Fats and oils are composed of fatty acids, which can vary in the length of their carbon chains. The length of the carbon chain influences the properties, metabolism, and health effects of the fat. Fatty acids are generally categorized as short-chain, medium-chain, long-chain, and very-long-chain, depending on the number of carbon atoms they contain.
Here’s a breakdown of the different carbon chain lengths found in various fats and oils, along with their common names:
Short-Chain Fatty Acids (SCFAs): 2-6 Carbon Atoms
Acetic acid (2 carbons): Found in vinegar and produced by gut bacteria during fiber fermentation.
Propionic acid (3 carbons): Found in dairy products and produced by gut bacteria.
Butyric acid (4 carbons): Found in butter and animal fats; also produced in the gut during fiber digestion.
20 Eicosapentaenoic (EPA) Fatty fish (salmon, sardines)
22 Behenic acid Peanut oil, rapeseed oil
22 Docosahexaenoic (DHA) Fatty fish, algae oil
24 Lignoceric acid Peanut oil, animal fats
Notes:
Saturated fatty acids: These fatty acids are typically found in animal fats, butter, and coconut oil, and they tend to be solid at room temperature.
Unsaturated fatty acids: These include monounsaturated and polyunsaturated fatty acids, which are often found in plant oils and fish oils and are liquid at room temperature.
This range of fatty acids, categorized by their carbon length, provides various nutritional benefits and characteristics, influencing how they are absorbed and used by the body.
Why are the odd numbers missing?
The absence of odd-numbered fatty acids (such as 5, 7, 9, 11, 13, etc.) in common fats and oils is due to the way fatty acids are synthesized in nature. Here's why:
1. Fatty Acid Synthesis in Nature:
Fatty acids are primarily synthesized through a process called fatty acid biosynthesis. This process occurs in both plants and animals and involves adding two-carbon units at a time, starting with acetyl-CoA, which is a two-carbon molecule. This stepwise addition of two-carbon units results in fatty acids that typically have even numbers of carbon atoms (e.g., 12, 14, 16, 18, 20 carbons).
Even-numbered fatty acids dominate because the synthesis pathway is highly efficient with two-carbon units, leading to fatty acids with carbon lengths of 4, 6, 8, 10, and so on.
2. Odd-Numbered Fatty Acids Are Less Common:
Odd-numbered fatty acids do exist, but they are much less common in nature and usually found in small quantities.
These are typically produced via alternative metabolic pathways. For instance, some odd-chain fatty acids are synthesized by certain bacteria and can be found in trace amounts in dairy products and ruminant fats (e.g., butter, milk, and cheese).
Propionyl-CoA (a three-carbon molecule) can be a starting point in the synthesis of odd-numbered fatty acids. However, this process is less efficient and less common than the two-carbon addition method that leads to even-numbered chains.
3. Sources of Odd-Chain Fatty Acids:
Although rare, odd-numbered fatty acids can be found in certain foods:
Pentadecanoic acid (15 carbons) and heptadecanoic acid (17 carbons) are odd-numbered fatty acids that can be found in small amounts in dairy fat and the meat of ruminants (like cows and sheep).
These odd-chain fatty acids are also sometimes found in marine organisms and certain bacterial or microbial sources.
4. Function and Importance of Odd-Chain Fatty Acids:
Though less common, odd-chain fatty acids, especially pentadecanoic acid (C15) and heptadecanoic acid (C17), are gaining interest in nutrition science. Recent studies suggest they may have beneficial effects on metabolic health, such as improving insulin sensitivity and reducing inflammation, but these findings are still being researched.
Summary of Key Points:
Even-numbered fatty acids dominate because of the biosynthetic process that adds two-carbon units during fatty acid synthesis.
Odd-numbered fatty acids do exist but are rare and typically arise from alternative pathways involving bacterial metabolism or specific animal tissues.
Foods like dairy and ruminant meat contain small amounts of odd-chain fatty acids, such as pentadecanoic and heptadecanoic acids.
