What you feed, grows… Sugar and the Microbiome
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By now, word has spread, that refined sugar is not healthy for us. And even though sugar consumption has been shown to contribute to lifestyle diseases like obesity, heart disease, diabetes, high cholesterol, non-alcoholic fatty liver and cavities, sugar is still everywhere and we eat way too much of it.
Americans consume on average 17 teaspoons of added sugars each day! [1] According to the WHO less than 10% (preferably 5%) of daily calories should come from added sugar. This equals about 12 or rather 6 teaspoons of sugar per day. [2] An average-sized chocolate bar contains 6.5 teaspoons of sugar.
How sugar affects the microbiome
A large part of our Western diet consists of heavily processed foods with high amounts of sugars, that alter the gut microbiome. Some sugars are already being processed in the small intestine. Others however, make it down to the large intestine, where they feed the “bad” bacteria, helping them to proliferate and crowd out the “good” ones.
In contrast, complex polysaccharides – better known as “fiber” – are not being digested in the small intestine. These microbiota-accessible carbohydrates (MACs) travel to the large intestine, where they feed, and thereby support, beneficial microbes. The problem is, that the Western diet is very low in fiber. Meaning, the good microbes don’t get enough energy to produce essential compounds like vitamins, amino acids and short-chain fatty acids (SCFAs) like butyrate, acetate and propionate that promote gut and brain health by lessening inflammation and protecting the gut lining. [3, 4]
A low-MAC diet decreases microbial diversity [5], which can result in a dysbiosis that might lead to “leaky gut”. A condition that allows harmful substances to pass through the hyperpermeable wall of the intestine. When they reach the bloodstream, they can trigger an inflammatory response and disease processes.
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How to support the good microbes
Fiber-rich diets promote the growth of microbes that break down dietary fiber and metabolize it into SCFAs. Like the species Bacteroides thetaiotaomicron, that is associated with lean and healthy individuals [6]. Fiber has also been shown to help with constipation, Irritable Bowel Syndrome [7], Crohn's disease [8], lowering blood cholesterol and weight loss.
The more fiber from whole foods like berries, apples, bananas, avocados, carrots, cruciferous vegetables, oats, legumes and psyllium we add to our diet, the more we support the microbes that support us. Small word of caution: Depending on the state of the microbiome, fiber intake should be increased slowly, as it might initially cause gas production and bloating.
When we recognize the negative impact that sugar has on our tiny friends, it gets easier to say no to sugary temptations. So, the next time you are faced with the decision to go with the cookie or the carrot, think about which microbes you want to feed…
Find more information on the microbiome at www.mymicrobiome.info
Sources/References:
PhD Microbiologist, Business Director - Biopolymers & Preservatives
1 年Cookie or carrot? I think I’ll take the berries! ;) I cut out added sugar (along with alcohol) in January and increased my fruit intake. Sucessfully dropped my cholesterol, slept better, felt less anxious, and likely made my gut microbes very happy! Can 100% recommend!
Beauty & Fashion Brand Executive | Consultant | Mentor | Board Member - Cal Poly Pomona
1 年Love this!