digestive tract is home to the gut microbiome a highly complex collection of bacteria and other microbes that influence immunity, inflammation, metabolism, and more. An imbalanced microbiome, also known as dysbiosis, has been connected to a myriad of conditions such as cardiovascular disease, diabetes, obesity, depression and autoimmunity, and more.
in life-threatening food allergies in Westernized societies1,2. One hypothesis - including misuse of antibiotics, dietary changes, and higher rates of Caesarean birth and formula feeding have altered intestinal bacterial communities; early-life alterations may be particularly detrimental3,4 Birth & Bugs By the time a child crawls, he is blanketed by an enormous cloud of microorganisms Healthy infants harbor intestinal bacteria that protect against food allergy •2019 Mar;25(3):448-453. doi: 10.1038/s41591-018-0324- z. Epub 2019 Jan 14 •
is directly responsible for more than 60% of the variation in bacterial species. 2. Gut barrier health 3. Lifestyle 40% (lifestyle, age, hormones, genes, toxin exposure, environment, etc.) Microbiome
• Vitamins, minerals and fiber • Class of nutrients called phytochemicals • Naturally occurring chemical compounds found in plant-based foods that often contribute to the color of fruits, vegetables, herbs, teas Phytochemicals
them. • They function as antioxidants, anti-inflammatory, antiviral, antibacterial, epigenetic, (turn on “good” genes”), repair cell damage, support DNA, support immunity, reduce inflammation, brain, heart, liver and all cells • To get a full spectrum of these nutrients you need to eat a wide variety of fruits & vegetables from every color of the rainbow.
- 3 servings at each meal. A typical serving is • ½ cup of cooked vegetables • 1 cup of raw leafy vegetables • a medium-sized piece of fruit • ½ cup of berries • Remember rainbow!
2. We only absorb 5% of polyphenols 3. The other 95% needs to be metabolized by gut bacteria first, before we can benefit 4. They feed beneficial bacteria 5. Polyphenols are also able to eliminate opportunistic and pathogenic bacteria
which can't be digested & passes through the digestive tract. There are 2 types of fiber: soluble + Insoluble fiber Recommend 25-35 grms per day / we manage ½ of that. Fiber Soluble Fiber Dissolves in water to form a gel Slows digestion Gut bacteria – composition + diversity Lower blood sugar Lower cholesterol Some examples: Apples, artichokes, asparagus, bananas, barley, berries, broccoli Brussels sprouts, dark leafy greens legumes, nuts, oats, oranges, pears, peppers, seeds, squash Insoluble Fiber Absorbs water Moves food & waste through the digestive system Regulates bowel movements Some examples Beans, brans, carrots, cucumbers, legumes, nuts, seeds, + whole grains
fiber into Short Chain fatty acids (SCFA) which is now known as POSTBIOTICS 1. Butyric: main energy for gut cells in colon promotes health colon, anti- inflammatory, angiogenesis, stem cells into different organs. 2. Acetate: - stimulate leptin = suppresses hunger; reduces inflammation 3. Propionate: – lower cholesterol, reduces inflammation, protect atherosclerotic plaque in arteries, improve digestion, activate immune cells. Gut Bacteria (probiotics) ferment certain fiber (prebiotics) to produce SCFA (Postbiotics) SCFA
India have been preserving foods using bacteria • Sauerkraut originated in China incorporated into Slavic + German cuisines • Fermentation of cabbage releases glucosinates, which breaks down into isothiocyanates (phytochemicals) • Higher in sauerkraut than in raw cabbage
ours through pre +probiotics. • Made from milk, enzyme rennet + starter culture (depending on the cheese)which dictates the cheese microbiome. • In Europe cheese is mostly made from raw milk resulting in a greater diversity, compared to pasteurized in US.
Cruciferous vegetables - inflammation • Alliums (garlic & onions) high inulin & quercetin – tight junctions • Leafy greens • Apples • Berries – all including cranberries • Mushrooms Other Foods Increase in fruit and vegetables can change bacteria positively in 3-4 days.
Has 30 known phenols 2. 3 majors: oleuropein, hydroxytyrosol and tyrosol benefits • Brain + heart health • Blood sugar control + diabetes • Reduction inflammation • Decreased cancer risk • Gut health + microbiome • Immunity Nutr Rev . 2021 Nov 10;79(12):1362-1374. doi: 10.1093/nutrit/nuaa148. Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health Olive oil picture please
• Lung inflammation • Hormone signaling • Cancer • Autoimmune conditions • Gut inflammation • Heart inflammation • Weight loss, cravings and emotional eating • Blood sugar & insulin control; diabetes. • More Recent evidence indicates that IF may lead to remodeling and increased taxonomic diversity in the human gut microbiome. In particular, the Lachnospiraceae family of anaerobic bacteria increased during fasting. This family, in the order Clostridiales, promotes butryogenesis in the gut, a process that is associated with healthful metabolic and prolongevity effects. IF-associated alterations to the microbiome may play a key role in the metabolic and potential healthspan-enhancing benefits of IF and dietary restriction. 2021 Jun;24(3):234-237. doi: 10.1089/rej.2021.0025. Beneficial Gut Microbiome Remodeled During Intermittent Fasting in Humans Intermittent Fasting
16-to-8 eating window (fast for 16hrs - eat in 8hr window) 2. 5:2 protocol - Eat a regular healthy diet for 5 days, then restrict calories to 500 calories for 2 days. 3. 8-to-6 eating window – eating from 8am to 6pm • OMAD (one meal a day) • FMD (fasting mimicking diet – 3 cycles of 5 days per month – commercial product, plant based ) • ADF (alternate day fasting) no food • Prolonged Fasting (no food or drink for >-72hr • Short-term fasting (no food or drink for < 72hrs Intermittent Fasting
– for mixture of polyphenols. • Buy different kinds and colors of apples and onions. • Switch things up each time you go to the grocery store! • Eat foods that are rich in the colors blue, purple, and red. • Top your morning oatmeal or yogurt with some dark-colored berrie.\
purple the next time you make coleslaw or soup. • Brew a warm cup of green tea on a cold, winter morning or sprinkle matcha green tea powder into a berry smoothie. • Enjoy a square of high-quality dark chocolate (aim for at least 70% cocoa content). • Drink 4 oz of unsweetened cranberry or pomegranate juice mixed into sparkling water • eat pomegranates when they are season • Eat cranberries sweetened with apple juice or add frozen to smoothies
each meal - it may take some time to get to this level. • Start with 1 serving • Include: • Cruciferous - 1 x serving a day • Prebiotic food 2. Fruit: 2 x serving - berries, kiwis, pomegranates (in season) a day. 3. Probiotic food: 1 x serving a day 4. Water 5. Gratitude to my body