September 2023 Issue

U N I V E R S I T Y O F N O R T H F L O R I D A
NUTRINEWS
BENEFITS
OF
FIBER
Acacia
Fiber

TABLE OF CONTENTS
"YOUR DIET IS A BANK ACCOUNT. GOOD FOOD
CHOICES ARE GOOD INVESTMENTS."
Bethenny Frankel
04.
MESSAGE FROM THE CHAIR
Chair of the Nutrition and Dietetics at the UNF
NUTRITION SCIENCE
07. Acacia Fiber
08.
09.
LUNCH BOX
Fruit Parfait
MONTHLY HACKS
Easy Ways to Implement Fiber in the Diet
NUTRITION RESEARCH
13. What is Fiber?
16.
SPORTS NUTRITION
Fiber Impacting Athlete Performance
NUTRINEWS STAFF
22. Meet the Team

Message from
the Chair
MY NAME IS ANDREA ARIKAWA, AND I AM A PROFESSOR AND CHAIR
OF THE DEPARTMENT OF NUTRITION AND DIETETICS AT UNF. JUST A
LITTLE BIT ABOUT MYSELF, I AM ORIGINALLY FROM SÃO PAULO,
BRAZIL, BUT I HAVE BEEN LIVING IN THE U.S FOR OVER 23 YEARS. I
HAVE A PH.D IN NUTRITION FROM THE UNIVERSITY OF MINNESOTA
AND PRIOR TO JOINING UNF IN 2014, I CONDUCTED RESEARCH
STUDIES AS A RESEARCH ASSISTANT PROFESSOR. I CURRENTLY
TEACH RESEARCH-FOCUSED CLASSES IN OUR DOCTORATE
PROGRAM AND MY RESEARCH INTERESTS INVOLVE INFLAMMATION,
DIET, AND THE MICROBIOME.
I WOULD LIKE TO TAKE A MOMENT TO EXTEND A WARM WELCOME TO
ALL AS WE STEP INTO THE FALL SEMESTER, AND TO SHARE WITH
YOU ONE OF MY GOALS FOR THIS ACADEMIC YEAR. ONE OF MY
PRIORITIES OVER THE NEXT FEW MONTHS IS TO STRENGTHEN THE
CONNECTION BETWEEN THE DEPARTMENT OF NUTRITION AND
DIETETICS AND OUR ALUMNI. WE WILL START BY KEEPING YOU
INFORMED ABOUT THE DEPARTMENT’S ACHIEVEMENTS, PROVIDING
MORE OPPORTUNITIES FOR NETWORKING, AND FACILITATING THE
EXCHANGE OF RESOURCES AND SCHOLARLY OUTPUTS THAT COULD
PIQUE YOUR INTEREST.
4

THIS YEAR, WE HAVE SEEN AN EXCITING INCREASE IN OUR
STUDENT ENROLLMENT. WE WELCOMED 60 STUDENTS INTO
OUR UNDERGRADUATE PROGRAMS, 45 STUDENTS INTO OUR
MASTER’S PROGRAMS, AND 12 STUDENTS INTO OUR
DOCTORATE IN CLINICAL NUTRITION PROGRAMS. OUR
NEWEST PROGRAM IS THE INTEGRATED FUTURE GRADUATE
PROGRAM, WHICH STARTED IN THE FALL 2022 AND IS
FLOURISHING UNDER THE DIRECTION OF DR. JAMISHA
LEFTWICH. LASTLY, I AM PLEASED TO INTRODUCE TO YOU
NUTRINEWS, A MONTHLY PUBLICATION ENTIRELY PRODUCED
BY OUR NUTRITION STUDENTS UNDER THE EXPERT GUIDANCE
OF DR. ALI JAHAN-MIHAN. THIS SERVES AS AN ILLUSTRATION
OF THE TYPES OF SCHOLARLY PRODUCTS WE INTEND TO
SHARE WITH YOU ON A REGULAR BASIS. I HOPE YOU ENJOY
IT!
IN THE FORTHCOMING MONTH, I HOPE TO SHARE WITH YOU
MORE EXCITING NEWS ABOUT OUR DEPARTMENT. I AM ALSO
KEEN ON HEARING ABOUT YOUR INSIGHTS ON POTENTIAL
AVENUES THROUGH WHICH WE CAN FORTIFY OUR
CONNECTION WITH OUR ALUMNI. WE WILL BE REACHING OUT
SOON.
THANK YOU FOR BEING PART OF OUR COMMUNITY!
5

