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The Negative Impact of Excessive Fiber on Gut Health

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You might have come across the term “fibremaxxing.” This recent health craze, popularized on platforms like TikTok, involves individuals significantly increasing their daily fiber intake. The recommended amount is 25-30g (0.9-1 oz) per day with the goal of enhancing gut health.

Influencers are now dubbing fiber as the “new protein,” promoting high-fiber foods such as beans, lentils, whole grains, fruits, and vegetables. Some even resort to fiber supplements to meet their daily targets.

This theory suggests that such increases have potential health benefits, including improved digestion, more regular bowel movements, increased gut bacteria, and relief from symptoms associated with irritable bowel syndrome (IBS).

This trend arises from the belief that modern diets often lack sufficient fiber, and there is certainly some truth to this.

Current data indicates that 91% of individuals in the UK, and likewise in the US, do not meet the recommended fiber intake. 95% of people lack adequate fiber.

So, ramping up fiber consumption must be beneficial, right? However, it’s not that straightforward, particularly in relation to diet and health.

Intestinal Reactions

Fiber plays a crucial role in gut health for several reasons.

Though it is a carbohydrate, fiber differs from other carbs like starch and sugar; it is not digested in the small intestine. Instead, it travels to the large intestine where gut bacteria utilize it. These bacteria offer various health benefits by producing short-chain fatty acids (SCFAs) that contribute positively to our health.

Non-decomposable fibers absorb liquid, increase stool bulk, and make elimination smoother. Thus, boosting fiber intake can help prevent constipation and regulate bowel movements.

Individuals with IBS often believe enhanced fiber intake soothes symptoms, particularly if they experience more constipation than diarrhea.

Vegetables offer a variety of fibers, both soluble and insoluble, beneficial for gut health.

Research suggests that adequate fiber intake can reduce the risk of colon cancer. One SCFA produced in the large intestine, butyrate, is believed to have anti-inflammatory and protective properties for colon cells.

By facilitating stool passage, fibers minimize the contact time colon cells have with harmful substances, potentially explaining the rising incidence of colon cancers worldwide. Particularly among young individuals who consume insufficient fiber-rich foods.

Nonetheless, while incorporating more fiber into your diet is generally beneficial, “fibremaxxing” requires a nuanced understanding of nutrition. It’s akin to running a marathon without proper training for your gut.

The Risks of Overconsumption

The gut is a complex ecosystem, finely tuned to maintain balance, and introducing excessive specific nutrients can lead to unintended consequences. Some proponents of “fibremaxxing” advocate for fiber intakes exceeding 50g (1.8oz) daily, possibly resulting in side effects such as bloating, cramps, and diarrhea.

There’s also a variety of fiber types to contemplate. Soluble fibers absorb water and slow digestion, while insoluble fibers pass through largely intact, hastening digestion. Moreover, fermentable fibers feed bacteria in the large intestine.

A healthy gut requires a balance among these fibers. Excessive insoluble fiber (found in wheat bran and some vegetables) may bulk up stool but irritate sensitive digestive organs. Certain fermentable fibers, like oligosaccharides, disaccharides, monosaccharides, and polyols (known as FODMAPs), can complicate absorption and potentially aggravate IBS symptoms.

To effectively support gut health, a balance of different fiber types is essential. By aiming excessively high, such as 50g (1.8oz) daily, “fibremaxxers” might confine their diet to a limited array of fiber-rich foods.

For example, high-fiber breakfast cereals provide 12.4g of fiber per 100g (0.5 oz per half cup); to reach their lofty goals, individuals may feel compelled to consume multiple bowls throughout the day. However, cereal mainly offers insoluble fiber, lacking soluble and fermented fiber.

Consequently, excessive fiber can lead to increased digestive discomfort and disrupt the delicate equilibrium required for a healthy gut, particularly if individuals neglect to consider how to balance their nutrient intake.

Cleansing Trends

By prioritizing one nutrient for specific health benefits, fibremaxxing fits into a long tradition of cleansing and detox trends targeting digestive health.

While various gut cleansing rituals frequently trend on social media and appear enticing, they often cause more harm than good. For instance, juice cleanses can strip away vital nutrients, and “detox” teas and laxatives may result in dehydration and long-term harm to the intestinal lining.

Additionally, recent trends involving enemas can disrupt the natural rhythm of the intestines and eliminate beneficial bacteria.

Juice cleansing is neither a healthy nor a safe dieting approach.

Experts advise caution regarding trendy supplements and extreme elimination diets that exclude entire food groups without proper oversight, as these may reduce microbial diversity and impair digestion. Your gut won’t appreciate these drastic resets; what it truly needs is ongoing, careful, and balanced support.

