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Tag: gut microbiome

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 Coffee Drinking Alters the Gut Microbiome
Cup of coffee Credit: Wikipedia

Drinking moderate amounts of coffee each day is associated with a number of health benefits. It turns out that the coffee is also feeding a particular strain of gut microbe - Lawsonibacter asaccharolyticus. 

Researchers found that more people who drink coffee daily have Lawsonibacter asaccharolyticus in their gut microbiome (the community of microbes, bacteria, and viruses that live in the intestines) than people who don't drink coffee. Additionally, the more a person drinks coffee daily, the higher the levels of the bacteria.

Newborns and children rarely have this bacteria in their gut microbiome. The bacteria is mainly found in adults living in places with an urbanized Western-lifestyle. Further research showed that the coffee stimulates the growth of L. asaccharolyticus.

By the way, it appears to be a beneficial bacteria. And yes, many other studies find that what you eat (your daily diet) influences the composition of microbes living in the gut.

From Newsweek: What Coffee Does To Your Gut

Coffee drinking seems to alter which microorganisms live in our guts, with potentially far-reaching implications for health, a large study has found.
...continue reading "Coffee Drinking Alters the Gut Microbiome"

Published on Leave a comment on Problems With Gut Microbiome Tests Available to Consumers
Oral microbiome Credit: Wikipedia

People have questions about the direct to consumer (DTC) gut microbiome tests that are now available from at least 31 companies. What do the results mean and can we believe them?  Well... according to a recent article in the medical site Medscape, the tests may be appealing to the consumer, but right now they don't mean anything at all.

This is because the tests are both unreliable and unregulated. Results of microbes found in the stool will vary from day to day, and from test to test. The same stool samples sent to different companies or even to the same company come back with different results. Generally the tests are offered by companies that want to sell you something - their supplements or other products in order to "improve your gut health."

However, there is no evidence backing up their claims. The tests are also not consistent - some do genetic sequencing, but others are just culture or a microscopic analysis (which find only a few of the microbes in the microbiome). Researchers stress that standardization of these tests is needed.

Yes, the gut microbiome has a tremendous effect on health and disease, and microbiome therapies definitely have potential. But right now it's buyer beware!

Excerpts from Medscape: Are Direct-to-Consumer Microbiome Tests Clinically Useful?

Companies selling gut microbiome tests directly to consumers offer up a variety of claims to promote their products.

"We analyze the trillions of microbes in your gut microflora and craft a unique formula for your unique gut needs," one says. "Get actionable dietary, supplement, and lifestyle recommendations from our microbiome experts based on your results, tailored to mom and baby's biomarkers.…Any family member like dads or siblings are welcome too," says another. ...continue reading "Problems With Gut Microbiome Tests Available to Consumers"

Published on Leave a comment on Certain Gut Bacteria Are Associated With Lower Cholesterol Levels
Intestines Credit:Wikipedia

New discoveries about our gut microbiome (the community of viruses, bacteria, fungi) keep occurring. There is growing evidence that certain bacterial species in the gut are associated with cholesterol levels and heart disease.

Adding to the evidence, a recent study found that people with higher levels of several species of Oscillibacter bacteria had lower cholesterol levels than people without or diminished levels of these bacteria. The researchers than  found (in the lab) that these species of Oscillibacter bacteria actually take up and metabolize artery-clogging cholesterol, which could explain the lower cholesterol levels.

By the way, other species (e.g., Eubacterium coprostanoligenes)  were also associated with lower cholesterol levels in the study. The same people with higher levels of beneficial bacteria also had greater diversity of gut bacteria, which is considered a sign of gut health.

Species of Oscillibacter bacteria are not available in any supplements at this time. You'll just have to eat a diet that feeds and nurtures beneficial gut microbes.

And what is a health-promoting diet? A recent study found that a diet rich in fruits, vegetables, whole grains, nuts, seeds, legumes, and olive oil promotes healthy bacteria in the gut, which are associated with good health. This also is a diet high in fiber. Think along the lines of a Mediterranean diet.