HAPPY
LABOR DAY
LETS
CELEBRATE
OUR
___________________
HARD WORK
___________________

FOOD SCIENCE
Acacia Fiber
and gastrointestinal health
By: Brianna Ransome
What is acacia fiber, and
how does it affect gastrointestinal health?
Cacia gum (AG), a remarkable soluble secretion found on the trunks
and branches of Acacia Senegal and Acacia Seyal trees, has
emerged as a versatile hydrocolloid with a wide array of applications
in both food and non-food industries. Its unique properties, including
low viscosity and high solubility in water, have made it a favored
choice for emulsification, encapsulation, coating, and
confectioneries, accounting for more than three-quarters of its
industrial uses. However, beyond its functional applications, AG is
recognized for its potential as a prebiotic, offering exciting
possibilities for promoting gut health.
What Makes AG a Promising Prebiotic?
As the term suggests, prebiotics serve as food for our gut
microbiota, the diverse community of microorganisms residing in our
digestive system. AG's distinctive composition meets the stringent
criteria to be regarded as a prebiotic. It resists digestion from the
mouth to the duodenal phase, ensuring it reaches the colon intact,
where colonic microbes can ferment it. This fermentation process
stimulates the growth of beneficial probiotics, such as
Bifidobacterium and Lactobacillus, associated with improved gut
health and overall well-being.
Moreover, AG has been linked to producing short-chain fatty acids
(SCFAs) during fermentation. SCFAs, such as acetate, propionate,
and butyrate, are crucial in maintaining a healthy gut environment.
They lower luminal pH, creating an unfavorable environment for
harmful pathogens, and provide energy for the cells lining the
intestinal wall, thereby enhancing intestinal motility.
The soluble secretion from Acacia trees, known as Cacia gum or
AG, is not just a mere food additive but a potential prebiotic that
can contribute to a healthier gut microbiota. Its ability to
selectively nourish beneficial probiotics and promote the
production of SCFAs makes it a fascinating ingredient for
exploration. AG may find itself in the spotlight as a critical player
in improving gut health and overall well-being as research
advances.
References
Rawi, M. H., Abdullah, A., Ismail, A., & Sarbini, S. R. (2021). Manipulation of Gut Microbiota Using Acacia Gum Polysaccharide. ACS omega, 6(28),
17782–17797. https://doi.org/10.1021/acsomega.1c00302
7

The Lunch Box
COMFORTING FALL
FRUIT PARFAIT
By: Jace Brown
A hallmark of the fall is
undoubtedly its home-cooked
foods. While comforting, many
of these staples don’t contain
much nutrition. If you’re looking
for a taste of fall that’s equally
nutritious, a fall fruit parfait may
be your answer.
This recipe gets its fiber mainly
from sliced apples and bran
flakes.According to the Mayo
Clinic an apple contains about
4.5 grams of fiber.
Furthermore, bran flakes have
5.5 grams of fiber per three
fourths of a cup. Other
increases to the fiber content
are almonds which include 3.5
grams of fiber in one ounce
and dried cranberries with 2.3
grams per 0.33 cup.
Ingredients:
• Pumpkin spice yogurt
• Sliced apples
• Dried Cranberries
• Bran flakes
• Almonds (Optional)
• Cinnamon (Optional)
8

Monthly Hacks
HOW TO ADD
MORE FIBER TO
YOUR MEALS
By: Sophia Harris
Fiber is an important carbohydrate that is
needed to maintain homeostatic balance
within the body. It regulates how the body
uses sugar, prolongs satiety, and controls
blood sugar. Fiber also reduces the risk of
obtaining certain conditions, such as heart
disease, diabetes, diverticular disease,
constipation, and some cancers. 1