This biochemical explanation accounts for the scarcity of odd-chain fatty acids in common fats and oils and their predominant presence in specialized or microbial sources.
How much should we be eating?
The optimal intake of C15:0 (pentadecanoic acid) is still an emerging area of research, and there is no formal dietary guideline or established recommended daily intake for it yet. However, some recent studies and emerging science have suggested potential intake ranges based on observed health benefits in populations with higher circulating levels of C15:0.
Current Research Insights:
Association with Health Benefits:
Studies observing populations with higher levels of C15:0 in their blood (through the consumption of whole-fat dairy and ruminant meats) suggest that these people may have better metabolic health, improved insulin sensitivity, and lower risks of heart disease and inflammation.
Based on these observations, some researchers have proposed that an optimal daily intake could be around 20-50 mg per day of C15:0 from natural sources like dairy and meat.
Practical Dietary Sources: To get approximately 20-50 mg of C15:0 per day from food, you might consume:
1-2 servings of full-fat dairy (e.g., a glass of whole milk, a serving of butter, or cheese).
1-2 servings of grass-fed ruminant meat (e.g., beef or lamb).
For example:
Whole milk (1 cup) contains around 3-4 mg of C15:0.
Butter (1 tablespoon) provides around 1-2 mg.
Grass-fed beef (3 oz) may contain 20-25 mg of C15:0.
Supplementation:
Some companies are beginning to offer C15:0 supplements based on the idea that increasing levels of this fatty acid could offer health benefits, particularly for those who do not consume much dairy or ruminant meats. These supplements typically provide a controlled dosage of around 100-200 mg of C15:0 per day.
Moderation in Diet:
While C15:0 appears to have potential health benefits, it’s important to consume it as part of a balanced diet rich in whole, unprocessed foods. Over-consuming high-fat dairy or meats may carry other risks (such as excess calories, saturated fat, and cholesterol), so balancing your intake of C15:0 with a diet that includes plenty of vegetables, fruits, and whole grains is crucial.
Final Thoughts:
While no official guidelines exist yet for C15:0 intake, aiming for around 20-50 mg per day through natural food sources like full-fat dairy and grass-fed meat seems like a reasonable target based on current research. Keep an eye on this evolving area of nutritional science for more concrete recommendations in the future.
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“Pentadecanoylcarnitine also had dose–response antagonist activities for both histamine H1 and H2 receptors, with half-maximal inhibitory concentrations of 10.9 and 6.1 µM, respectively (Figs. 4c and d). Maximum pentadecanoylcarnitine histamine H1 and H2 receptor antagonist activities were 71% and 98%, respectively, compared to the positive control (histamine), demonstrating its role as an antihistamine nutrient.
In addition, pentadecanoylcarnitine had dose–response agonist activities for both serotonin 1A and 1B (5-HT1A and 5-HT1B) receptors, with half-maximal effective concentrations of 9.6 and 9.3 µM, respectively (Figs. 4e and f). Maximum pentadecanoylcarnitine 5-HT1A and 5-HT1B agonist activities were 78% and 74%, respectively, compared to the positive control (serotonin hydrochloride), demonstrating its role as a serotonin mimic.
Effective concentrations of pentadecanoylcarnitine across all six pharmacological targets, ranging from 3.2 to 10.9 µM, were aligned with similar concentrations, ranging from 0.7 to 6.7 µM, that resulted in clinically relevant activities in human cell systems mimicking various disease states.”
”Relevant to mitochondrial support, we previously reported that C15:0 at concentrations between 10 and 50 µM restored mitochondrial function in human cell-based studies, including reduction of mitochondrial reactive oxygen species2. The current study offers further insights into how intracellular C15:0 may improve mitochondrial function, including enabling the generation of a long chain acylcarnitine, pentadecanoylcarnitine. Unexpectedly, beyond the role of supporting mitochondrial function, pentadecanoylcarnitine had potent pleiotropic activities, including directly attenuating disease in human cell-based systems and effectively targeting clinically relevant receptors.
