Dietary fiber from crustaceans, insects, and mushrooms may promote digestion and weight loss.
Dietary fiber from crustaceans, insects, and mushrooms may promote digestion and weight loss.
The Power of Chitin: Enhancing Digestion, Lowering Body Fat, and Promoting Weight Loss
Darren Muir/Stocksy
Eating foods rich in dietary fiber is an essential part of a healthy diet. Most people are aware that fiber can be found in fruits, vegetables, legumes, and whole grains. However, there are lesser-known sources of fiber that offer numerous benefits to the body, such as the exoskeletons of crustaceans and insects, as well as mushrooms and other fungi.
One of the lesser-known sources of fiber is chitin, which can be found in the exoskeletons of crustaceans and insects, as well as in mushrooms and other fungi. Recent research conducted by the Washington University School of Medicine in St. Louis has shown that consuming chitin can enhance digestion, lower body fat, and promote weight loss.
What is Chitin?
Chitin is a naturally occurring biopolymer found in the exoskeletons of crustaceans like shrimp and lobster, as well as in the cell walls of mushrooms and other fungi. It acts similarly to the protein keratin found in human nails, helping to provide a hard, protective outer shell for insects and crustaceans. Chitin is sometimes used as a food additive and in supplements, under the name chitosan.
As an insoluble fiber, chitin aids digestion by helping to move materials through the gastrointestinal system. Moreover, previous research has shown that chitin offers additional benefits to the body, including acting as a prebiotic in the gut microbiome, reducing inflammation, preventing constipation, promoting weight loss, and offering skin protection.
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Chitin, Digestion, and the Immune Response
The research team at the Washington University School of Medicine led by Dr. Steven Van Dyken wanted to understand how the body responds to different types of fiber. They specifically focused on the immune responses triggered by chitin, which is abundant in various types of foods.
When chitin is consumed, it leads to stomach distention, triggering an immune response. This response prompts the production of enzymes called chitinases, which break down chitin. Dr. Van Dyken explained that studying this process could provide insights into how to improve metabolic health.
How Chitin Impacts Weight
The researchers used a mouse model to investigate the impact of chitin on weight. Mice fed a high-fat diet were given chitin, and the results were striking. The mice that could not produce chitinases to break down chitin gained the least weight, had the lowest body fat measurements, and resisted obesity compared to the mice that either did not receive chitin or were able to break it down.
These findings align with previous studies that have shown improved metabolic health when consuming dietary fibers that are not efficiently digested. Dr. Van Dyken noted that activating type 2 immunity, which was observed in the mice that resisted obesity and showed reduced chitin digestion, is also associated with a lean state and metabolic health.
Dietary Variety and Human Health
While the research offers exciting insights into the potential benefits of consuming chitin, it’s important to note that this study was conducted using animal models. Monique Richard, a registered dietitian nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics, highlights that research on mice may not always translate to the same results in humans. Factors like the presence of bacteria in the gastrointestinal tract play a vital role in breaking down ingested foods, which may differ between mice and humans.
However, Richard emphasizes the importance of incorporating a variety of fiber-rich foods into our diets. Consuming both soluble and insoluble fiber from sources such as beans, whole grains (like oatmeal), fruits (with their pulp and/or skins), vegetables (especially mushrooms, celery, cauliflower, green beans, and leafy greens) can contribute to sustained energy, weight management, and the reduction of risk factors for conditions like insulin resistance, high cholesterol levels, and heart disease.
Richard recommends consuming a minimum of 25-35 grams of fiber per day, with examples like half a cup of pinto beans providing approximately 7-8 grams. Meeting with a registered dietitian nutritionist can also help individuals tailor a well-balanced, varied diet that best suits their nutritional needs.
The Future of Chitin Research
Dr. Van Dyken and his team are continuing their investigation into the pathways influenced by chitin digestion and the potential therapeutic targeting of these pathways to treat metabolic diseases. While more research is needed, the findings thus far highlight the potential beneficial effects of chitin on digestion, weight management, and overall metabolic health.
As researchers delve deeper into the impact of chitin on the body and its potential applications, maintaining a diverse and balanced diet, rich in fiber from various sources, remains a cornerstone of overall health and well-being.