dietary fiber Archives - Amazing Health Advances

High-Fiber Diet Associated With Improved Progression-Free Survival and Response to Immunotherapy in Melanoma Patients

AHA Publisher — Mon, 27 Dec 2021 08:00:57 +0000

University of Texas M. D. Anderson Cancer Center via Newswise – HOUSTON ― Patients with melanoma who reported eating more fiber-rich foods when they began immunotherapy treatment survived longer without cancer growth than patients with insufficient dietary fiber intake, according to new research from The University of Texas MD Anderson Cancer Center published today in Science. The benefit was most noticeable in patients who did not take commercially available probiotic supplements. Parallel pre-clinical studies supported the observational findings. “Research from our team and others has shown that gut microbes impact response to immunotherapy treatment, but the role of diet and probiotic supplements has not been well studied,” said co-senior author Jennifer Wargo, M.D., professor of Genomic Medicine and Surgical Oncology. “Our study sheds light on the potential effects of a patient’s diet and supplement use when starting treatment with immune checkpoint blockade. These results provide further support for clinical trials to modulate the microbiome with the goal of improving cancer outcomes using dietary and other strategies.” Patients who reported eating more fruits, vegetables, legumes and whole grains met the study threshold for sufficient fiber intake. The 37 patients with sufficient fiber intake had improved progression-free survival (median not reached) compared to the 91 patients with insufficient fiber intake (median 13 months). Every five-gram increase of daily fiber intake was associated with a 30% lower risk of cancer progression or death. When the patients were further grouped according to high- or low-fiber diet and commercially-available probiotic supplement use, response to immunotherapy was seen in 18 of 22 patients (82%) who reported both sufficient fiber intake and no probiotic use, compared to the response seen in 60 of 101 (59%) patients who either reported insufficient fiber intake or probiotic use. Response was defined as complete or partial complete or partial tumor shrinkage or stable disease for at least six months. Probiotic use alone was not associated with a significant difference in progression-free survival or odds of response to immunotherapy. “Dietary fiber is important for gut health, just as it’s important for overall health, and the two things are very tightly intertwined,” said co-senior author Carrie Daniel-MacDougall, Ph.D., associate professor of Epidemiology. “In this study, we saw that dietary fiber also may be important to cancer treatment, which brings us to a point where we can design interventional studies to answer the questions that patients really want answered: ‘Does what I eat now matter and could it impact my treatment outcome?’ We’re united in working to find answers for our patients.” Differences in Gut Microbiota and Pre-Clinical Models The study began with analyzing the gut microbiome profiles of 438 melanoma patients, 321 of whom had late-stage disease and were treated with systemic therapy, and 293 of whom had an evaluable response to treatment over follow-up. The majority of these patients (87%) received immune checkpoint blockade, most commonly PD-1 inhibitors. A total of 158 patients also completed a lifestyle survey of antibiotics and probiotics usage; of these, 128 completed a dietary questionnaire as they began immune checkpoint therapy. The research team reinforced their prior findings, which showed a higher abundance of Ruminococcaceae and Faecalibacterium prausnitzii – well-known and potentially beneficial bacteria involved in the digestion of fiber or starch – in patients who responded to immunotherapy. In contrast to the previous findings, overall diversity of gut bacteria was not associated with response to immunotherapy, potentially due to the larger size of this patient cohort. The researchers also tested higher versus lower fiber diets and probiotic use in several preclinical melanoma models to shed light on the potential mechanisms behind the observational findings from the patient cohorts. In multiple models, probiotic use was associated with impaired response to immune checkpoint blockade, larger tumors, lower gut microbiome diversity and less cytotoxic T cells in the tumor microenvironment. A high-fiber diet was associated with slower tumor growth and significantly higher frequency of CD4+ T cells in pre-clinical models treated with PD-1 inhibitors. Clinical Trial to Build on Findings, Test Effect of Dietary Intervention Based on the early study findings, a randomized clinical trial (NCT04645680), led by co-first author Jennifer McQuade, M.D., assistant professor of Melanoma Medical Oncology, will examine how whole-food-based diets with varying fiber content affect the microbiome and immune response. The study is currently enrolling patients with stage III-IV melanoma who are receiving immunotherapy. “Our research teams within the Program for Innovative Microbiome and Translational Research (PRIME-TR) and Bionutrition Research Core at MD Anderson are collectively working to transform cancer therapy by modifying the microbiome,” Wargo said. “We’re grateful to the patients and families who have participated in our research and are hopeful that this work will ultimately provide evidence-based guidance to help patients take control of their own diets to improve their odds against cancer.” To read the original article click here.

