Fibre – Evolution’s Keystone

Alberts, B., Johnson, A. & Lewis, J. et al. (2014). Molecular Biology of the Cell. Garland Science.
Examines cellular processes involved in nutrient absorption.

Mayr, E. (1997). This Is Biology: The Science of the Living World. Harvard University Press.
Discusses the evolutionary pressures that shaped biological systems, including digestive adaptations.

Smith, B. D. (1995). The Emergence of Agriculture. Scientific American Library.
Explores how fibre-rich diets formed the foundation of human survival during the transition to agriculture.

Ungar, P. S. (2012). Evolution of the Human Diet: The Known, the Unknown, and the Unknowable. Oxford University Press.
Illustrates fibre’s role in early human diets and its influence on digestive system evolution.

Guyton, A. C. & Hall, J. E. (2016). Textbook of Medical Physiology. Elsevier.
Comprehensive overview of gastrointestinal physiology and nutrient absorption in the digestive system.

Furness, J. B. (2006). The Enteric Nervous System. Blackwell Publishing.
Highlights the interplay between fibre, gut motility, and the enteric nervous system.

Turnbaugh, P. J., Ley, R. E., & Hamady, M. et al. (2007). “The human microbiome project: Exploring the microbial part of ourselves.” Nature , 449(7164), 804–810.
Examines the symbiotic relationship between dietary fibre and gut microbiota.

Flint, H. J., Scott, K. P., & Duncan, S. H. et al. (2012). “Microbial degradation of complex carbohydrates in the gut.” Gut Microbes , 3(4), 289–306.
Discusses fibre fermentation by gut bacteria and the production of short-chain fatty acids (SCFAs).

Louis, P. & Flint, H. J. (2009). “Diversity, metabolism, and microbial ecology of butyrate-producing bacteria from the human large intestine.” FEMS Microbiology Letters , 294(1), 1–8.
Focuses on the health benefits of butyrate-producing bacteria supported by fibre intake.

Ludwig, D. S. (2002). “The glycemic index: Physiological mechanisms relating to obesity, diabetes, and cardiovascular disease.” JAMA , 287(18), 2414–2423.
Explores fibre’s role in regulating energy and stabilising blood sugar levels.

Jenkins, D. J., Wolever, T. M., & Taylor, R. H. et al. (1981). “Glycemic index of foods: A physiological basis for carbohydrate exchange.” The American Journal of Clinical Nutrition, 34(3), 362–366.
Introduces the glycemic index and the impact of fibre on metabolic health.

Slavin, J. L. (2005). “Dietary fibre and body weight.” Nutrition, 21(3), 411–418.
Highlights fibre’s role in appetite regulation and weight management.

Rooks, M. G. & Garrett, W. S. (2016). “Gut microbiota, metabolites, and host immunity.” Nature Reviews Immunology, 16(6), 341–352.
Describes SCFAs’ effects on immune regulation and inflammation reduction.

Pavlov VA, Tracey KJ. (2012). The vagus nerve and the inflammatory reflex–linking immunity and metabolism. Nat Rev Endocrinol. 2012 Dec;8(12):743-54. doi: 10.1038/nrendo.2012.189. PMID: 23169440; PMCID: PMC4082307.
Explores the gut–brain axis and fibre’s role in systemic inflammation control.

Maslowski, K. M. & Mackay, C. R. (2011). “Diet, gut microbiota, and immune responses.” Nature Immunology, 12(1), 5–9.
Links dietary fibre to enhanced gut microbiota health and immune function.

Wrangham, R. W. (2009). Catching Fire: How Cooking Made Us Human. Basic Books.
Discusses the reliance on fibrous plant foods in early human evolution.

Aiello, L. C. & Wheeler, P. (1995). “The expensive-tissue hypothesis.” Current Anthropology, 36(2), 199–221.
Examines how fibre-rich diets supported the energy demands of larger brains.

Anderson, J. W., Baird, P., & Davis, R. H. et al. (2009). “Health benefits of dietary fibre.” Nutrition Reviews, 67(4), 188–205.
Reviews fibre’s role in preventing chronic diseases and supporting metabolic stability.

Reynolds, A., Mann, J., & Cummings, J. et al. (2019). “Carbohydrate quality and human health: A series of systematic reviews and meta-analyses.” The Lancet, 393(10170), 434–445.
Quantifies the benefits of high-fibre diets in reducing non-communicable diseases.

Slavin, J. (2013). “Fiber and prebiotics: Mechanisms and health benefits.” Nutrients, 5(4), 1417–1435.
Explores the mechanisms by which fibre and prebiotics support gut microbiota, digestive function, and metabolic health.

Vogel, V. & Sheetz, M. (2006). “Local force and geometry sensing regulate cell functions.” Nature Reviews Molecular Cell Biology, 7(4), 265–275.
Highlights mechanotransduction processes activated by fibre.

Stephen, A. M. & Cummings, J. H. (1980). “Mechanisms of action of dietary fibre in the human colon.” Nature, 284(5753), 283–284.
Demonstrates how dietary fibre regulates gut motility and transit time by influencing colonic fermentation and mechanical pressure, supporting digestive health.

Cummings, J. H. & Macfarlane, G. T. (1997). “Role of intestinal bacteria in nutrient metabolism.” Clinical Nutrition, 16(1), 3–11.
Investigates how intestinal bacteria ferment dietary fibre and other nutrients, producing metabolic byproducts important for gut health.

Brown, A. J., Goldsworthy, S. M., & Barnes, A. A. et al. (2003). “The orphan G protein-coupled receptors GPR41 and GPR43 are activated by propionate and other short-chain carboxylic acids.” Journal of Biological Chemistry, 278(13), 11312–11319.
Explores SCFAs’ roles in immune modulation and metabolism.

Chambers, E. S., Preston, T., Frost, G., & Morrison, D. J. (2018). “Role of gut microbiota-generated short-chain fatty acids in metabolic and cardiovascular health.” Current Nutrition Reports, 7(4), 198–206.
Highlights the impact of SCFAs on inflammation, appetite, and cardiovascular health.

O’Keefe, S. J., Li, J. V., & Lahti, L. et al. (2015). “Fat, fibre and cancer risk in African Americans and rural Africans.” Nature Communications, 6, 6342.
Explores the protective role of fibre against colorectal cancer in high-risk populations.