Big MAC: Microbiota Accessible Carbohydrates

The big MAC concept, far beyond the famous hamburger, refers to carbohydrates accessible to the microbiota. They have been postulated as its main food, and different studies have linked them to greater microbial diversity and better general health status.

What are big MACs?

Big MAC, or microbiota-accessible carbohydrates, are non-digestible polysaccharides on which the microbiota feeds. Most of them meet the definition of soluble fiber.

The term “fiber” refers to the part of carbohydrates that, although edible, resists the processes of digestion and absorption. Thus, it is able to reach the large intestine intact, where its microbiota will have the opportunity to ferment it.

Unfortunately, not all fibers are fermentable, that is, not all are accessible to the microbiota. Said property,  that of fermentability, is only attributable to soluble fiber, i.e. it has the ability to retain water, swell and form viscous gels in the intestine.

Rather, the  insoluble fiber can not be fermented, or may be very slowly. However, despite not having this property, it is equally beneficial for other reasons. Its main feature lies in its ability to clean the intestine, removing waste from its walls.

Why should big MACs be fermentable?

The fermentability of carbohydrates is important because this is the only way healthy microbiota have access to them and are therefore able to nourish themselves. Without them, beneficial microorganisms could not survive and multiply, and pathogens would become stronger.

Furthermore, this fermentation  is a fundamental process for the microbiota to manufacture substances such  as short-chain fatty acids,  which exert positive nutritional, trophic, metabolic, immunological and anti-inflammatory effects.

What are the benefits of microbiota accessible carbohydrates?

The benefits of big MAC are attributable to a healthy microbiota, highlighting:

• Intestinal Benefits. Healthy microorganisms are able to improve and stabilize the integrity of the intestinal barrier, as well as improve transit through the intestine.

• Anti-inflammatory effects. The microbiota is capable of producing substances with great anti-inflammatory power, but butyric acid is especially important. It is worth remembering that chronic cellular inflammation is the first step towards Alzheimer’s disease, cancer, diabetes mellitus, cardiovascular disease, premature aging and obesity, among others.
• Trophic effects. The fermentation of big MAC is essential for the microbiota to provide us with nutrients such as short-chain fatty acids and vitamins such as K, B12, biotin and folic acid.
• Immunomodulatory properties. A healthy microbiota is able to stimulate the intestinal immune response, improving the action of some elements of the body’s natural defense, such as IgA antibodies, macrophages,  Natural Killer cells, T cells, interferon and interleukins. In addition, it synthesizes components with antimicrobial action.

• Neuropsychiatric properties. A healthy gut microbiota and a poorly permeable gut are essential for good mental health.

What foods are rich in big MAC?

Within the big MAC we find resistant starch, beta-glucans, fructooligosaccharides and inulin, mucilage and pectin. Next, we’ll show you which foods contain them:

• Resistant starch. It can be found mainly in rice, potatoes and oats that have been cooked and cooled. In addition, it is very present in sweet potatoes, chestnuts, peas, lentils, plantains, green bananas, buckwheat and yuka.

• Beta Glucans. They are present in algae, oats and mushrooms and, in addition to their impact on the microbiota, they stand out for their incredible ability to modulate the immune system.
• Fructooligosaccharides and inulin. The foods richest in this type of fiber are garlic, onions, asparagus and bananas.
• Mucilage. They are mainly found in agar-agar, chia, tomatoes and flaxseeds.
• Pectin. The foods richest in pectin are blueberries, blackcurrants, lemons, tangerines, apples, quinces, oranges and grapes.

In summary, to maintain a healthy microbiota and thus enjoy a state of complete well-being, we must not only have an adequate amount and diversity of beneficial microorganisms, but we must also take care of them. At this, the big MACs are experts.