Summary: Few studies look at the role of nutrient combinations (particularly fat and fiber) to enhance satiety. With avocados the rage now, many wonder about the impact on their waist from eating avocados because they are high in fat. What most don’t realize though is that avocados are inherently rich in fiber and that fiber/fat combo should remind you of another functional food (i.e., nuts) which have loads of documented health benefits! Spoiler alert: If you haven’t begun yet to add avocados to your meal, read on. This newly published study found that those replacing refined carbohydrates with fat and fiber (from avocado), as part of a meal, felt significantly less hungry and more satisfied after 6 hours, compared with those who ate a low-fat, high-carbohydrate meal. Spoiler alert: They also found that this group had a healthy metabolic hormonal response, and that combo can help mitigate overweight and obesity! In other words, isocaloric dietary manipulation with a whole avocado promotes favorable metabolic responses in addition to enhancing satiety and reducing motivation to eat. This study was a randomized three-arm crossover clinical trial, [Zhu et al 2019], and it published in the journal Nutrients. The researchers looked at how meals that SUBSTITUTE a half or whole fresh avocado for refined carbohydrates affects hunger and meal satisfaction both subjectively and physiologically over 6 hours, in overweight and obese adults. Many of us are eating low-fat, high-carbohydrate meals so from a practical standpoint, the population studied represents a typical cohort of middle-aged people at risk for cardio-metabolic disease—a point when realistic dietary changes can make a significant impact on reversing the disease risk trajectory. The cohort, N=31, was relatively healthy overweight or obese volunteers having elevated fasting insulin concentrations with insulin resistance [27]. Listen up –> The important physiological implications learned from the study was that the addition of avocado limited insulin and blood glucose excursions, and this correlated with an intestinal hormone called PYY which is an important messenger associated with the physiological response. What that means is that this study provides more evidence that adding healthy fats and fibers into a regular daily diet can modulate blood sugar and insulin spikes and that can reduce the risk of diabetes and cardiovascular disease. Britt Burton-Freeman, Ph.D., the senior study author and director of the Center for Nutrition Research at Illinois Tech said, “The responses on the different satiety variables was surprising and helps us understand [or] think about how the fat and fiber may work to enhance satiety, even later, in the post-meal period.” End-game thought: E- A -T AVOCADOS in place of the refined carbs!
Tag Archives: WholeFood/FATS
Guacamole Avocado Mash, PALEO, SCD GAPS
Summary: This is the third of five family favorite VEGETABLE redic delic recipes I’m posting –> Guacamole Avocado Mash, PALEO, SCD GAPS! The other two recipes posted at SCD PALEO Cucumber Salad and SCD PALEO Cauliflower Mock Potato Salad! These salads meet all healing diet tenets be it: Mediterranean Diet, Whole Foods, SCD, GAPS, PALEO, AIP… I’m posting these recipes because so many stumble over how to make vegetables taste fabulous! I was there too ⇒ These recipes evolved over a decade of trialing what our friends and kidos loved vegetable-wise! Increasing consumption of many different colorful vegs is vitally important to your health ⇒ The American Gut Data finds that a target of 30 different vegetables each week increases microbiome diversity, and that is thought to be correlated to improved health because most all chronic diseases have reduced microbiome diversity! The beauty of all of these recipes are that they top leafy greens deliciously which further increases vegetable diversity, and this Guacamole Avocado Mash ALSO is a great topper on salmon or chicken! ♥ Four take-aways from this recipe include use of fermented apple cider vinegar for probiotics, use of garlic and onion for prebiotics (or FODMAPs) to feed the microbiome (and hacks to those if intolerant), and the benefits of avocado which includes its fiber and high monounsaturated fat content for heart and brain health! Here’s my Instagram recipe card:
6 Healthy Halloween Trays, Avocado Ranch Dressing Dip, PALEO, SCD
SUMMARY: Candy corn is a vegetable! And its all about the candy, right!?! With parents AND schools increasingly saying NO, instead, serve up these 6 Healthy Halloween Trays with Avocado Ranch Dressing Dip ⇒ your kidos (and adults) will ♥ them! You also do your gut, brain, and heart good because all those colorful eat—the—rainbow vegs boost the beasties in your gut that bloom the health promoting short chain fatty acids! And nothing makes better great big green eyeballs than the Avocado Ranch Dressing Dip on these 6 Healthy Halloween Trays ⇒ That recipe is redic delic (a staple in healing fridges), and it’s really healthy (unlike that crap Ranch dressing you buy at your market) since my recipe uses avocados, a brain and heart healthy monounsaturated fat! So instead of candy, processed foods and chips, serve these veg tray gems (anytime of the year really) to draw your children to chomp more microbiome supporting, less toxin loaded, foods. Be sure to use EWG Dirty Dozen lists for guidelines on buying organic! And wash them with a 15 minute soak in water having a small handful of baking soda for 15 min followed by a rub and rinse! Wishing you a night full of frights and a bag full of delights that is buffered by these vegs! In the spirit, “Shadows of a thousand years rise again unseen. Voices whisper in the trees, ‘Tonight is Halloween!'”— Dexter Kozen. If you’re thinking ahead to Christmas, here is my Roundup of Healthy Holiday Trays! Happiest of Holiday all ⇒ PLEASE share, especially with teachers ♥ SUPPORT BRAINS FROM ALL ANGLES!
