beneficial gut bacteria Archives - Amazing Health Advances

Cranberries Proven to Boost Gut Health, Research Suggests

The AHA! Team — Fri, 03 Jan 2025 07:26:45 +0000

Dena Schmidt via NaturalHealth365 – Food scientists increasingly explore cranberries’ role in gut health and maintaining a balanced gut microbiome. Researchers from the University of Massachusetts Amherst recently found that a specific indigestible carbohydrate in cranberries can nourish and stimulate the growth of beneficial gut bacteria. Cranberries also exhibit unique metabolic effects in the gut, further promoting overall gut health. A new study published in NPJ Biofilms and Microbiomes (2024) reinforces these findings. Short-term supplementation with cranberry extract modulated gut microbiota in humans, inducing a bifidogenic effect. Researchers observed an increase in butyrate-producing bacteria, which contribute to gut and metabolic health. Special compound in cranberries supports prebiotic activity in the gut microbiome Food scientists have been paying special attention to prebiotics of late. Prebiotics refer to molecules that can be consumed but are not digested. They also promote the growth of beneficial microorganisms in the gut microbiome. The foods we eat not only bring a certain level of nutritional benefit; they also either help or hinder the function of our gut microbiome. It’s worth noting that these bacteria outnumber our bodies’ cells by a substantial amount. Many plant cell walls cannot be digested, including the special sugars located in the cellular walls of the cranberry called xyloglucans. However, these xyloglucans find their way into the intestines and gut microbiome. These ‘beneficial bacteria’ then break them down to create various health-supporting compounds and molecules. A healthy gut microbiome is crucial to immune system vitality The study published in NPJ Biofilms and Microbiomes involved 28 human participants. It demonstrated that after just four days of cranberry extract supplementation, there was a significant increase in the abundance of butyrate-producing bacteria, such as Clostridium and Anaerobutyricum. These bacteria produce butyrate, a short-chain fatty acid essential for maintaining gut integrity and supporting metabolic health. The study also revealed that the cranberry extract altered the balance of short-chain fatty acids in the gut, with a decrease in acetate and an increase in butyrate, signifying a shift towards a healthier gut environment. Additionally, participants with microbiomes characterized by Prevotella experienced an increase in Faecalibacterium, a beneficial microbe known for its anti-inflammatory properties. In the University of Massachusetts Amherst study, researchers extracted and purified xyloglucan from cranberries. This sugar was then used as the sole carbohydrate to feed bifidobacteria, which are beneficial bacteria naturally found in the human gut. These bacteria were placed in a controlled, oxygen-free (anaerobic) laboratory environment to study how they responded. Results showed that bifidobacteria thrived on this cranberry-derived sugar, highlighting its potential role in promoting a healthy gut microbiome. The researchers found that some of the bifidobacteria could consume xyloglucans and exhibit a special, atypical metabolism when doing so. They produce formic acid and less lactic acid than what is typically secreted by similar compounds. Ultimately, this kind of research brings hope that this carbohydrate found in cranberries could eventually become a valuable food additive or supplement. Remember, when the gut microbiome is ‘out-of-whack,’ it can lead to chronic inflammation and disease. So, obviously, we want to eat as many foods as we can (each day) to support our gut health. Pre- and pro-biotics could hold the key to overall gut health Although some research indicates a trend toward focusing on prebiotics instead of probiotics for gut health, I wouldn’t count out the value of probiotics too quickly – especially in the age of antibiotics. Probiotics are live beneficial bacteria introduced into the gut, while prebiotics are compounds already present that nourish and support the growth of these good bacteria. Prebiotics play a key role in producing essential compounds in our bodies, breaking down substances we can’t digest, protecting against harmful pathogens, and assisting other beneficial microbes in maintaining overall health. Researchers are already planning future studies to explore the activity of cranberry xyloglucans with other beneficial bacterial strains. We’ll probably see similar (positive) results. Sources for this article include: NIH.gov Eurekalert.org To read the original article click here.

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Want to Boost Your Gut Microbiome? Discover 10 Foods That Promote Microbial Balance

