Category: Digestion

Digestion

How to Feel Less Full: Get Unstuft This Thanksgiving

We’ve all been there — going back for your third helping on Thanksgiving. We’re talking more turkey laden with gravy, all the mashed carbohydrates in the world, and not a hint of fiber on your plate! You’re already unbuttoning the first button of your pants to give your belly a bit of relief, and you haven’t even had pie yet. There’s a reason why they call Thanksgiving’s most popular side dish “stuffing.” The average person eats up to 4,500 calories on this holiday season kickoff [1]. Here is how to feel less full this Thanksgiving!

Symptoms of overeating

Feeling overstuffed on the holidays is the worst. You are trapped in a warm house that wreaks of the food you devoured. The family is loud and laughing, and that tryptophan is kicking in.

Feeling full on Thanksgiving can make you experience:

• Bloating

• IBS Flares (Constipation or Diarrhea)

• Gas in Stomach

• Acid Reflux

• Heartburn

• Stomach Pains

• Cramping

• Irritability

Suffice to say, having copious portions of turkey and all its fixings can put a damper on the rest of your holiday. Let’s discuss how to feel less full after going HAM on Thanksgiving dinner.

How To Feel Less Full After Thanksgiving

Thanksgiving is a time to grub, don’t get us wrong! However, gluttony and too many nom-noms could leave us feeling pretty gross. Here’s how to feel less full during the 2020 holiday season.

Stop Eating

We’re gonna start with the obvious here. Stop eating! When you notice that you’re getting full, then that’s your time to stop.

Our hunger levels are regulated by two main hormones — ghrelin and leptin. They have a better idea of what kind of space we have inside than we do out here. Pay attention to them.

An analysis of these two hormones explained,

“Leptin is a mediator of long-term regulation of energy balance, suppressing food intake and thereby inducing weight loss. Ghrelin on the other hand is a fast-acting hormone, seemingly playing a role in meal initiation [2]. “
–DEPARTMENT OF ENDOCRINOLOGY, VU UNIVERSITY MEDICAL CENTER, AMSTERDAM, THE NETHERLANDS

As we sit down for Thanksgiving dinner, our enteroendocrine cells in the GI tract release the hormone, ghrelin. This hormone stimulates the endocrine system, letting the hypothalamus in the brain know it’s time to get grubbing.

While we fill up, the gut biome takes inventory of what’s coming in. Once we start getting full, our fat cells in adipose tissue release leptin. This hormone lets us know that you have a full stomach. Listen to your bacteria. Feelings of fullness mean no vacancy!

Take a breather. Don’t act like there aren’t going to be a multitude of leftovers. Start off with a small portion size, take a breath when you’re done, and then go back in a little bit. Even better, take some home and eat the extras for a snack or dinner over the next few days.

Chew More

Want to eat less food? Be preventative. Take more bites of your food. After all, this is a marathon, not a sprint.

Research shows that chewing 50% more reduces your caloric intake by 15% [3]. As soon as we smell our food, the digestive process begins. Our system kicks this shebang off by causing salivation.

The presence of saliva gets other gears going, including the esophagus muscles for swallowing and stomach acids to break down the food particles [4].

Oh, and please chew your mouth closed. Don’t be that family member. This goes for the after-dinner gum, too. Thanks!

Don’t Lay Down

For those wondering how to feel less full, the worst thing you can do is lay down and take a nap. We know you just want to curl up on the couch and watch football. Unfortunately, your stomach is going to be upset with you.

Laying down can allow the fool pooled in your stomach to creep back up your esophagus. All you’re doing is brewing up a pot of acid reflux. If you must lie down, try to be as flat as possible. You want to keep your head, heart, and gut in as best alignment. This positioning allows more room for the digestion of food.

In reality, try sitting up straight. Play a card game around the table. Get up and go for a walk. Do something that keeps you upright.

Take Digestive Enzymes

We rely on digestive enzymes to do what the name implies — digest food. Enzymes help us every step of the way. They are catalysts for breaking down food and absorbing nutrients.

Some enzymes are present in our saliva, while others are in the stomach, pancreas, fat tissues, and intestines. Sure, enzymes cover a lot of ground; however, you’re eating a lot of food. You need to help them out a bit if they’re supposed to keep up with your Thanksgiving Day eating habits!

A great way for how to feel less full this Thanksgiving is to use digestive enzyme supplements. Consider getting a multi-enzyme supplement that has two primary enzymes responsible for breaking down the worst foods for our digestive tract.

• Lactase (Helps Breaks Down Lactose in Dairy Used in the Milk for Mashed Potatoes or Mac and Cheese)
• DPP-IV (Helps Break Down Gluten Found in Dinner Rolls, Turkey Seasonings, and Some Whole Grains)

These digestive enzymes will give your gut biome the support it needs to ease your gastrointestinal discomfort. Try to take your enzyme before munching down on your food. However, these supplements can still help the process when symptoms of a food intolerance or sensitivity manifest.

Drink Tea

We know adding more water to your stomach doesn’t seem very appealing on a list of how to feel less full. However, tea is therapeutic for parts of the body traumatized by your binge-eating, such as the esophagus and digestive tract.

Try the following teas for specific GI problems:

• Peppermint – Gas
• Ginger – Nausea
• Black – Boost Probiotics
• Licorice – IBS
• Oolong – Acid Reflux
• Chai/Cinnamon – Digestion
• Chamomile – Relaxation

If you’re really in the Thanksgiving mood, we highly suggest some cinnamon tea. It will get you and your unhappy stomach in the spirit of things!

Drink a Glass of Water Before Eating

Try drinking water for at least a half-hour before you sit down to eat. Try to avoid cold water as it actually slows down the digestive process. Water is full of electrolytes that helps stimulate your digestive cells. That way, your bacteria will be energized and ready to break down food as it comes in.

Don’t drink water while you’re eating. One, it will slow down your chewing, which will confuse your digestive system. Plus, the water will cause larger food particles to end up in your stomach. Your bacteria have a harder time breaking down large chunks of carrots than when they’re mushy and chewed up. You’ll be left feeling bloated!

If you feel the thirst coming on mid-meal, cut down on your salt! Not only is it bad for your blood pressure, but too much salt masks the actual flavor of your food. A little goes a long way!

Also, don’t down water for at least a half-hour after you start eating. Water helps you clear out the system. Therefore, you might miss out on essential nutrients that you could be absorbing. Then, what was the point of eating?

Take a Probiotic Supplement

To your gut, Thanksgiving is a lot like a store getting ready for Black Friday. They need as many workers on-hand. In fact, they might even hire someone seasonally. Your gut bacteria might need that sort of backup, too.

An article was written by Smithsonian looking at a study looking at the role ofEscherichia coli (E.coli) in the digestion of food summarized,

“20 minutes after feeding and multiplying their numbers,E. coliswitch from pumping out one set of proteins to another…Further analysis showed that one protein stimulated the release of a hormone associated with satiety. Another of the chemicals found in the animals’ bloodstream appears to increase the firing of brain neurons that diminish appetite…E. colimay be hijacking this molecular pathway to produce the signals that make animals feel full [5].”
–SMITHSONIAN

Breaking down so much food can be a lot of work for these tiny microbes. That’s why we include bacteria strains that ease digestion in Thryve Healthy Gut Specialized Probiotics.

Our customized probiotic supplements are formulated with variousLactobacilliandBifidobacteriumstrains that help curb hunger pangs and aid with digestion. By supplementing with probiotics, you set your gut up for success, and potentially thirds and fourths!

Of course, Thanksgiving is JUST the beginning of the holiday season. There are plenty of opportunities in the coming months to binge eat with the best of them. Be proactive with your gut health by arming your gut with the beneficial bacteria it needs. Consider getting a gut health test.

Start 2021 off right by getting 20% off your Thryve Gut Health Test Kit. Be sure to use the code: BFCM20at checkout. This Black Friday deal is available until November 30th. Act now and get your gut ready for 2021!

Click Here To View Resources

Resources

[1] Consumer Reports. “How Many Calories Are in Thanksgiving Dinner?” Consumer Reports, www.consumerreports.org/diet-nutrition/calories-in-your-thanksgiving-dinner/.

[2] Klok, M D, et al. “The Role of Leptin and Ghrelin in the Regulation of Food Intake and Body Weight in Humans: a Review.” Obesity Reviews : an Official Journal of the International Association for the Study of Obesity, U.S. National Library of Medicine, Jan. 2007, www.ncbi.nlm.nih.gov/pubmed/17212793.

[3] Jegtvig, Shereen. “Chew More, Eat Less? It Could Work, Study Suggests.” Reuters, Thomson Reuters, 22 Nov. 2013, www.reuters.com/article/us-chew-eat/chew-more-eat-less-it-could-work-study-suggests-idUSBRE9AL0YM20131122.

[4] Boundless. “Boundless Biology.” Lumen, courses.lumenlearning.com/boundless-biology/chapter/digestive-system-regulation/.

[5] Handwerk, Brian. “Your Gut Bacteria May Be Controlling Your Appetite Read More: Https://Www.smithsonianmag.com/Science-Nature/Gut-Bacteria-May-Be-Controlling-Your-Appetite-180957389/

Michael Lathrop November 27, 2019 0

DigestionProduct Update

Why We Use Inulin in Our Probiotics Supplements

Most of us have heard of fiber before and know that it’s good for us. Fiber is a critical component of a healthy diet and can help prevent heart disease, constipation, and may even help to lower cholesterol [1]. These carbohydrates are essentially the indigestible portion of plants. Even though we can’t digest it, our gut bacteria can. This crucial benefit is precisely why we sell inulin probiotic supplements. Let’s take a look at the effect fibers have on gut bacteria and why we include inulin in our probiotics.

Why Fiber for Probiotics?

Fiber is beneficial because it is the food for your microbiome. Without adequate levels of fiber, it is nearly impossible to maintain a healthy gut [2]. These gut biome buffets are known as prebiotics.

One analysis from a Washington Post correspondent explains that there are three types of prebiotics that have exhibited benefits in studies [3].

dietary fiber for gut — ***Fiberlicious***

These prebiotics are:

• Galactooligosaccharide (GOS)
• Short-Chain-Inulin:

• Fructooligosaccharide (FOS) or Oligofructose
• Long-Chain-Inulin

GOS is typically extracted from lactose. Meanwhile, FOS and inulin are types of fiber found in many different types of plants, such as asparagus and onions [4]. However, most inulin probiotic supplements get their sources from chicory root.

What is Inulin?

inulin probiotic chicory flower — ***Chicory is rich inulin***

Inulin is a polysaccharide, which means that it is a plant-based carbohydrate or sugar. There are two types of inulin, long-chain inulin and short-chain(fructooligosaccharide [FOS] and/or oligofructose) [5].

Much like short, medium, and long-chain fatty acids, both types of inulin are beneficial in their own ways. The end result is to facilitate a healthy microbiome by increasing levels of beneficial bacteri, a such as Lactobacillus and Bifidobacterium [6].

A controlled study on inulin in yogurt for probiotic stimulation stated,

“The results showed that inulin and lactulose did not affect the growth of yoghurt starter bacteria, but stimulated the growth of B. bifidumBB-02 to a great extent [6].”

– Food Science and Technology International

Many of our blends contain Bifiobacterium. Therefore, having an inulin probiotic seems like a no-brainer for fostering beneficial intestinal flora.

How an Inulin Probiotic Can Improve IBD Symptoms

Increasing levels of healthy bacteria, such as Lactobacilli and Bifidobacterium, cause the microbes to produce more short-chain fatty acids, such as acetate. Fatty acids help to decrease systemic inflammation [7].

For instance, inulin probiotic intervention may decrease symptoms of Crohn’s disease and Ulcerative Colitis [8]. Studies show that in patients with Crohn’s disease, supplementation with inulin reduced the patient’s symptoms. Results also noted that inulin positively affected their microbiome composition and improved their immune response.

