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Our microbiome co-evolves with us and influences our metabolism, physiology, nutrition and immune function. Dietary changes also significantly alter the microbiome, and preliminary human studies suggest that these changes can occur in as little as three days. Altered microbiota and dysbiosis may be related to many chronic diseases and conditions, including obesity, diabetes, metabolic syndrome, depression and gut diseases. Irritable Bowel Syndrome is an increasingly common functional gastrointestinal disorder, the hallmark symptoms of which include abdominal discomfort or pain, distension and bloating, and diarrhea, constipation or a combination of both. People with IBS often experience higher levels of anxiety, stress and depression, as well as higher rates of metabolic syndrome. While the relationship of microbiota and weight in humans is less clear, studies have consistently demonstrated dysbiosis in people with Type 2 diabetes. Preliminary research indicates that changes to the microbiome may affect things such as mood, anxiety, memory and concentration.
Amid mounting interest in its influence on human health and disease, attention has turned to therapeutic approaches that target the gut. A plant-centric diet rich in vegetables, fruit and legumes, and high in dietary fiber and polyphenols, appears to benefit the microbiota. While beneficial bacterial strains found in fermented foods may not settle into the gut permanently, they may affect microbiota by influencing the gene expression of the bacteria already there. Consider taking a high-quality probiotic supplement (with several different strains of Lactobacillus and Bifidobacterium species, such as L. Robin Foroutan, MS, RD, is an integrative medicine dietitian practicing in New York City and northern New Jersey. MyFuelUp is an automatic diet generator and tracker designed especially for fitness enthusiasts.


Despite the nostalgic image of bakers who "just know what to do," baking is an exact science. Babies born vaginally are colonized by microbes present in the birth canal, primarily by strains of Lactobacillus species that differ from non-pregnant women.
Breast milk has its own microbiota that differ depending on whether the mother gave birth vaginally or via C-section, possibly due to the antibiotics women receive before and after C-section delivery. Once the microbiome is established, it is believed to be relatively stable throughout a person's life, although short- and long-term changes can occur. Interestingly, while what we eat alters our microbiomes, the microbiota also appear to influence what we choose to eat, as microbes compete for space and nutrients. This link appears to be rooted in inflammation, endotoxemia and possibly changes to the immune system, which means treating the gut may be an effective way for registered dietitian nutritionists to address multiple conditions. While the exact cause of IBS remains unclear, some research points to dysbiosis along with dysregulation of the brain-gut axis and autonomic nervous system. Healthy control subjects tend to have more bacteria that produce the shortchain fatty acid butyrate, and individuals with Type 2 diabetes tend to have higher levels of pathogens, such as Clostridium species, though research has not yet confirmed whether a difference in gut microbes is a contributing factor or an effect. Psychological and physiological stress affects the gut in ways that alter the microbiota and foster dysbiosis, bacterial overgrowth and intestinal permeability. A diet high in fruit, vegetables and perhaps whole grains allows beneficial bacteria to dominate and inhibits the growth of more harmful strains.
Garlic also has natural antimicrobial properties, which may help suppress pathogenic bacteria and foster beneficial bacteria growth.
Some studies have associated diets of highly-processed foods with dysbiosis and pro-inflammatory microbiota. Our microbiota are affected by everything from how we entered the world to how much time we spend barefoot.


By contrast, babies born via cesarean section are colonized by the microbiota of a mother's skin and whatever other bacteria happen to be present at birth, predominantly Staphylococcus species. Researchers suspect that dominant gut microbes trigger cravings for foods that either benefit them or suppress their bacterial competitors. While normal gut microbiota prevent pathogenic bacteria from gaining a foothold on the intestinal lining, dysbiosis may allow the bacteria associated with IBS symptoms to thrive, triggering further inflammation by activating the immune system.
From animal studies, we've learned that transferring gut bacteria from obese animals to germ-free, lean animals induces obesity and metabolic disease, even when diets are unchanged.
In addition, when pathogen-free microbiota from lean, healthy donors are transferred to patients with metabolic disease, insulin sensitivity improves. However, while an anti-inflammatory diet could provide some benefit, there aren't any large-scale human studies that clarify the role of dietary intervention on the central nervous system with respect to changes to the microbiome. Bacteria, yeasts, molds, dirt and the types of food we eat all impact microbiota, thereby influencing the microbiome.
After birth, infants begin to cultivate their own bacterial mix until the developing microbiota reach a relatively stable state, shaped by environment and diet. The ability of the microbial residents to bounce back after a round of antibiotics varies greatly among individuals, and multiple rounds of antibiotics can significantly shift the types of microbes that survive.
Often this kind of disruption leads to dysbiosis, an imbalance of beneficial and pathogenic bacteria and other microbes. Probiotics have shown to be effective therapeutic interventions for both IBS and IBD, shown to improve intestinal integrity, alleviate symptoms, reduce inflammation and strengthen the intestinal barrier.



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Comments to “Food and nutrition magazine the garden within”

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