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Common Plant Fiber Gel Doubled Rate of Tumor Eradication

AHA Publisher — Fri, 02 Jul 2021 07:00:02 +0000

University of Michigan via Newswise – Many people don’t realize that the trillions of bacteria, viruses, and fungi residing within the gastrointestinal tract––collectively called the gut microbiome–– are connected to overall health, and specifically to cancer. Manipulating the gut microbiome to produce “beneficial” commensal microbes, which protect the host from pathogens and can boost immune responses, among other things, could potentially help patients respond better to cancer drugs called immune checkpoint inhibitors, a type of immunotherapy. To that end, researchers at the University of Michigan have developed a new dietary fiber formulation that improves the potency of immunotherapies against cancer by modulating the gut microbiome. In the future, cancer patients treated with immune checkpoint blockers may benefit from consuming this inulin gel dietary fiber, said James Moon, the John G. Searle Associate Professor of Pharmaceutical Sciences in the College of Pharmacy. The findings appear in the June 24 issue Nature Biomedical Engineering. Inulin, a dietary fiber found in chicory root, Jerusalem artichoke and other plants, is a prebiotic that helps produce colon-residing commensal bacteria. By formulating inulin into a more colon-targeted inulin gel formulation, the team was able to provide a rich source of nutrients to allow beneficial gut microbes to expand more in the gastrointestinal tract. The inulin gel improved immune checkpoint inhibitor therapy in rodents with colon carcinoma as well as melanoma. For instance, when inulin gel was combined with an immune checkpoint inhibitor in a colon carcinoma rodent model, the rate of tumor eradication doubled (100% improvement), compared with the immune checkpoint inhibitor therapy alone. “Consumption of the inulin gel expanded and increased the number of beneficial microbes in tumor-bearing mice,” said Kai Han, postdoctoral fellow and first author of the study. “These are beneficial commensal microbes that are found in cancer patients who respond well to immune checkpoint inhibitors. “The current approaches to restoring a healthy gut microbiome include oral ingestion of defined probiotics or fecal microbiota transplantation,” Han said. “However, it would be very challenging to develop these as pharmaceutical products due to scale-up manufacturing and quality control.” The human microbiome has recently emerged as the next frontier in drug development. Intense research interest in the microbiome is driven by evidence linking the potential health benefits of modulating gut microbiota to treating various diseases, including cancer, diabetes, obesity and neurodegenerative diseases. In particular, a series of recent studies showed that the gut microbiome plays a crucial role in cancer patients’ response rate to immune checkpoint inhibitors, Moon said. “We and others have shown that the gut microbiome has a crucial role in our immune responses,” Han said. “Close to 70% of lymph nodes in our bodies are located in the gastrointestinal tract and therefore, microbes residing in the gastrointestinal tract closely interact with our immune cells. Maintaining a healthy gut microbiome nurtures our immune system so that our immune cells can effectively fight against cancer.” The group chose inulin because it wanted something that could be readily translated to the clinic. Inulin is a dietary fiber that is widely consumed by the public and is present in many plants. It’s used as a sugar substitute and in candies and butter. By making inulin into inulin gel, researchers found that inulin gel coats the gastrointestinal tract much better, leaving more nutrients to the commensal microbes. The inulin gel also works with anti-PD-1 plus anti-CTLA-4 combo-therapy, (widely used immune checkpoint inhibitors) that treat many types of cancer, Han said. Roughly 10-30% of cancer patients respond to immune checkpoint inhibitors, depending on the types of cancer, and there is risk of serious immune-related complications and side-effects, Moon said. For instance, inflammation in the gastrointestinal tract and skin are common. Previous studies have shown that inulin consumption may alleviate gastrointestinal inflammation, such as colitis and IBD. “So, inulin gel may alleviate gastrointestinal inflammation induced by immune checkpoint inhibitors and we are testing this idea now,” Moon said. To read the original article click here.

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Reduce the Risk of Heart Disease by Eating Walnuts?