SIX Family Fav SCD PALEO Salad Dressings
SUMMARY: Sharing SIX of my ridic delic family and friend approved SCD PALEO Salad Dressings along with my homemade fermented Dijon mustard recipe (because some recipes have this as an ingredient)! I want followers here to have these recipes since they just posted on my Instagram, patty.carter, and this is a work around to Pinterest truncating image descriptions (which meant that you couldn’t see all the description, and thus ingredients, for some of these recipes)! Of course, continue contacting me direct for those Pinterest recipes, all of which focus on the healing diet tenets from SCD, PALEO, Mediterranean Diet, and others! ♡ These dressings are what got my kiddos eating massive amounts of colorful microbiome boosting salads! They are that redic delic!!! We even take these salad dressings to the beach! 👙 I double these recipes making them in bulk to always have them on hand and to make light the work prep! Also learn in this post that there’s good reason these dressings are always in healing fridges 👉
Simply Amazing SCD Avocado Dressing & Dijon Mustard Recipes
Summary: =&0=&grocery store and restaurant options are not doing your gut or your waistline any good!=&1=&and=&2=&needless gut damaging food-like ingredients like emulsifiers, that are obesogenic, cause low grade inflammation, metabolic syndrome, IBD if predisposed, inhibit your liver’s main detox P-450 gene, and precludes your absorption of essential life preserving fat soluble carotenoids which you can literally see in all the eat-the-rainbow colors I preach! =&3=&Valentine’s holiday,=&4=&Simply Amazing SCD Avocado Dressing along with it’s Ranch Dressing variations and the=&7=& which is used in the dressing recipe. Both are staples in my healing kitchens! I am in total ♥ with the mayo product that I also use in this recipe — Mark Sisson’s Primal Kitchen Mayo with Avocado Oil=&8=&Dr. Suskind NIMBAL SCD PRODUCE study materials! Many of you know I have been eating the healing diets for over a decade, settling into SCD’s modified versions now in microbiome test, to induce and maintain remission of an autoimmune disease medication–free all=&9=&arounds=&11=&njoy my redic delic creamy truly healthy Simply Amazing SCD Avocado Dressing along with it’s Ranch Dressing variations! As a double added bonus, the Delicious Homemade Dijon Mustard (SCD legal of course) recipe is also included! XOXO to you and yours, Happy Valentine’s holiday ♥
Make the redic delic creamy truly heart, body, and brain healthy Simply Amazing SCD Avocado Dressing along with it’s Ranch Dressing variations! As a double added bonus, make the Delicious Homemade Dijon Mustard (see the second recipe in this post)! Enjoy knowing all are of course SCD legal!
Ingredient nuances
Primal Kitchen Mayo with Avocado Oil is SCD legal according to Dr. Suskind NIMBAL SCD PRODUCE study materials! From the Primal Kitchen website, the ingredients are: Avocado Oil, Organic Cage-Free Eggs, Organic Cage-Free Egg Yolks, Organic Vinegar (from Non-GMO Beets), Sea Salt, Organic Rosemary Extract.
