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“WHERE THINGS SO SMALL CAN HAVE A MASSIVE IMPACT ON YOUR HEALTH.”
Herbsprout is a webblog and podcast dedicated to sharing the health benefits of herbs, food, innovations related to our gut microbiome. Herbsprout seeks to bridge the vast chasm dividing the mainstream medical community and alternative medicine.

our friends, polyphenols

4月
14日
スレッド
our friends, polyphenols
Polyphenols are a diverse group of naturally occurring compounds found in plants. They are known for their antioxidant properties, which help protect cells from damage caused by free radicals. Additionally, polyphenols have been linked to various health benefits, including reducing inflammation, improving heart health, and potentially lowering the risk of certain chronic diseases such as cancer and neurodegenerative disorders.
Specifically, they neutralize free radicals which are naturally created unpaired electrons (but also created by air pollution, UV radiation or cigarette smoke). These unpaired electrons in our bodies can damage our cells, proteins, and DNA, leading to oxidative stress and life threatening diseases.
 
A March 18 2024 Medical News Today report referred to the health benefits of polyphenols to our gut. Research by National University of Natural Medicine in Portland, Oregon, based on data from the International Cohort on Lifestyle Determinants of Health (INCLD HealthTrusted Source), showed an increase of polyphenols in our diet leads to an increase in healthy gut bacteria such as Lactobacillus and a decrease in harmful bacteria among participants in the study.
 
Polyphenols are commonly found in foods like fruits, vegetables, tea, coffee, red wine, and dark chocolate.
 
Examples of polyphenols found in plants are:
 
Flavonoids: Found in fruits (such as apples, berries, and citrus fruits), vegetables (like onions and kale), tea, red wine, and cocoa. Subtypes include quercetin, catechins, and anthocyanins.

Phenolic acids: Present in fruits (especially berries), vegetables (like spinach and potatoes), whole grains, and some beverages such as coffee and wine. Examples include caffeic acid, ferulic acid, and ellagic acid.
Stilbenes: Found in grapes (especially in the skin), berries, peanuts, and red wine. Resveratrol is a well-known stilbene.

Lignans: Abundant in flaxseeds, sesame seeds, whole grains, and some fruits and vegetables.

Tannins: Present in tea, wine, nuts, berries, and some legumes. They contribute to the astringent taste in foods and beverages.

These are just a few examples, as polyphenols are widespread in the plant kingdom and can be found in various plant-based foods.
What do these polyphenols do?
Polyphenols such as flavonoids, have several beneficial effects on health:
Antioxidant activity: Flavonoids help neutralize harmful free radicals in the body, protecting cells from oxidative damage.

Anti-inflammatory properties: They can help reduce inflammation, which is linked to various chronic diseases such as heart disease, cancer, and arthritis.

Cardiovascular benefits: Flavonoids may improve heart health by promoting healthy blood flow, reducing blood pressure, and improving blood vessel function.
Immune system support: Some flavonoids have been shown to enhance the immune system’s response to infections and other challenges.

Potential cancer protection: Certain flavonoids have been studied for their potential anti-cancer properties, including inhibiting the growth of cancer cells and reducing the risk of tumor formation.

Neuroprotective effects: Flavonoids may help protect brain cells from damage, potentially reducing the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.
Overall, including flavonoid-rich foods in your diet, such as fruits, vegetables, tea, and dark chocolate, can contribute to better health and well-being.
 
 
More on MCTs and polyphenols:
 

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Gut microbe series 3: Faecalibacterium prausnitzii

4月
7日
スレッド
Gut microbe series 3: Faecali...
The first two of the “gut microbe series are well known relative to the other top 10. Though “Number 3, Faecalibacterium prausnitzii,” is a lesser known bacteria in our gut, it plays an important role in maintaining a healthy gut.
 
Faecalibacterium prausnitzii produces butyrate, a short-chain fatty acid (SCFA) that nourishes the cells lining the colon and has anti-inflammatory properties.
 