AHA Publisher — Tue, 08 Dec 2020 08:00:15 +0000

Lori Alton via NaturalHealth365 – How can walnuts help someone concerned about heart health issues? Well, the answer may just surprise you. Heart disease claims the lives of over 655,000 Americans every year, with the U.S. Centers for Disease Control and Prevention (CDC) estimating that someone dies of the condition every 36 seconds. Along with smoking, high blood pressure, obesity and a poor diet – high in unhealthy fats and refined sugar – are major triggers for this killer disease. The good news: simple dietary changes can help lower the risk, and lead to real improvements in heart health. In fact, researchers and nutritionists have long praised nuts as an example of the type of food that we should eat to reduce heart disease risk. And, walnuts are at the very top of the list, with brand-new research revealing a dramatic connection between daily walnut consumption and improved cardiovascular health. The Benefits of Walnuts Would Surprise Most Heart Disease Patients In a trial published just this month in the Journal of the American College of Cardiology, 600 healthy adults in their 60s and 70s were told to follow their standard diet for two years – with the only difference being that one group ate between 30 and 60 grams (roughly one to two ounces, or seven to fourteen walnuts) a day in addition to their regular fare. The study, the largest and longest scientific trial ever conducted on the effects of daily walnut consumption, showed compelling results. The volunteers in the walnut group showed a significant decrease in inflammation, with inflammatory markers in the blood reduced by over 11 percent. This is significant because – while short-term inflammation is vital for healing wounds and combating infections – chronic, long-term inflammation is believed to be at the root of many diseases, including artery-clogging atherosclerosis. In fact, walnuts helped to reduce six out of ten notorious proinflammatory cytokines, including interleukin – 1 beta. Researchers say that reducing interleukin-1 is strongly connected with lowered rates of heart disease. Why Is There Such a Positive Cardiovascular Effect? While all nuts can improve heart health (in fact, regular nut consumption is associated with a 15 percent lower risk of developing cardiovascular disease – and a 23 percent lower risk of dying from it), researchers are most impressed by the benefits of walnuts. Earlier research focusing on walnut-enriched diets reveals that they are consistently linked with lower LDL cholesteroland better arterial function. So, what gives walnuts their disease-fighting “edge?” Of all nuts, walnuts are the highest in desirable monounsaturated fats known as omega-3 fatty acids. Omega-3s can lower dangerous triglycerides in the blood and reduce atherosclerotic plaque in arteries. They are also linked with improved cognitive health, and may lower risk of depression. Walnuts contribute omega-3s in the form of alpha-linolenic acid, with every one-ounce serving of walnuts offering up 2.5 grams. And, researchers report that every gram of alpha-linolenic acid you eat a day lowers the risk of dying of heart disease by an impressive 10 percent! In addition to being anti-inflammatory, walnuts contain powerful antioxidants, including quercetin and vitamin E. This enables them to gobble up harmful free radicals (reactive oxygen species) that would otherwise cause oxidative damage, potentially triggering heart disease. Finally, a study published in the Journal of Nutrition showed that walnuts as part of a healthy diet can strongly benefit the gut microbiome, the community of bacteria in the gastrointestinal tract. The researchers reported that the walnut group had healthier levels of “friendly” bacteria that help discourage heart disease by promoting healthy blood pressure. The Surprising Anti-Obesity Benefits of Walnuts Believe it or not, the benefits of walnuts include a healthier body weight. At 185 calories per ounce, they are not a classic “diet food.” Yet, they are so nutrient-packed that they are still a caloric bargain. And, studies have shown that eating several walnuts before meals can, surprisingly, decrease appetite and help ward off overeating. By the way, the study participants who added walnuts to their usual daily diets did not gain weight as a result. A one-ounce serving of walnuts also contributes half the RDA of a disease-fighting trace mineral called manganese – along with copper, zinc, B vitamins and vitamin K, which has been shown to help to prevent atherosclerosis. Walnuts are also high in dietary fiber, which helps cleanse toxins and carcinogens from the body. In fact, a recent Harvard study showed that walnuts could help prevent colorectal cancer. The BIG Question: How Many Walnuts Are Enough? Most natural health experts recommend eating a small handful of walnuts a day. For maximum benefit, opt for unshelled organic walnuts and crack them yourself. If wielding a nutcracker isn’t your “thing,” buying shelled halves is a good alternative. Walnuts can be enjoyed raw, sprouted or lightly roasted – but avoid commercially prepared walnuts packaged or roasted in oil. With their rich, buttery taste and satisfying consistency, walnuts can be enjoyed out of hand as a convenient snack, or sprinkled throughout oatmeal, salads and yogurt. Incidentally, historians tell us that walnuts were once so prized that they were reserved for Persian kings. Fortunately, you don’t have to be of royal descent to access the cardioprotective benefits of walnuts these days. Sources for this article include: GenengNews.com, Healthline.com, CDC.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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“It’s in the Diet:” How to LOWER the Risk of Cancer Cell Growth and Brain Damage

