Newsletter #2 Framework for Gut Health
Overview of Body as a Machine framework for Gut Health. Double clicking on drinks we drink everyday and their impact on Gut Health.
Thanks for reading our first newsletter last week. We hope it was useful to you. As we said last week, we believe that you are the co-creator of the newsletter. Your feedback and suggestions will shape the future of the newsletter. We want to make this newsletter personal and actionable for you. And, we can’t do that without your inputs. So, please send in your questions, suggestions, and feedback. We guarantee, we will act on them.
Previous
In our first newsletter, we gave you the basics of Gut Health. Although some of you may feel that it was too basic. Nevertheless we decided to give you the basics because we anticipated that there are some of you who are at the truly beginning stage of understanding gut health and gut microbiome. Yes, we are using these two terminologies interchangeably for now. But in the future, as we get into specifics, we will separate out the nuances, and delineate the distinction. Bare with us till then.
Now, let’s get into today’s newsletter. Today, we want to do the following.
Give a framework to think about the Gut Health
List factors that impact Gut Health and categorize them according to the framework
Double click on the one category and one type that we consume everyday
A framework to think about the Gut Health
The framework we want you to think of is the body as a machine framework. As you must have guessed by now that when we talk about health, we talk in a holistic sense. What that means is that there isn’t a reductionist variable that makes or breaks the health. It’s always complex interplay of many variables. But when we start to think, the body is a machine framework. It helps to at least start separating the factors and distill the cause and effect relationship of our actions. Indeed, the body is the most sophisticated machine we have ever known, and we still don’t know many things about it. For example, we still don’t know to the fullest how the brain works, how the gut works, and so on. Research is going on at a rapid pace, and we are learning new things everyday. However, the body is a machine that gives us the foundation principles to start looking at what we are doing to our body.
Every machine needs fuel as input. It does something productive as processing. And finally, it releases some form of by-product as the output. The car is the simplest metaphor. It takes gasoline as an input. The processing i.e burning of fuel inside the engine enables the car to take people from one place to another. It releases many forms of by-product such as smoke and sound. We know intuitively the car can’t run on water or beer or wine or any form of liquid. It has to be gasoline. We know that engine has to run in a specific way. One can’t drive steep uphill in fifth gear. When it makes a loud noise and releases black smoke then we know something is wrong in the car. And we make sure we clean the car after we drive in the mud or snow or other polluting environment. To summarize, a car needs the right fuel that is input, needs to run on the right gear that is processing, and monitor the output that is smoke and sound, and finally it requires the right environment to operate in.
Now, question for us to answer are the following:
Are we inputting the right fuel into our body?
Are we processing the right way?
Are outputs the way they should be?
Are we living in the right environment?
These are very obvious questions. But the answers are not so obvious. That is why we have this newsletter. Through which we attempt not only to answer those questions but also give you actionable self care recommendations. Some of the discoveries you will learn can outright shock you. The simple things that we do and consume everyday harm and hurt our gut health and overall health.
Overview of Body as a Machine framework for Gut Health
We hope you agree that the human body is a complex and intricate machine that requires proper care and maintenance in order to function at its best. One of the most important aspects of maintaining overall health is paying attention to the gut microbiome, which plays a crucial role in the body's ability to digest food, absorb nutrients, and fight off disease. Using the body as a machine framework can help us better understand the importance of proper input, processing, and output in order to improve and maintain gut health.
When it comes to input, the types of food and drinks that we consume have a direct impact on the health of our gut microbiome. Eating a diet rich in fruits, vegetables, whole grains, and fermented foods can provide the beneficial bacteria in our gut with the nutrients they need to thrive. On the other hand, consuming a diet high in processed foods, sugar, and artificial ingredients can lead to an imbalance in the gut microbiome, which can increase the risk of disease and inflammation.
Proper processing is also essential for maintaining gut health. This includes activities such as regular exercise, getting enough sleep, and managing stress. Exercise has been shown to increase the diversity of gut bacteria, while sleep and stress management can help to regulate the immune system and reduce inflammation. Additionally, engaging in regular physical activity can also help to regulate digestion and prevent constipation.
