By Noelle Patno, PhD
The common complaints of bloating and flatulence, while not immediate reasons to go to the doctor, often create discomfort both individually and socially. There may be a great deal of information about intestinal gas that is considered “common sense,” but you may be interested to learn what research studies in this area have revealed. Let’s begin! What causes intestinal gas?If you’ve ever heard someone sing to you, “Beans, beans, the musical fruit, the more you eat, the more you toot,” you’re probably already familiar with several foods that can cause gas production and flatulence. Certain foods are known to be metabolized by intestinal bacteria and generate gas.1 The gas within our digestive system consists mainly of nitrogen and oxygen. Foods composed of complex carbohydrates, including beans, and foods high in polysaccharides (particularly oligosaccharides such as inulin) tend to cause, or worsen, flatulence. When we digest these foods, gas, mainly in the form of hydrogen, methane, and carbon dioxide, is released.2 To reduce risk of excess intestinal gas, AVOID eating too much of these foods:
Typically, people pass minor amounts of gas without noticing it—gentle release of the small pockets of air that may have been swallowed and small amounts made by bacteria—it even happens during sleep; larger volumes are typically released after meals. 6 (hint: plan accordingly!). While flatulence releases intestinal gas, the problem of trapped gas found with bloating, according to the medical community, is actually a problem of gas dynamics.3 Bloating—a problem of trapped gas, not excess gasA recent analysis by computed tomography (CT) scans has identified that the average intestinal gas volume, about 200 ml, does not differ in those patients with gastrointestinal diseases accompanied by obvious symptoms (e.g., inflammatory bowel disease or IBD) from those whose symptoms are not externally validated (e.g., irritable bowel syndrome or IBS).7 Research has shown that in people who complain of abdominal pain, and sometimes have an increased waist circumference, when objectively measured, are shown to have only about 28-118% (about 2 to 8 ounces) more gas in their intestines.3 The researchers concluded that the amount of just 1.9 to 8 oz. more gas wasn’t enough to create the problem of bloating but that the distribution of the gas was cause of the problem.3 Theories on the causes of bloating include:3
This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Individuals should always consult with their healthcare professional for advice on medical issues. References:
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Are you struggling to maintain a healthy weight?
If so, you may want to check in with your gut. Research has shown that our gut bacteria—specifically, the wrong kind of gut bacteria, or lack of microbial diversity—can hinder weight management.1 This post offers a brief overview of the gut and explains how you can improve your gut microbiome and support better weight management. Gut health: an overview Our intestines, or gut, are key to our digestive system and have been linked to many other aspects of our health, affecting everything from our cognitive wellbeing to our skin health and potentially our ability to lose weight.2 Our gut hosts 100 trillion microbes at any given time, and the majority of these microflora are good for us. That said, not all microbes provide the same health benefits.2 This is because we each have a unique composition of microbiota in our gut microbiome—consisting of various strains of bacteria, viruses, and protozoa (a group of single-celled microorganisms)—some of which have been shown to influence our weight and overall health. If our microbiota become less diverse, or if the amount of specific, beneficial microbes in the gut shifts, it may affect our health in various ways.2 What factors influence the gut microbiome? Our gut breaks down the food we eat into small particles. The smallest particles are absorbed into the blood, while the rest are eliminated from the body.3 The process of digestion that takes place in the intestines is where the impact of gut bacteria is the most significant. While the majority of these bacteria help to break down food and nutrients in the gut, some are better-equipped to facilitate digestion, and potentially help with weight management, than others.3 Put simply: If the gut has higher levels of certain types of bacteria, this could be a reason why it’s more difficult to lose weight. Some factors that can disrupt the gut microbiome and affect weight management include:4
Even the most relaxed people experience stress from time to time. Chronic stress is much more serious, however, as it can disrupt the gut microbiome, reducing the numbers of beneficial bacteria for weight management as well as affecting overall health. Strategies to improve gut health and promote weight loss Results from a study published in the Mayo Clinic Proceedings reveals that even with a strict diet and exercise program, specific activities of the gut bacteria can disrupt the microbiome and make weight loss difficult.6 This is important because currently, more than two-thirds of American adults are either overweight or at risk of being overweight.7 Healthy weight loss and management are crucial to overall health—and this is where understanding research on probiotic strains is valuable.8 In addition to a nutritious diet and regular exercise, certain strains may improve gut function. Clinical studies have shown that strains, such as Bifidobacterium lactis B420, support body weight regulation and have been shown to help control body weight and body fat.8 While certain probiotic strains may be ideal for weight management, along with a comprehensive wellness regimen, they are not a substitute for a healthful diet and active lifestyle. Please speak to your healthcare practitioner before changing your diet. References:
