The method of fermentation and short-chain fatty acid manufacturing
You could have most likely heard about the advantages for general well being of a food plan excessive in fiber, however are you aware the place these advantages come from? Dietary fibers, that are largely present in fruit, greens, cereals and legumes, usually are not absorbed by the host and as an alternative attain the colon the place they’re fermented (eaten) by the intestine micro organism. Micro organism thrive on these substrates and launch helpful compounds often known as short-chain fatty acids (SCFAs), together with gases that may induce bloating.
Initially, fiber content material helps with stool consistency and transit time. Then, by releasing CO2 and different gases, the method of fermentation itself makes the intestine atmosphere extra anaerobic (low oxygen) and inhibits the expansion of pathogens that thrive in an cardio (excessive oxygen) atmosphere.
SCFAs and their advantages for intestine well being
Round 90%–95% of SCFAs are absorbed by the physique and the remaining 5%-10% feed different micro organism earlier than being eradicated in feces. The three major SCFAs are acetate, propionate and butyrate, which happen in a ratio of 60:20:20 within the massive gut, with butyrate being essentially the most carefully studied.
SCFAs, as their identify implies, make the colon atmosphere extra acidic. That low pH favors the expansion of helpful microorganisms whereas stopping the colonization of pathogens and enhances the absorption of minerals equivalent to iron. As well as, an acidic atmosphere ensuing from SCFA manufacturing decreases the quantity of secondary bile acids, that are recognized to provide deleterious results on intestine well being.
SCFAs present vitality to colonic cells whereas additionally helping them with regeneration and sustaining optimum intestine barrier impermeability. Certainly, butyrate stimulates the formation of tight junctions in between cells, inflicting them to pack tightly collectively, thus making the intestine extra impermeable.
Butyrate additionally aids within the formation of mucus, which is a gel-like protecting barrier that lies over intestinal cells and protects them from pathogens. This mucus additionally constitutes a habitat and meals supply for helpful micro organism.
Butyrate additionally has different extremely helpful properties. As an example, it regulates the physique’s inflammatory response and serves as an anti-inflammatory molecule, which is vital contemplating that intestinal irritation performs an necessary position within the improvement of metabolic illnesses equivalent to weight problems and diabetes. Moreover, butyrate has been discovered to limit the proliferation and induce the demise of cancerous cells, indicating that it could possesses anti-cancer results. Moreover, butyrate might enhance the effectivity of cancer-related remedies equivalent to chemotherapy, radiotherapy and immunotherapy.
Microbial metabolites past quick chain fatty acids
Along with SCFAs, the intestine microbiota secretes a wide range of compounds. Nutritional vitamins equivalent to vitamin Okay and B12 are secreted by some microorganisms, whereas different micro organism that feed on leftover proteins produce neurotransmitters, that are small molecules that work together with the nervous system. Tryptophan, which is present in protein-rich meals equivalent to lean rooster, fish, eggs, tofu, oatmeal and nuts and seeds, has been proven to have butyrate-like properties, regulating irritation and the intestine barrier. And thru that protein-rich meals, the intestine microbiota can produce branched-chain fatty acids, though it stays to be seen whether or not they’re helpful or detrimental to intestine well being.
In conclusion, the intestine microbiota produces a wide range of useful metabolites that promote not solely intestine well being however general well being. We can’t stress this sufficient: consuming a nutritious diet wealthy in fruit and greens is your finest ally for staying wholesome.
References:
Jardon KM, Canfora EE, Goossens GH, et al. (2022). “Dietary macronutrients and the intestine microbiome: a precision diet strategy to enhance cardiometabolic well being.” Intestine 71:1214-1226.
Armet, A. M., et al. (2022). “Rethinking wholesome consuming in gentle of the intestine microbiome.” Cell Host Microbe 30(6): 764-785.
Lavelle, A. and H. Sokol (2020). “Intestine microbiota-derived metabolites as key actors in inflammatory bowel illness.” Nature Evaluations Gastroenterology & Hepatology 17(4): 223-237.
Roager, H. M. and T. R. Licht (2018). “Microbial tryptophan catabolites in well being and illness.” Nature Communications 9(1): 3294.
Kaźmierczak-Siedlecka, Okay., et al. (2022). “Sodium butyrate in each prevention and supportive therapy of colorectal most cancers.” Frontiers in Mobile and An infection Microbiology 12.
Rios-Covian, D., et al. (2020). “An Overview on Fecal Branched Brief-Chain Fatty Acids Alongside Human Life and as Associated With Physique Mass Index: Related Dietary and Anthropometric Components.” Frontiers in Microbiology 11.