From Science Daily: Scientists link certain gut bacteria to lower heart disease risk

Changes in the gut microbiome have been implicated in a range of diseases including type 2 diabetes, obesity, and inflammatory bowel disease. Now, a team of researchers at the Broad Institute of MIT and Harvard along with Massachusetts General Hospital has found that microbes in the gut may affect cardiovascular disease as well. In a study published in Cell, the team has identified specific species of bacteria that consume cholesterol in the gut and may help lower cholesterol and heart disease risk in people. ...continue reading "Certain Gut Bacteria Are Associated With Lower Cholesterol Levels"

Published on Leave a comment on Artificial Sweeteners Alter the Gut Microbiome
Small intestine Credit: Wikipedia

It turns out that artificial sweeteners alter the gut microbiome, specifically the duodenum (the first part of the small intestine after the stomach). And not in a good way.

The gut microbiome is the community of microbes (bacteria, fungi, viruses) that lives in the small intestine - and it looks different in persons who use artificial sweeteners compared to persons who don't.

Researchers found that artificial sweeteners lowered microbial diversity (not good), and increased numbers of harmful bacteria in the duodenum. They also alter inflammation markers that circulate in the blood in a negative way. The use of non-aspartame artificial sweeteners (sucralose, saccharin, stevia) had slightly different effects than aspartame, but both overall had negative effects (when compared to gut microbiomes of persons not ingesting artificial sweeteners in their diet).

From Medical Xpress: Could artificial sweeteners alter your microbiome?

You may think that artificial sweeteners can help you lose some weight, but a new study finds they are no good for your gut's microbiome. ...continue reading "Artificial Sweeteners Alter the Gut Microbiome"

Published on Leave a comment on Kidney Stones and the Gut Microbiome
Kidney stones Credit: Wikipedia

What causes a person to develop kidney stones has long been debated. A recent study found that in persons who develop kidney stones, there are alterations in the gut, salivary, and urinary microbiomes. In other words, the community of fungi, viruses, and bacteria at each of these sites are out of whack or imbalanced.

In the study, not only were the 3 microbiomes imbalanced in the persons with kidney stones (when compared to healthy people without kidney stones), but they also had less diversity (fewer species) in their microbiomes. For example, persons with kidney stones had significantly fewer gut health associated bacteria F. prausnitzii, and significantly more inflammation associated E. lenta.

Those with kidney stones also had a history of having taken more antibiotics (antimicrobials).

The researchers conclusion: To avoid kidney stones a healthy diet is essential (for a healthy gut microbiome). One should also avoid taking antibiotics unless necessary. [BTW, the bacteria F. prausnitzii has long been viewed as a keystone microbe in a healthy gut microbiome. It can be increased by increasing fiber in the diet - e.g., fruits, vegetables, seeds, nuts, whole grains, legumes.]

From Medical Xpress: New study sheds light on the connection between the microbiome and kidney stones

A new study from Lawson Health Research Institute and Western University published in the journal Microbiome has found changes in the microbiome in multiple locations in the body are linked to the formation of kidney stones. ...continue reading "Kidney Stones and the Gut Microbiome"

Published on Leave a comment on Lupus Involves Changes In Gut Microbes

Recent research found that flare-ups of the disease lupus involves microbial changes in the gut microbiome. The gut microbiome is the community of microbes (fungi, bacteria, viruses) living in the small intestine.

NYU School of Medicine researchers found in a study that about half of the individuals having flare-ups of lupus (Systemic lupus erythematosus) had an overgrowth (or "bloom") of the bacteria Ruminococcus blautia gnavus. They also found that during flare-ups the gut microbiome was out-of-whack, with an increase in some harmful (pathogenic) species.

Lupus is an autoimmune disease that occurs when the body's immune system attacks its own tissues and organs, especially kidneys, joints, skin, blood vessels, brain, heart, and lungs. A tell-tale sign of lupus that many people get is a butterfly shaped rash across the nose and cheeks.

