Scientists have cracked the code on how dietary fiber protects your body from sugar’s harmful effects

A new study from the University of California, Irvine, may finally reveal how Dietary fiber It protects the body from the damage of sugar, and how to start protecting yourself from the intestines.

Researchers at the UCLA School of Medicine found that inulin, a natural fiber found in vegetables such as onions, garlic and artichokes, can remodel Bacteria that live in your intestines To stop fructose before it reaches the liver.

“We found that eating one of these species Dietary fiber is called inulin“It changes the bacteria in the gut to promote consumption of harmful dietary fructose,” said lead researcher Chulson Jang, Ph.D., of UCLA’s Laboratory of Nutrient Metabolism and Disease.

The results, published in the journal Nature Metabolism, reveal a new level of… The protection provided by fibers, Not just in digestion, but in how the body handles sugar on a molecular level.

Zhang and his team discovered that when people eat fructose (a common sugar in fruit and sweetened foods), gut bacteria in the small intestine can metabolize it before it reaches the liver. But without enough fiber, too much fructose “spills out,” taxing the liver and leading to fat accumulation.

by Feeding gut bacteria With inulin, researchers found that microbes burn fructose earlier, preventing a cascade of damage.

Even more surprising is that once these bacteria were “primed” with inulin, they were able to reverse the signs of fatty liver disease, reduce fat accumulation and boost the liver’s natural antioxidants.

Jang says research proves that not all calories are created equal.

He says their work gives “insight into how fiber protects our health from harmful nutrients like fructose.”

The study focused on non-obese participants: people who may slip under the radar but still face hidden risks from high-sugar diets.

Gang noted that metabolic damage is not limited to those who are overweight. Even people who appear healthy can experience liver fatigue and insulin resistance if their gut microbes aren’t equipped to handle excess fructose.

“By identifying specific gut bacteria and the metabolic pathways involved, our findings can guide personalized nutrition strategies,” Zhang said.

He added that future research will explore whether there is anything else Common fiber outside of inulin It can lead to similar protective effects.

The implications extend beyond the laboratory. If certain fibers can train gut microbes to neutralize sugar before it harms the liver, it could open the door to new treatments for fatty liver disease. Diabetes and obesity And even cancer.

For now, researchers explain that the findings suggest that fiber not only aids digestion, but can also be an advocate for metabolic health.

“For example, by checking how well someone’s gut bacteria remove fructose before the body absorbs it, we can choose the appropriate prebiotic or probiotic supplement for that person to improve outcomes and reduce side effects,” Zhang said.