Finally, output is also an important aspect of gut health. This refers to the body's ability to eliminate waste and toxins effectively. Regular bowel movements, urination, and perspiration and limiting exposure to toxins can help to promote regular elimination and prevent the buildup of harmful substances in the gut.
After this overview of how input, processing, and output impact gut health, we want to focus on the things that we consume the most everyday and how they impact gut health.
Double clicking on drinks we drink everyday and their impact on gut health.
Using the "body as a machine" framework, it is easy to see how the types of drinks we consume can have a significant impact on our gut health. Just like a machine needs the right type of fuel to function properly, our bodies need the right type of fluids to maintain optimal gut health. In this newsletter, we will be focusing on the different types of drinks that we consume on a daily basis and how they impact the health of our gut microbiome. From water to coffee, tea, soda, alcohol and more, we will explore the positive and negative effects of these common beverages on our gut health and the impact they have on our overall well-being. Understanding how these drinks affect our gut health will help us make more informed decisions about the types of fluids we consume and how to maintain optimal gut health.
Summary of positive and negative impact of drinks we drink everyday such as water, coffee, tea, soda, alcohol, beer, wine, carbonated drinks on gut microbiome.
Please note that the above table is not exhaustive and the impact of these drinks on the gut microbiome can vary depending on the individual's health and diet. It's always good to consult a medical professional for personalized advice. Also, the overall effects and the optimal consumption for each drink are not well established yet and more research is needed.
Let’s elaborate a bit further on the impacts of water, coffee, tea, soda, carbonated drinks, alcohol, beer, and wine on gut microbiome.
Water
Positive impacts of water on the gut microbiome:
Hydration: Water is essential for hydration and helps maintain the balance of fluids in the gut, which is important for a healthy gut microbiome.
Improving gut motility: Adequate hydration helps to regulate bowel movements and maintain regularity, promoting a healthy gut microbiome.
Negative impacts of water on the gut microbiome:
Chlorine and other chemicals: Tap water can contain chlorine and other chemicals that can have a negative impact on the gut microbiome.
Heavy metals: Contaminated water sources can contain heavy metals that can negatively impact the gut microbiome.
Best sources of water for the gut microbiome:
Filtered water: Filtering tap water can remove chlorine and other chemicals that can have a negative impact on the gut microbiome.
Spring water: Spring water is a natural source of water that is free from chemicals and pollutants.
Mineral water: Mineral water is water that contains minerals and electrolytes that can be beneficial for gut health and support the gut microbiome.
In summary, water is important for maintaining hydration and promoting gut motility, but the source of water can have an impact on the gut microbiome. Filtered water, spring water, and mineral water are considered the best sources of water for the gut microbiome as they are free from chemicals and pollutants.
Next: Water is so important that we will do a deep down on the impact of water on gut microbiome and diseases in the next edition newsletter.
Coffee
Brewing Gut Health: The Good and Bad of Coffee on the Microbiome
Positive impacts of coffee on the gut microbiome:
Antioxidants: Coffee is a rich source of antioxidants, which can have a positive impact on gut health and the gut microbiome by reducing oxidative stress.
Chlorogenic acid: Coffee contains chlorogenic acid, which has been shown to have prebiotic effects and promote the growth of beneficial gut bacteria.
Negative impacts of coffee on the gut microbiome:
Caffeine: Coffee contains caffeine, which can have a negative impact on the gut microbiome by altering the balance of gut bacteria and increasing gut permeability.
Acidity: Coffee is acidic and can alter the pH of the gut, potentially leading to an imbalance in gut bacteria.
Best ways to consume coffee for positive impact on the gut microbiome:
Avoid adding sugar: Adding sugar to coffee can increase its negative impact on the gut microbiome.
Choose decaf: Decaf coffee is a good option for those who want to avoid the negative impact of caffeine on the gut microbiome.