The study noted,

“This research project is a model that is used to assess working mechanisms of prebiotic treatment in chronic colitis. This beneficial effect was seen in conjunction with an increase of intestinal bifidobacteria and lactobacilli. In addition, feeding this prebiotic combination to the colitis-susceptible rats not only reduced mucosal proinflammatory cytokines but also increased the immunoregulatory transforming growth factor-β [8].”
–Oxford Academic Journal of Nutrition

In patients with Ulcerative Colitis, treatment with an inulin probiotic decreased symptoms as well. While there are not as many studies looking at the effects of prebiotics on Ulcerative Colitis, the initial results are still promising. Overall, inulin has some impressive effects on disease prevention and general healthcare, making it a valuable supplement.

Inulin Probiotic and General Health

Supplementation with inulin can improve the symptoms of many different diseases. Studies have shown that inulin can help lower blood sugar. It also assists with weight loss, when compared to other types of fiber, such as cellulose. [9]

Inulin has also been found to increase the absorption of calcium, which is critical for bone health. This notion is especially during adolescence [10]. To better improve the absorption of calcium, we also include Vitamin D in our inulin probiotic supplement. That way, your body is set up for success.

Possible Side Effects of Inulin

It is possible to have too much of a good thing when it comes to inulin and fiber in general. Most people have experienced the side effects of overeating fiber in one sitting, and it’s not pleasant [14].

gas in stomach — ***You might get a little of this if you overdo it***

An overload of fiber can cause serious intestinal discomfort from bloating to diarrhea…and a host of other unpleasant symptoms. This reaction can be frustrating, especially when we’re told so often that simply eating more fiber is the cure-all for everyone’s digestive ailments.

It is important to increase these foods into your diet slowly. If you are suffering from digestive discomfort when you eat foods containing fiber, cut it down a notch. Your body and gut biome need time to readjust.

Integrating inulin into your diet is similar to starting anything new. Begin with small amounts of fiber. Gradually increase the servings you ingest. These actions are the best way to set yourself up for gut health success.

Why Does Thryve Probiotics Use Inulin?

If you have concerns about overdoing it with fiber, don’t worry about Thryve probiotics. We put this dietary fiber in the capsule with your live cultures. Therefore, they’re already digesting the inulin and creating short-chain-fatty acids!

Improve your quality of life from within

At Thryve we put inulin into our probiotic supplements to make sure that we are giving you the best supplement we possibly can to improve your gut health and microbiome composition. By incorporating inulin into our probiotics, we are catalyzing the work that the probiotic is already doing.

An inulin probiotic ensures the beneficial bacteria have something to eat. That way, they can provide you with the most health benefits possible [17]. Inulin is a powerful supplement that is naturally occurring in many plants. It is also a great way to take your gut health to the next level. Take the time to Thryve Inside today.

Click Here To View Resources

Resources

[1] Cummings, John H., and Hans N. Englyst. “What Is Dietary Fibre?” Trends in Food Science & Technology, Elsevier, 14 Oct. 2003, www.sciencedirect.com/science/article/abs/pii/092422449190638Y.

[2] J. Agric. Food Chem. 2012, 60, 36, 8776-8782. Publication Date: May 21, 2012. https://doi.org/10.1021/jf2053959.

[3] Brissette, Christy, and Washington Post. “What Is Inulin And Why Is It Being Added to So Many Foods? A Nutritionist Explains.” ScienceAlert, www.sciencealert.com/inulin-is-being-added-to-many-foods-but-it-could-be-causing-stomach-problems.

[4] Ratini, Melinda. “Inulin: Uses and Risks.” WebMD, WebMD, 29 Sept. 2019, www.webmd.com/vitamins-and-supplements/inulin-uses-and-risks.

[5] The Journal of Nutrition, Volume 137, Issue 11, November 2007, Pages 2493S–2502S, https://doi.org/10.1093/jn/137.11.2493S. Published: 01 November 2007.

[6] Effect of Inulin and Lactulose on Survival of Lactobacillus AcidophilusLA-5 and Bifidobacterium Bifidum BB-02 in Acidophilus-Bifidus Yoghurt. D. Özer, S. Akin, B. Özer. First Published February 1, 2005 Research Article

https://doi.org/10.1177/1082013205051275.

[7] Dalile, B., Van Oudenhove, L., Vervliet, B. et al. The role of short-chain fatty acids in microbiota–gut–brain communication. Nat Rev Gastroenterol Hepatol16, 461–478 (2019) doi:10.1038/s41575-019-0157-3.

[8] Celine H. M. Leenen, Levinus A. Dieleman, Inulin and Oligofructose in Chronic Inflammatory Bowel Disease, The Journal of Nutrition, Volume 137, Issue 11, November 2007, Pages 2572S–2575S, https://doi.org/10.1093/jn/137.11.2572S.

[9] Guess, Nicola D, et al. “A Randomized Controlled Trial: the Effect of Inulin on Weight Management and Ectopic Fat in Subjects with Prediabetes.” Nutrition & Metabolism, BioMed Central, 24 Oct. 2015, www.ncbi.nlm.nih.gov/pubmed/26500686.

By Adele Colwell November 25, 2019 0

DigestionGeneral HealthImmunity

Gut – The Sensory Organ for all Wellness

Your gut does so much more than just digest food. Did you know your gut is the largest sensitive surface in your body to comes in contact with the external environment [1]? That makes your gut a sensory organ that impacts everything from immune system function to mood, and of course, digesting and taking in nutrients from food.

What you eat and how you take care of your gut has a significant impact on your overall health. There are three ways that your gut processes and reacts to signals from the outside world, neurons, hormones, and immune cells. Let’s take a look at how each of these critical signaling centers operates and what impact they have on your health.

Gut as a Sensory Organ: The Enteric Nervous System

The first way your gut communicates with the rest of your body is through neurons. The network of neurons in your gut is so extensive, it’s been given dubbed the second brain [2].

Not too long ago, scientists discovered how important neurons are in gut health and signaling [3]. These biological superhighways are like the instant messaging system of your body [4]. The more formal name for this neural network is the enteric nervous system.

The enteric nervous system regulates the gastrointestinal tract. It relies heavily on neurons to perform its duties. Neurons in the gut trigger a reflex response that begins the process of digestion when there is food or water in the gut.

The neurons sense this by monitoring chemical and physical changes, such as what food you eat and distension of the stomach [5]. These actions trigger our sensory organ.

As explained in an analysis on the enteric nervous system,

“GI peptides in the blood can broadcast a signal to any tissue with a matching receptor, including tissues in GI organs where the peptides help coordinate digestive function. Early during the digestive process, they contribute to slowing gastric emptying and stimulating pancreatic secretion of enzymes and bicarbonate. Later they facilitate secretion of insulin and the postabsorptive assimilation of nutrients.”
– Relationships Among the Brain, the Digestive System, and Eating Behavior: Workshop Summary.

When these responses are elicited, it tells the gut to begin the digestion of food. Other times, neurons of the enteric nervous system tell us when we’re full or hungry.

Meanwhile, other neurons report the state of the gut to the central nervous system. These neurons sense when something is wrong. Based on these interactions, neurons can trigger physical discomfort or nausea. For example, these neurons are responsible for pain in stomach when you have an inflamed gut lining [6].

Gut as a Sensory Organ: Endocrine System

The next way that your gut processes outside signals are through the endocrine system. This network in our body produces hormones that are influenced by your gut biome [7].

***Eating sets off*** ***hormones from the gut***

Within your gut, there are hundreds of thousands of endocrine cells. These endocrine cells produce many different hormones that are dispersed throughout your body.

Hormones are released within the gut after you eat or drink. They send a signal to your body to begin breaking down food by releasing digestive enzymes [8]. In addition, hormones can spread a message throughout the circulatory system. Therefore, hormones can act on multiple body parts at once.

While they affect different systems, neurons and hormones do not work separately. In fact, hormones often work to trigger a response from a neuron [9]. When hormones and neurons work together, your gut can digest food seamlessly. As a result, this sensory organ can keep gut-related disorders are kept at bay.

Gut as a Sensory Organ: Immune System

Last but certainly not least is your gut immune system. The gut biome is home to 70-80% of the body’s immune cells [10]. We need a majority of them there to protect our sensory organ from damage perpetrated by our dietary choices.

Our immune system has to continually battle pathogens found in what we eat and drink every day. Some immune cells in the gut help to create antibodies to foreign pathogens that come into the digestive tract. Thanks to the adaptive immune system, our gut biome can better respond to these opportunistic stomach bacteria.

The immune system is responsible for creating inflammation in the gut, which, when necessary, can be crucial in fighting off pathogenic growth [11]. Consequently, this inflammation can have negative consequences when it becomes chronic [12]. Dysfunction in the gut immune system plays a role in diseases from IBS to allergies and even leaky gut.

Why Gut Health Matters for Optimal Wellness

When the gut immune cells, endocrine system, and gut neurons all work together, your gut can accomplish more. This sensory organ can digest your food as well as protect you from pathogens. When this intricate signaling system falls out of balance, it can lead to all sorts of diseases.

Probiotic — ***Time to take control of your gut health***

It’s essential to make sure that you are taking the proper steps to maintain optimal gut health. Your gut responds to the food you eat, so it is important to eat unprocessed whole foods as much as possible, Healthy dietary choices trigger the proper signaling responses from your body and decrease unnecessary inflammation [13].

Additionally, maintaining a healthy microbiome is critical in regulating hormonal signaling and keeping your immune system healthy. On top of eating foods in a healthy gut diet plan, taking probiotic supplements is another way to boost your gut health [14].

Here at Thryve, we offer probiotics based on your unique gut biome and health goals. By personalizing our probiotics, we can help you take care of the most significant sensory organ in your body!

Click Here To View Resources

Resources

[1] Furness, John B., et al. “II. The Intestine as a Sensory Organ: Neural, Endocrine, and Immune Responses.” American Journal of Physiology-Gastrointestinal and Liver Physiology, 1 Nov. 1999, www.physiology.org/doi/full/10.1152/ajpgi.1999.277.5.G922.

[2] Hadhazy, Adam. “Think Twice: How the Gut’s ‘Second Brain’ Influences Mood and Well-Being.” Scientific American, 12 Feb. 2010, www.scientificamerican.com/article/gut-second-brain/.

[3] Furness, J B, et al. “Intrinsic Primary Afferent Neurons of the Intestine.” Progress in Neurobiology, U.S. National Library of Medicine, Jan. 1998, www.ncbi.nlm.nih.gov/pubmed/9460790.

[4] Kirchgessner, A L, et al. “In Situ Identification and Visualization of Neurons That Mediate Enteric and Enteropancreatic Reflexes.” The Journal of Comparative Neurology, U.S. National Library of Medicine, 22 July 1996, www.ncbi.nlm.nih.gov/pubmed/8835732.

[5] Forum, Food. “Interaction Between the Brain and the Digestive System.” Relationships Among the Brain, the Digestive System, and Eating Behavior: Workshop Summary., U.S. National Library of Medicine, 27 Feb. 2015, www.ncbi.nlm.nih.gov/books/NBK279994/.

[6] Sengupta J. N. (2009). Visceral pain: the neurophysiological mechanism. Handbook of experimental pharmacology, (194), 31–74. doi:10.1007/978-3-540-79090-7_2.

[7] Martin, A. M., Sun, E. W., Rogers, G. B., & Keating, D. J. (2019). The Influence of the Gut Microbiome on Host Metabolism Through the Regulation of Gut Hormone Release. Frontiers in physiology, 10, 428. doi:10.3389/fphys.2019.00428.

[8] Rao JN, Wang JY. Regulation of Gastrointestinal Mucosal Growth. San Rafael (CA): Morgan & Claypool Life Sciences; 2010. Role of GI Hormones on Gut Mucosal Growth. Available from: https://www.ncbi.nlm.nih.gov/books/NBK54093/.