10
There are many ways to increase the
amount of fiber you consume. One way
is to incorporate fruits and vegetables
into every meal, as many fruits and
vegetables contain the fiber that is
needed to gain those health benefits. It’s
best to eat three servings of vegetables
and two servings of fruit at every meal in
order to consume the right amount of
fiber needed for each day. 2 Some fruits
that are high in fiber include raspberries,
apples, oranges, tangerines, pears,
blueberries, and strawberries. 3
Cauliflower, carrots, sweet potatoes,
squash, artichoke hearts, broccoli, Hass
avocados, and Brussels sprouts are some
vegetables that have a massive amount
of fiber compared to other vegetables. 3
You can also bump up your fiber intake
by including nuts, seeds, and fruits in
your snacks, as all are great sources of
fiber. You can incorporate these into
your diet by adding them to yogurt,
oatmeal, salads, and stir-fries. 2
If you are a person who likes to eat
cereal in the morning, you can either
choose a high fiber cereal or add a few
tablespoons of wheat bran to a cereal
that you already enjoy. Another easy way
to integrate more fiber into your diet is
to add or replace processed grains with
whole grains. Focus on foods like brown
rice, wild rice, barley, whole wheat
pasta, whole wheat bread, and bulgur
wheat. You can also add fiber to baked
goods by using whole grain flour,
crushed bran cereal, unprocessed wheat
bran, or uncooked oats when baking
cookies, muffins, and cakes.
Adding more legumes to your diet can
also increase your fiber intake. Beans
can be incorporated into several meals,
such as soups, salads, and even nachos.
4 Alternatively, you can use legumes to
replace meat in recipes like chili. 3 Some
examples of high-fiber legumes include
lentils, split peas, black beans, pinto
beans, kidney beans, chickpeas, green
peas, and edamame. 5 Incorporating oat
bran or wheat germ into salads, soups,
yogurt, and cereal can also be a good
way to add more fiber to meals that may
be lacking in this macronutrient.

In addition, whole fruits, especially the
ones mentioned above, can help increase
the amount of fiber in your diet. Whole
fruits are better than fruit juices because
they have more fiber than juice. Therefore,
adding whole fruits to your baked goods
can also increase the fiber content of baked
sweets. 3 Salads are another excellent way
to pack in more high-fiber foods. Dark leafy
greens like kale, arugula, and spinach are
great sources of fiber, and you can add
other ingredients like legumes, whole
grains, seeds, nuts, and fruits to further
increase the amount of fiber in your salads.
You can even add these ingredients to
foods like yogurt and oatmeal if you need a
boost of fiber. 6
When it comes to snacks, know that
they do not have to just consist of plain
fruit and nuts; you can be a bit creative.
For example, try air-popped popcorn,
celery and peanut butter, carrots and
hummus, orange and string cheese, kale
chips and guacamole, sunflower seeds
and ¼ cup of cottage cheese, blueberries
and a dollop of Greek yogurt, or a fruit
salad with a drizzle of fruit juice or
yogurt. 5,6 Remember that there are an
infinite number of ways to consume
fiber. I hope that this article helps you
find the ways that work best for you!
References
1. Harvard School of Public Health. Fiber. The Nutrition Source. Published June 6, 2018. Accessed July 31, 2023.
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/.
2. Mayo Clinic. Dietary fiber: Essential for a healthy diet. Mayo Clinic website. Published November 4, 2022. Accessed July 31, 2023.
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983.
3. Harvard Medical School. How to get more fiber in your diet. Harvard Health Publishing. Published May 20, 2021. Accessed July 31, 2023.
https://www.health.harvard.edu/staying-healthy/how-to-get-more-fiber-in-your-diet.
4. UCSF Health. Increasing fiber intake. UCSF Health. Published March 14, 2019.Accessed July 31, 2023.
https://www.ucsfhealth.org/education/increasing-fiber-intake.
5. Cleveland Clinic Health Essentials. 31 High-fiber foods you should be eating. Cleveland Clinic. Published March 10, 2023. Accessed July 31,
2023. https://health.clevelandclinic.org/high-fiber-foods/.
6. Lehman S. 14 Simple ways to increase your fiber intake. Verywell Fit. Updated September 27, 2022. Accessed July 31, 2023.
https://www.verywellfit.com/why-your-body-needs-fiber-2505934.
11

