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A Fermented-Food Diet Increases Microbiome Diversity and Lowers Inflammation, Study Finds

AHA Publisher — Tue, 20 Jul 2021 07:00:26 +0000

Stanford Medicine via EurekAlert – A diet rich in fermented foods enhances the diversity of gut microbes and decreases molecular signs of inflammation, according to researchers at the Stanford School of Medicine. 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. Eating foods such as yogurt, kefir, fermented cottage cheese, kimchi and other fermented vegetables, vegetable brine drinks, and kombucha tea led to an increase in overall microbial diversity, with stronger effects from larger servings. “This is a stunning finding,” said Justin Sonnenburg, PhD, an associate professor of microbiology and immunology. “It provides one of the first examples of how a simple change in diet can reproducibly remodel the microbiota across a cohort of healthy adults.” In addition, four types of immune cells showed less activation in the fermented-food group. The levels of 19 inflammatory proteins measured in blood samples also decreased. One of these proteins, interleukin 6, has been linked to conditions such as rheumatoid arthritis, Type 2 diabetes and chronic stress. “Microbiota-targeted diets can change immune status, providing a promising avenue for decreasing inflammation in healthy adults,” said Christopher Gardner, PhD, the Rehnborg Farquhar Professor and director of nutrition studies at the Stanford Prevention Research Center. “This finding was consistent across all participants in the study who were assigned to the higher fermented food group.” Microbe diversity stable in fiber-rich diet By contrast, none of these 19 inflammatory proteins decreased in participants assigned to a high-fiber diet rich in legumes, seeds, whole grains, nuts, vegetables and fruits. On average, the diversity of their gut microbes also remained stable. “We expected high fiber to have a more universally beneficial effect and increase microbiota diversity,” said Erica Sonnenburg, PhD, a senior research scientist in basic life sciences, microbiology and immunology. “The data suggest that increased fiber intake alone over a short time period is insufficient to increase microbiota diversity.” The study will be published online July 12 in Cell. Justin and Erica Sonnenburg and Christopher Gardner are co-senior authors. The lead authors are Hannah Wastyk, a PhD student in bioengineering, and former postdoctoral scholar Gabriela Fragiadakis, PhD, who is now an assistant professor of medicine at UC-San Francisco. A wide body of evidence has demonstrated that diet shapes the gut microbiome, which can affect the immune system and overall health. According to Gardner, low microbiome diversity has been linked to obesity and diabetes. “We wanted to conduct a proof-of-concept study that could test whether microbiota-targeted food could be an avenue for combatting the overwhelming rise in chronic inflammatory diseases,” Gardner said. The researchers focused on fiber and fermented foods due to previous reports of their potential health benefits. While high-fiber diets have been associated with lower rates of mortality, the consumption of fermented foods can help with weight maintenance and may decrease the risk of diabetes, cancer and cardiovascular disease. The researchers analyzed blood and stool samples collected during a three-week pre-trial period, the 10 weeks of the diet, and a four-week period after the diet when the participants ate as they chose. The findings paint a nuanced picture of the influence of diet on gut microbes and immune status. On one hand, those who increased their consumption of fermented foods showed similar effects on their microbiome diversity and inflammatory markers, consistent with prior research showing that short-term changes in diet can rapidly alter the gut microbiome. On the other hand, the limited change in the microbiome within the high-fiber group dovetails with the researchers’ previous reports of a general resilience of the human microbiome over short time periods. Designing a Suite of Dietary and Microbial Strategies The results also showed that greater fiber intake led to more carbohydrates in stool samples, pointing to incomplete fiber degradation by gut microbes. These findings are consistent with other research suggesting that the microbiome of people living in the industrialized world is depleted of fiber-degrading microbes. “It is possible that a longer intervention would have allowed for the microbiota to adequately adapt to the increase in fiber consumption,” Erica Sonnenburg said. “Alternatively, the deliberate introduction of fiber-consuming microbes may be required to increase the microbiota’s capacity to break down the carbohydrates.” In addition to exploring these possibilities, the researchers plan to conduct studies in mice to investigate the molecular mechanisms by which diets alter the microbiome and reduce inflammatory proteins. They also aim to test whether high-fiber and fermented foods synergize to influence the microbiome and immune system of humans. Another goal is to examine whether the consumption of fermented food decreases inflammation or improves other health markers in patients with immunological and metabolic diseases, and in pregnant women and older individuals. “There are many more ways to target the microbiome with food and supplements, and we hope to continue to investigate how different diets, probiotics and prebiotics impact the microbiome and health in different groups,” Justin Sonnenburg said. To read the original article click here.