AHA Publisher — Fri, 08 Oct 2021 07:00:16 +0000

Lori Alton via NaturalHealth365 – Believe it or not, the average person has trillions of bacteria living in their intestinal tract, accounting for an astonishing two to four pounds of total body weight. Although this may be an unsettling concept, the truth is: this community of microbes – also known as the gut microbiome – is not only beneficial but essential for health. Recently, there has been a lot of “buzz” in scientific research concerning the far-reaching benefits of a diverse and balanced gut microbiome – and what can be done to promote it. A 2020 review of the literature published in Nutrition Reviews showcases the fact that the foods we eat have a profound impact on the composition and variety of microorganisms living in the digestive tract. So let’s see which choices offer the most “bang for the buck.” Why Is the Gut Microbiome So Important? Research has shown that beneficial gut bacteria help absorb nutrients, bolster immune system health, facilitate hormone function, promote digestion and even help prevent obesity. In addition, they can influence cognition and mood. The trillions of bacteria in the gut microbiome are comprised of up to 400 different species. Problems arise when there is an imbalance between the “friendly” bacteria, such as Lactobacillus, and “bad” microorganisms, including E. coli, Bacteroides, Pseudomonas, and Candida yeast cells. Disturbed bacterial balance, also known as dysbiosis, sets the stage for ill effects and various diseases, including “leaky gut,” irritable bowel syndrome, chronic fatigue syndrome, Candida overgrowth, and autoimmune disorders. Incredible! Gut Microbiome Health and Nutrition Are Linked in MULTIPLE Ways The review, conducted jointly by researchers at George Washington University and the National Institute of Standards and Technology, evaluated the specific effects of nutrition and diet on the gut’s microbial composition. The researchers examined the role of micronutrients – which include vitamins and minerals – and macronutrients (larger components of food such as carbs, protein, and fiber). Intriguingly, they noted that while dietary fiber nourishes gut bacteria, excessive amounts of protein may create potentially harmful metabolites (byproducts) that can remain in the gut and increase the risk of health problems. Study leader Leigh A. Frame, Ph.D. – director of Integrative Medicine at the George Washington School of Medicine and Health Science – stressed the importance of the research. “As we learn more about the gut microbiome and nutrition, we are learning how influential they are to each other …. and to the role, they both play in prevention and treatment of disease,” Dr. Frame noted. THESE 5 Foods Are Most Valuable for Maintaining Good Microbial Balance According to naturopathic physician Eric Bakker, N.D. – a leading expert in gut disorders – the best foods for the gut are those that promote good digestion, strengthen immune function, and are “probiotic” (meaning they encourage the growth of beneficial bacteria). Dr. Bakker agrees with many other natural health experts that Jerusalem artichokes top the list at Number 1 due to their high levels of a beneficial fiber known as inulin (not to be confused with insulin). Inulin is prebiotic, meaning that it not only encourages beneficial bacteria but directly provides fuel for them. Although Jerusalem artichokes (also known as “sunchokes”) are not overwhelmingly popular in the United States, that may change as people begin to discover their health benefits and piquant flavor. These sweet, crunchy tubers can be roasted, added to a stir fry, or nibbled raw. Right behind Jerusalem artichokes, at Number 2, are bananas, which are also rich in inulin. When you pair these foods with coconut milk or coconut oil, you’ll incorporate the Number 3 food on the list. Coconuts are high in caprylic acid, a beneficial medium-chain fatty acid that can help stop harmful bacteria and yeasts right in their tracks. Grapefruit seed extract (GSE) earns its place at Number 4 on the list because it mercilessly targets “bad” bacteria while leaving “friendlies” unharmed. And Number 5, garlic – another prebiotic food – is renowned for its ability to deliver a “one-two punch” against dysbiosis, killing off harmful bacteria and yeasts while encouraging the growth of beneficial bacteria. Tip: if fresh garlic isn’t your “thing,” aged garlic extract is available as a supplement – and supplies the same benefits. You can also improve gut health with garlic’s milder-tasting “cousins,” such as onions, leeks, shallots, and chives. Gut Health Benefits Continue With 5 More Superfoods Butter and clarified butter (known as ghee) are high in butyric acid, healthy fat with anti-inflammatory properties. (Be sure to seek out organic butter from grass-fed cows). And cruciferous vegetables – including cabbage, kale, cauliflower, broccoli, and arugula – possess a secret weapon against dysbiosis called indole-3-carbinol. This beneficial prebiotic fiber excels at promoting the survival of Lactobacillus, an important “friendly” species of bacteria. Beans, rich in fiber and nutrients, are known to strengthen the intestinal walls and work against “leaky gut,” a condition that can cause pathogens and undigested food particles to enter the bloodstream. Cultured and fermented foods, such as miso and yogurt with live active cultures, also have been awarded “superstar” status by natural health experts for their ability to keep the gut microbiome in balance. Finally, tart green Granny Smith apples encourage beneficial bacteria while also contributing energy-boosting malic acid and a healthy fiber known as pectin. With so much riding on the health of the gut microbiome, it’s good to know that we can support it simply by making wise (organic) dietary choices. Your gut – along with your entire body – will thank you. Sources for this article include: CandidaYeastInfection.org ScienceDaily.com Academic.oup.com To read the original article click here.

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