[9] Ye, L., & Liddle, R. A. (2017). Gastrointestinal hormones and the gut connectome. Current opinion in endocrinology, diabetes, and obesity, 24(1), 9–14. doi:10.1097/MED.0000000000000299.

[10] Castro, G A, and C J Arntzen. “Immunophysiology of the Gut: a Research Frontier for Integrative Studies of the Common Mucosal Immune System.” The American Journal of Physiology, U.S. National Library of Medicine, Oct. 1993, www.ncbi.nlm.nih.gov/pubmed/8238344.

[11] Hakansson, A., & Molin, G. (2011). Gut microbiota and inflammation. Nutrients, 3(6), 637–682. doi:10.3390/nu3060637.

[12] Collins, S M. “The Immunomodulation of Enteric Neuromuscular Function: Implications for Motility and Inflammatory Disorders.” Gastroenterology, U.S. National Library of Medicine, Dec. 1996, www.ncbi.nlm.nih.gov/pubmed/8942751.

[13] Olendzki, B.C., Silverstein, T.D., Persuitte, G.M. et al. An anti-inflammatory diet as treatment for inflammatory bowel disease: a case series report. Nutr J13, 5 (2014) doi:10.1186/1475-2891-13-5.

[14] Probiotics promote gut health through stimulation of epithelial innate immunity. Cristiano Pagnini, Rubina Saeed, Giorgos Bamias, Kristen O. Arseneau, Theresa T. Pizarro, Fabio Cominelli. Proceedings of the National Academy of Sciences Jan 2010, 107 (1) 454-459; DOI: 0.1073/pnas.0910307107.

By Adele Colwell November 12, 2019 0

DigestionMental Health

How CBD Syrup Can Help With Your Gastrointestinal Issues

Experiencing gastrointestinal issues can be stressful and inconvenient. Irritable bowel syndrome, constipation, anal fissures, and colon polyps can cause pain and discomfort, making it tough for anyone to get through the day. Gastrointestinal issues can turn simple tasks into challenges and can adversely affect a person’s productivity.

If you’ve struggled with gastrointestinal issues yourself, consider using an all-natural remedy that’s capturing the imagination of the wellness world– CBD syrup. Since its discovery in 1940, CBD and other compounds found in the hemp plant has been the subject of many studies. One of the potential health benefits of CBD is providing chronic pain relief from symptoms of gastrointestinal issues.

What Causes Gastrointestinal Issues?

Several factors can cause gastrointestinal issues. One of the most common causes of bloating and constipation is due to poor diet. Eating an influx of inflammatory foods can set your stomach off on a negative trajectory.

sick — ***Under the weather as of late?***

Aside from eating poorly, gastrointestinal issues can also be a result of a person’s immune system malfunction.

Malfunctions happen whenever your immune system exerts too much effort in protecting your body from external intruders.

Eventually, your immune system begins to attack the cells in your digestive tract.

Heredity also plays a role in your susceptibility to developing gastrointestinal issues. A penchant for passing gas can be passed along the gene pool.

The other primary culprit is stress. While many of us can attest to the fact that stress does a number on our health, not many are aware to what extent.

Stress and GI Problems

A meta-analysis looking at stress and IBS stated,

“Stress-induced alterations in neuro-endocrine-immune pathways acts on the gut-brain axis and microbiota-gut-brain axis, and cause symptom flare-ups or exaggeration in IBS…Now, non-pharmacological approaches and pharmacological strategies that target on stress-related alterations, such as antidepressants, antipsychotics, miscellaneous agents, 5-HT synthesis inhibitors, selective 5-HT reuptake inhibitors, and specific 5-HT receptor antagonists or agonists have shown a critical role in IBS management [1].”
– World J Gastroenterol.

We just want to draw attention to the part that says, “non-pharmacological approaches…that target on stress-related alterations.” One of the rising methods is CBD syrup.

What Is CBD Syrup And What Does It Do?

Cannabidiol, or CBD, is a compound found in the hemp or cannabis plant. Unlike marijuana, CBD has lower levels of tetrahydrocannabinol, or THC. Therefore, using CBD syrup for gastrointestinal issues won’t give you a “high” sensation or cause abrupt changes in your behavior [2].

cbd for gastrointestinal issues — ***Hemp extract is not the same as marijuana***

THC is the compound behind the psychoactive properties of marijuana. When this molecule binds to receptors, it creates a mind-altering experience.

CBD syrup derived from hemp only contains 0.3% THC [3]. Meanwhile, marijuana has at least 50%. Therefore, using CBD syrup for gastrointestinal issues will not elicit a psychoactive experience.

Benefits of CBD Syrup for Gastrointestinal Issues

Aside from being easy to take, CBD syrup can also aid with your gastrointestinal issues because it provides the following benefits to the human body.

Nausea Relief

Gastritis usually manifests in the form of nausea and vomiting. While some people experience these sensations in intolerable levels, others suffer from severe nausea that they can no longer function as an individual.

If you’re one of the latter, using CBD syrup can be a godsend. Research has proven the claims that CBD syrup can effectively fight symptoms of nausea and vomiting [4].

CBD provides this benefit because it positively reacts with your body’s endocannabinoid system.

The endocannabinoid system is composed of cell receptors that only accept cannabinoids, such as CBD.CBD syrup triggers receptors in your brain by reducing the production and flow of serotonin in your mind [5].

Serotonin is a neurotransmitter in the body that causes your blood levels to increase and stimulate the section of your brain that triggers the sensation of nausea and vomiting. Lower levels of serotonin can result in reduced nausea and vomiting sensations.

Pain And Inflammation Relief

Experiencing severe pain is one of the most common reasons why people choose to use CBD syrup for gastrointestinal issues. CBD syrup provides this effect to the human body because it adjusts how the brain responses to pain via the endocannabinoid system.

stress causes gastrointestinal issues — ***Lessen the pain***

Endocannabinoids are compounds your body creates to promote homeostasis. Cannabinoids such as CBD are plant-based molecules that mirror our own endocannabinoid.

Consuming CBD syrup encourages your brain to release neurotransmitters that function as antidepressants, which causes a relaxing effect on the system.

When this happens, your body no longer feels under attack. Therefore, the immune system ceases to flare up.

Several studies have already proven how CBD syrup contains anti-inflammatory properties. One meta-analysis explained how this happens on a molecular level.

The research denoted,

“Administration of endocannabinoids or use of inhibitors of enzymes that break down the endocannabinoids, led to immunosuppression and recovery from immune-mediated injury to organs such as the liver. Manipulation of endocannabinoids and/or use of exogenous cannabinoids in vivo can constitute a potent treatment modality against inflammatory disorders [6].”
– Future Med Chem

By consuming CBD syrup product regularly, you’ll be able to reduce inflammation caused by gastrointestinal issues. This can result in reduced levels and fewer episodes of pain.

Alleviates Chronic Constipation

CBD syrup can alleviate symptoms and discomfort from chronic constipation. Chronic constipation is defined as infrequent bowel movements. When you experience chronic constipation, you’re likely to experience severe pain as the stool passes through your digestive tract. Moreover, your bowel movements will become less regular, no more than three times a week.

gastrointestinal issues — ***Let freedom ring***

In a nutshell, CBD syrup is known to calm the body, effectively relieving you from any pain associated with constipation. Using CBD syrup regularly can help your body get back on track, making it easy for you to have regular bowel movements.

The serotonin-boosting effects of CBD syrup also work by relieving your muscles from unnecessary tension. Consequently, this action calms your mind from stress. As a result, your brain will signal your body’s pain receptors to be at ease. When your body is calm, your gut will also be free from stress and will function properly.

Seek Medical Advice for Gastrointestinal Issues

The effects of CBD syrup on the human body can be enticing. If you have been using over-the-counter drugs for years and none have worked, you might think that CBD syrup can be the be-all and end-all to your gastrointestinal issues.

However, before taking CBD syrup, it’s best if you ask your doctor for professional advice. Consuming any product without your doctor’s approval can lead to health risks and side effects, even if science backs up the claims.

Click Here To View Resources

Resources

[1] Qin, H. Y., Cheng, C. W., Tang, X. D., & Bian, Z. X. (2014). Impact of psychological stress on irritable bowel syndrome. World journal of gastroenterology, 20(39), 14126–14131. doi:10.3748/wjg.v20.i39.14126.

[2] Velasquez-manoff, Moises. “Can CBD Really Do All That?” The New York Times, The New York Times, 15 May 2019, www.nytimes.com/interactive/2019/05/14/magazine/cbd-cannabis-cure.html.

[3] “National Institute of Food and Agriculture.” Industrial Hemp | National Institute of Food and Agriculture, nifa.usda.gov/industrial-hemp.

[4] Parker, L. A., Rock, E. M., & Limebeer, C. L. (2011). Regulation of nausea and vomiting by cannabinoids. British journal of pharmacology, 163(7), 1411–1422. doi:10.1111/j.1476-5381.2010.01176.x.

[5]De Gregorio, Danilo, et al. “Cannabidiol Modulates Serotonergic Transmission and Reverses Both Allodynia and Anxiety-like Behavior in a Model of Neuropathic Pain.” Pain, Wolters Kluwer, Jan. 2019, www.ncbi.nlm.nih.gov/pubmed/30157131.

[6] Nagarkatti, P., Pandey, R., Rieder, S. A., Hegde, V. L., & Nagarkatti, M. (2009). Cannabinoids as novel anti-inflammatory drugs. Future medicinal chemistry, 1(7), 1333–1349. doi:10.4155/fmc.09.93.

Michael Lathrop November 6, 2019 0

Digestion

Microbiota-Directed Foods: How to Hack Your Gut Health

There are many factors at play when it comes to optimal wellness. Two of the most significant contributors to a good quality of life is the symbiotic relationship between the foods we eat and how our gut biome reacts. Now, recent studies have unearthed that certain microbes work together, while others compete for specific dietary fibers…including within the same species! These findings open the door for research on microbiota-directed foods and how they may be the key to diversifying stomach bacteria in your gut biome.

What are Microbiota-Directed Foods?

Microbiota-directed foods is a more targeted way to describe prebiotics. As many members of the Thryve Gut Health Program can attest, we are big proponents of prebiotic-rich foods.

In a nutshell, prebiotics are carbs in our food sources that are indigestible for the human GI tract. Therefore, the beneficial stomach bacteria in our gut biome feast on those carbs for energy.

Prebiotics is a blanket term to describe several fruits, vegetables, and roots that can feed our intestinal flora. When we discuss microbiota-directed foods, it’s a bit more nuanced.

A diet surrounding microbiota-detected foods takes into consideration the following factors:

• Which stomach bacteria have colonized your gut biome

• Specific dietary fibers within individual food sources

Recent studies on microbiota-directed foods indicate that scientists may be able to diversify intestinal flora in a host who follows this diet plan. Let’s take a closer look at the study they conducted and what it could mean for gut health programs, such as Thryve Inside.

Microbiota-Directed Foods Study

The Food Science Revolution is upon us. At the heart of this operation is the gut. With an increasing number of microbiome studies taking place, science is starting to put an emphasis on nutrition and gut health. A recent study conducted at the Washington University School of Medicine in St. Louis, Missouri, added further credence to this notion [1].

These scientists used 34 different dietary fibers found in the atypical low-carbohydrate diet followed in the United States.

We mean “low carb” in a negative way. You need carbohydrates for energy. Instead of getting them from potato chips, you should be getting them from sweet potatoes!

The researchers played close attention to common human intestinal flora, Bacteroides. These bacteria species were chosen because they are common in the human system. Additionally, Bacteroides don’t have the same diet metabolization genes as humans. That way, scientists can see what happens to these microbes on a genetic level without preconceived bias.

Researchers were astonished to find that some strains of this bacteria species competed over polysaccharides (plant-based sugars) found in specific dietary fibers.