AHA Publisher — Tue, 24 Nov 2020 08:00:16 +0000

Lori Alton via NaturalHealth365 – Cancer – second only to heart disease as a leading cause of death in the United States – claimed over 600,000 lives in 2019 alone. And Alzheimer’s disease, now the sixth leading cause of death, currently affects over 5 million Americans – a number that the Alzheimer’s Association predicts will skyrocket as the population ages, potentially tripling by the year 2050. While these statistics are bleak (conventionally speaking), we are not helpless in the face of these two dreadful health conditions. In fact, scientific research supports the ability of a plant-based diet to help alleviate and even prevent both cancer cell growth and brain damage. For example, blueberries – rich in disease-fighting flavonoids called anthocyanins – could be one of the most useful weapons in this defensive natural arsenal. Let’s take a closer look at the amazing actions of anthocyanins – and the powerful health benefits of blueberries. Discover how blueberries can LOWER the risk of brain damage Mild cognitive impairment (MCI), characterized by minor problems with memory, language, thinking or judgment, is a common consequence of aging. The American Academy of Neurology estimates that MCI is present in about 8 percent of people, as early as age 65 to 69. However, in some cases, mild cognitive impairment precedes much more serious conditions, such as Alzheimer’s disease or other forms of dementia. And, experts generally agree that higher flavonoid intake, through dietary consumption of fresh fruits and vegetables, is associated with less cognitive impairment over a ten-year period in healthy adults. In one peer-reviewed study, scientists unequivocally stated that “cognitive function is better preserved in healthy older adults with a diet rich in plant-based foods.” In a relatively recent (2017) study conducted at University of Exeter, researchers wanted to see how blueberries, specifically, fit into the picture. Blueberries, like all intensely-colored fruits and vegetables, are particularly rich in anthocyanins, a group of plant pigments which includes the compounds cyanidin and delphinidin. If “delphinidin” brings to mind the flowers known as “delphiniums,” give yourself points for intuition. Delphinidin is indeed responsible for the beautiful blue coloration of these blooms. This is how they went about it. A group of healthy volunteers aged 65 to 77 was divided into two subgroups. One group drank 30 ml a day of concentrated blueberry juice for twelve weeks, while the other group received a placebo. The blueberry juice, which contained 387 mg of anthocyanins, was the equivalent of roughly 230 grams – about a cup and a half – of fresh blueberries a day. Pre- and post-study, participants took cognitive tests which evaluated psychomotor function, visual processing, executive function, verbal memory and working memory. Meanwhile, MRI scanners monitored their brain function and brain blood flow. The researchers also measured biomarkers of inflammation and oxidative stress. Study leader Dr. Joanna Bowtell, head of Sport and Health Sciences at the University, noted that 12 weeks of drinking concentrated blueberry juice improved cognitive function, blood flow to the brain and brain activation in older adults. The blueberry juice’s beneficial effects were particularly associated with cognitive processes such as memory and executive function, which tend to deteriorate with age. The researchers speculated that the anthocyanins could increase antioxidant activity and promote the availability of beneficial nitric oxide – thereby reducing oxidative stress, improving vascular capacity and reducing inflammation in the brain. Key health point: It’s never too late to benefit from blueberries If you are an older adult already affected by mild cognitive decline – a slight, age-related slippage of mental capabilities coupled with an increasing number of “senior moments” and “memory glitches” – don’t stress. Blueberries may still be able to help! An encouraging study showed that 12 weeks of supplementation with wild blueberry juice (the antioxidant-rich “gold standard” of blueberry juice) improved memory function and word list recall in adults with mild cognitive impairment. Anthocyanins attack cancer on all fronts But, preserving cognitive function isn’t the only gift conferred by blueberries. In an extensive review published in the well-regarded British Journal of Pharmacology, the authors credited anthocyanins with antioxidant effects that could work against the development of cancer. Noting that “chronic inflammation is often a harbinger of a tumor,” the authors also highlighted anthocyanins’ anti-inflammatory capabilities as a weapon against cancer. Due to their high levels of folate, anthocyanins may also help prevent cancer-causing mutations in cell DNA. In addition, they stimulate apoptosis (the pre-programmed “suicide” of cancer cells) and prevent cancer cell proliferation – all without harming healthy cells. In one study, cyanidin (an anthocyanin found in good supply in blueberries) effectively inhibited the invasion and metastasis of breast cancer cells. Moreover, anthocyanins also inhibit angiogenesis, the growth of blood vessels needed to nourish new tumors. Finally, anthocyanins seem to help reverse drug resistance in cancer cells and increase their sensitivity to chemotherapy. Reap the benefits of blueberries with a daily bowl To really rack up the dietary anthocyanins, natural health experts advise opting for fresh, organic blueberries – with wild blueberries, the “high ringers” of antioxidant capacity, constituting the best choice of all. But, if fresh berries are too costly or inconvenient, no worries. Powdered blueberries and liquid extracts can also provide benefits. However, some experts advise avoiding frozen or cooked blueberries, as there is some disagreement over whether freezing and baking can reduce precious anthocyanins. Other anthocyanin-rich berry choices include blackberries, raspberries, bilberries and strawberries. If berries aren’t your “thing,” you can also obtain anthocyanins by eating red cabbage, black plums, Concord grapes, dark, tart cherries, and purple corn. In fact, here’s a sweet tidbit: anthocyanins are even found in cocoa! As if cancer – and dementia-fighting powers weren’t enough reason to include blueberries in your diet, these tasty, juicy little morsels are also packed with antioxidant vitamin C, disease-fighting manganese and beneficial dietary fiber. They can all help to lower blood pressure, discourage the development of type 2 diabetes, and combat obesity. And, at a modest 85 calories per cup, the benefits of blueberries can be enjoyed with minimal caloric investment. The scientific evidence is clear: When it comes to lowering the risk of cancer cell growth and brain damage … your first thought ought to be … “it’s in the diet.” Just because the answer may seem simple … doesn’t make it any less important. Sources for this article include: CDNSciencepub.com, NIH.gov, MedicalNewsToday.com, ClevelandClinic.org To read the original article click here. For more articles from NaturalHealth365 click here.

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Lentils Nutrition: Weight & Blood Sugar Supporter or Digestion Disruptor?