The current study demonstrated clinically relevant and dose-dependent activities of pentadecanoylcarnitine at concentrations between 0.7 and 6.7 µM. Specifically, pentadecanoylcarnitine had broad anti-inflammatory activities, including lowering multiple pro-inflammatory cytokines and chemokines (including IL-1α and MCP-1) in four human cell systems mimicking chronic inflammation, autoimmune disease, lung inflammation, chronic obstructive pulmonary disease, dermatitis, psoriasis, cancer, and cardiovascular disease. These discovered activities of pentadecanoylcarnitine go against the general knowledge of long-chain acylcarnitines. Namely, higher circulating concentrations of long-chain acylcarnitines have traditionally been associated with a higher risk of age-related conditions, including inflammation, mitochondrial dysfunction, cardiovascular disease, type 2 diabetes, and osteoarthritis18–21. In the face of chronic disease states, raised concentrations of long-chain acylcarnitines have been attributed to dysfunctional mitochondria that spill long-chain acylcarnitines into serum and plasma instead of effectively using them for fuel22. Interestingly, odd-chain acylcarnitines decrease with age while circulating concentrations of long-chain acylcarnitines tended to increase with age22. Further studies are needed to evaluate how declining pentadecanoylcarnitine with age may contribute to age-related breakdown, including mitochondrial dysfunction.”
“The endocannabinoid system (ECS) has gained increasing attention due to its ubiquitous role in supporting both physiological and mental health25. While current evidence supports that the ECS may be targeted to treat type 2 diabetes, Parkinson’s and Alzheimer’s diseases, pain, anxiety and stress, sleep disorders, inflammation and immune diseases, and cancer26–32, the very short half-lives of circulating 2-arachidonoylglycerol and anandamide have been barriers to using these two endocannabinoids as administered therapeutics25. The current study indicates that pentadecanoylcarnitine is a stable compound produced directly from exogenous C15:0, and clinical trials are warranted to assess the ability for pentadecanoylcarnitine to engage the ECS and provide therapeutic activities better than other endocannabinoids.
In addition to acting as a full CB1 and CB2 agonist, the current study showed that pentadecanoylcarnitine is a histamine 1 (H1R) and histamine 2 (H2R) receptor antagonist. Histamine receptor activation is a critical component of many allergic diseases, including asthma, dermatitis, and rhinitis, and compounds that inhibit histamine receptors are attractive therapeutic targets for these conditions33. In addition to inhibiting H1R and H2R, we found that pentadecanoylcarnitine lowered interferon-γ-inducible protein (IP-10) in a system mimicking Th1 type cutaneous inflammation. IP-10 is a chemokine that plays a role in chronic allergy inflammation, providing consistency between pentadecanoylcarnitine’s human cell-based efficacy and receptor-based activities34.
The global prevalence of allergies is on the rise, and with an estimated 1 in 5 people affected by asthma, allergic rhinitis, atopic dermatitis or food allergies, there is an urgent need to better understand underlying risk factors for this increase35,36. While there is a lack of studies evaluating associations between C15:0 and allergies, Stravik et al. evaluated relationships between maternal intake of cow’s milk during lactation with the onset of food allergies in offspring, including use of C15:0 as a biomarker of cow’s milk intake37. They found higher C15:0 dietary intake and resultant higher C15:0 concentrations in maternal red blood cells and breast milk and were associated with a lower risk of physician-diagnosed allergies in offspring at 12 months of age. While this study attributed cow’s milk intake during lactation as a potential means to reduce the risk of food allergies in infants, our current study suggests that a C15:0 metabolite, pentadecanoylcarnitine, could play a direct role in reducing the risk of allergies.”
What I understand is, PUFA's have double bonds which breaks and oxidises on heating, so adding Omega 3 oils to cooking may not be a good idea, as they are PUFA's. That is the reason saturated fat is deemed best for cooking.
I don't mean to deter you from trying. Just putting this across.