Analysists noted,

“Our approach, including the use of bead-based biosensors, defines nutrient-harvesting strategies that underlie, as well as alleviate, competition between Bacteroides and control the selectivity of MDF components.”
– Cell

What makes this so fascinating is that doctors might be able to use microbiota-directed foods to get stomach bacteria to work in unison, rather than compete over prebiotics. Scientists theorize when these commensal stomach bacteria work together, they may improve the biodiversity of the gut biome.

Which Sugars are Microbiota-Directed Foods for Bacteroides?

There seemed to be two specific dietary fibers that caused dissension and growth among Bacteroides species. Both of these fibers came from two completely different plant sources.

***Essential oils* *also come from orange peels***

Dietary fibers that stood out in this microbiota-directed foods study were:

• Arabinan – polysaccharide from pea protein

• Homogalacturonan – polysaccharide from pectin in citrus peel

Scientists witnessed that some Bacteroides species would fight over these polysaccharides. In some cases, strains of Bacteroides would assist their neighbor bacteria in getting more of these plant-based sugars. Researchers believe this is a breakthrough for food science advocates hoping to integrate microbiota-directed foods into their practice.

Dominance Among Stomach Bacteria Strains

The study was taken a step further when scientists fed a variety of fibers to subjects with varying degrees of Bacteroides strains in the system. Researchers noted that some strains would be more bully-like than others.

Dominant strains of Bacteroides included:

• B. thetaiotaomicron

• B. vulgatus

• B. caccae

• B. cellulosilyticus

Furthermore, subjects that had low levels of these strains, but higher levels of subordinate strains saw a more peaceful existence in their gut biome. Researchers noted that submissive bacteria strains would essentially wait in line to get their share of the polysaccharides.

The Future of Microbiota-Directed Foods

This study is exciting for the future of functional medicine and food science. Researchers hope they’ll discover which sugars will cause the greatest stomach bacteria diversity, without creating too much competition among intestinal flora. We’re personally excited to see what these future results bring!

At Thryve Inside, we are huge advocates of consuming microbiota-directed foods. We understand how unique each person’s microbiome truly is. That’s why we analyze our members’ microbiomes with our at-home gut test. With those results, we can craft personalized probiotics supplements for your gut biome.

Gut Test — ***Get your* *gut health in check***

Furthermore, we work with you on feeding that stomach bacteria. In our Thryve Gut Health Program, we help you find recipes chock full of microbiota-directed foods. Our program assists you by providing delicious prebiotic-rich food options that will feed the intestinal flora in your personalized supplement.

As the studies surrounding microbiota-derived foods continues to grow, our program will also evolve. We are excited to use the latest food science in helping you achieve your wellness goals.

Click Here To View Resources

Resources

[1] Patnode, Michael L., et al. “Interspecies Competition Impacts Targeted Manipulation of Human Gut Bacteria by Fiber-Derived Glycans.” Cell Magazine, VOLUME 179, ISSUE 1, P59-73.E13, SEPTEMBER 19, 2019, 11 Aug. 2019, www.cell.com/cell/fulltext/S0092-8674(19)30899-2.

Michael Lathrop October 21, 2019 0

Digestion

Sugar Detox: How to Survive the Post-Holiday Sugar Crash

The holiday season is here. First, it starts with Halloween, then the candy that’s leftover. Before you know it, you’re into the pies for Thanksgiving, cookies for Christmas, all that booze at New Year’s, and those chocolates at Valentine’s Day. It might never seem the right time to do a sugar detox. So, the best time might be now.

Why Go on a Sugar Detox?

There are many reasons to cut back on our sugar intake. For one, the majority of the sugar we eat isn’t the cane sugar as nature intended. Table sugar is refined and stripped of any potential benefits.

After the refining process, these sugar particles are dyed into colors consumers find more appealing and used in candy, cookies, and beverages. Otherwise, these brown sugar particles get bleached to be pure white. Take your pick as to which is worse for the system.

Sugar and Health

There are numerous studies out there that point to excessive sugar as a major factor in developing the following conditions:

sugar detox diabetes — ***Daily routine?***

• Cardiovascular Disease [1]

• Obesity [2]

• Tooth Decay [3]

• Increased Blood Pressure [4]

• Type 2 Diabetes [5]

The problem with sugar is that when it gets wet, it gets a little sticky. Well, our inside are pretty wet!

Over time, these sticky residues start to form a thick plaque in your arteries. These clogs make it challenging for red blood cells to make the rounds. Consequently, your heart gets less of a workout, leading to many cardiovascular-related illnesses.

Sugar and Gut Health

Sugar and gut health are not two words that go hand-in-hand. As “The Father of Medicine” Hippocrates says, “All disease begins in the gut.”

sugar detox on a spoon — ***A spoonful of this helps nothing go down***

So, if you regularly feed your gut something that your beneficial stomach bacteria don’t like, you are spelling disaster for your microbiome.

Eventually, these backups caused by sugar makes your immune system to go into alert mode. Immune cells spark inflammation that can cause damage to the gut lining. Now, you run the risk of developing gastrointestinal disorders such as Leaky Gut Syndrome.

Why a Sugar Detox May Be Hard

Listen, we’re going to be frank. This whole sugar detox thing might not be easy for you. That’s because there’s a good chance you may be addicted to sugar.

Research shows that sugar sets off neurotransmitters in our brain, such as dopamine [6]. One study with mice looked at how sugar affected dopamine levels of mammals, as compared to when they take drugs.

The report found,

“Results suggest another neurochemical similarity between intermittent bingeing on sucrose and drugs of abuse: both can repeatedly increase extracellular DA in the NAc shell.”

–Neuroscience.

When dopamine enters the bloodstream, the body registers what you just did to enable its reward center. Therefore, your body actually makes you crave sugar. That way, your system can have that rush of dopamine again.

Sugar Detox in 6 Easy Steps

Now that you know why to do a sugar detox, let’s get to the how. Here are six simple steps you can take to make your sugar detox work for you. Give yourself a week, and you’ll start to notice your cravings cease.

Eliminate the Junk

We know. You have all this extra Halloween candy. Well, bring it to work. Leave a bowl out at the end of your driveway. Make it someone else’s problem.

Get rid of anything with the following words:

***Careful what you use to* *flavor these***

• Sucrose

• Fructose

• Syrup

• Malt

• Maltodextrin

• Dextrose

• Dextrin

• Ethyl maltol

• Aspartame

• Molasses

• Agave

Obviously, there’s more you can add to this list. However, these are the usual suspects. If you don’t feel like reading anything, you can pretty much drop off anything frozen, canned, or packaged to your local shelter. That includes bread and potato chips!

Change Up Your Diet

Hate to break it to you, but you’re going to need whole foods. We’re talking fruits with plenty of healthy sugar. Unfortunately for many, we’re also talking greens.

You want to make sure you are getting a substantial portion from three main meal groups:

• Healthy Fats (Extra Virgin Olive Oil, Hemp Seed Oil, Salmon)

• Lean Protein (Poultry, Legumes, Seeds)

• Complex Carbohydrates (Greens, Sweet Potatoes, Ancient Whole Grains)

See, you’re still getting many of the things you desire, just in a different form. Your body is still getting fats that it craves, only in forms that are more efficient for your system to burn off.

Plus, there are sugars in complex carbs such as fruits and potatoes. These sugars will provide your body with sugars it needs for energy. Furthermore, they may satiate your body’s cravings for sugar, making the symptoms of a sugar detox easier to manage.

Hydrate…A Lot

Hydration is key for fighting off cravings from a sugar detox. Drinking water is like a reset button for your body. Plus, research shows that drinking water makes you feel full [7]. Therefore, you might not even crave sweets by drinking some H20.

Don’t turn to sugar-laden products to flavor your water like powders.

Also, don’t choose”naturally-flavored” bottled water.

These are also sweetened with sugar and are worse for your body than sugar in solid form. Since this sugar is liquid, it goes straight to your bloodstream.

If you don’t love the flavor of water or need to fight off sugar cravings, get some electrolytes in you. Add some lemon, orange, or mint to your water. For those looking to lose weight, try mixing in a pinch of cayenne pepper.

Lastly, try licking some pink Himalayan sea salt. Sounds strange, but salt minerals are rich in electrolytes. These minerals will provide your body with energy that can replace the sugar rush you used to love. Green tea also works great!

Exercise Regularly

Anytime you see the rewards of your work, it reinforces the reasoning behind why you did something in the first place. Exercise is an excellent distraction during a sugar detox.

exercise for sugar detox — ***Eat well, look well, feel well***

When you get rid of one addiction, you need to find a new activity to obsess over. Self-care is the best way to spend your extra time not spent stuffing your face. Plus, you see firsthand the benefits exercise provides you. Since you’re going to lose weight on a sugar detox, you’re going to need to firm that extra skin up!

Also, exercise produces endorphins. Therefore, your body receives many of the same joyous neurotransmitters you also produce when eating candy. So, you get your reward boost without causing harm to your body.

Get Sleep

Getting sleep is crucial for functioning, especially when you’re in the middle of a sugar detox. Honestly, you might feel a bit sluggish when you’re in a sugar detox. After all, you don’t have this crutch to perk you up. So, use this time to catch on sleep you missed out on.

sleeping cat — ***How to survive a sugar detox: Do lots of this!***

Don’t worry if you think you’re sleeping too much. Your body is using this time to heal some of the damage caused by sugar.

After a while, you will become accustomed to your new life. You’ll find new ways to provide yourself with energy and won’t rely on sleep as much.

Probiotics Supplements

A sugar detox is a perfect time to attack the bad stomach bacteria. They don’t like eating your healthy foods as much as the sugars that spark inflammation. So, as you starve them out, you need to make sure the next intestinal flora that colonizes is beneficial to your gut biome.

Prior to your sugar detox, get your gut tested. That way, we know which stomach bacteria we’re trying to eliminate. As we starve them out, we will provide you the beneficial stomach bacteria your gut biome needs to flourish.

Furthermore, the Thryve Gut Health Program is more than just probiotics supplements. We are an all-out gut health program that helps you feed the probiotic bacteria in your supplement. Therefore, we have many recipes to help with the first couple of steps of this sugar detox program!

Click Here To View Resources

Resources

[1] Temple N. J. (2018). Fat, Sugar, Whole Grains and Heart Disease: 50 Years of Confusion. Nutrients, 10(1), 39. doi:10.3390/nu10010039.

[2] “Analysis of New Studies Including 250,000 People Confirms Sugar-Sweetened Drinks Are Linked to Overweight and Obesity in Children and Adults.” ScienceDaily, ScienceDaily, 23 Dec. 2017, www.sciencedaily.com/releases/2017/12/171223134832.htm.

[3] Skafida, V., & Chambers, S. (2018). Positive association between sugar consumption and dental decay prevalence independent of oral hygiene in pre-school children: a longitudinal prospective study. Journal of public health (Oxford, England), 40(3), e275–e283. doi:10.1093/pubmed/fdx184.

[4] He, Feng J, and Graham A MacGregor. “Salt and Sugar: Their Effects on Blood Pressure.” Pflugers Archiv : European Journal of Physiology, U.S. National Library of Medicine, Mar. 2015, www.ncbi.nlm.nih.gov/pubmed/25547872.

[5] Janket, Sok-Ja, et al. “A Prospective Study of Sugar Intake and Risk of Type 2 Diabetes in Women.” Diabetes Care, U.S. National Library of Medicine, Apr. 2003, www.ncbi.nlm.nih.gov/pubmed/12663565.

[6] Rada, P, et al. “Daily Bingeing on Sugar Repeatedly Releases Dopamine in the Accumbens Shell.” Neuroscience, U.S. National Library of Medicine, 2005, www.ncbi.nlm.nih.gov/pubmed/15987666.

[7] “Drinking Water before Meals Helps Dieting, Says Study.” BBC News, BBC, 24 Aug. 2010, www.bbc.com/news/health-11057891.

Michael Lathrop October 18, 2019 0

Digestion

Leaky Gut Checklist: What Causes a Leaky Gut?