These research results raise the possibility that future treatments for lupus may involve somehow altering gut microbes. Maybe dietary changes or certain probiotics?

From Science Daily: Lupus flare-ups strongly linked to specific bacterial growth in gut

Recurrent bouts of systemic lupus erythematosus, marked by the body's immune system attack of its own tissues, closely tracked with measureable upticks in growth in the gut of a certain species of bacteria. ...continue reading "Lupus Involves Changes In Gut Microbes"

Published on Leave a comment on Certain Foods Are Great For Gut Health

Another recent study confirmed that what you eat determines the microbes living in your gut (small intestines). This is the gut microbiome or microbiota (the community of bacteria, fungi, viruses). The microbes living in a person's gut can be determined by analyzing a sample of a person's poop.

The researchers found that persons eating more fruits, vegetables, and foods high in fiber (e.g., whole grains, fruits, vegetables, nuts, seeds) have gut microbes associated with health. They also have more diversity of species in the gut (this is a sign of health). But eat a diet rich in highly processed foods and low in fiber, and you'll have microbes associated with health problems (e.g., heart disease, cancer, diabetes).

The researchers point out that following the recommendations of the Dietary Guidelines for Americans (DGA) supports a healthy gut microbiome. Especially important for a healthy gut microbiome were vegetables, whole grains, legumes, and dairy. Yes, dairy foods have oodles of microbes (your cheese is alive!), whole fat dairy is beneficial, but skim milk or 0% is not. Eating a variety of high fiber foods is important because then you'll be eating a variety of fibers.

Bottom line: you are what you eat.

Excerpts from Medical Xpress: How diet quality affects the gut microbiota to promote health

We know that eating a healthy diet affects body weight, cholesterol levels, and heart health. A new study from the University of Illinois focuses on another component: the role of diet in supporting a healthy gastrointestinal microbiota. The researchers conclude that following the Dietary Guidelines for Americans (DGA) promotes a gut microbiota composition that may support overall health. ...continue reading "Certain Foods Are Great For Gut Health"

Published on Leave a comment on Fermented Foods Are Good For Your Gut Microbiome

It has been known for a while that eating fermented foods and high fiber foods is healthy for us. A recent study confirms this view. Researchers at the Stanford Univ. of Medicine found that eating fermented foods actually reduces inflammation and increases the diversity of gut microbes (gut microbiome).

Researchers randomly assigned volunteers to one of 2 groups for 10 weeks: the fermentation foods group, and the high fiber group. Surprisingly, the group eating the high fiber diet for 10 weeks did not have changes in microbial diversity or changes in the 19 inflammatory markers studied. Instead, the researchers reported that the high-fiber diet "changes microbiome function and elicits personalized immune responses".

The fermented foods group ate a diet rich in yogurt, kefir, fermented cottage cheese, kimchi and other fermented vegetables (e.g. sauerkraut, traditional dill pickles), vegetable brine drinks, and kombucha tea. Each day they ate 6 servings (1/2 cup = 1 serving generally). The high fiber diet was rich in legumes, seeds, whole grains, nuts, vegetables, and fruits (increased their fiber intake from about 22 grams per day to 45 grams).

The fermented foods group ate six servings daily (e.g. 1/2 cup yogurt, kefir, fermented cottage cheese, kimchi, sauerkraut, traditional dill pickles, and kombucha tea). The high fiber group increased their fiber intake from about 22 grams per day to 45 grams, by eating a diet rich in legumes, seeds, whole grains, nuts, vegetables, and fruits.

High-fiber diets are associated with numerous health benefits such as lower rates of numerous chronic diseases and mortality. The consumption of fermented foods can help with weight maintenance and may decrease the risk of diabetes, cancer, and cardiovascular disease.

From Futurity: Fermented Food Diet Boosts Microbiome and Cuts Inflammation

In a clinical trial, 36 healthy adults were randomly assigned to a 10-week diet that included either fermented or high-fiber foods. The two diets resulted in different effects on the gut microbiome and the immune system. 
...continue reading "Fermented Foods Are Good For Your Gut Microbiome"