Overall, SCFAs play a critical role in protecting the colon by maintaining barrier function, reducing inflammation, providing energy, and regulating immune function. Faecalibacterium prausnitzii primarily produce butyrate, although it can also produce small amounts of acetate and formate. Butyrate is the main short-chain fatty acid it produces.
 
Short-chain fatty acids (SCFAs), such as butyrate, acetate, and propionate, play a crucial role in protecting the colon in several ways:
 
Maintaining Gut Barrier Integrity: SCFAs help to strengthen the intestinal barrier, which prevents harmful substances from entering the bloodstream and reduces the risk of inflammation and infection.
 
Anti-inflammatory Effects: Butyrate, in particular, has potent anti-inflammatory properties. It helps to reduce inflammation in the colon, which is important for conditions like inflammatory bowel disease (IBD).
 
Providing Energy: SCFAs serve as an energy source for the cells lining the colon. This helps to maintain the health and function of these cells, contributing to overall gut health.
Regulating Immune Function: SCFAs can modulate the activity of immune cells in the gut, helping to maintain immune homeostasis and prevent excessive immune responses that can lead to inflammation and tissue damage.
 
Because faecalibacterium prausnitzii naturally inhabits the human gut it cannot be found in specific foods or herbs. While Faecalibacterium prausnitzii may not be directly present in foods, consuming probiotic-rich foods can contribute to overall gut health. You can promote the growth of this beneficial bacterium by consuming the following:
 
Dietary Fiber: Foods rich in dietary fiber, such as fruits, vegetables, whole grains, legumes, and nuts.
 
Prebiotics: Certain types of fiber, known as prebiotics, include inulin, found in chicory root, garlic, onions, and leeks, and oligosaccharides found in foods like legumes.
 
Polyphenol-rich Foods: Polyphenols, found in foods like berries, cocoa, green tea, and red wine.

Fermented Foods: Foods like yogurt, kefir, sauerkraut, kimchi, and kombucha contain probiotics.
While specific foods can support the growth of Faecalibacterium prausnitzii indirectly, maintaining a diverse and balanced diet that includes plenty of fiber-rich foods, prebiotics, and polyphenols is key to promoting the growth of beneficial gut bacteria, such as Faecalibacterium prausnitzii.

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Gut inflammation caused by one species of gut microbe, cured by another

3月
27日
スレッド
Gut inflammation caused by on...
Generally, Blastocystis, the world’s most common protist–a form of unicellular microscopic organism, can lead to a healthy gut for some individuals, and be problematic for others.
 
Researchers at the National University of Singapore (NUS) studied the biology of Blastocystis (ST7), Professors Yong Loo Lin and Kevin Tan from the school’s Department of Microbiology and Immunology, and found that this rare subtype weakens the gut and immune system. Blastocystis ST7, an intestinal bacteria more common among Asian people, produces indole-3-acetyldehyde (I3AA) which which blocks healthy bacteria in our gut when it metabolizes, according to a September 29, 2023 article in Medical Express (1).
 
In a mouse study on the topic, scientists saw a reduction of anti‐inflammatory Treg cells and simultaneous expansion of pro‐inflammatory Th17 responders, according to Embopress.org (2). Blastocystis ST7 effectively degrades tryptophan, an essential amino acid needed for normal human growth, especially in babies (3).
 
Researchers also discovered that lactobacillus—commonly found in foods like yogurt, cottage cheese, sourdough bread, could aid in curing patients from Blastocystis ST7-associated diarrhea.
 
 
 

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Gut microbe series 2: Lactobacillus, the tangy taste; false beliefs about lactic acid

3月
23日
スレッド
Gut microbe series 2: Lactobac...
Lactobacillus, a type of bacteria found in some fermented foods and supplements, offers several potential health benefits. Lactobacillus aids in digestion, supporting the immune system, promoting gut health by balancing the intestinal microbiota. It is believed to reduce the risk of certain gastrointestinal issues like diarrhea and irritable bowel syndrome (IBS). Some research suggests that certain strains of lactobacillus may have anti-inflammatory and anti-cancer properties, though more studies are needed to confirm these effects. They protect humans against potential invasions by pathogens, and in turn, we provides a source of nutrients for lactobacillus.