True, they might be better taken in capsules. I don’t think much is required of them. The rest would be ok? Some blend of olive oil, ghee, coconut, canola? Bearing in mind food has them too.
chatgpt
“
If you're looking to create a blend of oils and fats for cooking that provides an optimal balance of saturated fats, monounsaturated fats, and stable polyunsaturated fats without sacrificing stability during cooking, here are some considerations:
Saturated fats: These fats are very heat-stable and ideal for high-heat cooking.
Monounsaturated fats (MUFAs): These are also fairly heat-resistant and great for medium to high-heat cooking.
Omega-3 fats (like those found in flaxseed or fish oil) are delicate and break down at high temperatures, so they aren’t ideal for cooking but can be used as a finishing oil or supplement.
Omega-6 fats: Should be included in moderation and come from stable sources when cooking.
Suggested Oil and Fat Blend for Cooking:
1. Base: Ghee or Grass-Fed Butter (40-50%)
Saturated fat content: Ghee and grass-fed butter are rich in saturated fats, including beneficial odd-chain fatty acids like C15:0 and C17:0. They are also very heat-stable, with ghee having a high smoke point of around 485°F (252°C).
Why it works: These fats provide stability at high heat, flavor, and the nutritional benefits of saturated fats, including fat-soluble vitamins like A, D, E, and K2.
Quantity: About 40-50% of your blend should be ghee or grass-fed butter.
2. Monounsaturated Fat: Extra Virgin Olive Oil or Avocado Oil (30-40%)
Monounsaturated fat content: Both olive oil and avocado oil are rich in oleic acid, a monounsaturated fat that is fairly resistant to oxidation. Olive oil has a smoke point of around 375-405°F (190-207°C), while avocado oil has a higher smoke point of around 520°F (271°C).
Why it works: Monounsaturated fats are stable at medium-high temperatures and offer cardiovascular benefits. They also contribute to a balanced fatty acid profile.
Quantity: About 30-40% of the blend should come from these oils.
3. Coconut Oil or MCT Oil (10-20%)
Saturated fat content: Coconut oil is rich in medium-chain triglycerides (MCTs), which are quickly metabolized for energy and stable at high heat (smoke point around 350°F (177°C)). MCT oil is even more refined and can be used in place of coconut oil for a neutral taste.
Why it works: Coconut oil adds another layer of heat stability, energy-boosting MCTs, and antimicrobial properties.
Quantity: 10-20% of the blend should be coconut oil or MCT oil, depending on your flavor preferences.
4. High-Stability Oil: High-Oleic Sunflower or Safflower Oil (Optional, 5-10%)
Monounsaturated fat content: High-oleic versions of sunflower or safflower oils are rich in oleic acid, similar to olive and avocado oil, but are processed for very high heat use. The smoke point of high-oleic sunflower oil can be as high as 450-475°F (232-246°C).
Why it works: This oil is optional for users looking to increase the smoke point of the blend or cook at very high temperatures, like deep-frying.
Quantity: If desired, use 5-10% of the blend for extra high-heat tolerance.
Sample Blend Recipe:
Fat/Oil Quantity Purpose
Ghee or Grass-Fed Butter 40-50% (e.g., 1/2 cup) Base for high heat, stability, flavor
Smoke point: This blend is suitable for most cooking methods, including sautéing, roasting, and even frying, depending on the exact ratio and choice of fats. It offers a smoke point range of about 400-485°F (204-252°C), depending on the exact ingredients.
Nutritional balance: This mix provides a good balance of saturated fats (heat stability and structure) and monounsaturated fats (heart health) without the risk of omega-3 breakdown under heat.
Flavor: The ghee and coconut oil will provide a rich, buttery flavor, while olive oil or avocado oil adds mild, fruity notes. For neutral flavor, adjust the ratio of coconut oil or opt for MCT oil.
Important Tips:
Omega-3 oils (like flaxseed or fish oil) should not be included in a cooking blend due to their low smoke points and susceptibility to oxidation. Instead, consume these oils raw or as a supplement.