AHA Publisher — Thu, 15 Oct 2020 07:00:57 +0000

Jillian Levy, CHHC via Dr. Axe – Lentils have been a staple of Middle Eastern and Indian cuisine for thousands of years. In fact, these pulses go back to Neolithic times and are believed to be one of the oldest crops there is. Records show that in the Near East, they were eaten as far back as 6,000 to 13,000 years ago! Why are lentils good for you? Benefits of lentils include the ability to improve and maintain heart health, help you to lose weight in a healthy way, support healthy blood sugar levels, and improve digestive health, too. Today, they are enjoyed all over the world in many types of recipes. They’re one of the best all-natural meat substitutes and loved by vegetarians because they’re a great protein food, are rich in nutrients and have a hearty, dense texture. Even though lentils nutrition benefits are so impressive, Americans typically don’t eat anywhere near the amount that many other countries do. For example, a survey done in 2002 and published in the Journal of the American Dietetic Association revealed that only about 8 percent of adults eat beans, lentils or other legumes on any given day despite how readily available and nutritious they are. Types Is a lentil a bean? The lentil (scientific name Lens culinaris) is a member of the legume plant family and considered an edible, flattened pulse. Lentils grow on bushy annual plants that produce edible, lens-shaped seeds within pods. Lentils are technically a type of biconvex seed since they grow in pods. They differ in size, shape and color. Some are large and flat, while the others are smaller and round. Are lentils a carbohydrate or a protein? They are actually a source of both, providing some plant-based protein and also some starch and fiber. Today, Canada, India, Turkey, Australia and the U.S. provide the world with the highest amounts of exported lentils. There are many different kinds available in markets, with colors ranging from brown to green, black and red. They also vary in size and appearance, depending on factors like whether or not they’ve been hulled (or “de-shelled”) and split. You can find them with or without their seed coats, whole or split. These processing techniques also affect how they should be cooked. Some of the most popular varieties of lentils include: Brown and green lentils are the most popular types in many countries Red lentils/Egyptian lentils (usually split and have the most earthy flavor) Brown/Spanish pardina lentils French green lentils/puy lentils (which have a dark, speckled, blue-green color) Black lentils (also called beluga lentils) Yellow lentils/tan lentils (which are red inside and mostly used in India to make dhal) Many other varieties (depending on the country) What do they taste like? The flavor of lentils is described as being nutty and earthy. They’re mild overall and tend to blend easily into recipes. Nutrition Facts Lentils are considered a top “functional food” due to their high nutritive value, polyphenols, minerals, fiber and other bioactive compounds. While they’re known for providing protein and fiber, their polyphenol content is becoming the focus of ongoing research, since polyphenols are know play an important role in the prevention of degenerative diseases. One cup (approximately 198 grams) of cooked lentils has about: 230 calories 39.9 grams carbohydrates 17.9 grams protein 0.8 gram fat 15.6 grams fiber 358 micrograms folate (90 percent DV) 1 milligram manganese (49 percent DV) 6.6 milligrams iron (37 percent DV) 356 milligrams phosphorus (36 percent DV) 0.5 milligram copper (25 percent DV) 0.3 milligram thiamine (22 percent DV) 731 milligrams potassium (21 percent DV) 0.4 milligram vitamin B6 (18 percent DV) 71.3 milligram magnesium (18 percent DV) 2.5 milligrams zinc (17 percent DV) 1.3 milligrams pantothenic acid (13 percent DV) 2.1 milligrams niacin (10 percent DV) 0.1 milligram riboflavin (9 percent DV) 5.5 micrograms selenium (8 percent DV) 3 milligrams vitamin C (5 percent DV) As you can see from the lentil nutrition data above, it offers a wide range of important nutrients in just a one-cup serving, especially folate, manganese, iron and phosphorus. Many people actually miss out on some key minerals provided by lentils nutrition, resulting in a legitimate iron deficiency and magnesium deficiency.This is why eating them often is a great way to cover your bases and prevent deficiencies, especially if you’re a vegan or vegetarian. Health Benefits 1. Great Source of Filling Fiber Eating a high-fiber diet that includes a variety of whole plant foods is one of the surest ways to fill up and benefit your whole body. Lentils nutrition contains both insoluble and soluble fiber. That means they make you full by expanding in the stomach and absorbing water. Additionally, studies show that fiber from foods such as legumes can help improve heart, metabolic, digestive and immune function by carrying waste, excess fat and toxins out of the body. New research suggest that some of the healthiest populations on Earth — such as those living in the blue zones like Italy and Greece, where more people eat a typical Mediterranean diet — regularly eat legumes/pulses and experience better overall health benefits because of it. 2. Help Protect Heart Health When it comes to heart health, studies show that legumes are one of the best high-fiber foods for heart health. In animal studies, they are beneficial for lowering cholesterol and preventing heart disease. A 2017 study published in the International Journal of Molecular Sciences found lentils to be rich in polyphenols. Several studies have demonstrated that the consumption of lentils is connected to reduced risk for chronic diseases, such as diabetes, obesity, cancers and cardiovascular diseases. Researchers have found that diets high in lentils prevent hypertension and tend to produce more favorable cholesterol levels than diets lower in lentils. Maintaining healthy cholesterol levels reduces damage done to your arteries and prevents dangerous plaque buildup, which greatly lowers your risk of having a heart attack or stroke. Compared to other types of fatty or processed meats, they are also very low in both fat and sodium, other key factors that make up a heart-healthy diet. Diets lower in sodium favor healthy blood pressure levels, as do the many nutrients that lentils provide like folate, potassium and magnesium. Folate can help lower homocysteine levels, which is known to be a serious risk factor for heart disease, while magnesium and potassium help improve circulation and carry adequate oxygen and nutrients around the body. 3. Can Improve Digestive Health With such high levels of dietary fiber, lentils should be on everyone’s list in order to promote regular bowel movements. Their high level of insoluble fiberabsorbs water in the digestive tract, swelling up and carrying waste out of the digestive tract. They function as a great digestive regulator and help potentially prevent constipation, symptoms associated with IBS, inflammatory bowel diseases, diverticulitis and even diarrhea. In order to get the most digestive benefits from lentils nutrition, drink plenty of water so the fiber you consume has plenty of fluid to absorb. 