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Category: human microbiome

Published on Leave a comment on Chronic Stress and the Gut Microbiome
Credit: Wikipedia

Stress can have harmful health effects on the body, including the gut microbiome. A recent article in the medical site Medscape reviewed studies of chronic stress and the gut microbiome and found that chronic stress alters the gut microbiome, resulting in gut dysbiosis (the gut microbial community is imbalanced or out-of-whack).

For example, researchers have found alterations in gut microbes, less diversity of microbes, and fewer numbers of certain beneficial microbes  in those with PTSD (post-traumatic stress disorder).

Interestingly, the researchers stress that a good diet (e.g., Mediterranean diet, including fermented foods) will help the gut microbiome, but that there isn't any evidence for probiotic supplements. In other words, don't take store-bought daily supplements, but instead focus on eating well, exercise, and getting enough sleep.

From Medscape: How Chronic Stress Disrupts the Gut Microbiome

Chronic psychological stress is common. A 2023 survey revealed that about one quarter of US adults reported high stress levels, and three quarters reported that chronic stress affects their daily lives.

Emerging evidence suggests that chronic stress not only exacts a high toll on mental health but also can wreak havoc on all levels of gastrointestinal (GI) functioning, all the way down to the microbiome. ...continue reading "Chronic Stress and the Gut Microbiome"

Published on Leave a comment on Another Easy Way to Use L. Sakei For Sinusitis Treatment

There is another easy (and lazy) way to use L. sakei (e.g., Lanto Sinus), for sinusitis or when sinus symptoms are starting. Only when needed, of course.

L. sakei is a beneficial bacteria found naturally in the sinuses. I've already written about the 3 treatment methods to use refrigerated L. sakei, such as Lanto Sinus: 1) Mix with bottled (or sterile) water and dab with a cotton swab or clean finger about 1/2" into the nostrils, or 2) Just swish the powder in the mouth and swallow (for minor symptoms), or 3) For a maximum boost, can add a little bit to a person's regular saline rinse (using bottled or sterile water).

Well, there's another 4th method. A lazy way, because I like doing what's the easiest. I generally do this when some sinus symptoms start developing - no need to wait for a full-blown sinus infection. Also, I've only done this with Lanto Sinus.

4) Mix about 1/4 tsp (white spoon) with a little bit of bottled water in a small bowl and mix it with the spoon. Then, using the little spoon, I scoop a little bit of the mixture and bring it up to my nostril where I sort of toss it into the nostril and snort it in. Do the same with the other nostril. Repeat once or twice.

Can swish the remaining mixture in the mouth and swallow. Do this once a day until sinuses feel better or OK. That's it.

I started using this method after experimenting on my own. Self-experimentation! It's not in the "how to use" Lanto Sinus guidelines. But it works for me.

Published on Leave a comment on Altered Gut Microbiomes In Persons With Pain Conditions
Wrist pain Credit: Wikipedia

We know that there are microbiomes  (communities of bacteria, viruses, fungi) throughout the body, and that there are microbial patterns or "microbial signatures" found in different diseases. But now it appears that there are microbial signatures for a whole list of pain conditions, such as fibromyalgia, complex regional pain syndrome (CRPS), arthritis, and migraine.

In other words, the gut microbiome is different between those with a pain condition compared to healthy individuals without the condition. One question is: does chronic pain cause the microbiome to change or do microbial changes or shifts cause chronic pain? Or does the presence of certain bacteria protect against different pain conditions?

It is still unknown whether probiotic supplementation would help these conditions because the studies are not yet done. But researchers do suggest eating an anti-inflammatory diet - which means a diet rich in fruits, vegetables, whole grains, legumes (includes beans), fish, seeds, nuts, and olive oil. This kind of diet has lots of fiber to feed and support beneficial bacteria.