Omega-6 fats: It’s best to avoid too much omega-6 from unstable sources like vegetable oils (corn, soybean, and sunflower), which can lead to inflammation when consumed in excess. The high-oleic versions of sunflower or safflower oils used in this blend are designed for cooking stability and contain primarily monounsaturated fats.
Conclusion:
This blend provides a stable, nutrient-rich cooking fat that combines the best of saturated fats for heat stability, monounsaturated fats for health benefits, and a small amount of medium-chain triglycerides for energy. It’s versatile for a variety of cooking methods while avoiding the breakdown of delicate fatty acids like omega-3s.”
My understanding is that refined olive oil and refined coconut oil have higher heat stability/smoke points than the extra virgin/virgin variation, which IMHO (although refined/processed items are generally undesirable) would be better in combination with ghee (refined butter).
There is no single “ideal” mix of fatty acids that fits everyone, as individual requirements for fat intake can vary depending on factors such as age, gender, health status, and activity level. However, based on current scientific understanding, there are general guidelines for the types and quantities of fatty acids humans need for optimal health. These fatty acids can be categorized into saturated fats, monounsaturated fats, and polyunsaturated fats (PUFAs) (including omega-3 and omega-6 fatty acids).
Recommended Daily Intake of Fatty Acids:
Total Fat:
Fat should make up about 20-35% of total daily calories.
For a 2,000-calorie diet, this translates to about 44-77 grams of fat per day.
Saturated Fat:
The general recommendation is to limit saturated fat intake to less than 10% of total calories.
For a 2,000-calorie diet, this is approximately 22 grams per day.
However, recent research shows that certain saturated fats, like C15:0 (pentadecanoic acid) and C17:0 (heptadecanoic acid), may have health benefits, so focusing on quality sources is important.
Monounsaturated Fat (MUFA):
Ideally, MUFAs should make up 15-20% of total calories.
This translates to about 33-44 grams per day on a 2,000-calorie diet.
MUFAs are beneficial for heart health and should come from sources like olive oil, avocados, and nuts.
Polyunsaturated Fats (PUFA):
PUFAs should make up 5-10% of total calories.
For a 2,000-calorie diet, this is about 11-22 grams per day.
PUFAs include both omega-3 and omega-6 fatty acids, and maintaining a proper balance between them is essential.
Specific Requirements for Omega-3 and Omega-6:
Omega-3 Fatty Acids:
The ideal daily intake for omega-3s (especially EPA and DHA) is about 250-500 mg per day.
For ALA (alpha-linolenic acid), the recommended intake is 1.1 grams per day for women and 1.6 grams per day for men.
Omega-3s are anti-inflammatory and important for heart, brain, and overall cellular health.
Omega-6 Fatty Acids:
The recommended intake for omega-6 (mostly linoleic acid) is about 12 grams per day for women and 17 grams per day for men.
Omega-6 fatty acids are essential but must be balanced with omega-3s to avoid excessive inflammation. Ideally, the ratio of omega-6 to omega-3 should be between 1:1 and 4:1.
Ideal Daily Breakdown:
For someone on a 2,000-calorie diet, here’s a rough breakdown of ideal fat intake:
Total Fat: 60-70 grams
Saturated Fat: Up to 20 grams (preferably from quality sources like grass-fed dairy or meat)
Fatty15 is an expensive, high-hyped supplement and all the info I have found is written by one or both of the owners of the company that sells it, so probably bias.
I actually just started taking C15 today along with my HWP. Here is a link to a podcast that gives some background information it’s the creator of Fatty15. podcasts.apple.com/us/podca...
I have been taking Fatty15 for seven months. My B1 sweet-spot has dropped from 1000mg B1 hcl oral to ODing on 250mg. I am currently on a B1 break. My major problem has been Anxiety!!!!
Why has B1 sweet-spot declined? Maybe, B1 therapy is life-support for dysfunctional mitochondria; the Fatty15 has repaired and there are less dysfunctional mitochondria which require less life-support. And, the B1 is too much energy.
