Posted on 07/16/2021 12:23:04 PM PDT by Red Badger
A ten-week trial found fermented food diet improved microbiome diversity and reduced inflammatory biomarkers while a high-fiber diet had little effectwollertz/Depositphotos
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Investigating the relationship between diet, gut bacteria and systemic inflammation, a team of Stanford University researchers has found just a few weeks of following a diet rich in fermented foods can lead to improvements in microbiome diversity and reductions in inflammatory biomarkers.
The new research pitted a high-fiber diet against a diet with lots of fermented food. Thirty-six healthy adults were recruited and randomly assigned one of the two diets for 10 weeks.
“We wanted to conduct a proof-of-concept study that could test whether microbiota-targeted food could be an avenue for combatting the overwhelming rise in chronic inflammatory diseases,” explains Christopher Gardner, co-senior author on the new study.
Blood and stool samples were collected before, during, and after the dietary intervention. Over the course of the trial the researchers saw levels of 19 inflammatory proteins drop in the fermented food cohort. This was alongside increases in microbial diversity in the gut and reduced activity in four types of immune cells.
Perhaps most significantly, these changes were not detected in the group tasked with eating a high-fiber diet. Erica Sonnenburg, another co-senior author on the study, says this discordancy between the two cohorts was unexpected.
“We expected high fiber to have a more universally beneficial effect and increase microbiota diversity,” she says. “The data suggest that increased fiber intake alone over a short time period is insufficient to increase microbiota diversity.”
One hypothesis raised in the study to explain the different responses to the two diets is that fiber-induced microbiota diversity increases can take longer to manifest than fermented food-induced changes. Several biomarker changes were noted in the fiber diet cohort, including altered short-chain fatty acid production and increased stool microbial protein density. The researchers note these are indications high-fiber diets can remodel gut microbial populations but potentially at a slower rate than fermented foods.
“It is possible that a longer intervention would have allowed for the microbiota to adequately adapt to the increase in fiber consumption,” notes Sonnenburg. “Alternatively, the deliberate introduction of fiber-consuming microbes may be required to increase the microbiota’s capacity to break down the carbohydrates.”
Perhaps the biggest takeaway from this new study is the rapid immune and microbiome changes induced by the fermented diet and the consistency of responses across the whole cohort. Justin Sonnenburg, another researcher working on the project called the findings a “stunning” demonstration of how a small dietary change in healthy adults can influence microbial diversity and subsequent immune activity.
The next step for the researchers will be to move to animal studies and explore what specific mechanisms are mediating these dietary-induced changes. Plus, the researchers are also curious about whether a combined high-fiber and fermented food diet enhances these responses.
“There are many more ways to target the microbiome with food and supplements, and we hope to continue to investigate how different diets, probiotics and prebiotics impact the microbiome and health in different groups,” says Justin Sonnenburg.
The new study was published in the journal Cell.
Source: Stanford Medicine
You have to pay to read the study, but the graphic appears to show yogurt and kombucha. I assume the radicchio leaves represent Kim-Chi and the bowl may be creme fraiche? Not sure what foods are listed in the study.
Well, I hate kombucha. Store bought kim-chi sucks. Yogurt is edible. Beer on the other hand is right in my wheelhouse!
What is well established is the intake of fiber, and other foods that enhance gut microbes are linked to an increase in insulin sensitivity, reduced inflammation, enhanced immune tolerance, and many other health benefits. But what it also linked to these same health benefits is intermittent fasting!
https://naomiw.com/blogs/nutrition/the-impact-of-fasting-on-your-microbiome
I don’t really even know the fiber in my diet (besides strawberries ?) but I do love the yogurt + fasting !
Yay! Another excuse to eat sauerkraut...
“Beer on the other hand is right in my wheelhouse!”
And now they offer all sorts of “Hazy” things with active yeasties...
What a coinkydink, I just started heaping sauerkraut on my corn dogs. I knew this was healthy.
Yep, and living San Diego, we have them all. I guess I should drink more Hazy IPA's. For my health, of course.
“For my health, of course. “
Purely medicinal...
The solves the old breakfast dilemma: shredded wheat or pickles
What dilemma? Both of course. Diced pickles on your shredded wheat.
It’s not all the same. Pickling uses heat. Fermentation uses the bacteria.
Cooked dead biome vs live fermented biome.
“Beer - a sandwich in every bottle!”
“intestinal mucus buildup” = urban legend, ask any pathologist that does autopsies if they have ever found one.
The intestinal lining replaces itself entirely every 5-7 days.
Theoretically a 7 day fast will leave you with a new lining with almost no surviving biome which you can then replace with probiotics and fermented foods.
I guess I should drink more Hazy IPA’s.
People who drink alcohol have fewer problems in the brain and heart, kidney stones, constipation, gallbladder stones, and have stronger bones.
A small amount have liver problems. These problems can occur due to an interaction of alcohol and omega 6 fats or excess iron. Once we know this, we can prevent liver problems.
Ok, then why are vegetarians in generally poorer health than non-vegetarians? That's an obvious rhetorical question.
More simpleton studies from those who profess to be doing 'science', but they just can't seem to go down the right road.
Trust me folks: It's just a 'bit' more complicated. This is merely one piece of the puzzle, and moot at that when ignoring other factors.
👍
Not Korean but LOVE LOVE kimchi. Mrs Bigly wants me to travel to next county while eating and stay there for 2 hours afterwards.
Beer and kimchi work well together.
5.56mm
Kefir, Kombucha, pickles, sauerkraut and kimchee (just once) Have made them all. Drink kefir daily.
Is all sauerkraut purchased in stores fermented?
bttt for my wife.
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