Monitoring Your Fiber Intake

How can you determine if you’re consuming enough fiber in your diet and if you need to increase your intake?

Signs such as fatigue and weight gain are often early warnings. Soluble fiber slows digestion, contributing to prolonged feelings of fullness while gradually releasing sugar into the bloodstream.

In its absence, blood sugar levels can fluctuate unpredictably, leading to fatigue shortly after meals. Such energy dips can tempt you into snacking, resulting in weight gain.

While fibremaxxing may have begun as a sincere effort to boost well-being, like many health trends that go viral, it oversimplifies complex bodily processes and poses risks by overdoing things.

It’s evident that most individuals will benefit from increasing fiber consumption, especially from plant-based foods, which can aid digestion, lower disease risk, and help maintain healthy weight. However, this must be done cautiously; excessive, sudden, or unbalanced increases can be detrimental.

Your gut is a finely tuned ecosystem that flourishes through diversity, consistency, and balance—not through drastic changes or quick fixes.

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Source: www.sciencefocus.com

Excessive texting can make your messages appear insincere

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Are your messages still marked as read? A recent study suggests that not getting replies to your messages could be linked to your texting habits. Many people use abbreviations in their text messages, but research from Stanford University suggests that this may signal a lack of interest in the conversation. Read more here.

The study also found that individuals who use abbreviations in their texts are less likely to receive responses, and the use of abbreviations can disrupt the flow of conversations.

According to the study authors at the American Psychological Association, “Perceived lack of effort can negatively impact interpersonal interactions when texting.” Lead researcher David Fang, a PhD student at Stanford University, emphasized the importance of appearing sincere and building social connections, especially in the early stages of a relationship or when trying to make a good impression.

This study, published in the Journal of Experimental Psychology: General, analyzed conversations from 37 countries involving over 5,300 text messagers. Researchers examined how message recipients reacted in conversations with and without abbreviations on dating apps and chat rooms.

Contrary to popular belief, using abbreviations does not make individuals seem relaxed; rather, it can make them appear dishonest. The research revealed that 80% of participants believed others would not mind their use of abbreviations, while 4% incorrectly thought abbreviations would have a positive impact.

“We initially thought abbreviations were perceived as casual and familiar, but we were surprised to find they actually created negative perceptions of the sender,” explained Huang, one of the study’s researchers.

In addition to abbreviations, using emojis to convey messages can also lead to misunderstandings. A recent study found that the intended meaning of emojis can be easily misinterpreted. Learn more here.

Prior research has shown that using humble punctuation marks at the end of texts can make readers perceive the message as less authentic than a message without punctuation. Readers considered exclamation points as the most honest way to convey excitement in texts.

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Source: www.sciencefocus.com

California is facing an unexpected energy challenge due to excessive solar power use

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Solar panels have become a common sight in suburban neighborhoods in California. However, the state’s ambitious clean energy vision has led to a unique challenge – sometimes producing more solar energy than it can use effectively, resulting in wastage of clean energy.

This excess of solar energy has resulted in a phenomenon known as the “duck curve,” where solar generation surpasses demand. This issue is most pronounced on sunny spring days when demand for electricity is low.

The surplus energy is often exported to other parts of the Western U.S. due to California’s grid connectivity, but in some cases, it may need to be curtailed. Independent System Operator data shows that California has lost a significant amount of renewable energy this year, primarily solar power.

To address this challenge, proposals have been made to increase electricity supply through additional transmission lines and more battery installations to store excess power. However, recent changes in financial incentives for homeowners installing solar power have negatively impacted the rooftop solar industry in California.

Despite the setbacks, Governor Gavin Newsom remains optimistic about California’s clean energy progress, pointing out the state’s significant solar power generation and increasing battery installations. Critics of the incentive changes argue that it could lead to higher energy costs for non-solar customers and hinder the state’s transition to renewable energy.

As California navigates these challenges on its path to achieving 100% clean energy by 2045, the state’s decisions are closely watched by other states considering similar transitions. The rooftop solar industry plays a crucial role in this transition, as highlighted by industry experts.

Source: www.nbcnews.com

The Hidden Culprit Behind Your Sleep Troubles: Excessive Fatigue and How to Overcome It

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You’ve probably experienced this feeling before: after a long and exhausting day, all you want to do is curl up and sleep. But instead of allowing you to rest, your brain decides it’s time for some mischief, leaving you wide awake with thoughts racing through your mind.

So why does this happen? Why does our brain keep us awake when we’re most in need of sleep? The answer may lie in the fact that we’re just too tired to sleep.