I know of one PwP that has taken a Fatty15 for a year. She has been on B1 Therapy for 5 months.
My advice, to anyone on B1 Therapy, if you start feeling anxiety, take a B1 break and when you start back reduce your B1 dose.
She replied (before B1 to any positive on Fatty15): "I have energy, I'm sleeping ok through the night, I'm able to accomplish more throughout my day, I'm able to talk and visit with people for longer periods without anxiety. So yes, I'm seeing positive results."
With a few months on B1 how reply: “I'm doing well and seeing some improvement. I'm doing multiple therapies and taking multiple supplements so I don't know if I can attribute my improvement to b1-therapy.I do think I'm at the right dose and will stay there.” And, “I am, I considered dropping fatty 15 because of the expense. I decided to stay on it. I think it is a very good product.”
I take C15 daily for the last few months, as well. No big changes noted. I may be more consistent with taking 2 a day, instead of one, just to maximize benefits
Ah, here is another video that says c15 is not essential as humans make it from short chain fatty acids and eating fibre.
Ferroptosis ie cell death from iron is caused by eating heme iron from meat.
So if you eat lots of fibre ie plant material c15 will increase, heme iron will decrease.
Our ancestors pooped out 100g or more of fibre per day (from fossil dung records) so we’d need to eat a huge amount of fibre per day to replicate that.
He doesn’t argue that c15 isnt beneficial, just that you’d be better eating masses of plants and no meat to get it. Which seems to correlate more with other research that meat and dairy are bad for you for all cause mortality.
Consuming 100 grams of fiber in a day is significantly above the recommended daily intake (which is around 25-38 grams for most adults). While it's possible to reach this target, it requires a well-planned diet, incorporating high-fiber foods such as legumes, whole grains, vegetables, fruits, and seeds.
Here’s an example of a high-fiber daily meal plan that provides close to 100 grams of fiber:
Breakfast:
Chia Seed Pudding with Berries and Almonds
3 tablespoons of chia seeds: ~15 grams of fiber
1 cup raspberries: ~8 grams of fiber
2 tablespoons ground flaxseeds: ~4 grams of fiber
1/4 cup raw almonds: ~4 grams of fiber
1 cup unsweetened almond milk: ~1 gram of fiber
Breakfast Total: ~32 grams of fiber
Snack:
Apple with Peanut Butter
1 large apple with skin: ~5 grams of fiber
2 tablespoons natural peanut butter: ~3 grams of fiber
Snack Total: ~8 grams of fiber
Lunch:
Lentil and Quinoa Salad with Vegetables
1 cup cooked lentils: ~15.6 grams of fiber
1 cup cooked quinoa: ~5 grams of fiber
1 cup steamed broccoli: ~5 grams of fiber
1 medium carrot, grated: ~2 grams of fiber
1/4 cup chopped red bell pepper: ~1.5 grams of fiber
2 tablespoons tahini dressing: ~1 gram of fiber
Lunch Total: ~30 grams of fiber
Snack:
Vegetable Sticks with Hummus
1 cup raw carrot sticks: ~4 grams of fiber
1 cup cucumber slices: ~1 gram of fiber
1/2 cup hummus: ~6 grams of fiber
Snack Total: ~11 grams of fiber
Dinner:
Black Bean and Sweet Potato Bowl with Avocado
1 cup cooked black beans: ~15 grams of fiber
1 medium sweet potato (with skin): ~4 grams of fiber
1/4 avocado: ~3 grams of fiber
1/2 cup cooked spinach: ~2 grams of fiber
1 tablespoon chia seeds (sprinkled on top): ~5 grams of fiber
Dinner Total: ~29 grams of fiber
Daily Fiber Total: ~110 grams of fiber
Breakdown of Key Components:
Legumes: Lentils, black beans, and hummus are incredibly fiber-rich.
Seeds: Chia seeds, flaxseeds, and almonds pack a fiber punch in small amounts.