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The Prebiotic Fiber Inulin Offers 3 AMAZING Health Benefits

AHA Publisher — Thu, 19 Nov 2020 08:00:00 +0000

Lori Alton via NaturalHealth365 – Probiotics and prebiotics – substances that encourage and nourish the presence of beneficial bacteria in the body – have grown in popularity as science reveals their many health benefits. One prebiotic in particular, inulin, is currently enjoying a lot of “buzz” – due to recent research showing that it may improve digestive health and combat obesity. Inulin, a soluble dietary fiber found in plants, can’t be broken down by the body. While this may sound like a drawback, it is actually a huge “plus.” To learn why – and to discover the surprising disease-fighting benefits of inulin – keep reading. Inulin: The “indigestible” fiber that provides great health dividends Inulin is a fructan, meaning it is composed of chains of fructose molecules. These molecules are linked together to strongly that they can’t be broken down in the small intestine. Instead, they proceed to the large intestine, where they provide food for “friendly” bacteria in the community of microbes that live in the intestinal tract. By way of a “thank-you,” the bacteria convert the molecules to short-chain fatty acids, or SCFAs. Scientists say that SCFAs provide a range of health benefits, including producing vitamins, helping prevent infection and regulating hormones that control appetite. Another of the many benefits of inulin is that it improves the diversity and balance of intestinal microbes, supporting the presence of beneficial bacteria such as Bifidobacteria. By promoting regularity, inulin helps combat a killer disease Studies have shown that inulin promotes more frequent bowel movements and improved stool consistency, causing many integrative doctors to advise it to relieve symptoms of constipation. In one study, older adults who consumed 15 g of inulin a day for 28 days reported more satisfaction with their digestion, along with fewer episodes of constipation. As an added bonus: the researchers also noted that the participants had higher levels of beneficial Bifidobacteria in the intestinal tract. But inulin’s benefits extend far beyond relieving the discomfort of occasional constipation. By speeding the elimination of waste from the body and preventing toxins from lingering in the large intestine, inulin may help discourage the development of colon cancer. Animal studies have shown that inulin-fed rats have fewer precancerous cell changes, fewer precancerous growths in the colon and less inflammation. And, as you know, inflammation is believed to be at the root of many serious diseases, including type 2 diabetes, heart disease and cancer. By the way, inulin has yet another cancer-discouraging trick up its sleeve. It ferments into butyrate, a compound which slows the growth of cancer cells. Good news: The benefits of inulin include supporting a healthy body weight Fermentable carbohydrates such as inulin have been shown in studies to reduce food intake and promote weight loss in overweight volunteers. In one randomized controlled study published in Nutrition and Metabolism, researchers examined the ability of 30 grams of inulin supplementation a day to promote weight loss in patients with prediabetes. For the first eight weeks of the study, the participants received standard counseling from a dietitian and consumed calorie-restricted diets. Both the inulin and control groups lost roughly 5 percent of their body weight during the first nine weeks. The control group received cellulose, which is also a fiber – but a nonfermentable one. It was what happened next, however, that really caught the researchers’ attention. During the second nine weeks of the study, participants were told to resume their normal diets. And, the inulin group continued to eat significantly less, and to lose more weight – achieving an average loss of 7 percent of their body weight. They also experienced lower levels of fasting glucose and reduced fat in the liver. Discover how inulin fights diabetes While inulin is not to be confused with insulin (the hormone that controls blood sugar), there is evidence that inulin supports insulin’s antidiabetic effects. In addition to discouraging type 2 diabetes by promoting weight loss, inulin may help to lower elevated blood sugar. In addition, its ability to reduce liver fat allows it to help reduce insulin resistance. A type of inulin known as high-performance (HP) inulin may be particularly beneficial. In a study published in Health Promotion Perspectives, female participants with type 2 diabetes were given 10 g of HP inulin a day. Researchers found that fasting blood sugar decreased by a meaningful 8.5 percent, while Ac1 levels (a measure of blood sugar control over time) dropped by an average of 10.4 percent. And, that wasn’t all. Triglycerides (fats in the blood) plummeted by almost 25 percent, while harmful LDL levels decreased and desirable HDL levels improved. What are good sources of inulin? Inulin is found in a limited group of foods, including chicory root (the undisputed heavyweight, with 35 to 47 grams of inulin per 3.5-ounce serving), Jerusalem artichokes, raw asparagus and garlic. It is also sometimes added to certain commercial foods – such as protein bars, cereal bars, baked goods and yogurts – to improve texture or replace fats and sugars. Conveniently, inulin is available in supplementary form – with natural health experts typically recommending amounts of 5 to 10 grams a day. Of course, check first with a knowledgeable integrative doctor before supplementing. As a tip, for maximum benefit: look for high-performance (HP) inulin. The evidence is accumulating: this humble prebiotic fiber not only improves digestive health, but may help protect against a range of serious diseases, including IBS, nonalcoholic fatty liver disease, type 2 diabetes, obesity and cancer. Clearly, the many benefits of inulin are finally coming to light. Sources for this article include: MedicalNewsToday, NIH.gov, NIH.gov 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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What You Eat May Change the Way That Antibiotics Affect Your Gut