Our body is designed to be efficient for eliminating toxins, digesting food, and absorbing nutrients. These essential functions are made possible by our intestines. The gut lining separating our microbiome from the intestines takes a beating from toxins in the environment, sugars in our food, and allergens in our diets. These are just some of the many items on our Leaky Gut checklist. Do you have Leaky Gut Syndrome? Let’s try to figure it out!

Leaky Gut Checklist

There is a perfect storm of factors that contribute to the development of Leaky Gut Syndrome. While these contributing sources are different in nature, they all work in the same way. They all have adverse interactions with the microbes in our gut.

Ultimately, these factors cause damage to the gut lining that may result in long-term health issues. Here are some of the primary culprits that cause Leaky Gut Syndrome. See how many marks the boxes in your Leaky Gut checklist.

What is on the Leaky Gut Checklist?

Our Leaky Gut checklist is a who’s who of who you should stay away from. If many of the things you read resonate with you, there’s a good chance you have Leaky Gut Syndrome. The first step to healing a Leaky Gut is figuring out if that’s what’s causing you such gastrointestinal distress. Let’s see!

Inflammatory Foods

Perhaps the most significant catalyst in developing Leaky Gut Syndrome are the foods we consume. The Western Diet is set up to produce inflammation.

That’s because the Standard American Diet (SAD) is rich in:

• Artificial Ingredients

• Preservatives

• Saturated Fats

• Dyes

• Hormones

• Pesticides

When these particles enter the system, they trigger an immune response. Our innate immune system jumps to the rescue and promotes inflammation to destroy the intruders.

However, as we pile more of these intruders in, the immune system just works harder by producing more inflammation. It’s like retailers opening the doors on a Black Friday morning. The chaos ensues!

In addition to these inorganic, fatty, or synthetic molecules disrupting the gut lining, there are several other factors that cause us to go down the Leaky Gut checklist. These are allergens.

Allergen-Rich Foods

Unfortunately for our poor guts, food sensitivities are up 500% over the last couple of decades. This number has been on a steady upward trajectory since 1990. Suffice to say; these allergens may be at the top of your Leaky Gut checklist.

Research on this alarming issue stated,

“In the past, more often than not, children were only allergic to one or maybe two foods {…}, whereas now it’s very common to see children allergic to two or three or more foods [1].”
– EMBO Reports

A reason for this swift change is that our dietary habits have transformed immensely. For one, we have a growing dependence on foods that use artificial ingredients. Another cause for this uptick in food sensitivities is our use of hormones in the animal agriculture industry. Lastly, most foods in this world contain the top two food allergens in the world– gluten and lactose.

Gluten

We’re all too familiar with gluten, but may be unfamiliar with its role in Leaky Gut Syndrome. When gluten comes into contact with cells surrounding your gut lining, the body will secrete the protein, zonulin, into the system.

leaky gut checklist — ***Gluten. It’s EVERYWHERE.***

Research on zonulin finds that it destroys an integral part of the gut lining, known as our tight junctions.

Tight junctions are tiny holes within the gut lining. These pores are used to help the body transport nutrients obtained by the digestion of the food in the small intestine to the bloodstream.

However, zonulin stretches these tight junctions out, allowing toxins to leave the intestines and enter the bloodstream as well.

An analysis of the damage caused by zonulin concluded,

“Mis-communication between innate and adaptive immunity, exposure to environmental triggers, and loss of intestinal barrier function secondary to the activation of the zonulin pathway by food-derived environmental triggers or changes in gut microbiota, all seem to be key ingredients involved in the pathogenesis of inflammation, autoimmunity, and cancer [2].”
– Ann N Y Academy of Science

As you can see, too much zonulin can be destructive to gut health. However, this protein doesn’t work alone in causing Leaky Gut Syndrome. Lactose also does a number to our intestinal flora.

Lactose

We are the only mammals to drink milk past childhood. Furthermore, we’re the only creatures who consume another mammal’s milk.

That’s why so many of us have a difficult time digesting lactose.

When you have lactose intolerance, you may experience several uncomfortable stomach problems.

These GI issues include bloating, gas in stomach, and pain.

Over time, these issues can become chronic, causing symptoms associated with Leaky Gut Syndrome.

Toxins

Foods aren’t the only thing causing Leaky Gut Syndrome. Toxins in our environment can break down the immune system and destroy beneficial intestinal flora.

As a result, you are left with a gut biome rich in opportunistic stomach bacteria. When these harmful microbes colonize, it can become a recipe for Leaky Gut.

Toxins aren’t just dirty smoke being pumped out of factories. There are plenty of toxins in our everyday lives for which we’re unaware because we think of toxins as something intangible.

According to the U.S. National Library of Medicine,

“Toxins are substances created by plants and animals that are poisonous to humans. Toxins also include some medicines that are helpful in small doses, but poisonous in large amounts [3].”
– U.S. Library of Medicine

Most of us perceive toxins as synthetic vapors in an aerosol can that we can’t see or black mold infesting the other side of our ceiling tiles. However, toxins are far more common and hidden than we’d ever imagined.

Common toxins include:

aromatherapy — ***Essential oils are highly concentrated and many are toxic for humans to ingest***

• Plastic

• Mold in Our Walls

• Mercury in Some Fish

• Some Wild Mushrooms

• Excessive Alcohol

• Long-Term Use of Medications

• Pesticides in Food

• Bacteria

• Some Essential Oils

• Antibiotics

• Heavy Metals

Obviously, there are many more toxic substances in the universe. However, your thoughts on what exactly is toxic might have changed a bit, huh?

Stress

Stress is the ultimate gut health killer. When we stress over things, it alters the way our body works.

That’s because stress triggers an immune response from our system. As we discussed, the immune system’s first line of defense is inflammation. Unfortunately, long-term stress can disrupt how our cells are made.

A fascinating study found,

“When a cell gets stressed, either by overheating or starvation, its proteins no longer fold properly. These unfolded proteins can set off an alarm — called the unfolded protein response or UPR — to slow down the assembly line. The study could lend insight into diseases that result from misfolded proteins piling up, such as Alzheimer’s disease, ALS, Huntington’s disease, Parkinson’s disease, and type 2 diabetes [4].”
– Cell Magazine

These findings are essential for mapping the correlation between stress and Leaky Gut Syndrome. Our gut depends on cells to help repair the leaky lining. So, when cells aren’t up to optimal production standards, it can have a horrible Domino effect on your health.

Bacterial Infections

Probiotic bacteria protect the system from the foreign substances, free radicals, and opportunistic stomach bacteria from taking over the gut biome. As inflammation destroys your probiotic bacteria and the tight junctions, it creates an open field for toxic bacteria from your digestive tract to enter the system.

Bacterial infections are typically caused by:

• Candida overgrowth

• Small Bacterial Intestinal Overgrowth (SIBO)

• Intestinal Parasites

When you are diagnosed with a bacterial infection, you must follow your doctor’s instructions. However, you should also assume you now have Leaky Gut Syndrome. So, be sure to replenish your beneficial bacteria with probiotics supplements.

Click Here To View Resources

Resources

[1] Hadley C. (2006). Food allergies on the rise? Determining the prevalence of food allergies, and how quickly it is increasing, is the first step in tackling the problem. EMBO reports, 7(11), 1080–1083. doi:10.1038/sj.embor.7400846.

[2] Hadley C. (2006). Food allergies on the rise? Determining the prevalence of food allergies, and how quickly it is increasing, is the first step in tackling the problem. EMBO reports, 7(11), 1080–1083. doi:10.1038/sj.embor.7400846.

[3] “Toxins: MedlinePlus Medical Encyclopedia.” MedlinePlus, U.S. National Library of Medicine, medlineplus.gov/ency/article/002331.htm.

[4] Duke University. “Cells Put off Protein Production during Times of Stress.” ScienceDaily, ScienceDaily, 11 Sept. 2014, www.sciencedaily.com/releases/2014/09/140911125815.htm.

Michael Lathrop October 4, 2019 0

Digestion

Living a Lectin-Free Diet as a Vegan? The Impossible is Possible!

Veganism is on the rise, and so are various forms of diets, such as eliminating lectins. While many can easily wrap their head around why a vegan diet is healthy, a lectin-free diet might be a bit confusing. That’s because many lectin-rich foods are amazing sources of plant-based proteins. However, lectins are also a significant cause of gastrointestinal distress. What gives!?

Don’t be down and out if you’re plant-powered. There are options for you. Let’s figure out the lectin-free diet, and how you may be able to follow it if you are already on a fairly restrictive menu plan.

What are Lectins?

Lectins are a form of protein that binds to carbohydrates [1]. This action can benefit communication between the cells. There are many types of lectins, so their preference in types of carbs differs as well. For instance, the lectin known as wheat germ agglutinin (WGA) is predominantly found in wheat products and likes to bind to human cartilage.

You can discover lectins all throughout nature, including microbes and algae. However, you tend to find the most lectins in the foods we consume.

lectin-free diet — ***Learn More:*** ***Lectins and Gut Health***

Types of food that are rich in lectins include:

• Legumes

• Grains

• Seeds

• Nightshade Vegetables

There are only small quantities of lectins in certain animal-based foods, such as eggs. So, a lectin-free diet seems like a vegan nightmare. However, some people must choose a lectin-free diet for GI problems. When these people consume too many lectins, it may cause long-term gastrointestinal distress that can develop into a slew of gastroenterology diseases.

Why A Lectin-Free Diet?

The main reason that many people avoid lectins is due to concerns over gut health. Thanks to the gelatinous textures of these proteins, lectins bind to particles. This reaction causes lectins to zap the particular particle of its nutrients.

Research on lectins found,

“Approximately 30% of our food contains lectins, some of which may be resistant enough to digestion to enter the circulation. Because of their binding properties, lectins can cause nutrient deficiencies, disrupt digestion, and cause severe intestinal damage when consumed in excess by an individual with dysfunctional enzyme [1].”

–Altern Ther Health Med.

Since the digestion of food gets complicated by lectins, more GI problems will slowly arise.

Lectins and Leaky Gut Syndrome

Build-up causes pores in the gut lining to become more significant. This reaction allows toxins and undigested food particles to leak out of the gut and into the blood. When gut permeability becomes compromised, it is known as Leaky Gut Syndrome.

Lectins and Autoimmune Disease

Eventually, your immune system gets a bit tired of starting inflammation to fight off the problems lectins have caused. Therefore, the adaptive immune system tries to figure out a plan of attack. Unfortunately, this can cause havoc for someone with lectin sensitivities.

Research found,

“Shared amino acid motifs between dietary lectins, exogenous peptides, and various body tissues may lead to cross-reactivity, resulting in the production of antibodies against lectin and bacterial antigens, followed by autoimmunity. The detection of immunoglobulin G (IgG) or immunoglobulin A (IgA) antibodies against specific lectins may serve as a guide for the elimination of these lectins from the diet [1].
– Altern Ther Health Med.

While there is a lot of evidence pointing toward a lectin-free diet, it might not be the way to go. After all, lectins provide our cells with so much nutrition. Here is why you should think twice about a lectin-free diet. Then we’ll help you navigate the lectin-free diet as a vegan.

Why a Lectin-Free Diet May Not Be the Answer

Adverse effects such as gastrointestinal distress caused by legumes can be attributed to eating the food too fast. Slow down and enjoy your food.

girl by toilet — ***Can’t travel too far?***

Sometimes, your intestines don’t have enough time to break the food down. Inevitably, this inconvenience causes cases of constipation.

In other cases, GI problems from lectins can be due to eating the foods containing these proteins in an uncooked state.

For instance, consuming beans in their raw form can lead to unfavorable GI problems, such as diarrhea and vomiting [2].