FALL FRUITS AND
VEGETABLES
VEGETABLES:
BEETS
BELL PEPPERS
BROCCOLI
BRUSSEL SPORUTS
CABBAGE
CARROTS
CAULIFLOWER
CELERY
COLLARD GREENS
GARLIC
GINGER
GREEN BEANS
HERBS
KALE
LETTUCE
MUSHROOMS
ONIONS
PARSNIPS
PEAS
POTATOES
RADISHES
RUTABAGAS
SPINACH
SWEET POTATOES
SWISS CHARD
TURNIPS
FRUITS:
APPLES
BANANAS
CRANBERRIES
GRAPES
KIWI
LEMONS
LIMES
MANGOS
PEARS
PINEAPPLES
PUMPKINS
RASPBERRIES
WINTER SQUASH
12
HTTPS://SNAPED.FNS.USDA.GOV/RESOURCES/NUTRITION-EDUCATION-
MATERIALS/SEASONAL-PRODUCE-GUIDE/FALL

NUTRITION RESEARCH
Fiber
What is fiber and why do we need it in our diet?
BY: TAVIANNA BROOKS
Fiber, also called dietary fiber or roughage, is
a member of the carbohydrate family that
plays a significant role in our health.1-4 Unlike
other carbohydrates that break down into
glucose during digestion, fiber does not
undergo digestion.1-4 Rather, fiber passes
through the intestines undigested,
regulating bowel movements and
maintaining bowel health.1-4 You have
probably heard of fiber’s ability to prevent
constipation.1-4 Fiber softens and increases
the weight and size of stool, allowing it to
pass through easily.1-4 In addition to bowel
health, fiber’s functions include controlling
blood sugar, lowering cholesterol levels, and
increasing satiety.1-4
The main fiber categories are soluble
and insoluble, but they can be further
divided based on their fermentability,
viscosity, and if they are dietary and/or
functional (some fibers can occur
naturally in plants and be synthetically
made as well).1-4 A fiber’s ability to
dissolve in water is the main difference
between soluble and insoluble fibers.1-4
As soluble fiber passes through the
intestines, it creates a gel-like material,
which feeds good gut bacteria.2
Insoluble fiber, on the other hand, builds
up material to create stool and promote
bowel movements.1,3
13