AHA Publisher — Sat, 28 Sep 2019 02:55:45 +0000

Sally Robertson, B.Sc. via News Medical – Net – “Doctors now know that each antibiotic prescription has the potential to lead to some very harmful microbiome-related health outcomes, but they do not have reliable tools to protect this critical community while also treating deadly infections.” A new study by researchers at Brown University in Rhode Island has found that diet can influence how the gut microbiome is affected by treatment with antibiotics. The scientists examined how antibiotics change the gut bacteria in mice and then looked at how diet may exacerbate or mitigate these changes. “For a long time, we’ve known that antibiotics impact the microbiome,” says study author Peter Belenky. “We have also known that diet impacts the microbiome. This is the first paper that brings those two facts together.” Belenky says the goal of his laboratory’s work is to identify new ways to protect the microbiome, which may alleviate some of the worst antibiotic side effects. The Gut Microbiome The gut microbiome is made up of trillions of bacteria that benefit the host. They aid the breakdown of dietary fiber and maintain overall intestinal health by competing with harmful bacteria for resources that would be essential for their survival such as nutrients and space. Although antibiotics save the lives of countless people who are infected with harmful bacteria, these drugs can also disrupt this community of beneficial bacteria that live in the human intestine. This, in turn, can lead to other life-threatening infections. Belenky, who is a Professor of Microbiology and Immunology at Brown’s, has been studying the effect fo antibiotics on the gut and looking for ways to counteract imbalances in the microbiome that can lead to potentially life-threatening infections such as C. difficile. “Although antibiotics disturb the structure of the gut microbiota, factors that modulate these perturbations are poorly understood,” writes the team. Reducing the Detrimental Effects of Antibiotics Through Diet As recently reported in the journal Cell Metabolism, Belenky and colleagues have now demonstrated that although the antibiotics they used did perturb the composition and metabolic capacity of the murine gut microbiome, this disruption could also be exacerbated or minimized by making changes to the animals’ diet. Belenky and colleagues already knew that bacterial metabolism is an important regulator of antibiotic susceptibility in vitro and probably plays a significant role within the host. They applied a metagenomic and metatranscriptomic approach to investigate associations between antibiotic-induced taxonomic and transcriptional responses within the mouse microbiome. For the study, lead author Damien Cabral and colleagues treated three groups of mice with different antibiotics, namely amoxicillin, ciprofloxacin or doxycycline. They then charted how the composition of the animals’ gut microbiomes changed and how bacteria adapted at the metabolic level following treatment. Amoxicillin, an antibiotic commonly used to treat strep throat and ear infections, significantly reduced levels of bacteria in the gut and also changed the genes that the remaining bacteria use. Ciprofloxacin (often used to treat urinary tract infections) and doxycycline (commonly used to treat sinus infections), also altered the gut microbiome, although those changes were less pronounced. The team found that the antibiotics significantly altered the expression of key metabolic pathways at the whole-community and single-species levels. Notably, one type of beneficial bacteria, Bacteroides thetaiotaomicron, flourished in response to amoxicillin treatment. This bacterium upregulated polysaccharide utilization to aid the digestion of fiber, a change that seems to enable it to bloom in the altered ecosystem and somehow protect against the antibiotic, says Belenky. Generally, the bacteria downregulated the use of genes involved in normal growth processes such as producing new proteins and DNA. They also upregulated their use of genes that are essential in stress resistance The Effects of Glucose (Sugar) Were Clear Interestingly, the researchers found that adding glucose to the animals’ diet — which is usually low in simple sugars and high in fiber — increased susceptibility of B. thetaiotaomicron to amoxicillin. “In vitro, we found that the sensitivity of this bacterium to amoxicillin was elevated by glucose and reduced by polysaccharides,” writes the team. This suggests that diet can provide some beneficial effects that may protect gut bacteria from the adverse effects of antibiotic use. According to Belenky, the findings represent a step toward helping humans to better tolerate antibiotic treatment: Revealing New Opportunities However, “now that we know diet is important for bacterial susceptibility to antibiotics, we can ask new questions about which nutrients are having an impact and see if we can predict the influence of different diets,” he says. Belenky warned that the study only looked at rodents and much remains to be learned about the interplay between host diet, microbiome metabolism and susceptibility to antibiotics. Belenky and team are currently investigating how different types of dietary fibers may impact how the microbiome changes following antibiotic treatment, as well as how diabetes may affect the microbiome’s metabolic environment and vulnerability to antibiotics. To read the original article click here.