Further, from the website : Primal Kitchen® Mayo takes us back to our primal roots—pure, nutritious, real-food ingredients with no artificial colors, preservatives or additives. It’s the first ever avocado oil-based mayo, made with organic, cage-free eggs and vinegar from non-GMO beets whipped into that full, rich classic mayo taste you love. Because avocado oil boosts the bioavailability of nutrients it’s paired with, you increase your body’s absorption of antioxidants whenever you add a dab of Primal Kitchen Mayo. And our mayo is free of sugar, gluten, dairy, soy and canola-oil, and Non-GMO Project Verified so you can indulge to your taste buds’ delight.
- Heart-Healthy, Monounsaturated Fats
- Nutritious Ingredients
- Primal, Paleo & Keto Friendly
=&13=& mustard. This recipe is a staple in my healing kitchens. It is on my Pinterest Condiment Board. I always double the recipe to make it in bulk — it is that redic delic, and it is a real ferment!!! Use it whenever you need mustard, including just for a dip of cheese! This recipe is SCD and PALEO, but not AIP because of the mustard (the wine boils off). If you don’t make your own Dijon, perhaps use SCD legal Annie’ s Organic Dijon Mustard or Trader Joe’s Deli Style Mustard (both are listed on the Dr. Suskind NIMBAL SCD PRODUCE study materials.)
Monounsaturated Fatty Acids
The cream type dressing I use to buy for my family was Cindy’s Kitchen of Brockton, Roasted Garlic Caesar Dressing Dip. I hated the ingreds, but my family luved the taste. You have to pick your battles, and I was not making my own mayo which is used in creamy salad dressings. I bought the Cindy’s from Whole Foods Market and even though it didn’t pass my strict muster, at least it was refrigerated. So I caved. Thanks to Primal Kitchen Mayo with Avocado Oil, that is no more as I use this as a base ingred in all my creamy redic delic ranch type salad dressings which also happen to be SCD legal!
Label de-coding the ingreds in Cindy’s Kitchen of Brockton, Roasted Garlic Caesar Dressing Dip (red highlights problem ingreds):
Non-GMO Expeller Pressed Canola Oil, Filtered Water, Tapioca Syrup, Imported Pecorino Romano Cheese (Sheep’s Milk, Cheese Culture, Salt and Enzymes), Garlic, Pasteurized Egg Yolk, Non-Fat Dry Milk, Lactic Acid, Anchovies (Anchovies, Salt, Olive Oil), Non-GMO Soy Sauce (Water, Non-GMO Soybeans, Wheat, Salt, Organic Alcohol) Worcestershire Sauce (Distilled White Vinegar, Molasses, Water, Sugar, Onions, Anchovies, Salt, Garlic, Cloves, Tamarind Extract, Natural Flavorings, Chili Pepper Extract), Sea Salt, Lemon Juice Concentrate, Black Pepper, Roasted Garlic, Mustard Flour, Xanthan Gum. *CONTAINS: EGGS, MILK, ANCHOVIES, SOY, WHEAT.
CME MICROBIOME Questions & Answers
SUMMARY: CME MICROBIOME Questions is where the rubber meets the road! I learn what you really take away from the evidence packed Introduction to Microbiome presentation!!! Not only was it a GREAT turnout for the CME MICROBIOME, DISEASE, THERAPEUTICS, NUTRITION held OCT 25, 2017 in Pittsburgh, at Passavant Hospital (see this post for details), but the questions asked by these medical providers were spot on! Read below for some of the Q&A with focus on: What to do if on the “Avoid Diet”, the MIND Diet and Dementia Prevention, fermented foods, and the ketogenic diet — MACS, fruit and weight! The Therapeutic Manipulation of Microbiome slide (see below) shows how microbiome nourishingly sick the Standard America Diet is. Some call this diet void of MACs, or microbiota-accessible carbohydrates, leaving the microbiome to nosh on our carb-rich mucus gut lining, when dietary pickings get slim. [Desai et al 2016] This CME crowd took their first ever pass into the anaerobic world of this newly discovered organ and saw its systemic body-wide devastating health impact when the gut lining becomes compromised (see the below slide) ⇒ The next step is to learn our bolt on presentations of evidence based therapeutic diet ⇔ lifestyle changes that can move this organ to health. ♥ You want great timely, current, incredible microbiome and nutrition CME programs because microbiome information is what your medical professionals NEED to stay cutting edge current in understanding how to help patients keep (or move) off diseasespan! Click here to contact us
Businesses (especially self insured) looking to reduce healthcare costs, can contact us too because microbiome information is what your employees NEED to hear to keep (or move) them off diseasespan. Individuals and other groups wanting to hear this information can also CONTACT us to make that happen! See here for our SERVICES!