NUTRITION RESEARCH
14
Naturally-occurring dietary fibers include
cellulose, hemicellulose, lignins, betaglucans,
pectins, guar gum,
oligosaccharides, and resistant starches.2
Cellulose and hemicellulose are found in
plant cell walls and in cereal grains.2 Lignins
are found in whole wheat products, nuts,
and vegetables.2 Cellulose, hemicellulose,
and lignins are all insoluble.2 Beta-glucans,
found in oats and barley, are a type of
soluble fiber that is highly fermentable in
the intestines and acts as a prebiotic.2
Pectins are another highly-fermentable
soluble fiber found in fruits that slow
digestion.2 Guar gum is a soluble,
fermentable fiber commonly used in foods
as a thickener.2 Oligosaccharides and
resistant starches, found in various
vegetables and whole wheat foods, are
soluble, fermentable fibers that act as
prebiotics.2 Functional fibers like psyllium,
polydextrose, and polyols are extracted
from plants or synthetically made.2
Oligosaccharides, pectins, and resistant
starches are a few examples of fibers that
could be classified as dietary or functional.2
American children and adults require 25
to 35 grams of fiber daily; however, most
Americans consume only 15 grams a
day.2 Including more fiber in the diet
may be beneficial because fiber
consumption decreases the risk of
chronic diseases like cancer and
coronary heart disease.5 In a randomized
controlled trial of French adults, the
highest fiber intake recorded was
associated with “lower risk of overweight
and elevated waist-to-hip ratio, [and
high] blood pressure.”6 In this study,
soluble fiber was mentioned as being
less effective;6 however, soluble fiber has
been shown to reduce plasma
cholesterol concentrations.7,8 Fiber is
also associated with the maintenance of
healthy body weight, as fiber-rich foods
tend to have fewer calories and increase
feelings of satiation.1,9
REFERENCES
1. MAYO CLINIC. DIETARY FIBER: ESSENTIAL FOR A HEALTHY DIET. MAYO CLINIC. PUBLISHED 2021.
ACCESSED JULY 31, 2023. HTTPS://WWW.MAYOCLINIC.ORG/HEALTHY-LIFESTYLE/NUTRITION-AND-
HEALTHY-EATING/IN-DEPTH/FIBER/ART-20043983.
2. HARVARD SCHOOL OF PUBLIC HEALTH. FIBER. THE NUTRITION SOURCE. PUBLISHED JUNE 6, 2018.
ACCESSED JULY 31, 2023.
HTTPS://WWW.HSPH.HARVARD.EDU/NUTRITIONSOURCE/CARBOHYDRATES/FIBER/.
3. CLEVELAND CLINIC. WHAT’S THE DIFFERENCE BETWEEN SOLUBLE AND INSOLUBLE FIBER?
HEALTH ESSENTIALS FROM CLEVELAND CLINIC. PUBLISHED FEBRUARY 1, 2021. ACCESSED JULY 31,
2023. HTTPS://HEALTH.CLEVELANDCLINIC.ORG/WHATS-THE-DIFFERENCE-BETWEEN-SOLUBLE-AND-
INSOLUBLE-FIBER/.
4. CDC. FIBER: THE CARB THAT HELPS YOU MANGE DIABETES. CENTERS FOR DISEASE CONTROL
AND PREVENTION. PUBLISHED DECEMBER 28, 2021. ACCESSED JULY 31, 2023.
HTTPS://WWW.CDC.GOV/DIABETES/LIBRARY/FEATURES/ROLE-OF-FIBER.HTML.
5. LATTIMER JM, HAUB MD. EFFECTS OF DIETARY FIBER AND ITS COMPONENTS ON METABOLIC
HEALTH. NUTRIENTS. 2010;2(12):1266-1289. DOI:10.3390/NU2121266
6. LAIRON D, ARNAULT N, BERTRAIS S, ET AL. DIETARY FIBER INTAKE AND RISK FACTORS FOR
CARDIOVASCULAR DISEASE IN FRENCH ADULTS. AM J CLIN NUTR. 2005;82(6):1185-1194.
DOI:10.1093/AJCN/82.6.1185
7. GRUNDY MM, EDWARDS CH, MACKIE AR, GIDLEY MJ, BUTTERWORTH PJ, ELLIS PR. RE-
EVALUATION OF THE MECHANISMS OF DIETARY FIBRE AND IMPLICATIONS FOR MACRONUTRIENT
BIOACCESSIBILITY, DIGESTION AND POSTPRANDIAL METABOLISM. BR J NUTR. 2016;116(5):816-833.
DOI:10.1017/S0007114516002610
8. RIDEOUT TC, HARDING SV, JONES PJ, FAN MZ. GUAR GUM AND SIMILAR SOLUBLE FIBERS IN THE
REGULATION OF CHOLESTEROL METABOLISM: CURRENT UNDERSTANDINGS AND FUTURE
RESEARCH PRIORITIES. VASC HEALTH RISK MANAG. 2008;4(5):1023-1033. DOI:10.2147/VHRM.S3512
9. LIU S, WILLETT WC, MANSON JE, HU FB, ROSNER B, COLDITZ G. RELATION BETWEEN CHANGES IN
INTAKES OF DIETARY FIBER AND GRAIN PRODUCTS AND CHANGES IN WEIGHT AND DEVELOPMENT
OF OBESITY AMONG MIDDLE-AGED WOMEN. AM J CLIN NUTR. 2003;78(5):920-927.
DOI:10.1093/AJCN/78.5.920

SPORTS NUTRITION
DOES FIBER INCREASE
ATHLETIC PERFORMANCE?
By: Andrea Butler
16
This type of food can be smooth, rough, bitter, sweet, bland, and most
importantly, makes everything flow properly! That’s right, it’s fiber.
Dietary fiber is located in plants, fungi, bacteria and can be chemically
digested.1 In addition, fiber has three significant properties of
fermentability, viscosity, and solubility.1 According to the CDC, fiber is
classified into two types, soluble and insoluble.2 Soluble fiber
dissolves in water helping the digestion process occur at a faster rate.
This type of fiber is found in oats, berries, and beans. Insoluble fiber
adds bulk to stool which causes bowel movements to increase. Some
foods associated with insoluble fiber are vegetables, seeds, and whole
grains. Since the body does not fully breakdown or absorb fiber, there
is a relationship between an individual’s glycemic response and dietary
fiber.2 For instance, Mizelman et al stated that foods high in soluble
fiber have a low glycemic index, meaning the food will slow an increase
in blood sugar.3 This mechanism is seen to benefit endurance athletes
with their performance compared to foods with a high glycemic index
that has an opposing result. The effect of low and high glycemic index
carbohydrate intake before exercise has mixed outcomes showing
either no benefits or improvement on performance.3