By Milene Brownlow, PhDAlso referred to as “gum arabic,” gum acacia is a water-soluble nondigestible carbohydrate derived from the sap of the Acacia Senegal tree, a plant native to parts of Africa, Pakistan, and India. The harvested gum is dried and crushed into a fine powder, rich in complex polysaccharides (carbohydrate with several sugar molecules bound together), highly soluble in water, and primarily indigestible to both humans and animals. Consequently, the ingested acacia is not broken down in the small intestine but fermented by the resident microorganisms in the colon.1 We all know the importance of a healthy gut. How happy are you with a tummy ache or when plagued by constipation/diarrhea or any other variation of a bothered digestive system? The connection between gut health and mood has been strengthened by findings of how specific bacteria strains can regulate not only body weight and composition2 but also influence brain health and contribute to neurological applications.3 Acacia has recently gained the attention of the research and medical communities due to several of its health-promoting benefits, such as: 1. Metabolic health Ingestion of soluble fibers slow digestion and the rate at which nutrients are absorbed into the bloodstream. This could possibly help regulate blood glucose levels following meals. Data have shown that ingestion of 20 g of acacia, when consumed with glucose, resulted in lower blood glucose levels than ingesting glucose alone.4 A 2010 study investigated the metabolic effects of a drink containing gum acacia and pectin in 21 men with metabolic syndrome. After 5 weeks, subjects consuming the fiber drink displayed improved fasting glucose turnover (the rate of glucose uptake and production) despite the lack of changes in insulin sensitivity or fasting plasma glucose.5 Researchers explored the mechanism of potential blood glucose regulation in an animal study. Specifically, when mice drank water with gum acacia, the researchers observed reduced protein levels of an intestinal glucose transporter, suggesting reduced intestinal absorption of glucose. This effect was sufficient to prevent glucose-induced increases in body weight and fasting plasma glucose levels in the mice that consumed the gum acacia.6 2. Satiety and reduced caloric intake Acacia may help digestion by adding bulk and softness to stool, which in turn may promote regular, healthy bowel movements while promoting satiety, as described in a study of 10 overweight subjects who consumed a mixture of dietary fibers (including gum acacia) for four weeks.7 When healthy volunteers consumed 5 or 10 grams of gum acacia, they decreased energy intake and reported increased feelings of satiety three hours after intake.8 In another study, healthy women who consumed 30 grams of gum acacia daily for six weeks experienced a significant reduction in body mass index (0.32 points) and body fat percentage (2.2%) compared to those in the placebo group (pectin).9 3. Gut health Gum acacia has been studied for its impact on gut health as well. This nutrient has been associated with improved digestive health by increasing both the number of beneficial bacteria and the production of short chain fatty acids (SCFAs) in the gut: By acting as a prebiotic and increasing the number of beneficial bacteria: Prebiotics are defined as substrates that are selectively utilized by host microorganisms conferring a health benefit.11 A case study performed in 1986 investigated whether the daily addition of 10 grams of gum acacia in a healthy volunteer could lead to changes in the fecal microbiome. After 18 days of consuming gum acacia, the fecal sample from the volunteer had higher numbers of Bacteroides and Bifidobacterium colonies than the starting samples, suggesting adaptation to the dietary intervention and increased fermentation of the ingested gum acacia.12 Another study investigated the prebiotic efficacy of gum acacia in 54 healthy adults at several daily doses (5-40 grams) for 4 weeks. Compared with the control group (who took 10 grams of inulin which is a well-known prebiotic), the number of Bifidobacteria and Lactobacilli in stool samples was significantly higher in subjects consuming acacia versus inulin with the optimal dose being around 5-10 grams. The doses tested also resulted in fewer gastrointestinal side effects, such as gas and bloating.13 Since inulin is a well-known prebiotic and known to cause issues like gas and bloating, the finding that acacia gum performed better in both the aspect of promoting beneficial bacteria in stool while not causing as many side effects suggests that acacia may also be a strong prebiotic. By increasing production of short chain fatty acids: In addition to increasing the number of beneficial bacteria, ingesting prebiotics may result in increased production and release of SCFAs, such as butyrate.14 In vitro research using bacteria isolated from the human colon demonstrated that human colonic bacteria can rapidly utilize gum acacia.15 Considering its chemical and physical properties and the benefits reported above (and others under investigation), gum acacia is widely used as an emulsifier and stabilizer by the pharmaceutical and food industries. Because of its neutral taste and high solubility, it can easily be mixed into liquids without thickening it or adding any grittiness to its texture. Earlier this year, the US Food and Drug Administration (FDA) released an updated guidance stating that gum acacia fails to meet the definition of intrinsic and intact due to its chemical structure and processing and is not, therefore, considered a dietary fiber.17 Industry partners are currently working with researchers to demonstrate physiological benefits for acacia as a dietary fiber and seeking to provide this additional information to the FDA.18 Acacia gum may, however, be considered a functional fiber under the Institute of Medicine’s (IOM) definition as a nondigestible carbohydrate isolated or extracted from a natural plant or animal source, or manufactured or synthesized.19 While the “Is acacia a dietary fiber?” discussion continues, we can recognize that some scientific evidence exists demonstrating that gum acacia may support metabolic and digestive health among other benefits. References:
By Molly Knudsen, MS, RDN
The first thought that likely comes to mind when you hear the word “microbiome” is the gut. But the human microbiome extends far beyond the intestines. The word microbiome refers to the trillions of microorganisms including bacteria, fungi, viruses, and parasites that call the human body home.1 These little critters, especially bacteria, are mostly concentrated in the small and large intestine but also inhabit the skin.1 What is the role of the skin? The skin is the largest organ in the body and, on average, is equal to about 20 square feet.2 The skin helps regulate body temperature and water retention. Not only does it trap or release heat to help keep you warm or cool depending on the temperature outside, the nerve endings in the skin also help you feel if a surface is too hot or cold or other sensations like pressure and pain.2 But the skin’s most apparent job is to act as a barrier. It is your first line of defense, preventing germs and the sun’s ultraviolet rays from entering the body.2 Microorganisms living on the skin protect the body from invasion of more harmful bacteria or viruses.2 The skin microbiota may also communicate with T cells, which are active players in the body’s immune response, preparing them to respond to harmful organisms the skin may encounter in the future.3 What affects the skin microbiome? Birth method: Starting from birth, the skin’s microbiome is constantly developing. The skin microbiome of infants born vaginally acquires microorganisms from the mother’s birth canal, whereas babies born via cesarean section acquire the microorganisms primarily from their mother’s skin.4 Skin physiology: The type of microorganisms on the skin is also influenced by the skin’s physiology, which can be divided into three regions.4
Demographic and lifestyle factors: Everything from where you live (air quality, temperature, and humidity) to clothing choices to cosmetic usage and hygienic practices to job functions can influence the skin microbiota.5 Uncontrollable factors that can affect the skin microbiome include age and sex. For example, the skin microbiome goes through major changes during puberty as increased hormone levels may increase the amount of oil the skin produces.4 Besides the obvious, how do the skin and gut microbiomes differ? Compared to the gut, the microbiome of the skin has the greatest variability of microorganisms over time.4 Research shows skin sites with the least exposure to outside environments are the most consistent over time: the ear, nose, and groin.3 Do the gut and the skin interact?Even though the skin has its own microbiome, the gut microbiome still impacts skin health. This interaction is referred to as the gut-skin axis.1 The gut microbiome may contribute to skin homeostasis (maintaining normal skin functions) and to skin allostasis (returning the skin to normal after some type of disturbance).1 The gut may also play a role in keeping the skin free of blemishes.1 The benefits the gut exerts on the skin could be due to the gut’s role in systemic inflammation, oxidative stress, and the lipid content of tissue.1 How do you keep your skin microbiota and the gut-skin axis in check? 1. Eat a balanced diet Research shows eating plant-based foods can be beneficial in helping keep the skin clear.6 Foods like fruits, vegetables, and whole grains contain fiber and biochemical compounds like polyphenols, which are important nutrients for health and can potentially benefit the skin.6 Some of these foods are also considered prebiotics and act as a nutrient source for the good bacteria in the gut to feed on 2. Consider adding fermented foods to your diet Fermented foods like miso, kombucha, and kimchi are common foods that contain good bacteria and may contain probiotic cultures. These good bacteria support digestion, and research shows they may play a role in the gut-skin axis.5 3. Use gentle skin products The skin’s microbiome flourishes under a more acidic environment. A low pH level is a measure of acidity (0 being most acidic and a high value of 14 being most basic).7 On average, the pH of the skin’s surface is below 5.7 Topical products such as soaps, sanitizers, and moisturizes can disrupt and raise that ideal pH level of the skin. Using gentle skin products and not overdoing it on the soap can help keep the skin’s pH level where it should be. In addition, topical products containing tea polyphenols may help reduce the amount of oil produced by the skin and help support a clear complexion.8 The skin is the largest and most visible organ of the body, and keeping the skin’s microbiome and the gut’s microbiome well-nourished is important for health. These are just a few steps that you can consider adding to your daily routine to support your body’s friendly bacteria. References
By Molly Knudsen, MS, RDN
Between trying to eat a balanced diet, getting enough exercise, and sleeping a sufficient amount, is remembering to take a probiotic every day really essential for your health? Probiotic studies usually research the effects of taking probiotics daily, so occasional use isn’t likely to have the same positive health outcomes. Here are three research-backed benefits of having specific probiotic strains daily:
Are similar benefits observed when consuming fermented foods?Fermented foods may contain live microorganisms that act as probiotics. However, food manufacturers rarely disclose the genus, species, and strains of bacteria in their products. It’s important to remember daily consumption of specific probiotic strains produced the health benefits found in research. You may have to do some digging to determine if fermented foods contain clinically studied probiotic strains. What else can I do to support my gut?Discussing a well-researched probiotic with your healthcare practitioner is a great start to achieving your health goals. But there are additional steps you can take toward keeping your gut healthy and happy as well.
