These are the 4 Worst Things You Can do For Your Gut Health

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Sugar

High concentrations of sugar are dangerous for our gut for several reasons. A study published in Microbiology implies that increased concentration of sugar-derived molecules can contribute to a formation of biofilms. Biofilms make the bacterial colony more resistant towards the outer environment. Biofilm formation was implicated in antibiotic resistance or colorectal cancer because some biofilm formatting strains can secrete oncotoxins. Further, a substantial proportion of ulcerative colitis cases is connected with the presence of biofilms in the gut.

With relation to colitis, a study published in Nature Scientific Reports reported that diet high in sugars decreases microbial diversity and concentrations of short-chain fatty acids (SCFAs) in the lumen. SCFAs are a preferred fuel for cells of the intestinal wall and they are needed for a correct function of the gut for many reasons.

Artificial Sweeteners

A study published in Nature examined the effect of sweeteners on the microbiome and confirmed that ingestion of artificial sweeteners induces glucose intolerance. Remarkably, it was found that this intolerance is mediated by the change of microbiome. After the administration of antibiotics to mice which were fed with artificial sweeteners, the glucose intolerance is reversed. The causality is further supported by microbiome transplantation. Germ-free mice transplanted with microbiome from mice fed with sweeteners develop glucose intolerance. These studies provide unique evidence of how the microbiome directly affects our health.

Other study published in Molecules even reports that some artificial sweeteners, especially saccharin, are toxic to the microbiome.

Emulsifiers

This study found that bacteria in mice fed with emulsifiers were 50% closer to epithelium than in control mice. Meaning that they were able to penetrate further through the mucous. The decreasing thickness of mucus is very dangerous. Less mucus also promotes gut inflammation as an immune cell of the gut wall reacts with the bacterial particles that wouldn’t otherwise get through the mucous.

Trans-fatty Acids

Recent research published in the European Journal of Nutrition examined the impact of TFA on the microbiome.

In the last decade, the extensive research of microbiome starts to provide evidence of which bacterial species can be considered "healthy" and "unhealthy". This data is based on sequencing of lean and healthy individuals and comparing these samples with obese people. In mice fed with TFA, there was a reduced level of bacterial species Lachnospiraceae and Rikenellaceae which are involved in prevention against Clostridium species, the most common cause diarrhoea and colitis. Furthermore, decreased levels of Lachnospiraceae are found in colorectal patients. The reduction in the abundance of Rikenellaceae was also reported in nonalcoholic fatty liver disease.

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4395855/
https://www.microbiologyresearch.org/content/journal/micro/10.1099/00221287-147-1-3#tab2
https://www.nature.com/articles/s41598-019-48749-2#ref-CR31
https://www.pnas.org/content/116/1/233
https://pubmed.ncbi.nlm.nih.gov/15677909/
https://pubmed.ncbi.nlm.nih.gov/26752475/
https://www.sciencedirect.com/science/article/pii/S1053811908010689
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5647777/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6222326/
https://genie.weizmann.ac.il/pubs/2014_nature.pdf
https://pubmed.ncbi.nlm.nih.gov/29938270/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4910713/
https://link.springer.com/article/10.1007/s00394-018-1810-2

Видео These are the 4 Worst Things You Can do For Your Gut Health канала Thomas DeLauer