The Hidden Link: Inflammation, Chronic Disease, and Your Gut Microbiome
Did you know that many chronic diseases, such as heart disease, diabetes, hypertension, metabolic syndrome and even Alzheimer’s, are often referred to as diseases of lifestyle consequence? A fascinating area of study is the connection between inflammation, chronic disease and the gut microbiome. If chronic disease is the fire in your body, inflammation can be the match that lights it and a disrupted gut microbiome is the oxygen that feeds the fire. Here we will explore how nutrition can influence the gut microbiome and help mitigate inflammation, thereby reducing the risk of chronic diseases. Let’s dive in.
Understanding Inflammation and Chronic Disease
Acute inflammation is a natural and necessary defense mechanism of the body to protect from injury or infection. But, many times, people may experience chronic low grade systemic inflammation that can be triggered by a range of factors including poor diet, stress, lack of physical movement and exercise, poor sleep, environmental exposures and factors. Important connections have been made between the immune system and inflammatory processes that are involved in a range of mental and physical health problems common in today's modern society. Some statistics describe that as much as 50% of all deaths can be attributed to inflammation related diseases. These are heart disease, stroke, diabetes, cancer, chronic kidney disease, non-alcoholic fatty liver disease, autoimmune conditions and neurodegenerative conditions such as Alzheimers. Aside from outright physical disease states, chronic low grade systemic inflammatory conditions can be expressed in a range of other symptoms and behaviors such as sadness, apathy, fatigue, reduced libido, poor sleep and withdrawal.
The Gut Microbiome & Inflammation
As written in other posts, a healthy microbiome is essential to overall systemic health. Dysbiosis or inflammation in the gastrointestinal lining can be a primary or secondary factor in disease onset, progression and continuation. That is why it is the oxygen to the fire or the fire itself. The microorganisms that reside in the GI tract play a pivotal role in regulating our immune system and modulating inflammation. Some bacteria have been linked to a range of metabolic issues such as insulin resistance and weight gain, autoimmune reactions and conditions as well as inflammation. So a healthy microbiome is important in our overall health, not just in functional digestive disorders such as IBS, SIBO or IBD.
Your diet and lifestyle play a huge role in the state of your microbiome. A diet high in processed foods, saturated fats, refined carbohydrates and added sugars can disrupt your unique microbiome balance, feeding and promoting some bacteria while lowering others creating what is called dysbiosis. Additionally, some eating patterns, those high in sugars, fats and animal proteins can alter the physiology of your digestive enzymes and bile acids. These physiological changes also feed and promote certain strains of bacteria that lead to inflammation.
For example, Akkermansia Muciniphila is one out of thousands of commensal microbes in your gut. This particular bacterium has been found to be lower in people with inflammatory disorders and diseases such as insulin resistance, cardiovascular disease as well as obesity and higher in endurance athletes, people with lower BMI and in the absence of these conditions. On the flip side, a bacteria called Bilophila Wadsworthia, has been demonstrated to induce a variety of metabolic dysfunction and be related to an increase in inflammation and increase intestinal permeability. High fat and high animal protein diets are thought to feed b. Wadsworthia while fibers, polyphenols, prebiotics and resistant starches are thought to increase Akkermansia Muciniphila.
Nutrition, the Gut Microbiome & Inflammation:
Diet has a profound impact on the composition and function of the gut microbiome. The two examples provided are but a very small view into the interplay diet and lifestyle factors have on the composition of our gut microbiome and more research is needed to really understand the impact of modulating an individual's unique expression of their microbiome. What is understood today, is that certain dietary patterns can promote the growth of beneficial bacteria, while others can contribute to dysbiosis and inflammation which can contribute to chronic disease states. Here are some key dietary factors to consider.
Fiber-Rich Foods:
A diet abundant in fiber from fruits, vegetables, whole grains, legumes, and nuts supports a diverse and healthy gut microbiome. Fiber acts as a prebiotic, providing nourishment for beneficial bacteria. These bacteria ferment fiber into short-chain fatty acids (SCFAs), such as butyrate, which have potent anti-inflammatory properties.
Fermented Foods:
Fermented foods like yogurt, kefir, sauerkraut, and kimchi are excellent sources of probiotics. These foods that contain beneficial bacteria help restore microbial balance, strengthen the gut barrier, and reduce inflammation.
Omega-3 Fatty Acids:
Omega-3 fatty acids found in fatty fish (salmon, sardines), flaxseeds, chia seeds, and walnuts have been shown to have anti-inflammatory effects. Incorporating these healthy fats into your diet can help reduce inflammation and support a healthy gut.
Antioxidant-Rich Foods:
Chronic inflammation generates harmful molecules called free radicals, which can damage cells and contribute to disease development. Antioxidant-rich foods and vitamins such as Vitamin C, E and A, like berries, leafy greens, colorful vegetables - think red, orange and yellow, as well as green tea help combat free radicals and reduce inflammation. Matcha tea specifically is a great source of both L-theanine helpful in mood, energy and antioxidants.
Spices & Seasoning
Seasonings and spices such as turmeric, ginger, peppermint, fenugreek, fennel and cinnamon can be very beneficial to our gut health providing antioxidant qualities, anti-inflammatory properties and are sometimes used in functional digestive disorders to promote digestion.
Limiting Processed Foods and Added Sugars:
Processed foods and refined flours (white breads, bagels, packaged foods and snacks) and those high in added sugars are associated with gut dysbiosis, increased inflammation, and chronic disease risk. Limiting or avoiding these foods can help maintain a healthy gut microbiome and reduce inflammation.
Empower Your Health
Diet diversity, meaning an abundance of different foods and one rich in plant foods is critical for the balance of your gut microbiome as well as in preventing systemic inflammation. The intricate interplay between inflammation, chronic disease, and the gut microbiome highlights the importance of nutrition in maintaining optimal health. By adopting a diet rich in fiber, pre and probiotics, omega-3 fatty acids, and antioxidants, while minimizing processed foods and added sugars, you can support a healthy gut microbiome, reduce inflammation and reduce your risk for developing chronic disease. It is important to note that your microbiome can shift for better or worse in a matter of weeks so focusing on consistency and small dietary shifts can make a significant impact in promoting long term health and well being.
Disclaimer: The information provided in this article is for educational purposes only and should not replace medical advice. Consult with a healthcare professional before making any significant changes to your diet or lifestyle.
References:
Al Bander, Z., Nitert, M. D., Mousa, A., & Naderpoor, N. (2020). The Gut Microbiota and Inflammation: An Overview. International journal of environmental research and public health, 17(20), 7618. https://doi.org/10.3390/ijerph17207618
Furman, D., Campisi, J., Verdin, E., Carrera-Bastos, P., Targ, S., Franceschi, C., Ferrucci, L., Gilroy, D. W., Fasano, A., Miller, G. W., Miller, A. H., Mantovani, A., Weyand, C. M., Barzilai, N., Goronzy, J. J., Rando, T. A., Effros, R. B., Lucia, A., Kleinstreuer, N., & Slavich, G. M. (2019). Chronic inflammation in the etiology of disease across the life span. Nature medicine, 25(12), 1822–1832.
Derrien, M., Belzer, C., & de Vos, W. M. (2017). Akkermansia muciniphila and its role in regulating host functions. Microbial pathogenesis, 106, 171–181. https://doi.org/10.1016/j.micpath.2016.02.005
Scazzocchio, B., Minghetti, L., & D'Archivio, M. (2020). Interaction between Gut Microbiota and Curcumin: A New Key of Understanding for the Health Effects of Curcumin. Nutrients, 12(9), 2499. https://doi.org/10.3390/nu12092499