4. Help Alkalize the Body and Balance pH Level Lentils are one of the most alkaline protein sources there is, which is important for balancing the body’s pH level and promoting a healthy gut environment. When the digestive system becomes too acidic — from eating processed foods high in sugar or fried foods, for example — an imbalance in bacteria develops that can lead to numerous health problems. Lentils help combat the acidic environment of the gut and promote healthy bacterial growth. This is important for nutrient absorption and naturally preventing IBS, indigestion, constipation and many other diseases, too. Eating an alkalizing diet high in plant foods may help lower the risk for problems like kidney stones, ulcers and bone loss. 5. Help Manage Blood Sugar Levels Research indicates that the high level of soluble fiber found in legumes traps glucose from carbohydrates and slows down digestion. This means they can help stabilize blood sugar levels. That is important for preventing energy dips, mood changes, and serious conditions like diabetes, insulin resistance or hypoglycemia. One of the keys attributes of lentils nutrition is the low starch content. They contain only about 35 percent digestible starch, and the remaining 65 percent is classified as resistant starch, the type that essentially escapes digestion and absorption in the small intestines because a high level of lentils’ carbohydrates and glucose cannot be digested in the body. They have a very low impact on blood sugar compared to refined grains and packaged carbohydrates. In one 2018 study, replacing half of participants’ high-glycemic foods with lentils led to significant improvements in blood sugar management, since they had a natural blood glucose-lowering effect. Another study demonstrated that various lentil foods prepared with different processing methods (boiling, pureeing, freezing, roasting, spray-drying) all had positive impacts on post-prandial blood glucose response compared to potato-based products. 6. High Source of Plant-Based Protein Lentils are considered one of the best sources of plant-based protein. They have the third-highest level of protein by weight of any legume or nut, coming just after soybeans and hemp seeds. As a high-protein food, they contain about 18 grams of protein in every one-cup serving — the equivalent to eating about three whole eggs! For vegetarians, beans, dhals and lentils have long been considered important sources of nutrition. They provide protein, complex carbohydrates, fiber and vitamins all year long, as they are shelf-stable. You can use them in place of meat in many recipes, whether you eat meat or not, in order to increase fiber and nutrient intake. You may even find lentil seeds in things like plant-based protein powders, since studies show they are an excellent source of essential amino acids on par with animal and soybean proteins. They’re an important source of protein for people who avoid eating animal products because in addition to just keeping someone from becoming protein-deficient, they also provide many minerals. Essential minerals typically found in meat, like iron and B vitamins, may be missing in a vegetarian diet and can lead to adrenal fatigue, mood changes and other symptoms. They’re also dirt cheap and very versatile. A big batch of dry lentils costs only dollars. That makes them a great, economic way to add a healthy source of essential minerals, protein and dietary fiber to many types of meals without needing to purchase expensive cuts of meat. 7. Can Help You Lose Weight Why are lentils good for weight loss? With 15 grams of fiber in every one-cup serving, they’re one of the most filling, “stick-to-your-ribs” foods there is. They are low in calories but high in protein and fiber. This helps make you feel full so you’re less likely to snack throughout the day or overeat. In fact, observational studies published in Advances in Nutrition show a correlation between high pulse consumption and a healthy body weight and a lowered risk for obesity. 8. Improve Immunity and Gut Health Besides preventing constipation, studies now show that dietary fiber is linked to improved immunity and digestive health. Diets high in fiber are correlated with lower instances of heart disease, cancer, diabetes, arthritis and various digestive disorders. The fiber present in pulses acts as a prebiotic that helps improve gut health and maintains a healthy microflora environment. This means your digestive system is less susceptible to oxidative damage and toxins, plus better at detoxifying the body and absorbing and using available nutrients from food. New research also shows that diets high in pulses can positively impactcolon and gut health, leading to positive changes like decreased body weight, percent body fat and plasma triacylglycerols. In one study conducted on rats, red lentils positively altered colonic microenvironment (microbiota composition and activity and epithelial barrier integrity and function). In addition, lentils help prevent deficiencies in critical minerals like iron, folate, zinc and manganese that the body relies on to maintain a strong immune system. How to Cook New to cooking lentils? The good news is that they’re easy to cook from scratch when you purchase them dried. Of course, you can always buy them pre-cooked and canned, too, to save time and any hassle. Even canned or frozen lentils are very inexpensive and can usually be found in organic varieties. Can you eat lentils raw? This is not a good idea, since raw pulses and legumes in general are very difficult to digest. You’ll want to always cook lentils first. If you buy them canned, check to...