According to a spokesperson for the Dietitians Association of America,

“In some cases, [lectins] causes irritation of the gut lining and can lead to symptoms such as bloating, vomiting and diarrhea. This can particularly be seen when eating raw/uncooked legumes, as the lectin in these foods bind to and effect the lining of the gut, causing vomiting and diarrhoea in the consumer. However the reality is, that we don’t often eat food high in lectin (e.g. kidney beans) in their raw state, and once soaked and cooked, the lectin content is significantly reduced [3].”
– Dietitians Association of America

Whenever you do consume lectins, there are some tips you can follow to ease the digestion.

How to Ease GI Problems from Lectins

There are many health benefits to lectins. So, make sure you have a real issue digesting these proteins before you cut them out. Try these tips to help ease GI problems that you think may be associated with lectins.

Soak Them

Cooking with beans? Make sure you soak them first. That way, the gooey proteins can leach to the water and you can strain them away. A couple of hours should suffice, but you may soak up to a full day.

***If you go canned, choose organic and make sure no plastic is used in the can lining***

In some instances, you might be better off purchasing organic canned beans. Not only are they softer, but canned beans contain fewer lectins. Just be careful of the packaging your beans come in. BPA packaging may open a whole new world of GI issues.

Like soaking, boiling is also an efficient way of limiting your lectin intake. Eliminate even more by preparing your beans with a pressure cooker.

Deseed or Peel Them

In some cases, the peels or seeds of foods cause GI problems. For instance, apple peels have too much fiber and may increase problems associated with Irritable Bowel Syndrome (IBS).

Furthermore, seeds like flax are hard to digest. So, they can cause a sour stomach. After all, your system is trying to pass this rock-hard shell!

If you know a food may cause issues, either grind the seed, peel the skin off the fruit, or remove seeds from the fruit altogether.

Ferment Them

Fermenting is a lot like soaking. You are putting the fruit or vegetable into a brine, and the lectins will leach onto the water. In addition, the healthy bacteria will feast on the lectins. One analysis found that fermenting foods can lower lectin levels by 95%!

The research concluded,

“In natural or pure mixed-culture fermentations of plant foods by yeasts, molds, and bacteria, antinutritional components (e.g. phytate in whole wheat breads) can be reduced by up to 50%; toxic components, such as lectins in tempe and other fermented foods made from beans, can be reduced up to 95%. These reductions in antinutritional and toxic components in plant foods during fermentation are discussed [4].”
– Science Direct

On top of eating fermented foods, limit the number of lectins you eat. See if your gastrointestinal distress subsides. If so, you might avoid having to implement a lectin-free diet completely.

How to Stay Vegan on a Lectin-Free Diet

At Thryve Inside, we aim not to let your GI problems get the best of you. So, if you have a moral or health reason for being a vegan, we want you to continue your cruelty-free journey as safely as possible.

If you have to avoid lectins for any reason, being vegan is going to be that much harder to stick to, but it is something that can be done.

The main foods to avoid on a lectin-free diet are:

• Tomatoes

• Bell Peppers

• Beans

• Peanuts

• Potatoes

• Wheat

• Squash

• Peas

• Eggplant

• And more!

Most importantly, make sure you get enough protein, iron, and zinc. The best plant sources of these minerals are nuts and seeds.

The good thing is that most nuts and seeds are low in lectins. Therefore, you can include these plant proteins to a lectin-free diet.

While coconuts, Macadamia nuts, and pistachios are excellent low-lectin protein sources, you’re going to need more than just nuts and seeds. Sadly, since most proteins on a low-lectin diet come from meat and dairy. So, you might have to be a little more creative when it comes to getting in more protein.

For instance, broccoli and leafy greens have a fair amount of protein per calorie. So, instead of chickpea tacos, try broccoli and cauliflower tacos.

If you are worried about more protein, some plant-based vegan protein powders are low in lectins and also high in protein and other nutrients.

A Vegan Lectin-Free Diet

There are many foods that are high in protein and low in lectins. You might just need to increase some of your food intakes throughout the day to meet some of your nutritional requirements.

Otherwise, here are some low-lectin foods to consume for a lectin-free diet:

• Avocado

• Extra Virgin Olive Oil

• Celery

• Asparagus

• Garlic

• Onion

• Broccoli

• Kale

• Cauliflower

• Brussels Sprouts

• Sweet Potatoes

• Mushrooms

• Coconut

• Wild Rice

• Amaranth

• Hemp Seeds

• Pumpkin Seeds

• Apples

• Spinach

• Okra

• Swiss Chard

• Oranges

• Bok Choy

• Radishes

• Blueberries

• Blackberries

• Cabbage

• Watercress

• Pumpkin

As you can see, there is a pretty exhaustive list of vegan foods here. For optimal nutrition, try to consume as many different colors as possible. Also, be sure to eat protein-rich foods like watercress, wild rice, and spinach.

While living a lectin-free diet as a vegan is difficult, it’s not impossible. You can still get plenty of gut health-friendly foods that will bring you a balanced diet. However, you should consult a physician before making any drastic dietary changes.

Click Here To View Resources

Resources

[1] A, V. (n.d.). Lectins, agglutinins, and their roles in autoimmune reactivities. – PubMed – NCBI. Retrieved from ncbi.nlm.nih.gov/pubmed/25599185.

[2] Lectins. (2019, February). Retrieved April 28, 2019, from The Nutrition Source website: https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/lectins/.

[3] Reddy, N.R., and M.D. Pierson. “Reduction in Antinutritional and Toxic Components in Plant Foods by Fermentation.” Food Research International, Elsevier, 22 Sept. 2003, www.sciencedirect.com/science/article/abs/pii/0963996994900965.

Michael Lathrop September 30, 2019 0

Digestion

What Causes Candida Overgrowth?

Candida overgrowth is the number one fungal infection in the world. Figuring out what causes Candida overgrowth is the ultimate way for stopping this yeast from taking over your gut biome. Once Candida gets loose, it can affect everything from your reproductive organs to your memory. Let’s learn what causes Candida overgrowth to happen in the first place so you can prevent these issues.

What is Candida?

There are over 20 different Candida species. Yet, just 90% of infections are commonly caused by one of five strains [1].

These Candida species are:

• Candida albicans

• Candida glabrata

• Candida tropicalis

• Candida parapsilosis

• Candida krusei

Of the five, the one our gut biome is most familiar with is Candida albicans. It is a very resourceful bacterial strain that flourishes in damp areas where oxygen levels are low.

One analysis on this pathogen found,

“The yeast Candida albicans can modulate and adapt to low oxygen levels in different body niches to cause infection and to harm the host [2].”
– Science Daily

These characteristics are why Candida albicans is the most common yeast present when someone has a genital infection. It loves areas that get a bit damp and are introduced to very little sunlight.

You can find the most traces of Candida in areas of the body such as:

• Mouth

• Vagina

• Armpit

• GI Tract

Like all stomach bacteria, even Candida plays a role in keeping our gut biome in working order. This opportunistic stomach bacteria is essential for the digestion of food. Unfortunately, too much Candida is a horrible thing.

What is Candida Overgrowth?

As the name implies, Candida overgrowth is when Candida overtakes the system. Candida needs strength in numbers. So, Candida overgrowth tends to be localized as most of the Candida will colonize in the same area together.

what causes candida overgrowth — ***Thrush, courtesy of***
***Wikimedia Commons***

Symptoms of Candida overgrowth include:

• Thrush in the Mouth

• Bloating

• Constipation

• Vaginal Discharge

• Itchy Skin

• Brain Fog

• Focus Issues

• Muscle Fatigue

• Lethargy

The longer you have Candida overgrowth, the worse the symptoms will progress. In the end, Candida overgrowth may cause your system to develop candidiasis.

What Causes Candida Overgrowth?

A healthy gut biome that is flourishing with a diverse group of intestinal flora typically leaves Candida in check. Different probiotic bacteria play unique roles in stopping Candida from overtaking the gut biome.

One meta-analysis on probiotics and Candida explained,

“Candida albicans was found to be more susceptible to the antifungal effect of Lactobacillus than C. tropicalis (Candida tropierocalis). Moreover, probiotic bacteria and their supernatant also exhibited growth inhibitory activities against C. glabrata [3].”
– Clinical Infectious Diseases

The analysis noted that these probiotics created hydrogen peroxide. Hydrogen peroxide acts as a deterrent for the Candida species. That’s why some people apply this topical to a wound.

Further analysis in the paper noted that Saccharomyces boulardii secretes a compound that stops the mycelium of the yeast from growing. Without a mycelium, Candida can’t draw on nutrients and water from the host to develop a stronger colony.

When our probiotic levels are low, it allows Candida the opportunity to grow. So, what causes Candida overgrowth? A lack of defense in probiotics. However, there are more triggers that will enable Candida to strike and colonize. Let’s explore them a bit further.

What Causes Candida Overgrowth?

Several factors set our gut biome up for disaster. Here are a few triggers that may be the cause of Candida overgrowth in your system.

Diet

What we eat plays a massive role in what causes Candida overgrowth. That’s because our diet works against us in several ways. For one, a lot of our foods causes inflammation.

Candida and Allergens

Wheat and dairy are two of the top allergens in the world. When we consume an abundance of these foods, they set off an immune response in our system.

immune system and gut biome — ***Meet your* *immune cells***

As a result, our immune cells start inflammation to attack the intruders, our allergens.

Inflammation kills off perceived threats but it also poses harm to our probiotics. Therefore, chronic inflammation is catastrophic.

So, if we live in an inflamed state, Candida has a better chance of surviving.

Candida and Sugar

Like many of us, Candida likes sugar. All yeasts do. When you ferment fruits and vegetables, healthy yeasts in the brine will create probiotics. In turn, we have a gut-healthy snack.

pickle jar — ***May be best you can’t open this…***

Candida is a yeast. It too feasts on sugars for sustenance. That’s why you shouldn’t eat fermented foods when you have Candida overgrowth.

Also, stay away from other healthy sugars like fruit. Even though these foods can feed beneficial bacteria, they’re fuel for the bad ones too.

Too Much Alcohol

Who doesn’t like to get their drink on? Well, your probiotic bacteria aren’t the biggest fans. There’s a reason why you use alcohol to clean a wound. It clears out bacteria. That also goes for healthy intestinal flora.

Research suggests a distinct connection between a lack of probiotic bacteria and alcoholism.

One analysis found,

“Human alcoholics have a significant reduction in the numbers of fecal bifidobacteria, lactobacilli, and enterococci, with a trend towards increased E. coli [4]. “
– Alcohol.

With a lack of probiotic bacteria in the system, it allows for the growth of E. coli.

However, it also leaves an opportunity for Candida to strike.

A study looked at the long-term effects of alcohol and its role in Candida overgrowth.

The analysis noted,

“Alcohol-dependent patients displayed reduced intestinal fungal diversity and Candida overgrowth. Compared with healthy individuals and patients with non–alcohol-related cirrhosis, alcoholic cirrhosis patients had increased systemic exposure and immune response [5].”
J. Clin Invest.

Furthermore, a lot of alcohols have high sugar content. That is especially true for fruit wines. These sugars only serve as food for Candida to grow.

Antibiotics

Antibiotics are a necessity to treat many conditions. However, they should be a final resort. That’s because antibiotics not only wipe out your bad bacteria, but they clean the slate of good ones too.

One study called antibiotics the top cause of Candida overgrowth.

The analysis found,

“Use of antibiotics is by far the commonest cause of erosion of normal beneficial flora leading to yeast overgrowth. There is increasing prevalence of intestinal candidiasis in many parts of the world today, all associated with clinical overuse of antibiotics and in recent times [6].”
– African Health Sciences

As that analysis noted, there is a clinical overuse of antibiotics.

According to the Centers for Disease Control (CDC), there are 47 million unnecessary prescriptions written each year [7]. If your doctor is quick to prescribe an antibiotic, bring up that you are interested in other options. It may even be in your best interest to get a second opinion.

At the end of the day, don’t go against your doctor’s suggestions. However, make sure you are thoroughly informed about your options.

In the event that antibiotics are the right call, please supplement with probiotics. You want to make sure that beneficial bacteria are first to colonize this cleared-out land known as your gut biome post-antibiotics.

