Health begins in the gut

By The Low Carb Clinic, 5 November 2019 - 567 words (3 mintues)

The gut microbiome is a huge colonisation of bacteria that lives inside the human gastrointestinal tract (or gut). The gut microbiome is its own, living organism - it lives inside the human body, but it is not made up of human cells.   

Humans have a symbiotic relationship with the gut microbiome – a close, long-term and (hopefully) beneficial biological relationship.  The health of the gut microbiome has a huge impact on our overall health – including our metabolism, energy levels, mood and risk of disease – so it’s important to look after it.  

Larger than life  

The gut microbiome contains more than 14 trillion tiny microbial cells – cells far smaller than human cells – but together these cells make up 1-3% of our total body mass[1]. There are more microbe cells in our gut than there are cells in our entire body!   

The gut microbiome performs vital functions for the body, many of which are still being discovered.  

Walls of wellness  

One of the most important functions of the gut microbiome keeping the lining of our digestive system healthy and intact.  

Our digestive system is made up of a layer of human cells (enterocytes), a layer of mucus (mucin), and then the layer formed by the gut microbiome.  

Together, the epithelial cells and the mucin can be thought of as the ‘wall.’ This ‘wall’ ensures that food and potential pathogens stay inside the gut. The gut microbiome maintains the integrity of this ‘wall’ by producing short-chain fatty acids from the digestion of fiber, which nourishes the epithelial cells and the mucin[2].

So, if the gut microbiome is unhealthy, then this ‘wall’ can become damaged. A damaged ‘wall’ means that undigested food particles and pathogens may enter the body’s systemic circulation – increasing the risk of inflammation, infection, and disease in many areas of the body, including the brain[3][4][5][6]. 

Hidden talents  

The gut microbiome has many other essential roles, including: 

• Synthesizing vitamins – including thiamine (B1), folate (B9), biotin (B7), riboflavin (B2), pantothenic acid (B5) and vitamin K[7]. 
• Educating the immune system and helping immune cells mature[8]. 
• Regulating appetite through the production of hormones including peptide YY and glucagon-like peptide[9]. 
• Influencing mood and energy through producing and responding to hormones like dopamine (well known for its role in reward and craving behavior), serotonin (well known for its role in a sense of well-being and happiness), and GABA (well-known for contributing to feelings of relaxation)[10] 
• Altering the amount of energy harvested from food[11] 
• Influencing the number of nutrients acquired from food[12] 

A balancing act 

A more diverse range of cells in the gut microbiota is generally linked to more positive health outcomes[13]. Low diversity is associated with a range of markers for disease, including increased visceral adiposity (fat around the stomach), insulin resistance, higher triglycerides, and higher levels of inflammation[14]. The term gut dysbiosis is used to describe an imbalance of ‘good’ and ‘bad’ gut bacteria.  

For example, obesity is associated with higher levels of bacteria called firmicutes, and lower levels of bacteria called Bacteroides[15]. Type 2 diabetes and blood glucose control are associated with higher levels of beta proteobacteria, and lower levels of clostridia[16]. Damage to the lining (or ‘wall’) of the gut has also been linked to anxiety, depression, autism, Parkinson’s disease and schizophrenia[17][18].  

And research into the gut microbiome is really only just beginning.  

Build a healthy gut microbiome with The Low Carb Clinic  

Diet is one of the most important influences on the health of the gut microbiota.  

At the Low Carb Clinic, we can help you develop a sustainable lifestyle and eating habits that promote the health of your gut microbiome. Here are some ways we can help you to positively influence the health of your gut microbiome: 

• Help you to reduce your intake of sugar and processed carbohydrate - like biscuits, pasta, bread, sweets and treats – as these preferentially feed bad bacteria[19].    
• Help you to choose low-carbohydrate sources of fiber, (from vegetables and low-sugar fruits), which preferentially feed beneficial bacteria and maintain the integrity of the gut lining  
• Help you to practice intermittent fasting, which has been shown to decrease levels of bacteria associated with obesity.
• Help you learn and prepare fermented foods, which are rich in probiotics and promote the growth of beneficial bacteria. Consumption of probiotics has been shown to reduce triglycerides and LDL cholesterol, as well as C-reactive protein (a marker of inflammation), improve insulin sensitivity, and have beneficial effects on immunity[20].  
• Guide you in reducing or ceasing unnecessary medications through a positive diet and lifestyle changes. Excessive use of antibiotics, non-steroidal anti-inflammatory drugs, and heartburn medications can damage the gut microbiome[21].  
• Help you to choose a diet high in nutrient-dense, whole foods that provide the essential fats, proteins, vitamins, and minerals necessary for overall health[22]. 