References
by Bianca Garilli, ND
In a single year, Clostridium difficile (C. difficile) is responsible for nearly 500,000 infections among patients in the US. Approximately 29,000 of these patients die within 30 days of initial diagnosis of the infection, and 15,000 of those deaths can be attributed directly to C. difficile infection (CDI). C. difficile is now the most common microbial cause of healthcare-associated infection in US hospitals, with excess health care costs in acute care facilities estimated to be $4.8 billion per year.1 C. difficile, an anaerobic toxin-producing gram-positive spore-forming bacterium, is also the leading cause of nosocomial diarrhea worldwide, with recent data indicating an increase in both the incidence and severity of infections.2 The most common cause of CDI is antibiotic exposure. The use of antibiotics alters the balance of flora in the gastrointestinal tract, allowing for the seeding and growth of C. diff, whose transmission is via the fecal-oral route. The manifestation of CDI is typically seen while individuals are still on antibiotic therapy and within the first month after commencing antibiotics. However, the risk of CDI may continue for up to 90 days after antibiotic treatment. Antibiotics that have been shown to carry the highest risk for CDI prevalence include clindamycin, cephalosporins and fluoroquinolones.2 Interestingly if not ironically, the recommended therapy for milder cases of CDI, including for initial and second recurrences, is antibiotics. More recently, fecal transplantation has emerged as a highly effective therapy for recurrent CDI.2 With a clear understanding of root cause and effects of CDI, altering the factors leading up to CDI becomes critical for reducing the incidence of the infection. Two such approaches have been the focus of recent research:
Reducing antibiotic use A recent study conducted by the CDC showed that a 30 percent reduction in CDI-associated antibiotics use in hospitals could reduce CDI by more than 25% in hospitalized and recently discharged patients.1 Similar results were found in a retrospective Canadian hospital study, where a 10% decrease in overall antibiotic use yielded a 34% decrease in CDI.1 Following these compelling findings, the UK adopted changes to antibiotic prescribing which has reduced their CDI infection rate by well over 60%, clearly indicating that implementing such steps in a large population is both possible and favorable.1 Giving probiotics with antibiotics A systematic review and meta-analysis of 31 randomized controlled trials was recently published in the Cochrane Database of Systematic Reviews.3 The objective of the comprehensive review, which included a total of 8672 patients who completed the analyzed trials, aimed to assess the efficacy and safety of probiotics (any strain; any dose) as a potential preventative strategy for C. difficile-associated diarrhea (CDAD) in adults and children. The Cochrane analysis demonstrated that probiotic use resulted in a 60% reduction in the risk of CDAD. CDAD incidence in the probiotic groups was 1.5% compared to 4.0% in the control groups (placebo or no treatment). The authors of the review conclude that the evidence to date suggests that probiotics are effective for preventing CDAD and that short-term use of probiotics appears safe and effective when used along with antibiotics in patients who are not immune compromised or severely debilitated.3 Why is this Clinically Relevant?
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5 Ways You Might Upset Your Gut Microbiome (and What You Can Do About It) | Metagenics | Blog22/11/2018 When your body’s gut microbiome falls out of balance, there are many ways it can affect your health.
What’s a microbiome? It’s the genetic material of all microbes—bacteria—that live on and inside your body. The good bacteria that contribute to your intestinal microbiome are essential to your health, development, immune function, and nutritional status. Sound complex? It is! And it’s a delicate balance that can easily be disrupted. Here are five key ways your gut microbiome may be negatively impacted:1
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. References:
You probably know about probiotics. They’re the tiny, “friendly” bugs that support a balanced and healthy gut. What you may not know is that their benefits go well beyond gut health!* Your body is full of both good and bad bacteria, and when this delicate bacterial balance is out of whack, probiotics may be your most powerful ally to help restore your intestinal ecosystem.* Before adding a probiotic to your daily routine, it’s important to consider the following factors:
With all the benefits probiotics have to offer, there are many reasons to consider probiotic supplementation. Talk to your healthcare practitioner today about which probiotic formula may be best for you.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. |
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Certain persons, considered experts, may disagree with one or more of the foregoing statements, but the same are deemed, nevertheless, to be based on sound and reliable authority. No such statements shall be construed as a claim or representation as to Metagenics products, that they are offered for the diagnosis, cure, mitigation, treatment or prevention of any disease. PAIA Manual |