Lactobacillus is a genus of gram-positive, aerotolerant anaerobes or microaerophilic, rod-shaped, non-spore-forming bacteria. The genus Lactobacillus comprised over 260 phylogenetically, ecologically, and metabolically diverse species; a taxonomic revision of the genus assigned lactobacilli to 25 genera, according to Wikipedia.
 
Lactobacilli metabolise carbohydrates to produce lactic acid. Lactic acid is fuel for your cells during intense exercise. It’s created when your body breaks down glucose and other carbohydrates. Contrary to common belief, “lactic acid build up” is a misnomer; it does not cause muscle soreness nor does it build up in your muscles, according to the Cleveland Clinic.
 
Certain foods contain lactobacillus because they undergo a fermentation process where lactobacillus bacteria naturally occur or are added as starter cultures. During fermentation, these bacteria convert sugars into lactic acid, which not only helps preserve the food but also gives it its characteristic tangy flavor. As a result, these foods become rich sources of probiotics, beneficial bacteria that can support digestive health and overall well-being when consumed.
 
Foods that contain lactobacillus include:
 
1. Yogurt: Particularly those labeled as containing live and active cultures.
2. Kefir: A fermented milk drink made with kefir grains containing lactobacillus bacteria.
3. Sauerkraut: Fermented cabbage that can contain various strains of lactobacillus.
4. Kimchi: A traditional Korean fermented vegetable dish usually made with cabbage and radishes, which contains lactobacillus bacteria.
5. Miso: A traditional Japanese seasoning made by fermenting soybeans with salt and koji (a type of fungus), often containing lactobacillus.
6. Tempeh: A fermented soybean product that contains lactobacillus bacteria.
7. Pickles: Fermented cucumbers can contain lactobacillus depending on the fermentation process.
These foods can be part of a balanced diet and contribute to gut health due to their probiotic content.
 

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Gut microbe series 1: Role of Bifidobacteria to our gut health

3月
21日
スレッド
Bifidobacteria are a type of beneficial bacteria found in the gut, known for their probiotic properties. They help maintain a healthy digestive system and support overall immune function.
Bifidobacteria supports the balance of gut microbiota, which plays a crucial role in immune function. They can stimulate the production of certain immune cells, regulate inflammation, and enhance the gut barrier function, thereby reducing the risk of infections and promoting overall immune health.
Bifidobacteria can stimulate various immune cells, including certain types of T cells, such as regulatory T cells (Tregs), which help maintain immune tolerance and prevent excessive inflammation. They can also promote the production of immunoglobulins, such as IgA, which play a key role in mucosal immunity, protecting against pathogens in the gut and respiratory tract.
Foods that commonly contain Bifidobacteria include yogurt, kefir, certain types of cheese (like Gouda and cheddar), fermented vegetables (such as sauerkraut and kimchi), and some types of sourdough bread. These foods can help promote a healthy balance of gut bacteria.
Author: Chris Kenji Beer, with help from ChatGPT
 

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Gut friendly combinations when making a meal