If you’ve heard of this concept before, it’s often associated with babies who become “over-fatigued” when kept awake for too long, leading to stress and sleep disturbances.

However, the same phenomenon can occur in adults when unchecked emotions interfere with the body’s ability to shut down for sleep. And the longer you stay tired, the harder it becomes to fall asleep.

Fortunately, there are ways to break this cycle. In the following sections, we’ll not only explore what excessive fatigue is, but also share three simple, scientifically-backed steps to help you overcome excessive fatigue for good.

Excessive fatigue ruins your sleep

Being excessively tired is a paradoxical situation. When you’re physically and mentally drained, your brain is actually in a state of hyperarousal, making it difficult to relax and fall asleep.

This hyperarousal state hinders the body’s natural sleep mechanisms, particularly the buildup of sleep pressure.

Sleep pressure refers to the increase in neurochemicals and hormones that signal your body’s need for sleep as you stay awake throughout the day.

According to Professor Matt Jones from the University of Bristol, “As sleep pressure builds up, the brain may also become more excitable, with neurons in the cerebral cortex firing at an increased rate.”

By maintaining hyper-vigilance and allowing intrusive thoughts to dominate your mind, you disrupt the brain’s ability to reset the sleep pressure system, making it harder to fall asleep.

Furthermore, chronic fatigue and sleep deprivation can exacerbate this cycle by feeding troubling thoughts that persist into the following night.

In a recent study, individuals with insomnia were found to ruminate more about past embarrassing events than healthy sleepers, leading to longer sleep onset times.

Additionally, insomniacs may become hypersensitive to bodily sensations like their own heartbeat, further inhibiting their ability to fall asleep.

Dr. Jones explains, “Insomnia creates a heightened awareness of irrelevant information, placing undue strain on the brain and hindering the natural process of sleep onset.”

©Getty

How to avoid being too tired

If you find yourself feeling overly tired and mentally restless when trying to sleep, it indicates that key brain areas are still in a state of hyperarousal, preventing you from processing the events of the day.

According to Dr. Alex Scott of Keele University, modern society’s difficulty in regulating emotions and processing experiences often leaves individuals unable to positively address their emotions, leading to rumination and anxiety at bedtime.

To combat excessive fatigue and improve sleep quality, Scott recommends three simple strategies:

1. Stop counting sheep

Contrary to popular belief, focusing on falling asleep can actually make it more difficult to do so. Rather than forcing yourself to sleep, Dr. Scott suggests acknowledging that sleep is an automatic process that can’t be rushed. Instead of counting sheep, focus on processing your emotions through activities like journaling.

2. Keep a worry diary

Keeping a worry journal before bed can help you identify and address troubling thoughts that may be contributing to your inability to sleep. By writing down your worries and potential solutions, you can externalize and process these concerns, allowing your mind to relax and prepare for sleep.

3. Set a Bedtime Timer

To create a buffer between daily activities and bedtime, set a bedtime alarm to allow time for relaxation and decompression. Engaging in calming activities like reading or meditation before bed can help ease mental fatigue and promote restful sleep.

About our experts

Professor Matt Jones: A neuroscientist at the University of Bristol specializing in sleep science, memory, and decision-making.

Dr. Alex Scott: A psychology lecturer at Keele University whose research focuses on the role of sleep in mental health.

Source: www.sciencefocus.com

Excessive salt intake may trigger eczema symptoms

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It is already known that excessive salt intake increases blood pressure.

Toufik Ahmed/iStockphoto/Getty Images

Researchers have found that people with the skin condition have higher levels of sodium in their urine, suggesting that excessive salt intake may be linked to eczema.

Over 200 million people Eczema affects many people around the world and is a skin condition that causes dry, cracked, itchy skin. Common causes include irritants in soaps and detergents, as well as environmental and food allergens. Previous studies have shown that: Frequent fast food consumption linked to increased risk of severe eczema For the children.

To see if salt plays a role, Katrina Abuaballah Researchers at the University of California, San Francisco (UCSF) looked at urine sample data from more than 215,800 adults who took part in the UK Biobank study, more than 10,800 of whom had eczema.

The researchers used each participant's urine sample to estimate urinary sodium excretion over a 24-hour period. About 90% of dietary sodium is excreted in the urine.This waste product therefore provides a relatively reliable way of measuring a person's salt intake.

Overall, study participants were estimated to have excreted an average of 3.01 grams of sodium in their urine over a 24-hour period. Typically around 2.5 grams per dayThis is the equivalent of 6 grams of salt, or 1 teaspoon.

The researchers found that for every gram of sodium excreted, participants were 11 percent more likely to be diagnosed with eczema, and their risk of ever developing eczema at any one time increased by 16 percent.

