the care and feeding of your gut microbiotawsdha.com/clientuploads/symposium/2019 symposium...the...

4/13/19

©2019CarrieDenne1,MPH,RDN 1

Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie

TheCareandFeedingofYourGutMicrobiota


InThisSection•  Whatisyourmicrobiota?•  Whyisyourmicrobiotaimportant?•  Howtokillyourgutmicrobiota•  Feedingandseedingyourgut

microbiota

4/13/19 ©2019CarrieDennett,MPH,RDN


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


Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie 4/13/19 ©2019CarrieDennett,MPH,RDN Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie

WhereOurMicrobiotaComesFromStartermicrobiota(akaour“starterculture”)•  Birthexperience(birthcanal)•  Breastfeeding(Bifidobacteria)•  Earlychildhood

–  Dirt–  Pets–  Otherkids


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WhoAreYou?

“Humanityisjustaspeckinthemassivelybacterialworld.Weneedtogetusedtothatidea.”

—Dr.MartinJ.Blaser,directorofthe

HumanMicrobiomeProgram


WhyIsYourMicrobiotaImportant?



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.


Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie Carrie Dennett, MPH, RDN, CD | Nutrition By Carrie

GutMicrobiota&BodyWeight

Thefoodweeataffectsthecompositionofourgutmicrobiota,andthecompositionofourgutmicrobiotaaffectshowwedigestandabsorbourfood.


GutMicrobiota&BodyWeight•  Yourmicrobiotamaypromoteweightgainby

–  Increasingenergyharvest–  Increasingfatstorage

•  Yourmicrobiotamayprotectagainstweightgainby–  Increasingsatiety–  Improvinginsulinsensitivity–  Increasingfatburning

•  It’sunclearwhichdirectionthisassociationgoes4/13/19 ©2019CarrieDennett,MPH,RDN

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Microbiota&Mood:AGutFeelingYourgutisyourbody’ssecondbrain.Yourbrainandgutmicrobestalktoeachother.•  Stress

–  Decreases“guttransittime”–  Decreasesgutmucus

•  Thegutmicrobiota–  Influencesserotoninlevels–  Affectsbehavior–  Producesdrug-likechemicals

•  Probiotics–  Mayimprovemood–  “Take2yogurtsandcallmeinthemorning”


HowtoKillYourGutMicrobiota



Diet&Dysbiosis

“Fewpeopleunderstandwhatthemicrobiomeisandhownutritionimpingesonit.Youeatthreetofourtimesaday.Ifyoueatjunk,youwillhaveamicrobiomeoutofbalance.”

~AlessioFasano,MD,professorandresearcher,MassachusettsGeneralHospital



Whattypeofdietharmsthegutmicrobiota?•  Dietshighinsaturatedfat•  Dietslowinfiber•  DietshighinaddedsugarInotherwords,adiethighinhighlyprocessedfoodsandlowinwholeorminimallyprocessedfoods.

Diet&Dysbiosis


Feeding&SeedingYourGutMicrobiota


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Theyarewhatyoueat,soeat:•  Aplant-baseddiet•  Lotsofvegetables•  Somefruits•  Wholegrains•  Pulses(beans,lentils,peas)•  Minimalhighlyprocessedfoods

EatingforADiverseMicrobiota



Livemicroorganismsthat,whenadministeredinadequateamounts,conferhealthbenefitsonthehost.

Themaingroupscurrentlyusedare:•  Lactobacilli

•  Streptococci

•  Bifidobacteria

•  Saccharomyces(ayeast)

•  OnespecificstrainofE.coli

Probiotics:WhatAreThey?


Probiotics:•  Arelikelytohavemoreofaneffectinthesmallintestine(because

wedon'thavemanymicrobestheretobeginwith).

•  Arelikelytoinfluencethediversityandrichnessofthemicrobiotaduringtheirtransit.

•  Willbeoutnumberedbythe"native"bacteriainthelargeintestine,buttheycanstillhavedirectandindirecteffectsonhealth.

•  Mayalsoactasprebioticsandstimulatethegrowthofpartofthegutmicrobiota.

Probiotics:WhatDoTheyDo?



Prebiotics:•  Areselectivelyfermentedingredientsthatresultinspecific

changesinthecompositionand/oractivityofthegastrointestinalmicrobiota,thusconferringbenefitsuponhosthealth.

•  Enhancethegrowthand/oractivityofbacteriathatresideinthecolon.

•  Aresolublefibersthatarenotdigestiblebyhumansbutarethepreferred"food"forourgutbacteria,especiallythebacteriainthelargeintestine(colon).

Prebiotics:FoodforProbiotics


Therearemanytypesofprebioticfiber,andeachtypetendstoworkmosteffectivelyinadifferentpartof

yourgut.

So,thisisanotherexampleofwhyeatingavarietyoffruits,veggies,beansandwholegrainsbrings

increasedbenefitsforhealth.

Prebiotics:FoodforProbiotics


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OurPaleolithicancestorslikelyatemorethan100gramsperdayofprebioticfiber.

ModernAmericans,onaverage,eatlessthan15gramsoftotaldietaryfiber…weneed25-38grams.

FeedingYourGutWithFiber


FeedingYourGutWithFiberGoodsourcesofprebioticfiber•  Pulsesandwholegrains(youneedthebran)

–  Lentils,chickpeas,redbeansandsoybeansareespeciallygood•  Jicamaandsunchokes(akaJerusalemartichokes)•  Certainvegetables

–  Artichokesandasparagus–  Cruciferousandalliumfamilies

•  Certainfruits–  Bananas–  Applesandpears



MeetYourGutMucus


SeedingYourGutWithProbioticsFermentedfoods(lookfor“liveactivecultures”or“containslivecultures”)•  Fermenteddairyproducts

–  Yogurt–  Kefir–  Qualitycheese

•  Fermentedvegetables–  Sauerkraut–  Kimchi–  Pickles



SeedingYourGutWithProbiotics•  Fermentedbeverages

–  Kombucha– Wine–  Beer

•  Fermentedsoy–  Tempeh– Miso


Eatingfoodrichinprebioticfiber+fermentedfoodspromotesthegrowthofbacteriathatbreakdownplantstarchesandfibersintoshort-chain

fattyacids(SCFAs).

FuelingYourFermentationFactory


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•  SomeSCFAsmayprotectagainst–  Inflamation–  Cancer

•  Othersmayhelpyouabsorb–  Calcium– Magnesium–  Iron–  Otheressentialminerals

FuelingYourFermentationFactory


Don’tBeAGerm-O-PhobeIncreaseyourmicrobiota’ssocialnetwork•  Don’ttakeantibioticsunlessyoutrulyneedthem

–  Discussprosandconswithyourdoctor

•  Bealittlelessvigilantabouthandwashing…–  ...unlessit’sduringfluseason!

•  Useless-toxichouseholdcleaners–  Morevinegar,castilesoapandlemonjuice–  Lessbleachandanti-bacterials



Takeupgardening•  Weco-evolvedwiththebacteriaindirt

•  Dirtmaymakeyouhappy!

Get(orborrow)adog(orcat)•  Petsharborbeneficialbacteria

•  Theybringmoreinfromoutside

•  Dogsmakeyouhappyà

•  (Andcatsdo,too)

OnDogsandDirt


Questions?


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