Also, avoid ultra-processed food as much as possible, including processed meats and soda, because these are associated with harmful bacteria in the gut. Read the ingredient list, and try to avoid foods with ingredients not found in your kitchen (e.g., emulsifiers, colors, natural flavors, artificial flavors, carrageenan, soy lecithin, guar gum)

From Medscape: Gut Microbiome Changes in Chronic Pain — Test and Treat?

A new study adds to what has been emerging in the literature — namely that there appear to be gut microbiome “signatures” for various pain conditions — suggesting that microbiome-based diagnostics and therapeutics may one day be routine for a broad range of pain conditions. ...continue reading "Altered Gut Microbiomes In Persons With Pain Conditions"

Published on Leave a comment on The Pesticides We’re Exposed to Disrupt the Gut Microbiome

Millions of pounds of pesticides are used each year in the US: on farms, in buildings and homes, on lawns, in pet flea and tick products - basically everywhere. And so the pesticides eventually wind up in us - from the foods we eat, the water we drink, the air we breathe (when pesticides drift during applications or when used indoors), and the treated lawns and ground we walk on.

We are continuously exposed to low levels of multiple pesticides, but it is unknown what this does to us. Recently, a study examined the effect of multiple pesticide exposures on gut health and found that they killed off many beneficial (good) bacteria and had harmful alterations on gut bacteria metabolism. Uh-oh.

Bottom line: Many studies show that we can quickly (within 2 weeks) reduce the amount of pesticides (pesticide residues) in our bodies by eating as many organic foods as possible. Also, use nontoxic IPM (Integrated Pest Management) in the home, and reduce pesticide use in and out of the home (on lawns and gardens).

From Beyond Pesticides: Study Maps the Gut Microbiome and Adverse Impacts of Pesticide Residues

Researchers developed a novel tool* in a recent study published in Nature Communications this year that successfully creates a map of the “pesticide-gut microbiota-metabolite network,” identifying “significant alterations in gut bacteria metabolism.”

...continue reading "The Pesticides We’re Exposed to Disrupt the Gut Microbiome"

Published on Leave a comment on Exercise Is Beneficial In Cancer

Exercise helps fight cancer. Wow! What a headline. But is it true?

Researchers studied exercise, and its effect on gut microbes and the molecules they produce in response to the exercise. They found that certain gut microbes produce a metabolite (formate) that is increased with exercise and which boosts the potency of CD8 T cells in the immune system – which are key to fighting cancer. The initial tests were done in mice, but then the researchers took their results and applied them to humans with melanoma.

They found that in humans with melanoma, high levels of formate had longer progression-free survival (they live with the cancer, but it doesn't get worse). This is big news! Of course, further studies are ongoing.

Bottom line: Exercise is beneficial for all sorts of reasons, but one may be its effects on cancer. Studies find that exercise is known to help prevent cancer and suppress the growth of existing tumors.

From New Scientist: Exercise helps fight cancer – and we may finally know why

Exercise seems to help prevent cancer and reduce the growth of tumours, and that protective effect may be due to the way working out changes the gut microbiome. ...continue reading "Exercise Is Beneficial In Cancer"

Published on Leave a comment on The Viruses and Fungi Living In Our Gut
Bacteriophage Credit: Wikipedia

It has long been known that fungi and viruses live in the gut microbiome (the bacteria, fungi, viruses living in the gut), but generally the focus has only been on the bacteria living there. The viruses tend to be bacteriophages - viruses that go after bacteria by infecting them and killing them.

Bacteriophages have a large influence on what lives in the gut, as well as having an effect on the immune system. They start living in the human gut (the GI or gastrointestinal tract) shortly after birth. Scientists are now studying phages to see if they can be used against harmful bacteria and as a treatment for chronic diseases that involve the gastrointestinal system. They think that they could be used in place of antibiotics for antibiotic resistant bacteria.

Candida albicans Credit: Wikipedia

Fungi are considered immune stimulating. They can have beneficial effects (cause immune responses that promote metabolic health and protect against infection). Others (sometimes even the same species!) can have harmful effects, such as promoting inflammation, for example, in intestinal bowel diseases (IBD). Candida albicans is one such fungi - it is found in the gut of most people, and can cause problems or not.