CME MICROBIOME Questions & Answers
I’m on the ‘Avoid’ Diet. “What do you recommend I do to get off that diet?“
First, the ‘Avoid Diet’ is on my ending slide, shown below! Generally, it is associated with the most restrictive elimination diet, Wahl’s Protocol, having research including clinical trial for neurological based MS as well as grants written for study for Alzheimer’s Disease (AD) and ALS. I explained that ALL of the healing diets meld together in that they are =&0=&. David Katz, MD noted the same, Oct 2017, in “Awakening From Alzheimer’s”, Episode 11. Further, he explained that what we can ALL agree on resolves over 80 percent of the health concerns as shown by the North Karelia Project (Finland). Consider the ‘Avoid Diet’ tenets as food for thought when health isn’t restored. I totally ♥ this question because it shows that my presentation motivated this doc to rethink diet and instilled desire to act to get off the path leading to diseasespan! Patient microbiome awareness education nudges nearer, and that is so necessary!
“Don’t ever underestimate the public — the key issue is lack of knowledge about microbes, not lack of intelligence,”
—Ed Yong keynote, October’s 2017 MoBE.
My suggestions were:
- Quitting things cold turkey can be hard. I don’t recommend it!
- Try eliminating the bad by crowding it out with better alternatives!
- You cannot make the transition over night.
- The tools I provide really help! The Interactive Fiber Spreadsheet teaches what YOUR fiber loads are and especially those supporting your beasties. The EASY 10 Day Journal Spreadsheet teaches you what YOUR proportion of meats, dairy… and most important, processed and prepared foods are. Those usually contain gut harming emulsifiers [see this post], sweeteners, and other additives as well as low quality antibiotic and hormone laced meat and dairy protein and pesticide laced vegetables and fruits. The worksheet listings of vegs and fruits (Wahl’s Protocol and Dana-Farber Cancer Institute Phytonutrient PDF) helps you bump up your intake. Target 30 different vegs each week for microbiome diversity [see this post]. There are 21 meals in one week (3 each day). Think about eating a different vegetable or two at each meal!
- You can’t stop everything you are doing if you aren’t prepared to replace it with healthier alternatives. You need some recipes.
- I already armed you with a bank of recipes! Use my Pinterest Boards to learn what to eat and how to cook redic delic family and friend approved whole real microbiome friendly food. Focus on eliminating processed foods (having gut harming additives like emulsifiers) and increasing vegs!
- Certain vegs contain microbiota-accessible carbohydrates, or MACs, which nourish the beasties towards anti-inflammatory, and provides them food so that they don’t nosh on our carb-rich mucus gut lining, when dietary pickings get slim. [Desai et al 2016] The post, Fiber Additives Starve Gut Gut Microbes, They Eat Mucus Lining helps to explain.
- Contact me if recipes alone are not getting you where you want!
Healing Diet similarity
The top healing diets in each category share similar attributes including balance, higher vegetable and some fruit (especially low sugar like berries, avocados), wild caught fish/increased Omega-3s, fermented food, awareness of EWG toxin recommendations, along with self-awareness and monitoring of what you eat through journaling, and most important, finding a like-minded tribe of experienced healing diet eaters able to support your learning thereby establishing Blue Zones within families, to friends, to communities. =&1=& An emphasis on frequent, structured exercise and physical activity are also common themes.