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Bacteria and Your Broken Heart

The AHA! Team — Fri, 16 Aug 2019 07:00:00 +0000

Al Sears, MD, CNS – German researchers analyzed the gut bacteria in healthy people and patients with heart failure. They found that the heart failure patients were missing important groups of bacteria that fight inflammation. Their gut flora was not as diverse as in healthy people. In your screening for heart disease, I bet your doctor will never think to check your gut. And that may well be where your heart problems start. Let me explain… Your gut plays a critical role in your overall health. It’s a major part of your body’s ecosystem. It’s home to trillions of bacteria, viruses and fungi. They make up your “microbiome.” Doctors are beginning to pay attention when it comes to these bacteria. But they’re still missing the big picture. This microcosm affects just about every organ and body system. Some of these gut bugs cause disease and infection. Others boost your immune system. Still others help you digest your food and turn it into vitamins. The secret to vibrant health is having enough good microbes to crowd out the bad ones. When the “bad bacteria” in your gut crowd out the “good bacteria” you see an increase in disease and aging. Studies show that an imbalance in your gut bugs can cause chronic inflammation throughout your body. It’s been linked to immunity, obesity, diabetes and chronic kidney disease. Now, new research shows that gut bacteria may be used to predict your risk of heart failure and other cardiac events like heart attacks and stroke. German researchers analyzed the gut bacteria in healthy people and patients with heart failure. They found that the heart failure patients were missing important groups of bacteria that fight inflammation. Their gut flora was not as diverse as in healthy people. In addition, heart failure patients had higher levels of trimethylamine N-oxide (TMAO), a product of some gut bacteria. In fact, TMAO may be an early disease marker for heart failure. In one study from the Cleveland Clinic, researchers measured TMAO in 4,000 people having elective coronary angiograms. TMAO levels predicted major cardiac events over the following three years. Another study from Cleveland Clinic found that heart failure patients with the highest levels of TMAO had a 3.4-fold increase in their risk of death. Antibiotics, stress, excess alcohol, chlorine and other toxins can destroy your good gut bugs and allow bad ones to thrive. I help my patients rebalance their microbiome with good bacteria called probiotics. You can take probiotic supplements. Look for one that guarantees 10-20 billion CFUs (colony forming units) at the expiration date. This is key. Probiotics are very sensitive to heat, humidity, pH levels and oxygen. Between the time of packaging and the time you take them, billions of the bacteria may die off. But a much better way to get enough probiotics is from the foods you eat. Just a few tablespoons of lacto-fermented foods a day can boost your good bacteria. I recommend making your own probiotic sauerkraut. You see, when you ferment cabbage with salt, good Lactobacillus bacteria multiply. But most commercial sauerkraut is pasteurized. That destroys ALL bacteria â€” good and bad. Here’s my favorite quick and easy sauerkraut recipe. Traditional Sauerkraut 1 head of cabbage 1/8 cup of Himalayan pink sea salt or Celtic sea salt 2 cloves garlic, peeled and smashed 1 tablespoon red pepper flakes Remove outer leaves from the cabbage head and set aside. Slice the cabbage into thin ribbons. Place cabbage in a large bowl. Sprinkle with salt. Knead the cabbage with your hands for about ten minutes. Cabbage should start producing liquid brine. Stop kneading when you have enough liquid brine to cover the cabbage. Add garlic and pepper flakes to cabbage. Mix together and transfer to a 1-quart Mason jar. Stuff the cabbage tightly into the jar. You should have enough brine to cover the cabbage. If not, add water to cover the cabbage completely. Add the reserved cabbage leaves on top to weigh down the cabbage and make sure it is submerged in the brine. If not completely submerged, the cabbage could grow mold. Seal the Mason jar. Let it sit on your kitchen counter or other cool place (60 to 70 degrees F). After two weeks check for your desired tanginess and crunch. Stop the fermentation by moving the jar to the refrigerator. Enjoy right away or store in the refrigerator for up to six months. To Your Good Health, Al Sears, MD To read the original article click here. For more articles by Al Sears, MD click here.

