Influence of diet on the gut microbiome
Even the daily consumption of a small amount peanuts or a teaspoon of herbs and spices has a positive impact on the composition of the Darmflorawhich in turn is beneficial for overall health.
In two independent studies involving experts from the Pennsylvania State University The effects of daily consumption of peanuts and herbs and spices on the composition of the intestinal bacteria were examined. The studies are published in the journal “Clinical Nutrition” and the “Journal of Nutrition” released.
Healthier eating thanks to peanuts
The first research dealt with the effects of peanuts on the Darmmicrobiome (Darmflora). To do this, one group of participants ate 28 grams of peanuts daily over a period of six weeks, while the comparison group ate a snack with the same calorie content but fewer Fett and got more carbohydrates.
Peanuts increased Ruminococcaceae bacteria
After the study period of six weeks, participants who had eaten peanuts had a greater number of bacteria from the genus Ruminococcaceae on.
According to the researchers, these bacteria are linked to healthy liver metabolism and healthy immune function. The results of the study suggest that eating peanuts enriches a butyrate producer while increasing expression of a gene involved in the production of Butyrat involved, according to the research team.
Benefits of Butyrate
Butyrate is one short chain fatty acidcaused by bacteria in the colon is formed. Butyrate affects various metabolic pathways in the body and immunological defenses of the gut.
Herbs and spices affect bacteria in the gut
The second study showed that in people at increased risk of cardiovascular diseaseswhich is in addition to an average American nutrition took three different dosages of herbs and spices for four weeks, the diversity of the intestinal bacteria increased, including Ruminococcaceae.
The mixtures of spices and herbs examined included, for example Cinammon, Gingercumin, Turmeric, RosemaryOregano, Basil and Thymianaccording to the team.
The beneficial effects on the composition of the intestinal bacteria are said to be evident when ingesting medium and high doses of herbs and spices (approximately one 3/4 teaspoon and regarding one 1 1/2 teaspoons daily) particularly pronounced.
By adding herbs and spices, it is, according to the study author Penny M. Kris-Etherton It is also possible to reduce the salt content in the diet and still flavor the food in a tasty way.
Diversity of the intestinal flora strengthens health
According to the studies, herbs, spices and peanuts offer an easy way to do that strengthen gut microbiome, which can benefit overall health. So are people with a high Diversity of intestinal bacteria generally healthier than those with low bacterial diversity, adds Kris-Etherton in one press release added. (as)
Author and source information
This text corresponds to the requirements of medical specialist literature, medical guidelines and current studies and has been checked by medical professionals.
Sources:
- Philip A. Sapp, Penny M. Kris-Etherton, Elke A. Arnesen, Jeremy R. Chen See, Regina Lamendella, et al.: Peanuts as a nighttime snack enrich butyrate-producing bacteria compared to an isocaloric lower-fat higher-carbohydrate snack in adults with elevated fasting glucose: A randomized crossover trial; in: Clinical Nutrition (veröffentlicht 01.10.2022), Clinical Nutrition
- Kristina S. Petersen, Samantha Anderson, Jeremy R. Chen See, Jillian Leister, Penny M. Kris-Etherton, et al.: Herbs and Spices Modulate Gut Bacterial Composition in Adults at Risk for CVD: Results of a Prespecified Exploratory Analysis from a Randomized, Crossover, Controlled-Feeding Study; in: Journal of Nutrition (veröffentlicht 02.09.2022), Journal of Nutrition
- Penn State: Peanuts and herbs and spices may positively impact gut microbiome (veröffentlicht 01.12.2022), Penn State
Important NOTE:
This article contains general advice only and should not be used for self-diagnosis or treatment. He can not substitute a visit at the doctor.