With awareness of the many tenets of healing type diets and lifestyle impact on the microbiome, small diet and lifestyle changes result in big health improvement without the perceived rigidity of following a traditional diet plan, and these changes motivate you to your NEXT. – much is an excerpt from my post, What’s in a Practical Whole Foods PALEO, SCD, GAPS Healing Fridge?
Replicate the MODEL that WORKS for people successfully implementing diet change:
Experienced Eaters TEACH ‘Need to Know’ =&2=&
=&3=&
Coconut Oil Safety, Issues, Truths of the Matter
SUMMARY: No doubt you’ve heard and read the USAToday.com article, Coconut oil isn’t healthy. It’s never been healthy, June 16, 2017 where the American Heart Association said in a new report, “We advise against the use of coconut oil.“ Given that the amour de ma viemy sent me that article, I wanted to document the issues and truth of the matter! Learn in this post, Coconut Oil Safety, Issues, and Truths of the Matter because getting fats right impacts breast cancer, diabetes, metabolic syndrome, and cardiovascular diseases just to name a few! The Pearl: Eat coconut oil, not 24/7, but that is just the same as with any other food. I mean, brains and trees (cauliflower and brocoli) are good for you, but you wouldn’t eat those 24/7! Use coconut oil for hot uses and to add some fat (which your body and brain truly needs) into your diet. But mix up those fats choosing among the healthy fats: EVOO (unadulterated), avocados, butter, handful of nuts, whole fat dairy in whatever form tolerated (see here for lactose-free SCD yogurt and lactose-free SCD cheeses), and yes, coconut oil (unrefined and cold pressed)!
Listen to a credible authority discussing Coconut Oil Safety, Issues, and Truths of the Matter.
Click above and listen to Dr. Mark Hyman Live. Dr. Hyman is the Medical Director at Cleveland Clinic’s Center for Functional Medicine among many other accomplishments! As of midday June 29, 2017, there has been 703,600 views, and that is within 2 weeks of posting! You need to listen too! And if you prefer to read Dr. Hymans blog post, see Coconut Oil – Are You Coco-Nuts to Eat It?
Update: Another credible source for the fat debate is the GREAT summary authored by UK leading light cardiologist
Dr. Aseem Malhotra
Eat eggs. Help heart, brain.
SUMMARY: Eat eggs. Help heart, brain! Learn about two January 2017 studies (Finland & UConn) that found a high-cholesterol egg diet did NOT increase risk of dementia or Alzheimer’s, and it improved the lipid profile! Serum antioxidants increased as well! Also learn about the benefits of eggs, egg quality, and pass the word to avoid BPA exposure (plastics used for food storage) especially for those pregnant and during lactation because low dose BPA exposure (below that which the FDA considers is safe) increased the risk of an egg white allergy for infants. AIP folks literally separate the white from the yolk for re-introduction! Last, think about eggs as a healthy fat boosting carotenoids as found in the salad — egg studies posted here.
Salad and Dressings WorkShop, microbiome focused
SUMMARY: Following the May 26 Treesdale seminar, you wanted to know practically how to improve microbiome health. You now understand it exists, it is changeable, and it is behind 70% of immunity. So here it is: attend the Salad and Dressings WorkShop in Wexford, PA! You know you have got to nourish your trillions of microbiome beasties and that certain fats are best till the dust settles on the other oils and their associations to disease. For those unable to attend, read the prebiotic and probiotic discussion in this post for tips for those two true microbiome supporting salad components. If you are local, come learn how to put it all together!
Spend more time with the solution than the problem!!!
Microbiome Awareness is NOT Paralysis
I want you to know, I had a conversation YESTERDAY, at a “Healthiest Employers” awards conference in Pittsburgh with a key medical director at UPMC about microbiome awareness to the lay. Dr. P told me “…microbiome awareness to lay is paralysis!” He asked, “What do you do now… post the presentation?” He insinuated you did not know what to do with the microbiome information. I showed him the Salad & Dressings WorkShop brochure and invited him, not that I expect him to attend. I want you to know, this is NOT the first time I have listened to medical professionals speak of lay inability for understanding microbiome impact on health. I totally don’t get this attitude. I see the microbiome supporting changes you guys implement after I present microbiome awareness. While the conventional medical establishment can remain silent on microbiome awareness, you seek, learn and act. I applaud you!!!