Whole grains: Quinoa is included for fiber and protein, but you could also use brown rice or oats.
Fruits and Vegetables: Raspberries, broccoli, sweet potatoes, apples, and avocado add significant amounts of fiber.
Important Considerations:
Gradual Increase: If you're not used to such a high fiber intake, gradually increase your intake to avoid digestive discomfort, bloating, or gas.
Water Intake: Fiber needs plenty of water to move through your digestive system efficiently. Drink at least 8-10 glasses of water per day to support healthy digestion.
Variety: Incorporate a wide variety of fiber sources to ensure you're getting both soluble and insoluble fibers for overall gut health.
This meal plan should provide well over 100 grams of fiber, which is well above typical daily recommendations, and it’s packed with nutrients to support overall health.
he amount of fiber in your stool depends on various factors, including how your body processes fiber and the type of fiber you consume. Generally, not all the fiber you eat passes through your digestive system unchanged—some of it is fermented by gut bacteria in the large intestine, particularly soluble fiber, while insoluble fiber tends to pass through relatively intact and contributes more directly to stool bulk.
Types of Fiber:
Soluble Fiber: This type of fiber dissolves in water and forms a gel-like substance in the gut. It’s partially or completely fermented by gut bacteria and contributes to stool mass indirectly through bacterial growth.
Insoluble Fiber: This type of fiber doesn’t dissolve in water and passes through the digestive system largely unchanged, adding bulk to the stool.
Estimating Fiber in Stool:
On average, 30-50% of the fiber you consume is not digested or fermented and passes through into your stool. The rest is either fermented by gut bacteria or broken down by digestive processes.
Insoluble fiber (like that found in vegetables, whole grains, and some seeds) is more likely to pass through unchanged, while soluble fiber (found in legumes, fruits, and some seeds like chia and flax) is more likely to be fermented and contribute less directly to stool bulk.
Daily Diet Example:
Using the example diet that provides 110 grams of fiber:
If we assume 40-50% of the fiber passes through (a reasonable estimate), approximately 44 to 55 grams of fiber would end up in your stool.
Breakdown:
Insoluble Fiber: Most of the fiber from foods like vegetables, whole grains, and nuts (found in chia seeds, quinoa, carrots, broccoli, apples, and flaxseeds) is insoluble, contributing more directly to stool bulk.
Soluble Fiber: The fiber from legumes, oats, and some fruits (like black beans, lentils, and raspberries) will be partially fermented by gut bacteria but still contribute indirectly to the stool through increased bacterial mass.
Conclusion:
If you consume 110 grams of fiber as outlined in the example diet, you can expect to excrete approximately 44 to 55 grams of fiber in your stool, assuming 40-50% of it passes through undigested. Keep in mind that individual variations in digestion, hydration, and gut health can affect these numbers.
Eek I doubt I could eat that much in a day which makes you wonder how ancestors ever managed to poop that much out 😳
Nutrients Potentially Missing or Low:
Vitamin B12: Absent in plant-based foods. A supplement is required.
Vitamin D: Limited in plant-based diets unless supplemented or through fortified foods.
Omega-3 (EPA/DHA): While you get ALA from flaxseeds and chia seeds, consider an algal oil supplement for the important omega-3 fatty acids EPA and DHA, particularly for brain and heart health.
Calcium: May need to be monitored or supplemented with fortified plant-based milks or a calcium supplement, depending on individual needs.
Iron and Zinc: While present in plant-based sources, absorption is lower, so intake may need to be monitored, especially for those at risk of deficiencies (e.g., menstruating women).
Conclusion:
This diet is nutrient-dense and covers many essential vitamins and minerals. However, you might need to supplement with:
Vitamin B12.
Vitamin D.
Possibly calcium, iron, or zinc (depending on individual needs).
EPA/DHA (omega-3s) from an algal oil supplement.
If you focus on adding fortified foods (like plant-based milk for calcium and vitamin D) and supplements for vitamin B12 and omega-3s, this diet can meet most essential nutrient needs.
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