Therefore, Mizelman et al conducted a randomized control trial (RCT) to
determine if university soccer players can obtain health benefits from a lowglycemic
index, fiber rich diet without consequences on performance. 3 Twentyseven
male and female athletes received either a pulse-based diet or continued
on their regular diet for four weeks, with a two-week washout period and
switching diets for another four weeks. The pulse-based diet encompassed two
servings per day of split peas, lentils, chickpeas, or beans in meals. Two hours
before soccer games the athletes were given lentil-based nutrition bars or high
glycemic index nutrition bars. Furthermore, Mizelman et al measured body
composition, serum lipids, and plasma insulin from blood samples. Athletic
performance was assessed during match play in the fourth week of each diet
phase to determine their velocity, accelerations, and decelerations.
The results showed that women had higher HDL on the pulse-based diet
compared to a regular diet at four weeks, with no effect on insulin. In terms of
body composition, sex differences with men having lower fat % and fat mass
compared to women. In addition, there were no notable contrasts in athletic
performance between diet phases. For example, maximal velocity was 25 (3)
km/h during the pulse-diet and 27 (3) km/h during the control-diet. Time spent
resting/walking was 91 (6)% during the pulse-diet compared to 92 (5)% for the
control-diet. Time spent running was 7 (3)% during the pulse-diet and 6 (3)%
during the control-diet. Pulse diet players covered a mean distance of 9180
compared to control diet players having a mean distance of 8987. Overall,
despite the high fiber content of the pulse-based diet, there were no negative
effects or significant improvements on athletic performance. 3
17

Similarly, Grubic et al established a randomized crossover study with twelve
resistance trained males to determine if a whey protein-plant fiber food bar
would maintain glucose homeostasis and improve performance. 4 The athletes
consumed a carbohydrate matched dextrose or a food bar containing 20 g of
whey 30-minutes before, mid-way, and after intense exercise. The participants
performed eleven resistance exercises and strength tests to rate perceptions of
muscle soreness and hypoglycemia before and after the exercise. The researchers
also measured blood samples to assess catabolic and inflammatory markers.
The results of the study showed that blood glucose was significantly higher 30-
minutes post ingestion for the carbohydrate group while insulin was greater with
the whey protein-plant fiber food bar. The analysis revealed no significant
interactions in muscle soreness for the food bar group; however, the
carbohydrate group saw slight increases in ratings. In addition, there were no
significant interactions between the strength tests and the food bar group.
Whereas the lifting volume during the strength test was significantly reduced for
the carbohydrate group. In terms of hypoglycemia, there were no significant
effects in hypoglycemic symptoms or stomach upset. Overall, the main findings
of Gubric et al demonstrates that ingesting the whey protein-plant fiber food bar
before, during, and after exercise could promote a low-moderate glycemic
response that can help athletes maintain exercise capacity and hasten recovery. 4
Although both studies showed no negative consequences to a high fiber meal
before exercising, no two athletes will experience similar outcomes in
performance. Many athletes who perform in intermediate-high intensity sports
fear increasing dietary fiber before exercising due to gastrointestinal (GI)
discomfort during games. 3 An estimated 20-60% of athletes suffer from the
stress caused by excessive exercise and depending on the intensity, between 30-
60% suffer from GI symptoms. 5 This may be due to eating foods high on the
glycemic index too close before the hours of exercising slows digestion and
causes distress as the body attempts to distribute energy during the workout, as
well as continue digesting the fiber. 3 Moreover, current GI troubles such as a
“leaky gut” will negatively impact fiber digestion combined with intense exercise
may result in bloating and diarrhea. 1
18

