This is an example of a diet analysis that comes from allowing the person to recall what they ate in the last 24 hours. This man submitted his eating regime and included actual gram amounts of all foods eaten (they were individually weighed). Foods are mostly organic plant based with only a little biodynamic yoghurt and some Quorn (mushroom extract) as the main processed food contribution.
Overall this eating regime supplies more than adequate levels of most nutrients with only a couple falling short. Let’s have a look at a few.
Fibre intake is interesting. Especially in light of the recent ABC Catalyst program on Gut Bugs and fibre.We have Part 1 embedded in this article for you to view later. The Australian RDI for fibre for a man this age is 38grams per day. He eats twice this amount during the 24hr recall. Yet traditional hunter gathers can eat over 100grams per day (as seen on the catalyst episode).
Because he is trying to get more fibre in the diet, Psyllium is added. Surprisingly when we looked at which foods contributed the most fibre in his diet, ground flaxseed came out on top with Psyllium 6th on the list.
The site Examine.com has this to say about Psyllium
Psyllium is the common word used to refer to fibres taken from the plant known as Plantago ovata. Plantago psyllium is used synonymously, and is where the fiber name is derived from. Also called Psyllium Husk, Psyllium Fiber, Metamucil (brand name), ispaghula, plantago psyllium, plantago ovata, plantago. Psyllium can be bought in husks or powder, with no significant difference between either option for the most commonly used purposes of psyllium.
And from the scientific literature we have –
Psyllium fibre can be fractionated into three components:
A highly (greater than 80%) fermentable component totalling 15–20% of psyllium weight
An unfermentable (less than 20%) component comprising 10–15% of psyllium weight
A poorly (30%) fermentable bulk-forming component constituting 55–60% of psyllium weight
Psyllium is richest in Xylose (59%) and arabinose (22.3%) while also possessing a uronic acid content (6.1%), galactose (3.7%), glucose (3.5%), rhamnose (3.0%), mannose (1.6%) and barely detectable ribose content (0.01%).
Here is the Catalyst episode on Fibre and Gut Bugs
The youtube version is here for those not seeing above link
Another nutrient whose intake was well above the RDI was Vitamin K also known as Phylloquinone. Again, an assumption was that it must be all coming from Kale. In fact, all the greens supplied bountiful amounts. We checked on the upper safety limits for Vitamin K intake and according to the Australian Government’s National Health and Medical Research Council, no upper limit has been set, especially when the source is only food. All good.
Flaxseed rated high in several nutrients including Omega 3 fats, so we have included a nutritional analysis of the Linseed next. It is based on the amount eaten in this man’s 24hr recall.
Nutrients found to be low
The nutrient intake that could be improved upon included Vitamin A and Vitamin B12. We used the Whole Food & Nutrient Synergy Book to help fill in these missing foods. (He kindly purchased a copy)