Pair with probiotics: Consuming coffee along with probiotics can help to promote a healthy gut microbiome.
Add coconut oil or MCT oil: Adding coconut oil or MCT oil to coffee can have a positive impact on the gut microbiome as it can increase the production of butyrate, a short-chain fatty acid that is beneficial for gut health.
In summary, coffee can have both positive and negative impacts on the gut microbiome. To have a positive impact, it's recommended to avoid adding sugar, choose decaf, pair with probiotics, and add coconut oil or MCT oil to coffee.
Tea
Positive impacts of tea on the gut microbiome:
Antioxidants: Tea is a rich source of antioxidants, including polyphenols, which can have a positive impact on gut health and the gut microbiome by reducing oxidative stress.
Prebiotic effects: Some teas, such as green tea, contain prebiotic compounds that can promote the growth of beneficial gut bacteria.
Negative impacts of tea on the gut microbiome:
Caffeine: Some teas, such as black tea, contain caffeine, which can have a negative impact on the gut microbiome by altering the balance of gut bacteria and increasing gut permeability.
Tannins: Tea also contains tannins, which can interfere with the absorption of certain nutrients and negatively impact the gut microbiome.
Best ways to consume tea for positive impact on the gut microbiome:
Choose herbal teas: Herbal teas, such as rooibos and chamomile, are caffeine-free and do not contain tannins, making them a good choice for those who want to have a positive impact on the gut microbiome.
Pair with probiotics: Consuming tea along with probiotics can help to promote a healthy gut microbiome.
Add fermented dairy products: Adding fermented dairy products, such as kefir or yogurt, to tea can have a positive impact on the gut microbiome as they contain beneficial bacteria.
Avoid adding sugar: Adding sugar to tea can increase its negative impact on the gut microbiome.
In summary, tea can have both positive and negative impacts on the gut microbiome. To have a positive impact, it's recommended to choose herbal teas, pair with probiotics, add fermented dairy products, and avoid adding sugar.
Soda
Positive impacts of soda on the gut microbiome:
Hydration: Soda can help to hydrate the body, which is important for maintaining a healthy gut microbiome.
Negative impacts of soda on the gut microbiome:
Sugar: Soda is often high in sugar, which can have a negative impact on the gut microbiome by feeding harmful bacteria and promoting their growth.
Artificial sweeteners: Some sodas contain artificial sweeteners, which have been shown to have a negative impact on the gut microbiome by altering the balance of gut bacteria.
Artificial ingredients: Soda can contain a variety of artificial ingredients, such as colorings and flavorings, which can have a negative impact on the gut microbiome.
Best ways to consume soda for positive impact on the gut microbiome:
Avoid soda: The best way to have a positive impact on the gut microbiome is to avoid soda and opt for healthier alternatives, such as water, herbal tea, or fermented drinks.
Choose soda made with natural sweeteners: If you do choose to drink soda, opt for versions made with natural sweeteners, such as honey or stevia, which are less harmful to the gut microbiome than sugar or artificial sweeteners.
In summary, soda can have negative impacts on the gut microbiome, particularly due to its high sugar and artificial ingredient content. To have a positive impact on the gut microbiome, it's best to avoid soda and choose healthier alternatives. If you do choose to drink soda, opt for versions made with natural sweeteners.
Carbonated drinks
Positive impacts of carbonated drinks on the gut microbiome:
Hydration: Carbonated drinks can help to hydrate the body, which is important for maintaining a healthy gut microbiome.
Negative impacts of carbonated drinks on the gut microbiome:
Sugar: Many carbonated drinks are high in sugar, which can have a negative impact on the gut microbiome by feeding harmful bacteria and promoting their growth.
Artificial sweeteners: Some carbonated drinks contain artificial sweeteners, which have been shown to have a negative impact on the gut microbiome by altering the balance of gut bacteria.
Carbonation: The carbonation in carbonated drinks can have a negative impact on the gut microbiome by causing bloating, gas, and discomfort.