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Why Improving Gut Health Should Be a Number One Priority

AHA Publisher — Wed, 07 Oct 2020 07:00:06 +0000

Lori Alton via NaturalHealth365 – We sometimes use the words “gut instinct” to refer to a deeply held belief or powerful impulse – without fully realizing just how appropriate that phrase is. Researchers are beginning to recognize the immense power of the gut microbiome (the community of bacteria living in the gastrointestinal tract) to protect against disease, regulate metabolism and even influence mood and outlook. But, how do we keep a healthy balance between life-sustaining “friendly” bacteria and harmful, disease-causing microbes? A newly published scientific review showcases the profound effect of diet and nutrition on the microbiome -and provides hints as to which type of foods can help optimize gut health. Why the Gut microbiome Is So Important to Your Health The gut microbiome is composed of literally trillions of microbes, including bacteria, fungi and viruses. “Friendly” bacteria help extract energy from food and stimulate the immune system by activating disease-fighting T and B lymphocytes. In fact, a surprising 70 percent of the immune system is located in the lymphatic tissue of the gut. These helpful microbes also regulate neurotransmitters that affect your mood and cognition. By the way, the relationship between the gut microbiome and cognitive health is so strong that many scientists maintain that intestinal bacterial health is one of the primary factors in determining the severity of cognitive decline as we age. And, some natural health experts believe that dietary changes over the last century – along with the use of pesticides on food – are the primary factor behind growing rates of depression! From the growing body of research on the microbiome, one important fact is emerging. Imbalances in the ratio of friendly and unfriendly bacteria – a condition known as dysbiosis – is strongly associated with a grim parade of serious diseases. WARNING: Cutting-Edge Research Links Dysbiosis with Heart Failure In a recent article published in Journal of the American College of Cardiology, the authors reported that changes in the composition of the microbiome (such as the diversity and ratio of various bacteria) are associated with atherosclerotic coronary artery disease (CAD). In one study, participants with CAD were found to have an abundance of Enterobacteriaceae, a microbe associated with inflammation and chronic diseases. In addition, they had relatively low levels of bacteria that produce butyrate, an anti-inflammatory fat needed for proper immune function. Meanwhile, congestive heart failure patients were found to have overgrowths of pathogenic fungi, such as candida – along with the Campylobacter bacteria. And, patients with type 2 diabetes also had lower concentrations of butyrate-producing microbes. Not only did patients with heart disease have overgrowths of certain pathogenic bacteria – but they exhibited a “consistent decrease” in microbial diversity. The authors concluded that dietary nutrients serve as “key environmental influences” on intestinal microbes, and stated that modulating the microbiome could help prevent – and possibly even help treat – heart disease. More Evidence: Diet Profoundly Affects the Health of Intestinal Bacteria In a 2020 overview of literature published just this month in Nutrition Reviews, the authors examined 86 scientific articles and studies involving the gut microbiome. The review, which was conducted by scientists at George Washington University and the National Institute for Standards and Technology, revealed just how profoundly nutrition affects the microbial composition of the gut – and highlighted the contributions of plant fiber to microbial health. By contrast, the authors noted, protein metabolism appeared to result in harmful byproducts that could linger in the gut, with possible health consequences. More study is needed, the authors declared, to investigate ways in which the microbiome responds to dietary interventions. Read Carefully: The Key Nutrients for a Healthy Gut Microbiome Most of the research on nutrients for a healthy microbiome has centered on plant fiber, which serves as fuel for gut microbiota and causes the production of short-chain fatty acids. These beneficial fats function as signaling molecules that help to modulate blood pressure and inflammatory responses. Short-chain fatty acids also improve absorption of nutrients and reduce intestinal transit time – thereby shortening the time that toxic byproducts can accumulate in the intestines. In addition to dietary fiber – which is found in good supply in legumes, fruits and vegetables – probiotic foods like miso, sauerkraut and kimchi can help support a healthy gut microbiome while reducing the inflammation that lies at the root of virtually all serious chronic diseases. Here’s a tip for you: unsweetened yogurt with active cultures helps encourage beneficial microbes known as lactobacilli, while apples, artichokes, blueberries and almonds increase numbers of anti-inflammatory Bifidobacteria. And, don’t forget about prebiotics, those non-digestible carbohydrates that provide fuel for gut bacteria. Asparagus, bananas, garlic and onions are all good sources. You can also protect microbiome balance by avoiding pro-inflammatory refined oils, refined sugars and GMO foods. Important to note: artificial sweeteners, such as aspartame, don’t get a thumbs-up either. These have been shown to increase the number of bacterial strains linked with metabolic and heart disease. Natural health experts advise opting for the natural sweetener stevia instead. You can also preserve intestinal health by avoiding harsh chemical cleaning products, cigarette smoke, and unnecessary courses of antibiotics. On the whole, plant-based and vegetarian diets seem to offer more health benefits to the gut microbiome than meat-based eating plans. Before switching, however, check with your integrative doctor or nutritionist for help in creating a dietary plan that is right for you. Sources for this article include: JACC.org, MedicalNewsToday.com, Healthline.com To read the original article click here. For more articles from NaturalHealth365 click here.