3月
8日
スレッド
Gut friendly combinations whe...
While Glamour magazine featured the most common fermented healthy foods in a January 25 2024 article (top 5 are Greek yogurt, kefir, miso, kimchi, and sauerkraut)(1), Eating Well (January 27 2024 issue) recommends roasted salmon (omega-3 fatty acids), smokey chickpea, greens (antioxidants) with quinoa, wild rice or barley (prebiotic fiber), as the ideal gut friendly meal combination, according to Diana Mesa, RD, CDCES, founder and owner of En La Mesa Nutrition (2).
However, keeping a sugar-free diet is the key to staying healthy in the sugar-intensive diet of the U.S.
Stevia is believed to be among the healthiest non-sugar sweeteners primarily because it is derived from a common plant you can grow in your backyard.
Stevia is a non- nutritive sweetener (NNS) that has demonstrated beneficial effects on appetite and energy intake. A January 18 2024 clinical study of 28 participants published in Nutrients found no significant effects on our gut microbiome when consuming the natural sweetener Stevia (3).
The study showed a decrease in Akkermansia (gut lining) and an increase in Faecalibacterium. However, the only genus significantly different at 12 weeks was Butyricoccus, another gut-lining, butyrate-producing species (4). For people with gut lining/ intestinal disorders such as IBS and obesity, this may be cause for caution.

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Friendly gut bacteria show resilience after antibiotic treatment

2月
29日
スレッド
Friendly gut bacteria show resi...
A new study reported January 18 2024 in Science Alert has found antibiotic resistance genes is giving our gut bacteria an ongoing advantage over microbes that cause us harm. They have beneficial effects “by promoting microbiome resilience to antimicrobials,” says University of Massachusetts bioinformatician Shakti Bhattarai (1).
In a study of 24 patients, Bhattarai and his team found that friendly bacteria reestablish strong presence in the gut following initial imbalance caused by antibiotics treatment.
Although antibiotic treatment severely destabilizes patient gut microbiota, repopulation of nonpathogenic bacteria between 6 to 24 months in the treatment, a process that was promoted by the emergence of mutated, antibiotic resistance in commensal species, adds original editor Catherine Charneski in Science (2)
 
 

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Gut microbial effects and Keto diet on epilepsy found

2月
27日
スレッド
Gut microbial effects and Keto ...
It’s been known that diet creates some sort of shift in the gut’s microflora. Their functions in our digestive system influence a variety of neurological functions including those that influence epilepsy.
 
“The complexity of the brain, the hundreds of bacterial species that comprise the gut microbiome and the diversity of metabolites make it almost impossible to discern how bacteria impact brain function,” says Woo Kyu Kang, PhD, a postdoctoral fellow in the Alkema lab of UMass Chan Medical School, author of the current study.
 
In the study Kang, who worked with co-author Mark Alkema, fed diets of a single bacterial species, a mutant C. elegans, with their ability to produce vitamin B12. According to Dr. Alkema and Kang, vitamin B12 reduces the levels of choline in the body, a compound found in various foods that metabolizes fat in the liver, leading to increased seizures.
 
While C.elegans is believed to reduce epileptic side effects due to its vitamin B12 production, Bifidobacterium and Lactobacillus have been linked to positive effects on mood, stress, and cognitive function.
 
A mice study by lead authors, UCLA molecular biologist Gregory Lum and Elaine Hsiao, found that the keto diet; fat-rich, carbohydrate-poor diets somehow reduce the risk of seizures in those with refractory epilepsy, according to a January 02 2024 Science Alert report.
 
 

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プレバイオティクスとプロバイオティクスの共生。Prebiotic- probiotic symbiosis