Salad and Dressings WorkShop, microbiome focused
In this class you will make, taste, and take salad dressings and accompaniments all the while learning about:
- True microbiome supporting salad components,
- FATS (monounsaturates, polyunsaturates, carotenoid absorption, unadulterated EVOO sourcing, etc.)
- Herbs and Spices (part of your 30 vegs),
- Proper preparation of plant sourced protein (quinoa/lentils/nuts/seeds),
- some TMAO, and
- much more putting science into practice! Hint: It isn’t red peppers, carrots, cucumbers and greens.
Bring your own glass jars and Ninja if you own one.
DATES (pick one): June 14 or 21
Time: 7 PM
Cost: $20
RSVP to: Biome393@gmail.com or Danagrau27@yahoo.com
Share with your friends! If you can’t make either date but want to attend let us know. We’ll try to add a third date!
Four microbiome supporting salad components
1 & 2: Microbiome nourishing salads always includes whole food prebiotics & probiotics.
3 &4: Microbiome nourishing salads always eliminates dressings containing gut degrading ingredients like emulsifiers and pro-inflammatory oils.
For details, see the emulsifier post here. For the oils, see the soybean, corn, vegetable posts that discuss their associations to disease: here for diabetes, metabolic syndrome, and IBD, here for the need for fat and what is the best fat along with a great salad dressing recipe, and here for less breast cancer diagnoses consuming EVOO than nuts but more diagnoses consuming no/low fat.
Prebiotics are food for the probiotics.
This is why we eat prebiotics along with probiotics! think about kimchi — its ingredients naturally combine prebiotics (cabbage, radishes, ginger), and the fermentation provides the probiotics! But there are unfermented foods that we eat that gets fermented in the colon; these are called prebiotic foods. Adding prebiotic and probiotic ingredients are two microbiome supporting salad components.
Prebiotics insights
Prebiotics are not living; prebiotics are non-digestible fiber that reach the colon. The bacteria present in the colon ferments (consumes) those fiber substrates and can stimulate selectively the growth of probiotic-like bacteria normally present in the gut.
The definition of prebiotics is changing as advances in the understanding of diet–microbiome–host interactions challenge important aspects of the current concept of prebiotics. This paper argues that the prebiotic definition in 2010 (inulin, FOS, tGOS, and lactualose) should be explanded to include inulin, FOS, tGOS, human milk, oligosaccharides, and candidate prebiotics such as resistant starch, pectin, arabinoxylan, whole grains, other dietary fibers, and noncarbs that exert action through modulation of the microbiome:
Prebiotics are currently considered to be : Inulin, Fructo-oligosaccharides (FOS), Polydextrose, Arabinogalactan, and
Polyols—lactulose, lactitol. In the US, the main prebiotic sources are 70% wheat, and 20% onions. I’ll update this citation as I’ve lost it for now! You should choose lots of variety of the food examples within these categories (not inclusive):
Fiber and Prebiotics: Mechanisms and Health Benefits explains: All prebiotics are fiber, but not all fiber is prebiotic. Fiber intakes around the world are less than half of recommended levels. From this paper: Most commonly consumed foods are low in dietary fiber. The Nutrition Facts label is based on 25 g of fiber recommended daily for a 2000 calorie diet. Americans typically consume about half of the recommended amounts of fiber each day (about 15 g/day) [17]. Flours, grains, and potatoes are the most popular sources of fiber in the American diet; while fruits, legumes, and nuts are the least popular sources [17]. Fiber and Prebiotics: Mechanisms and Health Benefits further explains:
- Prebiotics are non-digestible substances that provide a beneficial physiological effect to the host by selectively stimulating the favorable growth or activity of a limited number of indigenous bacteria. This generally refers to the ability of a fiber to increase the growth of bifidobacteria and lactobacilli, which are considered beneficial to human health. Benefits of prebiotics include improvement in gut barrier function and host immunity, reduction of potentially pathogenic bacteria subpopulations (e.g., clostridia), and enhanced SCFA production.