Best ways to consume carbonated drinks for positive impact on the gut microbiome:
Avoid carbonated drinks: The best way to have a positive impact on the gut microbiome is to avoid carbonated drinks and opt for healthier alternatives, such as water, herbal tea, or fermented drinks.
Choose carbonated drinks made with natural sweeteners: If you do choose to drink carbonated drinks, opt for versions made with natural sweeteners, such as honey or stevia, which are less harmful to the gut microbiome than sugar or artificial sweeteners.
In summary, carbonated drinks can have negative impacts on the gut microbiome, particularly due to their high sugar and artificial ingredient content, and carbonation. To have a positive impact on the gut microbiome, it's best to avoid carbonated drinks and choose healthier alternatives. If you do choose to drink carbonated drinks, opt for versions made with natural sweeteners.
Alcohol
Positive impacts of alcohol on the gut microbiome:
Moderate consumption: Moderate consumption of some alcoholic drinks, such as red wine, can have a positive impact on the gut microbiome by promoting the growth of certain beneficial bacteria.
Negative impacts of alcohol on the gut microbiome:
Overconsumption: Overconsumption of alcohol can have a negative impact on the gut microbiome by reducing the diversity and number of beneficial bacteria and promoting the growth of harmful bacteria.
Alcohol metabolism: The process of metabolizing alcohol can create by-products that are toxic to gut bacteria and disrupt the balance of the gut microbiome.
Dehydration: Alcohol consumption can lead to dehydration, which can negatively impact the gut microbiome by reducing the amount of water available for gut bacteria to thrive.
Best ways to consume alcohol for positive impact on the gut microbiome:
Limit consumption: The best way to have a positive impact on the gut microbiome is to limit alcohol consumption and avoid overconsumption.
Choose fermented alcoholic drinks: Fermented alcoholic drinks, such as kombucha or kefir, contain probiotics that can have a positive impact on the gut microbiome.
Hydrate: To counteract the dehydrating effects of alcohol, it's important to drink plenty of water alongside any alcohol consumption.
In summary, alcohol consumption can have negative impacts on the gut microbiome, particularly due to overconsumption, alcohol metabolism, and dehydration. To have a positive impact on the gut microbiome, it's best to limit alcohol consumption and choose fermented alcoholic drinks. It's also important to hydrate alongside any alcohol consumption.
Beer
Positive impacts of beer on the gut microbiome:
Moderate consumption: Moderate consumption of beer can have a positive impact on the gut microbiome by promoting the growth of certain beneficial bacteria.
Negative impacts of beer on the gut microbiome:
Overconsumption: Overconsumption of beer can have a negative impact on the gut microbiome by reducing the diversity and number of beneficial bacteria and promoting the growth of harmful bacteria.
Alcohol metabolism: The process of metabolizing alcohol in beer can create by-products that are toxic to gut bacteria and disrupt the balance of the gut microbiome.
Dehydration: Beer consumption can lead to dehydration, which can negatively impact the gut microbiome by reducing the amount of water available for gut bacteria to thrive.
Best ways to consume beer for positive impact on the gut microbiome:
Limit consumption: The best way to have a positive impact on the gut microbiome is to limit beer consumption and avoid overconsumption.
Choose fermented beer: Fermented beer, such as kombucha beer, contain probiotics that can have a positive impact on the gut microbiome.
Hydrate: To counteract the dehydrating effects of beer, it's important to drink plenty of water alongside any beer consumption.
In summary, beer consumption can have negative impacts on the gut microbiome, particularly due to overconsumption, alcohol metabolism, and dehydration. To have a positive impact on the gut microbiome, it's best to limit beer consumption and choose fermented beer. It's also important to hydrate alongside any beer consumption.
Wine
Positive impacts of wine on the gut microbiome:
Moderate consumption: Moderate consumption of wine can have a positive impact on the gut microbiome by promoting the growth of certain beneficial bacteria.
Negative impacts of wine on the gut microbiome:
Overconsumption: Overconsumption of wine can have a negative impact on the gut microbiome by reducing the diversity and number of beneficial bacteria and promoting the growth of harmful bacteria.