2月
10日
スレッド
source: dreamstime paid license. source: dreamstime paid license.
プレバイオティクスとプロバイオティクスの共生。 
プロバイオティクスとプレバイオティクスは共生関係を維持する。例えば、プレバイオ
ティクスは、乳酸菌やビフィズス菌のようなプロバイオティクスの量と活性を高めま
す。
プロバイオティクスには腸の潜在的な水素(pH)を変化させ、免疫システムを高める力が あります。米国⻝品医薬品局(FDA)と世界保健機関(WHO)によると、プロバイオ ティクスは現在、「十分な量を摂取すると宿主に健康上の利益をもたらす生きた細菌」 と呼ばれています。 効果的なプレバイオティクスは、腸内微生物叢の構成を変化させ、有益な細菌の増殖を 促進しながら、有害な(病原性)細菌の増殖を阻害します。 プレバイオティクスには、結腸内の細菌の蔓延を促進し、人間の健康を改善することに より、有益な非消化性⻝品成分が含まれているとヒンダウィジャーナルが追加しまし た。「1」
プロバイオティクスは、人体のさまざまな領域に存在する特定の細菌種をサポートでき ます。プレバイオティクスは有益な微生物叢の拡大を促進し、プロバイオティクスの餌 として機能します。プロバイオティクスは、「結腸内のカルシウムやマグネシウムなど のたくさんのミネラル、発酵の副産物としての短鎖脂肪酸(SCFA)や乳酸の生成、そ して宿主の免疫システム」をサポートします。
ファーミクテス属、プロテオバクテリア、バクテロイデス属、アクチノバクテリア、お
よびフソバクテリアは、口腔微生物叢で最も蔓延している細菌であることをヒンダウィ
が報告しました。健康な人間の肺は無菌であると一時的に考えられていましたが、肺組
織にも細菌が存在する可能性があることが複数の研究で示されています。この肺微生物
叢には、放線菌、バクテロイデテス、ファーミクテス、およびプロテオバクテリアが含
まれます。
物理的および化学的な変動があり、さまざまな肌タイプで多様な微生物叢組成を作り出 します。しかし、2022年11月のヒンダウィ報告書によると、放線菌、バクテロイデス 属、シアノバクテリア、ファーミクテス属、およびプロテオバクテリアが皮膚微生物叢 の大部分を占めているとのことです。「1」

Probiotics and prebiotics maintain a symbiotic relationship. For example, Prebiotics enhance probiotics like Lactobacilli and Bifidobacteria in quantity and activity.
Probiotics have the ability to alter gut pH and boost the immune system. Probiotics are currently referred to as “living bacteria that, when eaten in sufficient numbers, provide the host with health benefits” according to both the Food and Drug Administration (FDA) and the World Health Organization (WHO).
Effective prebiotics can change the composition of the gut microbiota, encouraging the growth of helpful bacteria while inhibiting the growth of harmful (pathogenic) ones.
Prebiotics have beneficial non-digestive food components by promoting the prevalence of bacteria in the colon, improving human health, adds the Hindawi report.
Probiotics can support specific bacteria species present in different regions of the human body. Prebiotics encourage the expansion of beneficial microflora, serving as food for the probiotics. They support “the amount of minerals in the colon, such as calcium and magnesium, creating short-chain fatty acids (SCFA) and lactic acid as a byproduct of fermentation, and the host immune system”.
Hindawi reports that Firmicutes, Proteobacteria, Bacteroidetes, Actinobacteria, and Fusobacteria are the most prevalent bacteria in the oral microbiota. Although it was once thought that human lungs in good health were sterile, multiple studies have shown that bacteria can also be found in lung tissues. These lung Microbiota include Actinobacteria, Bacteroidetes, Firmicutes, and Proteobacteria.
There are physical and chemical variations creating diverse microbiota compositions in various skin types. However, Actinobacteria, Bacteroidetes, Cyanobacteria, Firmicutes, and Proteobacteria make up the majority of the skin microbiota, according to the November 2022 Hindawi report.

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microbiome variability complicates but improves personalized treatment

1月
25日
スレッド
source: dreamstime paid license source: dreamstime paid license
Personal variability includes genetic variation and environmental factors, but also our gut microbiome, such as viruses, bacteria, fungi and eukaryotes. The microbiome, which consists of diverse microorganism communities, is also a contributor to inter-individual variation, according to a December 18 2023 report from Nature.com.
The variation can complicate early detection analyzing the human microbiome, however its modulation may drive effective and safe personalized treatment.
Adds the Springer Link report, gut-based approaches to health care involves microbiota, such as the development of personalised nutrition and probiotic approaches, identifying therapeutic components of probiotics, “faecal microbiota transplantation, and the incorporation of genetically modified bacteria that express therapeutic factors into microbiota.”
#guthealth #gutmicrobiome

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