Impact of the microbiome

LucH

Take the lead in optimizing the microbiota
Introduction
If you go poop less than twice a day, on a repeated way, your MMC is lazy (postprandial bowel movement). First step of what could become a serious health problem.
If you suffer from flatulence and intestinal gas, you are dangerously close to IBS (warning), if repeated / often reiterate. Second step. The latent low-grade inflammation of the intestinal walls, not perceived as such, will finally induce a leaky gut (intestinal permeability). It may be time to become aware of this and correct certain parameters before IBD sets in in a predominant way! Third step.
MMC = Migrating Motor Complex
IBS: Intestinal Bowel Syndrome
IBD = The same but with an immune reaction. Chronic inflammatory bowel diseases (IBD) include Crohn's disease and ulcerative colitis. Fourth step.
Note: Before putting a question, I’d like you to go and read the full post, please, if you want more than a yes or no-answer, with a light comment, if you feel concerned. Otherwise it won’t match. Expressed differently, you could think: “yes, maybe. I’ll see later if …”
Sure, you have time, but I often see people trying to care for symptoms, instead of preventing the cause to extend. Whereas it could be much easier to balance (…)

*) Key ideas from part 1
• 80% of our immunity depends on interaction with intestinal bacteria.
• Bacteria live in symbiosis with the host as long as a species – a phylum – does not seek to extend its range…
• The two dominant phyla are Bacteroides and Firmicutes. They produce beneficial SCFAs, mainly from polysaccharides derived from indigestible fiber.
SCFA = Short-Chain Fatty Acids
• A diet with or without fiber, in an appropriate quantity (20 – 30 g), will direct the dominant type of bacteria. Specialists advise 30 g (1 oz.) fiber.

*) Key ideas from part 2
• The Firmicutes / Bacteroides (F/B) ratio is oriented by our dietary habits but Firmicutes can be dominant following maternal transmission.
• Species diversity is important.
Note’s editor: Not possible to reach with a too frequent mono-diet. Vary and alternate food choice if possible, to maximize the chances of maintaining good immune defense.
• Some studies do not always demonstrate a cause and effect relationship between the F/B ratio. But this relationship is indeed associated with obesity, and, consequently, with metabolic comorbidity (death).

*) Key ideas from part 3

• The type of microbiota affects nutrient acquisition (assimilation), energy recovery (calories extracted) and host metabolic pathways (hormones and immunity).

• If you disrupt the microbiome on a regular basis, you disrupt harmony and trigger a deleterious process: low-grade inflammation, dysbiosis and leaky gut at the end of the race.
• The stomach and each section of the intestine are colonized by a different type of bacteria, at different concentrations, with a different ecology.
• Overweight or obese people have a different Bacteroidetes / Firmicutes ratio. More Firmicutes.
• If you eat foods that are high in sugar or can easily be converted to sugar, these foods will feed firmicutes. While complex carbohydrates and insoluble fibers rather feed the Bacteroidetes.
• The type of bacteria influences your insulin reaction and your desire for a type of food (fatty, meaty or sweet), and therefore your weight gain or not, by 10 to 20%, for the same calorie intake.
• If you have a low F/B ratio (few bacteria) you will often have cravings. In addition, Firmicutes extract more calories from food. Faster weight gain (visceral fat).
• If you practice intermittent fasting (for example 16/8 or 5.2), this stimulates certain metabolic pathways (repair, muscle growth, energy use).
• If you want to create a deficit, you must do it in a moderate manner, so as not to stress the brain and the microbiota. 10% below metabolic requirements (BMI). It will also be effective if you practice this system 5 days a week, to maintain a friendly family life (family meals).
• 50% of healthy people report an endotoxic reaction (LPS) when they ingest a McDonald's meal or a frozen pizza. This means that we are not all equal when it comes to genetic susceptibility (genetic predisposition to disease). But we can reorient the environmental factors that have a primary influence on the composition of the terrain.
• When a teenager eats McDonald's or a pizza with a cola or a beer, regularly, he configures his microbiome (reoriented balance) and is conditioned for a type of response (attraction to certain foods).
• If you take a certain type of probiotics and change your diet (with more fiber, fruits and vegetables, but not only) and lifestyle, you can act to prevent leaky gut. To do this, we must eliminate obesity from the equation.
• Excess weight leads to hormonal dysfunction, disrupted metabolism, and then low-grade inflammation. This will result in dysbiosis (fermentation). If this continues, it will turn into leaky gut, leading to clogging and a continued disruption of homeostasis. In general, this induces/results in a reaction of the immune system (clogging, elimination and/or immune pathology).
• Researchers postulate that low-grade inflammation comes first, before dysbiosis. Then obesity appeared. But this pattern is not recurring/fixed. On the other hand, obesity will certainly induce low-grade inflammation via hormonal changes. This then leaves the door open to a whole bunch of metabolic pathologies.
• Short-chain fatty acids (SCFA) are produced mainly from resistant starches and polysaccharides, thanks to the action of certain bacteria. We need SCFAs and CLA to produce certain hormones important for intestinal barrier integrity.
• Short-chain fatty acids play an important role in the proliferation of macrophages in all tissues of your body. They are very important for the immune system and, of course, your metabolic system.
• If you do not tolerate prebiotics well (fragile intestines), or if your immune system is over-reactive, there are sporebiotics. These are spores arising from the cell wall of bacillus spores.
https://youtu.be/1fgf39-tBcg 3’28’’ (Dr Mercola is interviewing Dr. Dietrich Klinghardt)

*) Quorum sensing
In short: Capacity of bacteria to communicate to share information in order to coordinate one or several actions.
Quorum sensing bacteria produce and release chemical signal molecules called auto-inducers that increase in concentration in order to obtain a function from host cells. Expressed differently, if some bacteria come predominant they may take the control of what you want to eat. In some circumstances (same kinds of foodstuff, without a variety from macronutrients and vegetables), they overgrow and take the control of other bacteria. It’s no longer a community with more or less the same rights to exist, but slavery (exploitation of the weakest ones to the profit of the strongest ones from the new association).

*) If you want a more developed answer, see “Impact of the microbiome” (3 parts) (In French, translator needed for more details)
http://mirzoune-ciboulette.forumactif.org/t1589-impact-du-microbiome#18869
*) Sources and references of the article:

Kiran Krishnan, microbiologiste.
Marchesi JR, et al. Gut 2016;65:330–339.
Sante – Journal des femmes.fr/analyses : candida albicans – définition, traitement & symptômes.
Chan YK, et al. Ann Nutr Metab 2013;63(Suppl 2):28–40