From Medscape: The Extra-Bacterial Gut Ecosystem: The Influence of Phages and Fungi in the Microbiome

Research on the gut microbiome — and clinical attention to it — has focused mainly on bacteria, but bacteriophages and fungi play critical roles as well, with significant influences on health and disease, experts said at the Gut Microbiota for Health (GMFH) World Summit 2025.

Fungi account for < 1% of the total genetic material in the microbiome but 1%-2% of its total biomass. “Despite their relative rarity, they have an important and outsized influence on gut health” — an impact that results from their unique interface with the immune system, said Kyla Ost, PhD, of the Anschutz Medical Campus, University of Colorado, in Denver, whose research focuses on this interface. ...continue reading "The Viruses and Fungi Living In Our Gut"

Published on Leave a comment on Study Finds Eating A Diversity of Plant-Based Foods Best For Kidney Disease

What foods to avoid or to eat has long been debated in chronic kidney disease treatment. Traditionally, people with chronic kidney disease (CKD) have been advised to avoid a number of fruits and vegetables. In contrast, a recent study found that eating a diet dominant in a high variety of plant-based foods, is the best for chronic kidney disease.

Eating a diet dominant in plant-based foods with more than 30 different plant-based foods each week improved the gut microbiome (with an increase in beneficial health-promoting microbes), decreased symptoms, and reduced harmful toxins in the blood and urine. The best results were found in persons with worse kidney function (more advanced kidney disease)..

In contrast, during the study period when the same persons followed a low diversity of plant-foods in the diet (less than or no more than 15 different plant-based foods per week) they had a loss in gut microbial diversity (not good for health).

What is a diet dominant in a high variety of plant-based foods? This means eating many different types of plant-based foods each week, including a variety of fruits, vegetables, whole grains, nuts, and seeds. Fresh herbs also count - e.g., dill, parsley, cilantro, basil, chives. Some tips to getting over 30 plant-based foods: eat multi-grain cereals, trail mixes, nut mixtures, salads with a variety of ingredients, fruit bowls, multi-grain breads, and multi-grain or seed crackers.

From Medical Xpress: Plant-based diet trial boosts health for people living with kidney disease

New research from the University of Wollongong (UOW) has found that a diet rich in diverse plant foods can significantly benefit people living with chronic kidney disease (CKD). ...continue reading "Study Finds Eating A Diversity of Plant-Based Foods Best For Kidney Disease"

Published on Leave a comment on Dairy Foods Benefit Our Gut Microbes

It's good to eat and drink dairy foods! Consuming dairy foods is beneficial for the gut microbiome, but each dairy food - whether milk, cheese, or yogurt - appears to have  different effects on the composition of the gut microbiome (the community of bacteria, viruses, fungi).

A recent small study found that consuming higher amounts of dairy foods is beneficial for the gut microbiome, and resulted in a greater variety of bacterial species (this is considered good for health). There was more abundance of the beneficial bacteria Bifidobacterium, a bacteria associated with digestive health and immune support.

Consumption of milk was especially beneficial in boosting a variety of beneficial bacteria (Faecalibacterium) known for their anti-inflammatory properties.

Higher amounts of total dairy foods consumed was associated with lower levels of Bacteroides, which are linked to inflammatory conditions and colorectal cancer.

Excerpts from news-medical.net: Milk boosts gut-friendly bacteria while cheese alters microbiome balance, study reveals

In a recent study published in the journal Nutrients, researchers in the United States explored the influence of dairy consumption on colonic mucosa-associated gut microbiota. By investigating specific bacterial composition changes linked to dairy intake, they highlighted its implications for individual and public health. ...continue reading "Dairy Foods Benefit Our Gut Microbes"

Published on Leave a comment on A Juice Only Diet Is Not Good For the Gut Microbiome
Carrot juice Credit: Wikipedia

A few days of a juice only diet is viewed by many as healthy, and a good way to cleanse the body. But... a recent study found that this is not true for the gut microbiome (the community of fungi, bacteria, and viruses), which is so important to our health. A vegetable and fruit juice only diet, even if it's only for three days, is unhealthier than juice plus whole foods, or only whole-plant foods diet.