Alcohol metabolism: The process of metabolizing alcohol in wine can create by-products that are toxic to gut bacteria and disrupt the balance of the gut microbiome.
Dehydration: Wine consumption can lead to dehydration, which can negatively impact the gut microbiome by reducing the amount of water available for gut bacteria to thrive.
Best ways to consume wine for positive impact on the gut microbiome:
Limit consumption: The best way to have a positive impact on the gut microbiome is to limit wine consumption and avoid overconsumption.
Choose red wine: Red wine is known to contain higher levels of polyphenols, which have a positive impact on the gut microbiome.
Hydrate: To counteract the dehydrating effects of wine, it's important to drink plenty of water alongside any wine consumption.
In summary, wine consumption can have negative impacts on the gut microbiome, particularly due to overconsumption, alcohol metabolism, and dehydration. To have a positive impact on the gut microbiome, it's best to limit wine consumption and choose red wine. It's also important to hydrate alongside any wine consumption.
Latest research papers we are reading:
Antidepressants found to trigger drug resistance in bacteria, contributing to antibiotic resistance.
A laboratory study unravels ways non-antibiotic drugs can contribute to drug resistance.
Antidepressants can trigger drug resistance in bacteria, even after a few days of exposure
Bacteria can develop resistance not only against one but multiple antibiotics
Antidepressants kill or stun the growth of certain bacteria, and provoke "an SOS response" which triggers cellular defense mechanisms that make the bacteria better able to survive subsequent antibiotic treatment.
In 2018, researchers found that E. coli become resistant to multiple antibiotics after being exposed to fluoxetine
The latest study examined 5 other antidepressants and 13 antibiotics from 6 classes of such drugs and investigated how resistance in E. coli developed.
Antidepressants cause the cells to generate reactive oxygen species, which activate the microbe’s defense mechanisms and the bacteria's efflux pump systems, a general expulsion system that many bacteria use to eliminate various molecules, including antibiotics.
Exposure of E. coli to antidepressants also led to an increase in the microbe’s mutation rate, and the subsequent selection of various resistance genes.
At least one antidepressant, sertraline, promoted the transfer of genes between bacterial cells, which can speed up the spread of resistance through a population.
Recent studies have found that non-antibiotic medicines that target human cells can also affect bacteria and contribute to antibiotic resistance.
People living in the same household share similar gut and oral microbiomes
How is our microbiome shaped by family, friends and even neighbors?
Social contacts throughout a person’s lifetime seed the body with microbes that could influence health and disease.
People living in the same household tend to have similar gut and oral microbiomes
The longer they live together, the more similar their microbiomes become
This raises the possibility that diseases linked to microbiome dysfunction, including cancer, diabetes and obesity, could be partly transmissible.
A team led by microbiome researchers at the University of Trento, Italy, analyzed DNA from nearly 10,000 stool and saliva samples from people all over the world,
They found a strong link between the microbiomes of mothers and those of their children, particularly early in life.
During an infant’s first year of life, half of the microbial strains in their guts were shared with their mothers.
The extent of overlap decreased as children aged, but did not vanish.
Older people, aged 50-85, still had gut microbe strains in common with their mothers.
Other family members were also an important source of gut microbes.
Sharing occurred even between households in several of the rural-living groups
The extent of household sharing was no less in people from Westernized cultures than it was elsewhere.
Next
We hope that this edition of the newsletter is helpful. In the next newsletter, we will go deep down on water. We will include what are the best ways to consume water. So, watch out next week. We promise that water is ubiquitous and the substance that we consume the most can surprise us.
Thanks
gutsphere team
Disclaimer
Please note that the information provided in this newsletter is for informational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, please consult with a licensed healthcare professional. The information contained in this newsletter is not intended to diagnose, treat, cure, or prevent any disease. The publisher and authors of this newsletter assume no responsibility for any adverse effects that may result from the use of the information contained herein.