- An important mechanism of action for dietary fiber and prebiotics is fermentation in the colon and changes in gut microflora. Classification of a food ingredient as a prebiotic requires scientific demonstration that the ingredient [2]:
– Resists gastric acidity, hydrolysis by mammalian enzymes, and absorption in the upper gastrointestinal tract;– Is fermented by the intestinal microflora;– Selectively stimulates the growth and/or activity of intestinal bacteria potentially associated with health and well-being.
- Carbohydrates having the ability to be utilized by lactobacilli and bifidobacteria [49] are: Galacto-oligosaccharides (GOS) and lactulose were shown to support the most favorable growth characteristics, while poor growth was shown with inulin, maltodextrin, and polydextrose. Mixtures of short chain oligosaccharides and inulin showed more growth.
- Fber and plant food sources (Table 2) that favorably alter the intestinal microflora include: Inulin, oligofructose, and FOS — increases fecal bifidobacteria at fairly low levels of consumption (5–8 g per day). Acacia gum — produced a greater increase in bifidobacteria and lactobacilli than an equal dose of inulin, and resulted in fewer gastrointestinal side effects, such as gas and bloating [41]. Banana consumption (2 per day) — increased bifidobacteria, Mitsou et al. [48] Polydextrose — dose-dependent decrease in bacteroides and an increase in lactobacilli and bifidobacteria [42,43]. Wheat dextrin — increase lactobacilli, reduce Clostridium perfringens, and increase bifidobacteria [44]. Psyllium — was found to have prebiotic potential in a small ( = 11) study in women [45]. Whole-grain wheat breakfast cereal had a prebiotic effect, while wheat bran did not.
Maybe it is the other things in food high in fiber that protect health!
Foods that are high in fiber, whole grains, vegetables, fruits, and legumes contain more than just fiber. These co-passengers with fiber may provide the protective health properties of fiber, rather than the fiber itself [19]. Also, additional properties of fiber, such as viscosity and fermentability, may be more important characteristics in terms of physiological benefits. Viscous fibers are those that have gel-forming properties in the intestinal tract, and fermentable fibers are those that can be metabolized by colonic bacteria. In general, soluble fibers are more completed fermented and have a higher viscosity than insoluble fibers. However, not all soluble fibers are viscous (e.g., partially hydrolyzed guar gum and acacia gum) and some insoluble fibers may be well fermented (Table 1). –Fiber and Prebiotics: Mechanisms and Health Benefits
Gobal consumption of prebiotics varies; we don’t eat much of them!
North America consume 1 to 4 gms/day of inulin or oligofructose, Western Europe consumes 3 to 10 gms/day. –Prebiotics and Probiotics Science and Technology, Volume 1. Quite a difference!
There is a synergistic effect of consuming prebiotics and probiotics together.
When probiotics and prebiotics are used in combination, they are known as “synbiotics.” The combination of suitable probiotics and prebiotics enhances survival and activity of the organism, for example, an FOS in conjunction with a Bifidobacterium strain or lactitol in conjunction with Lactobacillus strains [23]. The combination of prebiotic and probiotic has synergistic effects because in addition to promoting growth of existing strains of beneficial bacteria in the colon, synbiotics also act to improve the survival, implantation, and growth of newly added probiotic strains… The combination of probiotics and prebiotics significantly reduces the serum cholesterol level and that can be used as an alternative remedy for hypercholesterolemic problems without any side effects to the consumers. Effects of Probiotics, Prebiotics, and Synbiotics on Hypercholesterolemia: A Review
Many actually don’t eat a lot of microorganisms!
The post, AVG NUMBERS AND KINDS OF MICROORGANISMS CONSUMED IN A DAY showed how little microorganisms we really eat. The post discussed the study, The microbes we eat: abundance and taxonomy of microbes consumed in a day’s worth of meals for three diet types, (Average Amer. Diet, USDA, & Vegan).
- The Average American (AMERICAN) focused on convenience foods,
- USDA recommended (USDA) emphasized fruits and vegetables, lean meat, dairy, and whole grains, and
- Vegan (VEGAN) excluded all animal products.
