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Feeding the Microbiome for Optimal Health - Got Beans?
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Jeannie Gorman, MS, CCN, LDN | November 28, 2023
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Most patients are well aware of the benefits of fiber and the average American believes they do consume enough daily total fiber (DTF). Yet, research shows most adults fall short of the recommendations by a significant 35-57%. The reasons for the fiber shortfall are likely multifactorial: the consumption of standard American diet devoid of most forms of fiber, confusion about food sources and recommended quantities, and as a result of longer-term use of therapeutic food plans (i.e. Low Fodmap, Keto, Carnivore, etc.) inherently low in soluble dietary fiber (SDFs). SDFs are an integral factor in establishing GI microbiome abundance and diversity and ensuring the production of short chain fatty acids (SCFAs) as anti-inflammatory substrates.
While the 2025-2030 United States Dietary Guidelines process is currently underway, the 2018 Institute of Medicine (IOM) DTF recommendations range from 25g (women) to 38g (men) QD. The average American DTF intake is actually only 16.2g. Since fibrous green produce is composed of roughly 1/3 soluble fiber to 2/3 insoluble fiber, of the 16.2g recommendation only 5.39 grams would be attributed as SDFs. In comparison, some sources state the optimal intake of SDFs as 15-20gr QD for males and 10-15gr QD for females.
Fiber is categorized as insoluble dietary fibers (IDFs) or SDFs. IDFs have a beneficial effect on bulking fecal material, decreasing transit time and improving bowel motility, but are only minimally utilized by gut bacteria. In contrast, SDFs form a gelatinous substance to be easily accessed and metabolized by fiber-degrading butyrogenic species (e.g., Faecalibacterium prausnitzii, Akkermansia muciniphila, Bacteroides fragilis, Bifidobacterium family, Clostridium family and Lactobacillus family) to produce beneficial SCFAs. Beneficial SDFs are found in many foods, most abundant in legumes and starchy beans (lentils, kidney beans, chickpeas, etc.), as well as oat and rice bran, bananas, apples, Jerusalem artichokes, onions and chia seeds. Soluble fiber in supplement form is available in inulin, chicory root, psyllium husk, apple pectin and a variety of gums (acacia, guar, etc.).
The primary SCFAs, butyrate, propionate and acetate, are produced by commensal bacteria via fermentation of SDFs and intestinal mucus glycans. The SCFAs produced provide energy for intestinal cells and regulate the actions of specialized mucosal cells producing anti-inflammatory mucins that constitute the mucus barriers and gut active peptides facilitating appetite regulation and euglycemia. Fermentation of SDFs is also an important energy source for enterocytes contributing to the homeostasis of colonic regulatory T cell populations. The SCFAs also contribute to a more appropriate acidic and anaerobic microenvironment that disfavors dysbiotic bacteria and yeast growth. Abnormal SCFAs levels may be associated with dysbiosis (including insufficiency dysbiosis), compromised intestinal barrier function and inappropriate immune and inflammatory conditions.
“Seeding” with supplemental probiotics may not be sufficient and it is imperative to “feed” the beneficial microbes daily with SDFs. The GI microbiome’s critical role in optimal health is well studied and continues to underscore its role in reducing the risk of gastrointestinal diseases, inhibiting the growth of potentially pathogenic species, and as an essential host immune modulator. Monitoring an abundant and diverse microbial membership with the application of adequate SDFs remains a health cornerstone not to be dismissed.
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References
Eriksson L, Johansson E, Kettaneh-Wold N, et al. Multi- and megavariate data analysis: part I: basic principles and applications. Umeå: Umetrics, 2006.
Rajilić-Stojanović M, Biagi E, Heilig HG, et al. Global and deep molecular analysis of microbiota signatures in fecal samples from patients with irritable bowel syndrome. Gastroenterology 2011;141:1792–801.
Guan Z-W, Yu E-Z, Feng Q. Soluble Dietary Fiber, One of the Most Important Nutrients for the Gut Microbiota. Molecules. 2021; 26(22):6802. https://doi.org/10.3390/molecules26226802
Johnson W. McRorie Jr. PhD, Nicola M. McKeown PhD, Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber
Institute of Medicine. 2005. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press 2005. https://doi.org/10.17226/10490.
Zhang, D., Jian, YP., Zhang, YN. et al. Short-chain fatty acids in diseases. Cell Commun Signal 21, 212 (2023). https://doi.org/10.1186/s12964-023-01219-9
Quigley EM. Gut bacteria in health and disease. Gastroenterol Hepatol (N Y). 2013 Sep;9(9):560-9. PMID: 24729765; PMCID: PMC3983973.
Nguyen LH, Okin D, Drew DA, Battista VM, Jesudasen SJ, Kuntz TM, Bhosle A, Thompson KN, Reinicke T, Lo CH, Woo JE, Caraballo A, Berra L, Vieira J, Huang CY, Das Adhikari U, Kim M, Sui HY, Magicheva-Gupta M, McIver L, Goldberg MB, Kwon DS, Huttenhower C, Chan AT, Lai PS. Metagenomic assessment of gut microbial communities and risk of severe COVID-19. Genome Med. 2023 Jul 12;15(1):49. doi: 10.1186/s13073-023-01202-6. PMID: 37438797; PMCID: PMC10337137
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Hormone And Neurotransmitter Testing and Interpretation FAQ's
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Krista Anderson Ross, ND
December 6, 2023 at 9:30AM and 12 PM Pacific
Each session is approximately 60 minutes with Q&A
Over the years we've observed that providers often share the same questions about neuroendocrine testing. In order to ensure the best testing outcomes, we have created a webinar dedicated to clarifying some of the most commonly asked questions regarding saliva hormone testing, urinary hormone metabolite testing (HUMAP) and neurotransmitter testing.
Such as:
- When should you order the cortisol awakening response (CAR) and how to interpret results?
- What is the clinical utility of the HUMAP and how does it compare to salivary hormone testing?
- Does urinary neurotransmitter testing measure brain levels?
- When should a perimenopausal woman with irregular cycles test hormones?
Join us for this clarifying review and bring YOUR questions!
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Laboratory, Endocrine, & Neurotransmitter Symposium
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February 23 - 25, 2024 in San Francisco, CA
Earn up to 18.0 AMA PRA Category 1 Credit(s)™
The Laboratory, Endocrine and Neurotransmitter Symposium (LENS) combines curriculum driven by research and real-world clinical scenarios, taught by engaging and seasoned practitioners and educators. Attendees return year after year to LENS to dive deep into neuroendocrine topics, leaving the weekend with a full toolkit of clinical tips, protocols, and practical applications that can be implemented right away in their practice.
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Disclaimer: All information given about health conditions, treatment, products, and dosages are for educational purposes only and do not constitute medical advice.
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800.323.2784 (US and Canada)
+1.630.377.8139 (Global)
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