Post on 27-Jun-2020
4/13/19
©2019CarrieDenne1,MPH,RDN 1
Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie
TheCareandFeedingofYourGutMicrobiota
Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie
InThisSection• Whatisyourmicrobiota?• Whyisyourmicrobiotaimportant?• Howtokillyourgutmicrobiota• Feedingandseedingyourgut
microbiota
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Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie
WhatisYourMicrobiota?
4/13/19 ©2019CarrieDennett,MPH,RDN Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie
Microbiotavs.Microbiome• Microbiota=yourintestinalecosystem
– Allanimalscanbelookeduponasdualistic"super-organisms."Inotherwords,ourselvesandourmicrobiota.
– Establishmentandmaintenanceofanintestinalmicrobiotaiscriticallyimportantforhealth.
• Microbiome=ourothergenome– Humangenome=22,000genes
• Essentiallyremainingunchangedinourlifetime
– Microbiome=morethan8milliongenes• Canchangedramaticallybasedondietandlifestyle
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WhereOurMicrobiotaComesFromStartermicrobiota(akaour“starterculture”)• Birthexperience(birthcanal)• Breastfeeding(Bifidobacteria)• Earlychildhood
– Dirt– Pets– Otherkids
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Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie
WhoAreYou?
“Humanityisjustaspeckinthemassivelybacterialworld.Weneedtogetusedtothatidea.”
—Dr.MartinJ.Blaser,directorofthe
HumanMicrobiomeProgram
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WhyIsYourMicrobiotaImportant?
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Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie
TheGuardianofYourGalaxyAhealthymicrobiotakeepsinterlopersatbay• Immunesystem• Inflammation
– Theimmunesystem’smainweapon– Unbalancedmicrobiota=chronicinflammation
• Chronicdisease4/13/19 ©2019CarrieDennett,MPH,RDN Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie
ChronicInflammation&Disease• Chronicinflammationcanleadtoauto-immunediseasesandother
chronichealthconditions.– Asthmaandallergies– Diabetes(types1and2)– Cardiovasculardisease(heartdiseaseandstroke)– Celiacdisease– Inflammatoryboweldisease– Rheumatoidarthritis
• Unclearwhetherchangestomicrobiotaareacauseoreffectofdisease,orif“fixing”themicrobiotawillprevent/treatthedisease.
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Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie
GutMicrobiota&BodyWeight
Thefoodweeataffectsthecompositionofourgutmicrobiota,andthecompositionofourgutmicrobiotaaffectshowwedigestandabsorbourfood.
4/13/19 ©2019CarrieDennett,MPH,RDN Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie
GutMicrobiota&BodyWeight• Yourmicrobiotamaypromoteweightgainby
– Increasingenergyharvest– Increasingfatstorage
• Yourmicrobiotamayprotectagainstweightgainby– Increasingsatiety– Improvinginsulinsensitivity– Increasingfatburning
• It’sunclearwhichdirectionthisassociationgoes4/13/19 ©2019CarrieDennett,MPH,RDN
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Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie
Microbiota&Mood:AGutFeelingYourgutisyourbody’ssecondbrain.Yourbrainandgutmicrobestalktoeachother.• Stress
– Decreases“guttransittime”– Decreasesgutmucus
• Thegutmicrobiota– Influencesserotoninlevels– Affectsbehavior– Producesdrug-likechemicals
• Probiotics– Mayimprovemood– “Take2yogurtsandcallmeinthemorning”
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HowtoKillYourGutMicrobiota
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Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie 4/13/19 ©2019CarrieDennett,MPH,RDN Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie
Diet&Dysbiosis
“Fewpeopleunderstandwhatthemicrobiomeisandhownutritionimpingesonit.Youeatthreetofourtimesaday.Ifyoueatjunk,youwillhaveamicrobiomeoutofbalance.”
~AlessioFasano,MD,professorandresearcher,MassachusettsGeneralHospital
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Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie
Whattypeofdietharmsthegutmicrobiota?• Dietshighinsaturatedfat• Dietslowinfiber• DietshighinaddedsugarInotherwords,adiethighinhighlyprocessedfoodsandlowinwholeorminimallyprocessedfoods.
Diet&Dysbiosis
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Feeding&SeedingYourGutMicrobiota
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Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie 4/13/19 ©2019CarrieDennett,MPH,RDN Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie
Theyarewhatyoueat,soeat:• Aplant-baseddiet• Lotsofvegetables• Somefruits• Wholegrains• Pulses(beans,lentils,peas)• Minimalhighlyprocessedfoods
EatingforADiverseMicrobiota
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Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie
Livemicroorganismsthat,whenadministeredinadequateamounts,conferhealthbenefitsonthehost.