The AMERICAN and VEGAN dietary patterns had 3 orders of magnitude fewer total microorganisms than the USDA dietary patterns, with total microorganisms of CFU and CFU respectively. Neither the AMERICAN nor the VEGAN dietary pattern meals contained fermented foods that were not heat treated as part of meal preparation. For example, the AMERICAN lunch and dinner contained cheese that was either cooked on a grill or baked in the oven and the VEGAN lunch contained tofu, which was cooked in the vegetable broth.
The USDA lunch also had the highest amounts of yeast and mold (and CFU respectively) of all the meals, and this meal also had relatively high amounts of aerobic bacteria (CFU).
There are many sources of probiotics and prebiotics and variety is likely important. Maybe it is the other things in food high in fiber that protect health!
Foods that are high in fiber, whole grains, vegetables, fruits, and legumes contain more than just fiber. These co-passengers with fiber may provide the protective health properties of fiber, rather than the fiber itself [19]. Also, additional properties of fiber, such as viscosity and fermentability, may be more important characteristics in terms of physiological benefits. Viscous fibers are those that have gel-forming properties in the intestinal tract, and fermentable fibers are those that can be metabolized by colonic bacteria. In general, soluble fibers are more completed fermented and have a higher viscosity than insoluble fibers. However, not all soluble fibers are viscous (e.g., partially hydrolyzed guar gum and acacia gum) and some insoluble fibers may be well fermented (Table 1). –Fiber and Prebiotics: Mechanisms and Health Benefits
Look over the below probiotic and prebiotic list and consider consuming variety since all have differing phytonutrient, bacterial, and fiber benefits:
Live probiotics benefit the microbiome. Are dead probiotics beneficial to our guts?
Yes according to the study below, especially for constipation. Dead probiotics altered the microbiome and had gut beneficial functional impact, but the microbiome impact was different than how the live probiotics altered the microbiome.
Probiotics are living bacteria and yeast that live in the GI tract. They modulate the microbiome. Probiotics are defined as ‘live microorganisms that, when administered in adequate amounts, confer a health benefit on the host’ (10), and the administration of these organisms might change the composition of host gut microbiota.
The studies below show that both living and dead probiotics help gut function but there are differences in microbiome constituency. This altered metabolites (chemicals produced by the microbiota) including short chain fatty acids (see below for those many benefits). The ramifications of the differing microbiota is not yet known, but health benefits were realized for both dead and living probiotics for the Lactobacillus gasseri CP2305 strain . Oral ingestion of certain live probiotics colonized the gut.
Nineteen strains of lactobacilli (each 5×106/ml) were fed to healthy volunteers in 100 ml of fermented oatmeal soup.11 Biopsy specimens showed that the organisms colonised jejunal and rectal mucosas. Adherent lactobacilli were recovered from jejunal samples 11 days after the probiotic was stopped, while mucosal clostridia decreased up to 100-fold in some volunteers. In rectal tissue, anaerobes and enterobacteria were reduced.
Microbiome Awareness Conversation from Seminar
SUMMARY: Sharing more Microbiome Awareness conversation from the May 26 seminar, so that all can benefit, even those unable to attend! Learn great microbiome support tips! Amaze yourself with how much you actually learned and know! Comment if I don’t touch on your thoughts; lets continue the conversation!
Background and more on our bio
Dana Grau and I spoke at the Microbiome Awareness Seminar. We explained what the microbiome is and included discussion of diet and lifestyle impact to the microbiome which affects its health. 70+ percent our immunity resides in the health of the microbiome and that microbial community then plays a key role in determining your health:
The crucial position of the gastrointestinal system is testified by the huge amount of immune cells that reside within it. Gut-associated lymphoid tissue (GALT) is the prominent part of mucosal-associated lymphoid tissue (MALT) and represents almost 70% of the entire immune system; moreover, about 80% of plasma cells [mainly immunoglobulin A (IgA)-bearing cells] reside there. GALT interacts strictly with gastrointestinal functions in a dynamic manner; for instance, by increasing intestinal permeability in replay to particular stimulations, or orientating the immune response towards luminal content, allowing either tolerance or elimination/degradation of luminal antigens, or sometimes provoking damage to the intestinal mucosa, such as in coeliac disease or food allergy. – Allergy and the gastrointestinal system