Oral Contraceptives

While effective in preventing unwanted pregnancy, oral contraceptives are also effective in growing more Candida.

The influx of estrogen and progesterone may throw off your own natural hormonal flow. As a result, the stressed system may be prone to a pathogen taking over, such as Candida. That’s why many see a correlation between yeast infections and taking birth control.

Furthermore, research indicates that hormonal therapy can cause the body to create more sugar.

One analysis stated,

“Hormonal contraceptives exert some degree of influence on the mechanisms modulating glycemia [8].”
– Linacre Q

Scientists believe it has to do with the ratio of estrogen to progesterone in the system. They noted that other studies had found a direct correlation between sex steroid levels and insulin resistance. Therefore, hormones and sugar levels influence one another. As a result, more sugar leaves room for Candida overgrowth to happen.

What to Do About Candida Overgrowth?

If you believe you have Candida overgrowth, consult a physician. However, there are some steps you can take to bring some balance back to your gut biome.

What to Eat for Candida Diet?

First, you need to starve the Candida out. Stop eating foods that may make Candida grow stronger.

Steer clear of:

• Gluten (Shocking Items with Gluten)

• High-Sugar Fruits (Grapes, Mangoes, Bananas)

• Alcohol

• Fermented Foods (Kombucha, Pickles, Kraut)

• Vinegar

• Baked Goods (Pizza, Bread, Cookies)

• Mushrooms

Instead, opt for:

• Wild Fish

• Low-Sugar Fruits (Small Amounts Tomatoes and Berries)

• Green Tea

• Free-Range Poultry

• Eggs

• Cruciferous Vegetables (Broccoli, Kale, Brussels Sprouts)

• Alliums (Onions, Garlic, Shallots)

• Avocados

• Nuts (Walnuts, Macadamia, Almonds)

• Seeds (Flax, Hemp, Chia)

Once you starve out the Candida, you need to fill your gut biome with beneficial probiotic bacteria.

Personalized Probiotics

Candida is rather clique-y. They stick to each other while allowing other harmful commensal bacteria to live around them. So, you need to get these bad microbes out of the system as well.

Essentially, you have to figure out which stomach bacteria you have present so you can devise an action plan. The best way to achieve this is through microbiome testing.

At Thryve Inside, we send you a gut test kit to your home. Safely secure a small sample from your toilet paper with the tools we provide. From there, mail in your sample for our labs to analyze.

Based on the results of your gut health test, we can formulate personalized probiotics tailored to your unique gut biome. That way, your system has a fighting chance against Candida overgrowth.

Click Here To View Resources

Resources

[1] Turner, S. A., & Butler, G. (2014). The Candida pathogenic species complex. Cold Spring Harbor perspectives in medicine, 4(9), a019778. doi:10.1101/cshperspect.a019778.

[2] Umea University. “How Candida Albicans Exploits Lack of Oxygen to Cause Disease.” ScienceDaily, ScienceDaily, 15 Jan. 2019, www.sciencedaily.com/releases/2019/01/190115132807.htm.

[3] Victor H. Matsubara, H. M. H. N. Bandara, Marcia P. A. Mayer, Lakshman P. Samaranayake, Probiotics as Antifungals in Mucosal Candidiasis, Clinical Infectious Diseases, Volume 62, Issue 9, 1 May 2016, Pages 1143–1153, https://doi.org/10.1093/cid/ciw038.

[4] Kirpich, I. A., Solovieva, N. V., Leikhter, S. N., Shidakova, N. A., Lebedeva, O. V., Sidorov, P. I., … Cave, M. (2008). Probiotics restore bowel flora and improve liver enzymes in human alcohol-induced liver injury: a pilot study. Alcohol (Fayetteville, N.Y.), 42(8), 675–682. doi:10.1016/j.alcohol.2008.08.006.

[5] Yang, A. M., Inamine, T., Hochrath, K., Chen, P., Wang, L., Llorente, C., … Schnabl, B. (2017). Intestinal fungi contribute to development of alcoholic liver disease. The Journal of clinical investigation, 127(7), 2829–2841. doi:10.1172/JCI90562.

[6] Ezeonu, I. M., Ntun, N. W., & Ugwu, K. O. (2017). Intestinal candidiasis and antibiotic usage in children: case study of Nsukka, South Eastern Nigeria. African health sciences, 17(4), 1178–1184. doi:10.4314/ahs.v17i4.27.

[7] “Appropriate Antibiotic Use | Antibiotic Use | CDC.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 22 Aug. 2019, www.cdc.gov/antibiotic-use/index.html.

Michael Lathrop September 26, 2019 0

Digestion

What Is H. pylori and Why is it a Menace to Gut Flora?

Helicobacter pylori, or H. pylori, is one of the most feared stomach bacteria that can live in the gut biome. The bacteria’s discovery in 1982 radically changed the medical field. Finding H. pylori started the shift in how we view certain diseases. You can even say, discovering H. pylori began the research into microbiome testing [1]. Let’s explore H. pylori a bit further.

What is H. pylori?

While we have H. pylori to thank for Thryve Inside being in existence today, we shouldn’t count the blessings of this stomach bacteria.

Unfortunately, H. pylori is a pathogenic bacterium that is undisputedly linked to a multitude of gastrointestinal diseases and conditions [2].

In fact, Australian doctors Barry Marshall and Robin Warren discovered this gram-negative microbe while treating someone for gastric ulcers and chronic gastritis. Now we know that H. pylori has a huge influence on the gut biome.

What Does H. pylori Do to Gut Health?

Essentially, H. pylori infect the stomach lining. This characteristic is why this bothersome stomach bacteria has been linked to a plethora of stomach conditions.

Therefore, the prevalence of H. pylori may lead to:

• Chronic Gastritis

• Peptic Ulcer Disease

• Stomach Cancer

Furthermore, H. pylori leave our body void of nutrients. Research shows this pathogenic bacterium can drain Vitamin B-12 levels. Unfortunately, Vitamin B-12 is an essential mineral that our body can’t produce [2].

anemia from h. pylori — ***Long-term H pylori infection can lead to anema***

This stomach bacteria causes a decreased blood platelet count. Known as thrombocytopenic purpura, this condition causes easier bleeding and bruising.

Ultimately, H. pylori may result in an iron deficiency, which fosters the development of anemia.

How Many People Have H. pylori Infection?

A meta-analysis on global H. pylori brought some alarming results. They noted that H. pylori infection was prevalent in most of the Indian population.

The meta-analysis found,

“A recent report from India indicates that almost 80% of the population is infected with H. pylori. Considering the current population of India, which is 1.15 billion, according to the United States Census Bureau, around 918 million people (80%) are currently infected [3].”

– Saudi J Gastroenterol

Researchers further noted that chances of H. pylori infection increase with age. In fact, their analysis found that up to 90% of people have an abundance of this stomach bacteria by age 80.

What Are Symptoms of H. pylori Infection?

What makes H. pylori so problematic is that we don’t know that we have so much of this bacterium in our system.

The previously mentioned meta-analysis looked at cases of H. pylori infection outside of India. They noted that a majority of people showed no signs of H. pylori. Yet, this stomach bacteria was still abundant in their gut biome.

The analysis published,

“In Brazil, an overall prevalence rate of 65% was reported in healthy individuals. In Bangladesh, H. pylori prevalence of more than 90% was reported in asymptomatic adults. We have also found an overall 70% infection rate in asymptomatic Turkish subjects that reached up to 100% in subjects aged 60-69 years [3].”
– Saudi J Gastroenterol

Now that you know a bit more about this opportunistic bacterium, let’s look at preventing H. pylori.

How Do You Get H. pylori?

H. pylori is one of the most common infections and is estimated to infect about 60% of the world’s population [4]. That means there is a good chance you or someone you know has an H. pylori infection. The reason for this is that it’s an easy bacteria to spread [5].

The exact mechanism of H. pylori infection is thought to be through:

• Mouth-to-Mouth Contact

• Feces-to-Mouth Contact

• Contact with an Unwashed Hand

• Drinking Contaminated Water

• Eating Contaminated Food

The risk of infection from H. pylori is increased in areas of low socioeconomic status, such as developing countries or impoverished neighborhoods [5].

There have also been studies linking genetics to H. pylori infection risk [6]. Results found that families had “mixed infections.” Seeing as H. pylori are one of the most genetically diverse species, these conclusions show how H. pylori can tailor itself to your gut biome.

How to Treat H. pylori Infection

If you are diagnosed with H. pylori as the cause of gastrointestinal distress, you most likely will be prescribed antibiotics. Antibiotics the only known cure for H. pylori infection and is effective [7].

One study denotes to treat H. pylori you will need:

“A standard triple therapy consisting of two antibiotics and a proton-pump inhibitor proposed as the first-line regimen. Bismuth-containing quadruple treatment, sequential treatment or a non-bismuth quadruple treatment (concomitant) are also an alternative therapy. Levofloxacin containing triple treatment are recommended as rescue treatment for infection of H. pylori after defeat of first-line therapy.”
– World J Clin Cases.

This treatment can come with some costs, even though it is currently the only option if you are suffering from H. pylori.

Threat of Antibiotic Resistance

Antibiotic resistance is becoming more of a problem every year. This concern is furthered by the well-known fact that H. pylori have a high mutation rate [8].

That statement is especially true during the onset of infection. Therefore, the fast morphing rate of H. pylori allows the bacteria to quickly evolve and evade antibiotic treatment better than most bacteria [9].

Antibiotics are not without their side effects either, and it is becoming clear that taking broad-spectrum antibiotics is not as harmless as we once thought it was [10].

Learn More: The Catch-22 of Antibiotics

Since antibiotics can damage your gut bacteria diversity, it’s essential to supplement with probiotics. As you will see, probiotics and H. pylori have a long history with one another.

H. pylori Prevention

Antibiotics are the only cure for H. pylori and the only known way to completely eradicate the pathogen from your system if its presence. Since about 60% of the human population has H. pylori in their stomach, it is important to look after your balance of bacteria. This practice will protect you from overgrowth that could potentially lead to H. pylori doing some real damage.

Probiotics for Bacteria Infections

Studies have shown that probiotics could be a new way to prevent and decrease the severity of H. pylori symptoms [11]. Patients that took probiotics along with their prescribed antibiotics saw a more significant decrease in symptom relief than those who just took antibiotics.

The results stated,

“Seven of 9 human studies showed an improvement of H. pylori gastritis and decrease in H. pylori density after administration of probiotics. The addition of probiotics to standard antibiotic treatment improved H. pylori eradication rates (81% vs. 71%, with combination treatment vs. H. pylori–eradication treatment alone; χ²test: P = 0.03). Probiotic treatment reduced H. pylori therapy-associated side effects (incidence of side effects: 23% vs. 46%, with combination therapy vs. H. pylori–eradication treatment alone; χ²test: P = 0.04)
– The Journal of Nutrition

The study also noted that probiotic bacteria also stopped H. pylori from growing when looked at in a lab setting.

Microbiome Testing for Bacteria Overgrowth

Until recently, we believed that our stomachs were bacteria-free. We thought that healthy stomachs did not have bacteria due to stomach acid. In recent times, this has been proved incorrect.

Today, we now know that a healthy stomach, like the rest of the GI tract, is teeming with beneficial bacteria [12]. It is only when the delicate balance of stomach bacteria gets thrown off do problems arise. That is why it’s best to find out what you have in your gut biome with microbiome testing.

Meet Your Nutritional Goals: Thryve Inside

At Thryve Inside, we send you everything you need to take a gut test at home. Using the sterile materials provided to collect a sample from your toilet paper, mail us in a collection. Our lab specialists can ten test your stool for gut bacteria.

Based on the results of the gut test, we formulate personalized probiotics tailored to your gut biome. Just like H. pylori can tailor itself to your system, we can tailor a probiotic supplement to help keep harmful bacteria at bay.