The team acknowledges that a single urine sample may not accurately reflect an individual's typical salt intake, but in another part of the study, the researchers looked at the daily diet of a different group of more than 13,000 U.S. adults and found further correlations between high salt intake and eczema.

In previous studies, Sodium activates immune system cells“The immune system responds to allergens and irritants in a way that triggers several inflammatory pathways,” Abuaballah said. People with eczema have an overactive immune response to allergens and irritants, which causes skin inflammation and subsequent symptoms.

Although the study suggests a link between high urinary sodium levels and eczema, team members say more research is needed to prove that the former causes the latter. Brenda Chanalso at UCSF.

“It's too early to say whether lowering sodium in the diet can reduce the severity or risk of developing eczema,” he said. Karsten Flor At King's College London.

Abuaballah said her team will soon begin enrolling participants for a National Institutes of Health-funded study that will look at the relationship between dietary sodium, sodium levels on the skin, and eczema severity.

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Source: www.newscientist.com

Uncovering the Science Behind Excessive Flatulence – The Mystery of Why I Fart so Much

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On a daily basis, everyone naturally releases about 2.5 liters of gas through burps and farts. This gas originates from the air we breathe, the liquids we consume, and the bacteria in our digestive system. Our bodies expel this excessive gas through the mouth and anus. Sometimes, the gas may be released without notice, in small amounts, and without any detectable odor.

Unlike cows, methane is not the primary component of human farts. Therefore, when someone ignites a fart, it usually burns hydrogen gas.

Farting is a normal bodily function, but if you notice an increase in farting frequency, it may be due to an underlying medical condition.

Why do we fart?

Farting occurs because there is gas in our intestines that needs to be released.

A mixture of swallowed air and gas produced by digestive bacteria in the intestines eventually needs to be expelled through burps and farts.

The main gases in flatulence are hydrogen and carbon dioxide, while the unpleasant odor often comes from sulfur compounds present in small amounts.

Nerve endings in the anus help distinguish between gas buildup and solid stool, allowing gas to pass through without any issues.

Does everyone fart?

Every individual, without exception, passes gas through the large intestine due to swallowed air and intestinal bacteria. This gas mainly consists of nitrogen, carbon dioxide, hydrogen, methane, and trace amounts of smelly compounds.

Although everyone farts, some individuals may be more discreet about their flatulence.

Read more about flatulence:

Why do I fart so much?

It is normal for some people to fart more frequently than others. According to NHS, the average person farts between 5 and 15 times a day. However, certain medical conditions can lead to excessive farting.

Farting can be a symptom of conditions like celiac disease and lactose intolerance, as well as issues like constipation, irritable bowel syndrome, and gastroenteritis.

If you are concerned about your farting frequency, it is advisable to consult a doctor.

Where do you go when you hold back a fart?

What happens if you hold back a fart? ©Getty Images

If you try to suppress a fart, it might come out more quietly or get retained until your next trip to the bathroom. Eventually, the gas will find its way out!

What foods make you fart?

Beans, lentils, cabbage, broccoli, onions, prunes, and apples are among the foods that can cause flatulence. Consuming these foods, rich in soluble fiber, can lead to the production of gas during the fermentation process in the colon.

Do animals fart?

All humans fart, but not all animals do. Different animals have varying digestive systems that influence flatulence production.

Do rabbits fart?

Yes, rabbits fart due to their plant-based diet and digestive process involving fermentation in the cecum. Excessive gas buildup can be harmful to rabbits if not expelled properly.

Do spiders fart?

The possibility of spiders farting exists, but it has not been extensively studied. Their unique digestive system suggests gas production during liquid digestion.

Do birds fart?

Birds can fart, but evidence of this phenomenon is scarce. Some theories propose that birds may not fart frequently due to their rapid digestion process.

Did dinosaurs fart?

Dinosaurs, like other animals, did fart. Their historical flatulence played a role in the planet’s climate during the Mesozoic Era.

Read more about how the body works:

Source: www.sciencefocus.com

Elon Musk’s $56 billion compensation for Tesla deemed excessive by judge

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In a court filing on Tuesday, a Delaware judge ruled in favor of investors who contested Elon Musk’s $56 billion pay package from Tesla, stating that it was excessive. The judge concluded that the compensation had been improperly established by Tesla’s board of directors and revoked it. If the decision is upheld in a potential appeal, Tesla’s board would need to create a new compensation plan for Musk.


Elon Musk responded on Twitter/X, saying, “Never incorporate a company in Delaware.”