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Better Sleep? Prebiotics Could Help

AHA Publisher — Thu, 12 Mar 2020 07:00:39 +0000

University of Colorado Boulder via Newswise – They provide food for good gut bacteria and influence circulating metabolites, buffering stress, study shows. Newswise — Think dietary fiber is just for digestive health? Think again. Specific fibers known as prebiotics can improve sleep and boost stress resilience by influencing gut bacteria and the potent biologically active molecules, or metabolites, they produce, new CU Boulder research shows. The research could ultimately lead to new approaches to treating sleep problems, which affect 70 million Americans. “The biggest takeaway here is that this type of fiber is not just there to bulk up the stool and pass through the digestive system,” said Robert Thompson, a postdoctoral researcher in the Department of Integrative Physiology and lead author of the study, published March 2, in the journal Scientific Reports. “It is feeding the bugs that live in our gut and creating a symbiotic relationship with us that has powerful effects on our brain and behavior.” Food for Our Bugs Most people are familiar with probiotics, friendly bacteria present in fermented foods like yogurt and sauerkraut. More recently, scientists have taken an interest in prebiotics—dietary compounds that humans cannot digest but serve as nourishment for our microbiome, or the trillions of bacteria residing within us. While not all fibers are prebiotics, many fibrous foods such as leeks, artichokes, onions and certain whole grains are rich in them. For the study, the researchers started adolescent male rats on either standard chow or chow infused with prebiotics and tracked an array of physiological measures before and after the rats were stressed. As reported in the researchers’ previous study, those on the prebiotic diet spent more time in restorative non-rapid-eye-movement (NREM) sleep. After stress, they also spent more time in rapid-eye-movement (REM) sleep, which is believed to be critical for recovery from stress. While rats eating standard chow saw an unhealthy flattening of the body’s natural temperature fluctuations and a drop in healthy diversity of their gut microbiome after stress, those fed prebiotics were buffered from these effects. The new study sheds light on how prebiotics can help bust stress. “We know that this combination of dietary fibers helps promote stress robustness and good sleep and protects the gut microbiome from disruption. With this new study, we wanted to try to identify the signal,” said senior author and Integrative Physiology Professor Monika Fleshner, director of the Stress Physiology Laboratory. Using a technology called mass spectrometry to analyze the rats’ fecal samples, the researchers measured metabolites, or bioactive small molecules produced by bacteria as food is broken down. They found rats on the prebiotic diet had a substantially different “metabolome”, or make-up of metabolites. Theirs was higher in dozens of them, including fatty acids, sugars and steroids which may, via gut-brain signaling pathways, influence behavior. The rats’ metabolome also looked different after stress. For instance, the rats on the standard chow diet saw dramatic spikes in allopregnanolone precursor and Ketone Steroid, potentially sleep-disrupting metabolites, while those on the prebiotic diet saw no such spike. “Our results reveal novel signals that come from gut microbes that may modulate stress physiology and sleep,” said Fleshner. In Search of a Better Sleeping Pill While prebiotic dietary fiber is certainly healthy, it’s uncertain whether just loading up on foods rich in it can promote sleep. The rats were fed very high doses of four specific prebiotics, including: galactooligosaccharides, which are present in lentils and cabbage; polydextrose (PDX) an FDA-approved food additive often used as a sweetener; lactoferrin, found in breast milk; and milk fat globular protein, abundant in dairy products. “You’d probably have to eat a whole lot of lentils and cabbage to see any effect,” said Thompson. Prebiotic supplements already abound on natural food store shelves. But Fleshner said it’s too soon to say whether a supplement or drug containing such compounds would be safe and effective for everyone. Depending on what their microbial make-up is, different people might respond differently. “These are powerful molecules with real neuroactive effects and people need to exercise some caution,” she said. Human studies are already in the works at CU Boulder. Ultimately, Fleshner believes what they are learning in her lab could lead to a new class of options for people who can’t sleep but don’t like taking narcotics. “Armed with this information, we might be able to develop a targeted therapeutic that boosts the molecules that buffer against stress and tamps down the ones that seem to disrupt sleep,” she said. “It’s exciting to think about.” To read the original article click here.

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