Fiber adapted gut clears fructose and reverses hepatic steatosis

#1

Supplementing with inulin. In Mice.

Dietary fibre-adapted gut microbiome clears dietary fructose and reverses hepatic steatosis

Dietary fibre-adapted gut microbiome clears dietary fructose and reverses hepatic steatosis | Nature Metabolism

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#2

This leads me to think of how to optimize the amount and type dietary fibers which one should consider supplementing:

  • Beta-glucans - top performer for increasing butyrate in the gut lining.
  • Inulin - clears fructose.
  • Potato starch - resistant starch (RS2)
  • Psyllium

All of the above do something. Each a bit differently.
Reasonably easy to take.

The unknowns:

  • How much of each?
  • What combination
  • How often?
  • Timing?
  • All my other unknown unkowns.

Does anyone know?

Update via ChatGPT

Inquiry - Given a foundation (my current “stack”) of:

  • Beta-glucans,
  • Inulin,
  • Potato starch - resistant starch (RS2) and
  • Psyllium.

Advise any other dietary fibers I should add to the regimen.

Chat GPT recognized the above as:

The “core four”, spanning viscous/gel-forming, prebiotic, resistant starch, and bulking fibers.

and to broaden the metabolic + microbial coverage, recommended:

1. Partially Hydrolyzed Guar Gum (PHGG)

  • Why: Very well tolerated compared to inulin (less gas/bloating).
  • Effects: Increases bifidobacteria, promotes butyrate, improves stool consistency in both constipation and diarrhea.
  • Typical dose: 5–10 g/day.

2. Arabinoxylans (AX, AXOS)

  • Found in wheat bran, rye, oats.
  • Why: Feed butyrate-producing bacteria (Faecalibacterium prausnitzii).
  • Effects: Prebiotic, supports immune modulation.
  • Supplements: Available as “arabinoxylan oligosaccharides” (AXOS).

3. Pectins

  • From apples, citrus peels.
  • Why: Strong SCFA generator (especially acetate → cross-feeding into butyrate).
  • Effects: May improve gut barrier, metabolic markers.
  • Notes: Soluble and viscous, like beta-glucans, but with different microbial targets.

4. Acacia Fiber (Gum Arabic)

  • Why: Gentle prebiotic, often used for people with IBS who can’t tolerate inulin.
  • Effects: Increases bifidobacteria and lactobacilli.
  • Dose: 10–15 g/day, usually well tolerated.

5. Glucomannan (Konjac Root Fiber)

  • Why: Exceptionally viscous → slows gastric emptying, blunts glucose/lipid spikes.
  • Effects: Mostly metabolic; modest fermentability.
  • Notes: Can cause bloating if not titrated slowly.

6. Larch Arabinogalactan

  • Why: Soluble fiber with immune-modulating effects; ferments to butyrate.
  • Uses: Sometimes taken for respiratory and immune health.
  • Dose: 4–6 g/day typical.

7. Polyphenol-Rich Fiber Complexes

  • Example: cocoa husk fiber, grape seed fiber.
  • Why: Combine prebiotic + antioxidant properties.
  • Notes: Not strictly “fiber only,” but support microbial diversity.

Summary (how these fit with your current stack):

  • Core (you already listed):
    • Beta-glucans → viscous, SCFA production.
    • Inulin → bifidogenic, prebiotic.
    • Potato starch (RS2) → butyrate.
    • Psyllium → stool regulation, cholesterol/glucose support.
  • Strong adds: PHGG, pectin, acacia.
  • Optional adds: Arabinoxylans, glucomannan, larch arabinogalactan.
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#3

For a couple of years I’ve added psyllium, chia, and flax to moist dishes like beans, rice, and soups — just enough to thicken slightly, not gel. About 4 months ago I went heavy on probiotics, which finally gave me consistent Bristol 4 stools.

Last month I added potato starch. Cheap, easy — just swirl it in water. Tip: ramp up slowly. My first try caused weird stools, smaller more frequent, so I backed off and increased gradually. Now I’m steady Bristol 4.

Warning: gas production definitely increases at higher doses. For me it’s a sign it’s working great… but not everyone around me agrees.