Themaingroupscurrentlyusedare:• Lactobacilli
• Streptococci
• Bifidobacteria
• Saccharomyces(ayeast)
• OnespecificstrainofE.coli
Probiotics:WhatAreThey?
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Probiotics:• Arelikelytohavemoreofaneffectinthesmallintestine(because
wedon'thavemanymicrobestheretobeginwith).
• Arelikelytoinfluencethediversityandrichnessofthemicrobiotaduringtheirtransit.
• Willbeoutnumberedbythe"native"bacteriainthelargeintestine,buttheycanstillhavedirectandindirecteffectsonhealth.
• Mayalsoactasprebioticsandstimulatethegrowthofpartofthegutmicrobiota.
Probiotics:WhatDoTheyDo?
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Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie
Prebiotics:• Areselectivelyfermentedingredientsthatresultinspecific
changesinthecompositionand/oractivityofthegastrointestinalmicrobiota,thusconferringbenefitsuponhosthealth.
• Enhancethegrowthand/oractivityofbacteriathatresideinthecolon.
• Aresolublefibersthatarenotdigestiblebyhumansbutarethepreferred"food"forourgutbacteria,especiallythebacteriainthelargeintestine(colon).
Prebiotics:FoodforProbiotics
4/13/19 ©2019CarrieDennett,MPH,RDN Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie
Therearemanytypesofprebioticfiber,andeachtypetendstoworkmosteffectivelyinadifferentpartof
yourgut.
So,thisisanotherexampleofwhyeatingavarietyoffruits,veggies,beansandwholegrainsbrings
increasedbenefitsforhealth.
Prebiotics:FoodforProbiotics
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Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie
OurPaleolithicancestorslikelyatemorethan100gramsperdayofprebioticfiber.
ModernAmericans,onaverage,eatlessthan15gramsoftotaldietaryfiber…weneed25-38grams.
FeedingYourGutWithFiber
4/13/19 ©2019CarrieDennett,MPH,RDN Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie
FeedingYourGutWithFiberGoodsourcesofprebioticfiber• Pulsesandwholegrains(youneedthebran)
– Lentils,chickpeas,redbeansandsoybeansareespeciallygood• Jicamaandsunchokes(akaJerusalemartichokes)• Certainvegetables
– Artichokesandasparagus– Cruciferousandalliumfamilies
• Certainfruits– Bananas– Applesandpears
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Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie
MeetYourGutMucus
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SeedingYourGutWithProbioticsFermentedfoods(lookfor“liveactivecultures”or“containslivecultures”)• Fermenteddairyproducts
– Yogurt– Kefir– Qualitycheese
• Fermentedvegetables– Sauerkraut– Kimchi– Pickles
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Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie
SeedingYourGutWithProbiotics• Fermentedbeverages
– Kombucha– Wine– Beer
• Fermentedsoy– Tempeh– Miso
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Eatingfoodrichinprebioticfiber+fermentedfoodspromotesthegrowthofbacteriathatbreakdownplantstarchesandfibersintoshort-chain
fattyacids(SCFAs).
FuelingYourFermentationFactory
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Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie
• SomeSCFAsmayprotectagainst– Inflamation– Cancer
• Othersmayhelpyouabsorb– Calcium– Magnesium– Iron– Otheressentialminerals
FuelingYourFermentationFactory
4/13/19 ©2019CarrieDennett,MPH,RDN Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie
Don’tBeAGerm-O-PhobeIncreaseyourmicrobiota’ssocialnetwork• Don’ttakeantibioticsunlessyoutrulyneedthem
– Discussprosandconswithyourdoctor
• Bealittlelessvigilantabouthandwashing…– ...unlessit’sduringfluseason!
• Useless-toxichouseholdcleaners– Morevinegar,castilesoapandlemonjuice– Lessbleachandanti-bacterials
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Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie
Takeupgardening• Weco-evolvedwiththebacteriaindirt
• Dirtmaymakeyouhappy!
Get(orborrow)adog(orcat)• Petsharborbeneficialbacteria
• Theybringmoreinfromoutside
• Dogsmakeyouhappyà
• (Andcatsdo,too)
OnDogsandDirt
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Questions?
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