Five years ago, Tesla shareholder Richard Tornetta filed a lawsuit accusing the company’s CEO, Elon Musk, of improperly directing negotiations on compensation packages and the board of directors lacking independence. The court’s decision directed Tornetta to cooperate with Musk’s legal team regarding the judge’s order, which can be appealed to the Delaware Supreme Court.

Musk’s compensation trial in November 2022 revealed that the money would be used to fund interplanetary travel. He testified, “This is how we’re going to get humans to Mars, so Tesla can help potentially achieve that.”

Tesla’s board argued that the package was necessary to keep Elon Musk committed to the electric car maker. The judge disagreed, noting that the defense failed to prove the need for such an unprecedented compensation plan. She instructed the parties to work on the final order implementing her decision.

The plaintiffs’ legal team also argued that the board had a duty to either reduce Musk’s salary or find another CEO and ensure that he worked full-time at Tesla instead of focusing on other projects.

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Amit Batish of executive compensation research firm Equilar estimated in 2022 that Musk’s package was about six times the combined compensation of the 200 highest-paid executives in 2021.

In July, Tesla directors agreed to return $735 million to the company to settle shareholder claims that the company had overpaid in a separate lawsuit.

Source: www.theguardian.com

Excessive Cannabis Use Associated with Numerous Health Problems According to New Study

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A Yale University study that analyzed the genomes of more than 1 million people revealed genetic factors associated with cannabis use disorder and potential links to psychiatric problems, substance abuse, and lung cancer risk. The importance of understanding the health effects is emphasized.Credit: Illustration by Michael S. Helfenbein

A comprehensive study conducted by researchers at Yale University and involving the analysis of the genomes of more than 1 million people has provided new insights into the biology of cannabis use disorder. The study also investigated links to various mental illnesses, the propensity to abuse other substances such as tobacco, and the potential increased risk of lung cancer associated with cannabis use.

For this study, researchers analyzed genome-wide genetic variation in individuals from multiple ancestry groups enrolled in the U.S. Department of Veterans Affairs’ Million Veterans Program, one of the world’s largest genetic databases. set and incorporated additional information from several other genomic databases. . They were able to identify dozens of genetic variants associated with cannabis use disorder, as well as a variety of behavioral and health problems associated with cannabis use disorder.

Understand the risks of marijuana use

The study was led by Daniel Levey, assistant professor of psychiatry, and Joel Gelernter, Foundation Professor of Psychiatry and Professor of Genetics and Neuroscience, and was published Nov. 20 in the journal Psychiatry. natural genetics.

“Understanding the biology of cannabis use disorder can help us better understand associated disorders and inform the public about the risks associated with cannabis use,” said Levy, lead author of the study. .

According to the U.S. Centers for Disease Control and Prevention, marijuana is the most commonly used federally illegal drug in the United States, with more than 48 million people (18% of Americans) using marijuana at least once in 2019. There is. Previous research has shown that approximately one-third of marijuana users develop cannabis use disorder, a pattern of problematic cannabis use that results in clinically significant impairment and distress. Defined.

Genetic factors and health risks associated with cannabis use

The new findings provide insight into the genetic factors underlying this phenomenon and other health risks that may be associated.

For example, researchers found that variants in genes encoding three different types of receptors on neurons are associated with an increased risk of developing cannabis use disorder.

They found that these mutations associated with cannabis use disorder were also associated with the development of lung cancer. However, the authors added that more research is needed to distinguish the effects of marijuana use from the effects of tobacco use and other environmental factors on cancer diagnosis.

“This is the largest genome-wide study of cannabis use disorder ever conducted, and as more states legalize or decriminalize marijuana use, studies like this one will “This could help us understand the public health risks associated with this increase,” said Gelernter.

Reference: “Multi-ancestral genome-wide association study of cannabis use disorder provides insight into disease biology and public health implications” Daniel F. Levey, Marco Galimberti, Joseph D. Dieck, Frank R. Wendt, Arjun Bhattacharya, Dora Koller, Kelly M. Harrington, Rachel Quaden, Emma C. Johnson, Priya Gupta, Mahantesh Birader, Max Lamb, Megan Cook, Veera M. Rajagopal, Stephanie LL Empke, Han Zhou, Yaira Z. Nunez, Henry R. Kranzler, Howard J. Edenberg, Alpana Agrawal, Jordan W. Smaller, Todd Lentz, David M. Hougaard, Anders D. Borglum, Ditte Demotis, Veterans Affairs Million – Veterans Program, J. Michael Gaziano, Michael J. Gandal, Renato Polimanti, Murray B. Stein, Joel Gelernter, November 20, 2023, natural genetics.
DOI: 10.1038/s41588-023-01563-z

Source: scitechdaily.com