According to Kapoor et al, researchers theorized that changes in diet and intense
exercise can alter the gut microbiomes of humans but very few studies assess the
connection to highly fit athletes. 5 Since fiber has properties of solubility and
fermentability, dietary fiber such as guar gum can be metabolized by colonic
bacteria into short-chain fatty acids (SCFAs). SCFAs are essential for gut health
because they are the main energy source for colonic cells. Therefore, Kapoor et al
developed a randomized crossover study to determine the influence of prebiotic
partially hydrolyzed guar gum (PHGG) dietary fiber on the gut microbiota of male
athletes who follow an exercise-rich lifestyle. The participants followed a daily
6g PHGG dietary supplement or placebo for four weeks then went on a threeweek
washout period. After the three weeks, the participants followed another
four weeks of crossover alternative administration. All participants completed a
quality of life questionnaire and fecal defecation characteristics questionnaire.
Some categories were frequency, diarrhea, and loose or hard defecation. The
researchers examined fecal samples from extracted DNA and determined gut
microbiome abundance by a terminal restriction fragment length polymorphism
(T-RFLP) analysis. Their main findings showed that PHGG intake significantly
increased in phylum Actinobacterium but decreased in Bacteroidetes
compared to the placebo. In addition, a high frequency of reduction in diarrhea
during the questionnaire was associated with an abundance of phylum
Firmicutes/Bacteroidetes ratio and genera Bacteroidetes/Prevotella ratio for
the PHGG intervention compared to the placebo. The data revealed that even at
low dosages, PHGG intake modulates GI microbiomes and improves gut health.
Lastly, to determine whether the PHGG fiber influenced quality of life, covariates
where taken from the participants. These results showed a positive correlation
between Firmicutes and Bacteroidetes with food and exercise covariates. Thus,
intaking PHGG dietary fiber positively influences the abundance of the gut
microbiome in healthy athletes, improving exercise related GI symptoms and
overall recovery. 5
References:
1. Jaago M, Timmusk US, Timmusk T, Palm K. Drastic Effects on the Microbiome of a Young Rower Engaged in High-Endurance Exercise After a Month Usage of a Dietary Fiber Supplement.
Frontiers in nutrition (Lausanne). 2021;8:654008-654008. doi:10.3389/fnut.2021.654008
2. Fiber: The CARB that helps you manage diabetes. Centers for Disease Control and Prevention. June 20, 2022. Accessed July 24, 2023. https://www.cdc.gov/diabetes/library/features/role-offiber.html#:~:text=Specifically%2C%20fiber%20can%20help%3A,sugar%20in%20your%20target%20range.
3. Mizelman E, Chilibeck PD, Hanifi A, Kaviani M, Brenna E, Zello GA. A Low-Glycemic Index, High-Fiber, Pulse-Based Diet Improves Lipid Profile, but Does Not Affect Performance in Soccer
Players. Nutrients. 2020;12(5):1324-. doi:10.3390/nu12051324
4. Grubic TJ, Sowinski RJ, Nevares BE, et al. Comparison of ingesting a food bar containing whey protein and isomalto-oligosaccharides to carbohydrate on performance and recovery from an
acute bout of resistance-exercise and sprint conditioning: an open label, randomized, counterbalanced, crossover pilot study. Journal of the International Society of Sports Nutrition.
2019;16(1). doi:10.1186/s12970-019-0301-z
5. Kapoor MP, Koido M, Kawaguchi M, et al. Lifestyle related changes with partially hydrolyzed guar gum dietary fiber in healthy athlete individuals – A randomized, double-blind, crossover,
placebo-controlled gut microbiome clinical study. Journal of functional foods. 2020;72:104067-. doi:10.1016/j.jff.2020.104067
19

HAPPY
GRANDPARENT'S
DAY!
10 SEPTEMBER
2023

Meet the team
Editor in Chief
Delaney
Tindal
Co-Editor in Chief
Leigh Anne
Vanzant
Head Publisher
Ashley
Demmery
Media Manager
Maddie
Levenson
Faculty Advisor
Dr. Alireza
Jahan-Mihan
Treasurer
Grace
Scoggins
22

Meet the team
Secretary Flyer Creator Publisher
Izzy
Kaitlin
Bailey
Vicario Fredrick Taylor
Publisher
Carole
Stringfield
Editor
Giovana
Faria
Editor
Sophia
Sardella
23

Meet the team
Editor Writer Writer
Ali
Tavianna Brianna
Walker
Brooks Ransome
Writer
Jace
Brown
Writer
Andrea
Butler
Writer
Sophia
Harris
24

Meet the team
Writer
Madi
Cashman
25