheat bran very low, cellulose low, psyllium low-moderate, beta-glucans moderate, pectin and inulin high.

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