The juice only diet promoted the growth of bacterial species in the gut that are linked to gut permeability, inflammation, and cognitive decline. The juice only diet also resulted in changes in the saliva and cheek microbiota (microbiome), especially an increase in pro-inflammatory bacteria. The researchers thought these changes were due to the low fiber intake of the juice only diet.

This is because fiber feeds the beneficial bacteria (linked to good health) in the gut. Juices are low in fiber, but whole fruits and vegetables are high in fiber (as are whole grains, seeds, nuts, legumes).

Participants in the study were divide into 3 groups. Each group followed one diet (juice only, juice + food, or whole plant based foods only) for three days. Bacteria in the mouth (saliva and cheek swabs) and gut (through stool samples) were analyzed before, during, and after.

Before participants followed one of the 3 diets, they first followed an elimination diet for 3 days: organic fresh fruits, vegetables, gluten-free whole grains, eggs, and 8 glasses of water a day. No alcohol, caffeine, sugar, processed foods, dairy, red meat, and gluten (e.g., wheat, rye, barley, spelt). This diet also had beneficial changes in the gut microbiome with increased numbers of bacteria linked to good health, for example, an increase in the gut bacteria Faecalibacterium prausnitzii.

From Medical Xpress: Juicing may harm your health in just 3 days, study finds

Think your juice cleanse is making you healthier? A new Northwestern University study suggests it might be doing the opposite. The study, recently published in Nutrients, found that a vegetable and fruit juice-only diet—even for just three days—can trigger shifts in gut and oral bacteria linked to inflammation and cognitive decline. ...continue reading "A Juice Only Diet Is Not Good For the Gut Microbiome"

Published on Leave a comment on Lactobacillus Name Changes

A group of international researchers got together and proposed reclassifying all the Lactobacillus species into 25 different groups (genera) a few years ago.

This was done because the Lactobacillus group had gotten too large and diverse, with over 250 bacterial species in it. The proposed name changes were then adopted by the leading microbiology society, which is why scientists currently use both new and old bacterial names, or just one or the other.

One bacteria important for sinus health is L. sakei. Lactobacillus sakei has now been reclassified as Latilactobacillus sakei, but both terms are used in research and elsewhere. The abbreviation L. sakei stays the same.

Most of the common Lactobacillus species that are used in probiotics have a name change, but typically either name (new and old) is acceptable. What many companies do to avoid confusion is to just use the abbreviated name (e.g., L. sakei, L. rhamnosus, and L. casei).

Examples of name changes for commonly used probiotic species: Lactobacillus sakei is now Latilactobacillus sakei, Lactobacillus rhamnosus is now Lacticaseibacillus rhamnosus, Lactobacillus plantarum is now Lactiplantibacillus plantarum, Lactobacillus brevis is now Levilactobacillus brevis, Lactobacillus salivarius is now Ligilactobacillus salivarius, Lactobacillus fermentum is now Limosilactobacillus fermentum, and Lactobacillus reuteri is now Limosilactobacillus reuteri.

However, the names of some commonly used probiotic species stayed the same, such as Lactobacillus crispatus, Lactobacillus gasseri, and Lactobacillus johnsonii.

Excerpts from ISAPP (International Scientific Association for Probiotics and Prebiotics): New names for important probiotic Lactobacillus species

The genus Lactobacillus was listed as the fifth most important category of living organism to have influenced the planet throughout its evolutionary history in a 2009 book, What on Earth Evolved?. From their central role in food fermentations around the globe to their ability to benefit health in their human and animal hosts, species of Lactobacillus have great importance in our lives. ...continue reading "Lactobacillus Name Changes"