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Can Healthy Gut Bacteria Reduce the Risk of Dementia?

The AHA! Team — Thu, 15 Aug 2019 07:00:00 +0000

Dr. Don Colbert – This microbiome plays a huge role in human health. Recent research has correlated certain changes in gut bacteria with inflammatory and autoimmune conditions, hormone balance, bone density and mineral uptake, and more. Is it possible that your gut bacteria affect your brain health? Even reduce the risk of dementia? We know that gut health and bacteria is imperative to immune health, hormone balance, healthy digestion, metabolic health and more. But, the brain? That can seem like a stretch. A recent study tried to answer this question. Here’s what was found and what it means to you. The Study: Gut Bacteria to Reduce the Risk of Dementia In January 2019, Scientific Reports published a new study investigating the link between gut bacteria and dementia (1). The study aimed to determine if having healthy gut bacteria (and lack of harmful bacteria) affected the risk of developing dementia. The study involved 128 people who visit an outpatient memory clinic. The partcipants were 59% female and had a mean age of 74.2 years. To study gut bacteria vs. dementia risk, researchers assessed cognitive function using neuropsychological tests and brain MRI scans. The scientists divided the participants into demented and non-demented groups based on multivariable logistic regression models, silent lacunar infarcts and cerebral microbleeds, and more. Then, they collected fecal samples to study gut microbiotic. What is the Gut Microbiome? The gut microbiome is made up of all the microorganisms that live in the digestive tract. There are about a trillion cells composed of about a thousand different species of bacteria! This microbiome plays a huge role in human health. Recent research has correlated certain changes in gut bacteria with inflammatory and autoimmune conditions, hormone balance, bone density and mineral uptake, and more. In addition, some studies show that various lifestyle factors, including diet, exercise, and stress can alter gut bacteria. Many experts believe that most modern chronic diseases have correlations within the body. Healthy gut microbiome is one believed to impact many diseases. Gut Bacteria, Dementia and Study Results In this study, the researchers found that the dementia group and non-dementia group had differences in types and amounts of gut microbiota. For example, levels of Bacteroides (one type of beneficial bacteria that normally live in the intestines) were decreased in the dementia group. Another bacteria, called enterotype III, were consistently increased in the group with dementia. These bacteria variations between groups were significant and independent of other variables that were studied, suggesting a link. What’s more, ammonia, indole, skatole, and phenol were all higher in the feces of the dementia group vs. the non-dementia group. In conclusion, the results suggested that these gut microbiome irregularities are independently and strongly associated with dementia. Specifically, beneficial bacteria may reduce the risk of dementia. Limitations of the Study Of course, no one study is perfect and this one had limitations. First of all, it was able to link the gut bacteria with the risk of dementia, but it did not show that it caused it. It also only had 128 participants, which is considered a small number. Since all the participants were regular patients at the out-patient center, it is possible that they experienced commonalities in the environment unaccounted for. Still, it is a strong study that indicates the need for further investigation. Are Probiotic Supplements the Answer? At the end of the study, the lead researcher suggested that probiotic supplements could play a role in improving the health of gut bacteria and reduce the risk of dementia. He pointed to a recent small study of 27 subjects that suggested that supplementation of a bacteria called Bifidobacterium breve A1 improved brain function in adults with mild cognitive impairment (2). The study found that 2 significant cognitive test scores improved during the probiotic supplementation intervention. Still, most researchers do not believe supplementation alone is the answer. Eating for Gut Health? Can diet alone boost beneficial gut bacteria enough to affect cognition? It’s possible. It’s important to eat a diet that includes many real foods with prebiotic fibers (in many vegetables) and fermented ingredients. However, many researchers believe that healthy gut bacteria is a result of multiple lifestyle factors including diet, medication use, supplements, and more. Bottom Line This new study indicates that there is a link between healthy gut bacteria, cognitive function, and reducing the risk of dementia. Taking care of healthy gut bacteria through supplements, diet, and a healthy lifestyle may be one key to brain health. To read the original article click here. For more articles by Dr. Colbert click here.

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