Influence of diet on the intestinal microbiome
Even the daily consumption of a small amount peanuts or a teaspoon of herbs and spices it has positive effects on the composition of the intestinal flora, which in turn is beneficial for general health.
In two independent studies involving experts from the Pennsylvania State University The effects of daily consumption of peanuts, herbs and spices on the composition of intestinal bacteria were examined. The studies are published in the journal “Clinical Nutrition” and the “Journal of Nutrition” released.
Eat healthier thanks to peanuts
The first research addressed the effects of peanuts on Darmmicrobiome (Darmflora). To this end, one group of participants consumed 28 grams of peanuts per day over a six-week period, while the comparison group received a snack with the same calorie content but with less fat and more carbohydrates.
Peanuts increased Ruminococcaceae bacteria
After the six-week study period, participants who ate peanuts had higher numbers of peanut bacteria Ruminococcaceae On.
According to the researchers, these bacteria are linked to healthy liver metabolism and healthy immune function. The study results suggest that eating peanuts enriches a butyrate producer while increasing the expression of a gene involved in the production of Butyrate involved, according to the research team.
Benefits of Butyrate
Butyrate is one short chain fatty acids, which is formed by bacteria in the intestines. Butyrate influences various metabolic pathways in the body and the immunological defenses of the intestine.
Herbs and spices affect the bacteria in the gut
The second study showed that in people at increased risk of cardiovascular diseaseThose who took three different dosages of herbs and spices for four weeks on top of an average American diet increased the diversity of gut bacteria, including Ruminococcaceae.
For example, spice and herb blends studied included cinnamon, ginger, cumin, turmeric, rosemary, oregano, basil and thyme, according to the team.
The beneficial effects on the composition of intestinal bacteria would be evident when medium and high doses of herbs and spices are ingested (about one 3/4 tsp and about one 1 1/2 tsp daily) particularly pronounced.
By adding herbs and spices, it is, according to the study author Penny M. Kris-Etherton It is also possible to reduce the salt content in the diet and still flavor the food in a tasty way.
The diversity of the intestinal flora strengthens health
According to studies, herbs, spices and peanuts offer an easy way to do this strengthen the intestinal microbiome, which can benefit overall health. So are people with a high Diversity of intestinal bacteria generally healthier than those with low bacterial diversity, Kris-Etherton adds in one Press release added. (how)
Author and source information
This text corresponds to the requirements of the specialist medical literature, medical guidelines and current studies and has been checked by medical professionals.
Sources:
- Philip A. Sapp, Penny M. Kris-Etherton, Elke A. Arnesen, Jeremy R. Chen See, Regina Lamendella, et al.: Peanuts as a nighttime snack enrich butyrate-producing bacteria versus a low-fat isocaloric and highest carbohydrate snack in adults with elevated fasting glucose: a randomized crossover study; in: Clinical nutrition (veröffentlicht 01.10.2022), Clinical Nutrition
- Kristina S. Petersen, Samantha Anderson, Jeremy R. Chen See, Jillian Leister, Penny M. Kris-Etherton, et al.: Herbs and Spices Modulate Gut Bacterial Composition in Adults at Risk for CVD: Results of a Prespecified Exploratory Analysis from a Randomized, crossover, controlled feeding study; in: Journal of Nutrition (veröffentlicht 02.09.2022), Journal of Nutrition
- Penn State: Peanuts, herbs and spices may have a positive impact on the gut microbiome (veröffentlicht 01.12.2022), Penn State
Important note:
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot replace a visit to the doctor.