Click Here To View Resources

Resources

[1] Ahmed N. (2005). 23 years of the discovery of Helicobacter pylori: is the debate over?. Annals of clinical microbiology and antimicrobials, 4, 17. doi:10.1186/1476-0711-4-17.

[2] Sipponen, P., and H, Hyvärinen. “Role of Helicobacter Pylori in the Pathogenesis of Gastritis, Peptic Ulcer and Gastric Cancer.” Taylor & Francis, 8 July 2009, www.tandfonline.com/doi/abs/10.3109/00365529309098333.

[3] Salih B. A. (2009). Helicobacter pylori infection in developing countries: the burden for how long?. Saudi journal of gastroenterology : official journal of the Saudi Gastroenterology Association, 15(3), 201–207. doi:10.4103/1319-3767.54743.

[4] Hooi, James K Y, et al. “Global Prevalence of Helicobacter Pylori Infection: Systematic Review and Meta-Analysis.” Gastroenterology, U.S. National Library of Medicine, Aug. 2017, www.ncbi.nlm.nih.gov/pubmed/28456631.

[5] Mentis, Andreas, et al. “Epidemiology and Diagnosis of Helicobacter Pylori Infection.” Wiley Online Library, John Wiley & Sons, Ltd (10.1111), 15 Sept. 2015, onlinelibrary.wiley.com/doi/epdf/10.1111/hel.12250.

[6] Raymond, Josette, et al. “Genetic and Transmission Analysis of Helicobacter Pylori Strains within a Family – Volume 10, Number 10-October 2004 – Emerging Infectious Diseases Journal – CDC.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, Oct. 2004, wwwnc.cdc.gov/eid/article/10/10/04-0042_article.

[7] Safavi, M., Sabourian, R., & Foroumadi, A. (2016). Treatment of Helicobacter pylori infection: Current and future insights. World journal of clinical cases, 4(1), 5–19. doi:10.12998/wjcc.v4.i1.5.

[8] Thung, I., et al. “Review Article: the Global Emergence of Helicobacter Pylori Antibiotic Resistance.” Wiley Online Library, John Wiley & Sons, Ltd (10.1111), 23 Dec. 2015, onlinelibrary.wiley.com/doi/full/10.1111/apt.13497.

[9] Linz, Bodo, et al. “A Mutation Burst during the Acute Phase of Helicobacter Pylori Infection in Humans and Rhesus Macaques.” Nature Communications, U.S. National Library of Medicine, 13 June 2014, www.ncbi.nlm.nih.gov/pubmed/24924186.

[10] IIzumi, Tadasu, et al. “Gut Microbiome and Antibiotics.” Archives of Medical Research, Elsevier, 6 Dec. 2017, www.sciencedirect.com/science/article/abs/pii/S0188440917302333?via%3Dihub.

[11] Lesbros-Pantoflickova, et al. “Helicobacter Pylori and Probiotics.” OUP Academic, Oxford University Press, 1 Mar. 2007, academic.oup.com/jn/article/137/3/812S/4664764.

[12] Bik, Elisabeth M, et al. “Molecular Analysis of the Bacterial Microbiota in the Human Stomach.” Proceedings of the National Academy of Sciences of the United States of America, National Academy of Sciences, 17 Jan. 2006, www.ncbi.nlm.nih.gov/pubmed/16407106.

By Adele Colwell September 16, 2019 0

Category: Digestion

How to Feel Less Full: Get Unstuft This Thanksgiving

Symptoms of overeating

Feeling overstuffed on the holidays is the worst. You are trapped in a warm house that wreaks of the food you devoured. The family is loud and laughing, and that tryptophan is kicking in.

Feeling full on Thanksgiving can make you experience:

• Bloating

• IBS Flares (Constipation or Diarrhea)

• Gas in Stomach

• Acid Reflux

• Heartburn

• Stomach Pains

• Cramping

• Irritability

Suffice to say, having copious portions of turkey and all its fixings can put a damper on the rest of your holiday. Let’s discuss how to feel less full after going HAM on Thanksgiving dinner.

How To Feel Less Full After Thanksgiving

Thanksgiving is a time to grub, don’t get us wrong! However, gluttony and too many nom-noms could leave us feeling pretty gross. Here’s how to feel less full during the 2020 holiday season.

Stop Eating

We’re gonna start with the obvious here. Stop eating! When you notice that you’re getting full, then that’s your time to stop.

Our hunger levels are regulated by two main hormones — ghrelin and leptin. They have a better idea of what kind of space we have inside than we do out here. Pay attention to them.

An analysis of these two hormones explained,

As we sit down for Thanksgiving dinner, our enteroendocrine cells in the GI tract release the hormone, ghrelin. This hormone stimulates the endocrine system, letting the hypothalamus in the brain know it’s time to get grubbing.

While we fill up, the gut biome takes inventory of what’s coming in. Once we start getting full, our fat cells in adipose tissue release leptin. This hormone lets us know that you have a full stomach. Listen to your bacteria. Feelings of fullness mean no vacancy!

Take a breather. Don’t act like there aren’t going to be a multitude of leftovers. Start off with a small portion size, take a breath when you’re done, and then go back in a little bit. Even better, take some home and eat the extras for a snack or dinner over the next few days.

Chew More

Want to eat less food? Be preventative. Take more bites of your food. After all, this is a marathon, not a sprint.

Research shows that chewing 50% more reduces your caloric intake by 15% [3]. As soon as we smell our food, the digestive process begins. Our system kicks this shebang off by causing salivation.

The presence of saliva gets other gears going, including the esophagus muscles for swallowing and stomach acids to break down the food particles [4].

Oh, and please chew your mouth closed. Don’t be that family member. This goes for the after-dinner gum, too. Thanks!

Don’t Lay Down

For those wondering how to feel less full, the worst thing you can do is lay down and take a nap. We know you just want to curl up on the couch and watch football. Unfortunately, your stomach is going to be upset with you.

In reality, try sitting up straight. Play a card game around the table. Get up and go for a walk. Do something that keeps you upright.

Take Digestive Enzymes

We rely on digestive enzymes to do what the name implies — digest food. Enzymes help us every step of the way. They are catalysts for breaking down food and absorbing nutrients.

Some enzymes are present in our saliva, while others are in the stomach, pancreas, fat tissues, and intestines. Sure, enzymes cover a lot of ground; however, you’re eating a lot of food. You need to help them out a bit if they’re supposed to keep up with your Thanksgiving Day eating habits!

A great way for how to feel less full this Thanksgiving is to use digestive enzyme supplements. Consider getting a multi-enzyme supplement that has two primary enzymes responsible for breaking down the worst foods for our digestive tract.

• Lactase (Helps Breaks Down Lactose in Dairy Used in the Milk for Mashed Potatoes or Mac and Cheese)

• DPP-IV (Helps Break Down Gluten Found in Dinner Rolls, Turkey Seasonings, and Some Whole Grains)

These digestive enzymes will give your gut biome the support it needs to ease your gastrointestinal discomfort. Try to take your enzyme before munching down on your food. However, these supplements can still help the process when symptoms of a food intolerance or sensitivity manifest.

Drink Tea

We know adding more water to your stomach doesn’t seem very appealing on a list of how to feel less full. However, tea is therapeutic for parts of the body traumatized by your binge-eating, such as the esophagus and digestive tract.

Try the following teas for specific GI problems:

• Peppermint – Gas• Ginger – Nausea• Black – Boost Probiotics• Licorice – IBS• Oolong – Acid Reflux• Chai/Cinnamon – Digestion• Chamomile – Relaxation

If you’re really in the Thanksgiving mood, we highly suggest some cinnamon tea. It will get you and your unhappy stomach in the spirit of things!

Drink a Glass of Water Before Eating

If you feel the thirst coming on mid-meal, cut down on your salt! Not only is it bad for your blood pressure, but too much salt masks the actual flavor of your food. A little goes a long way!

Also, don’t down water for at least a half-hour after you start eating. Water helps you clear out the system. Therefore, you might miss out on essential nutrients that you could be absorbing. Then, what was the point of eating?

Take a Probiotic Supplement

To your gut, Thanksgiving is a lot like a store getting ready for Black Friday. They need as many workers on-hand. In fact, they might even hire someone seasonally. Your gut bacteria might need that sort of backup, too.

An article was written by Smithsonian looking at a study looking at the role ofEscherichia coli (E.coli) in the digestion of food summarized,

Breaking down so much food can be a lot of work for these tiny microbes. That’s why we include bacteria strains that ease digestion in Thryve Healthy Gut Specialized Probiotics.

Our customized probiotic supplements are formulated with variousLactobacilliandBifidobacteriumstrains that help curb hunger pangs and aid with digestion. By supplementing with probiotics, you set your gut up for success, and potentially thirds and fourths!

Of course, Thanksgiving is JUST the beginning of the holiday season. There are plenty of opportunities in the coming months to binge eat with the best of them. Be proactive with your gut health by arming your gut with the beneficial bacteria it needs. Consider getting a gut health test.

Start 2021 off right by getting 20% off your Thryve Gut Health Test Kit. Be sure to use the code: BFCM20at checkout. This Black Friday deal is available until November 30th. Act now and get your gut ready for 2021!

Resources

[1] Consumer Reports. “How Many Calories Are in Thanksgiving Dinner?” Consumer Reports, www.consumerreports.org/diet-nutrition/calories-in-your-thanksgiving-dinner/.

[3] Jegtvig, Shereen. “Chew More, Eat Less? It Could Work, Study Suggests.” Reuters, Thomson Reuters, 22 Nov. 2013, www.reuters.com/article/us-chew-eat/chew-more-eat-less-it-could-work-study-suggests-idUSBRE9AL0YM20131122.

[4] Boundless. “Boundless Biology.” Lumen, courses.lumenlearning.com/boundless-biology/chapter/digestive-system-regulation/.

[5] Handwerk, Brian. “Your Gut Bacteria May Be Controlling Your Appetite Read More: Https://Www.smithsonianmag.com/Science-Nature/Gut-Bacteria-May-Be-Controlling-Your-Appetite-180957389/

Why We Use Inulin in Our Probiotics Supplements

Why Fiber for Probiotics?

Fiber is beneficial because it is the food for your microbiome. Without adequate levels of fiber, it is nearly impossible to maintain a healthy gut [2]. These gut biome buffets are known as prebiotics.

One analysis from a Washington Post correspondent explains that there are three types of prebiotics that have exhibited benefits in studies [3].

These prebiotics are:

• Galactooligosaccharide (GOS)

• Short-Chain-Inulin:

• Fructooligosaccharide (FOS) or Oligofructose

• Long-Chain-Inulin

GOS is typically extracted from lactose. Meanwhile, FOS and inulin are types of fiber found in many different types of plants, such as asparagus and onions [4]. However, most inulin probiotic supplements get their sources from chicory root.

What is Inulin?

Inulin is a polysaccharide, which means that it is a plant-based carbohydrate or sugar. There are two types of inulin, long-chain inulin and short-chain(fructooligosaccharide [FOS] and/or oligofructose) [5].

Much like short, medium, and long-chain fatty acids, both types of inulin are beneficial in their own ways. The end result is to facilitate a healthy microbiome by increasing levels of beneficial bacteri, a such as Lactobacillus and Bifidobacterium [6].

A controlled study on inulin in yogurt for probiotic stimulation stated,

– Food Science and Technology International

Many of our blends contain Bifiobacterium. Therefore, having an inulin probiotic seems like a no-brainer for fostering beneficial intestinal flora.

How an Inulin Probiotic Can Improve IBD Symptoms

Increasing levels of healthy bacteria, such as Lactobacilli and Bifidobacterium, cause the microbes to produce more short-chain fatty acids, such as acetate. Fatty acids help to decrease systemic inflammation [7].

• Peppermint – Gas
• Ginger – Nausea
• Black – Boost Probiotics
• Licorice – IBS
• Oolong – Acid Reflux
• Chai/Cinnamon – Digestion
• Chamomile – Relaxation