 

References 

1. Clemente, J., Ursell, L., Parfrey, L., & Knight, R. (2012). The impact of the gut microbiota on human health: an integrative view. Cell, 148, 1258-1270. Retrieved from https://doi.org/10.1016/j.cell.2012.01.035 
2. Shreiner, A., Kao, J., & Young, V. (2015). The gut microbiome in health and in disease. Current Opinion in Gastroenterology, 31(1). doi:10.1097/MOG.0000000000000139 
3. Al-Assal, K., Martinez, A., Torrinhas, R., Cardinelli, C., & Waitzberg, D. (2018). Gut microbiota and obesity. Clinical Nutrition Experimental, 20, 60-64. Retrieved from https://doi.org/10.1016/j.yclnex.2018.03.001 
4. Sonnenberg, E. (2018, Jan 10). Understanding the microbiome. Retrieved from Youtube: https://www.youtube.com/watch?v=miEngVBrrIc 
5. Catassi, C., Bai, J., & Bonaz, B. (2013). Non-celiac gluten sensitivity: the new frontier of gluten related disorders. Nutrients, 5, 3839-3853. doi:doi:10.3390/nu5103839  
6. Fukui, H. (2016). Increased intestinal permeability and decreased barrier function: does it really influence the risk of inflammation? Inflammatory Intestinal Diseases, 1(3), 135-145. doi:10.1159/000447252 
7. Morowitz, M., Carlisle, E., & Alverdy, J. (2011). Contributions of intestinal bacteria to nutrition and metabolism in the critically ill. Surgical Clinics of North America, 91(4), 771-785. Retrieved from https://doi.org/10.1016/j.suc.2011.05.001 
8. Rajoka, M., Shi, J., Mehwish, H., Zhu, J., Li, Q., Shao, D., . . . Yang, H. (2017). Interaction between diet composition and gut microbiota and its impact on gastrointestinal tract health. Food Science and Human Wellness, 6, 121-130. doi:http://dx.doi.org/10.1016/j.fshw.2017.07.003 
9. Flint, H., Scott, K., Louis, P., & Duncan, S. (2012). The role of the gut microbiota in nutrition and health. Nature reviews: Gastroenterology & hepatology, 9(10), 577-589. doi:10.1038/nrgastro.2012.156 
10. Galland, L. (2014). The gut microbiome and the brain. Journal of Medicinal Food, 17(12), 1261-1272. doi:10.1089/jmf.2014.7000 
11. Wang, B., Yao, M., Lv, L., Ling, Z., & Li, L. (2017). The human microbiota in health and disease. Engineering, 3, 71-82. doi:http://dx.doi.org/10.1016/J.ENG.2017.01.008  
12. Flint, H., Scott, K., Louis, P., & Duncan, S. (2012). The role of the gut microbiota in nutrition and health. Nature reviews: Gastroenterology & hepatology, 9(10), 577-589. doi:10.1038/nrgastro.2012.156 
13. Sonnenburg, E., & Sonnenburg, J. (2014). Starving our microbial self: the deleterious consequences of a diet deficient in microbiota-accessible carbohydrates. Cell Metabolism, 21(5), 779-786. Retrieved from https://doi.org/10.1016/j.cmet.2014.07.003 
14. Sonnenburg, E., & Sonnenburg, J. (2014). Starving our microbial self: the deleterious consequences of a diet deficient in microbiota-accessible carbohydrates. Cell Metabolism, 21(5), 779-786. Retrieved from https://doi.org/10.1016/j.cmet.2014.07.003 
15. Morowitz, M., Carlisle, E., & Alverdy, J. (2011). Contributions of intestinal bacteria to nutrition and metabolism in the critically ill. Surgical Clinics of North America, 91(4), 771-785. Retrieved from https://doi.org/10.1016/j.suc.2011.05.001 
16. Larsen, N., Vogensen, F., van den Berg, F., Nielsen, D., Andreasen, A., & Pedersen, B. (2010). Gut microbiota in human adults with type 2 diabetes differs from non-diabetic adults. PLoS One, 5(2). 
17. Martin, C., Osadchiy, V., Kalani, A., & Mayer, E. (2018). The Brain-Gut-Microbiome Axis. Cellular and Molecular Gastroenterology and Hepatology, 6(2), 133-148. doi:10.1016/j.jcmgh.2018.04.003 
18. Campbell-McBride, N. (2010). GAPS Gut and Psychology Syndrome. United Kingdom: Medinform Publishing. 
19. Zinocker, M., & Lindseth, I. (2018). The western diet-microbiome-host interaction and its role in metabolic disease. Nutrients, 10(365). doi:10.3390/nu10030365 
20. Singh, R., Chang, H.-W., Yan, D., Lee, K., & Ucmak, D. (2017). Influence of diet on the gut microbiome and implications for human health. Journal of Translational Medicine, 15(73). doi:10.1186/s12967-017-1175-y 
21. Valdes, A. (2018). Role of the gut microbiota in nutrition and health. BMJ, 361. doi:https://doi.org/10.1136/bmj.k2179