Gut Inflammation and Diet

Introduction to Gut Inflammation

• Gut Inflammation is a result of two primary factors:
  • Microbiome (less understood)
  • Gut barrier integrity (more mechanical)
• Occurs when:
  • Increase in bad bacteria (Gram-negative) with endotoxin lipopolysaccharide
  • Disrupted gut lining allows these endotoxins into the bloodstream
• Systemic and localized gut inflammation can result from these conditions.

Diet and Gut Health

Western Diet vs. Cleaner Diet Study

• Published in Gastroenterology:
  • Western Diet: 40% fat (20% saturated), 40% carbs (refined), 20% protein
  • Cleaner Diet: 20% fat (6% saturated), 60% carbs (with fiber), 20% protein
• Results:
  • Western diet increased serum lipopolysaccharides by 71%
  • Cleaner diet decreased lipopolysaccharides by 31%
• Implication: Refined carbs increase endotoxins and inflammation.

Refined Carbohydrates

• Study in American Journal of Nutrition:
  • Refined carbs vs. whole food carbs
  • Refined carbs increased inflammatory cytokines (IL-6)
  • Short-chain fatty acids production decreased
  • Impacts glucose modulation and gut healing

Animal Protein and Gut Health

• Importance of Glutamine:
  • Found in meat and dairy
  • Fuels gut lining cells
  • Supplementation decreases intestinal inflammation
  • Encourages consumption of quality animal protein

Fiber Intake

• Study in Genome Medicine (307 people):
  • High fiber diet correlates with less inflammation
  • Better shifts in microbiome
  • Replacing refined foods with whole foods is beneficial

Additional Factors Affecting Gut Health

Trans Fats

• Found in margarine, peanut butter, Oreos
• Hydrogenated oils/trans fats degrade gut health

Spices and Curcumin

• Curcumin (from turmeric) has anti-inflammatory effects
• Blocks negative effects of lipopolysaccharides
• Decreases gut barrier breakdown

Fried Foods

• Study in Diabetes Care:
  • Fried foods increase bad gut bacteria and inflammation
  • Decrease in bacterial richness

Fermented Foods

• Regions with high intake have healthier gut profiles
• Study in Frontiers in Immunology (26 RCTs):
  • Probiotics (from food or supplements) reduce intestinal permeability

Soda Consumption

• Study in Medicine (130,000 people):
  • High soda intake linked with Crohn's disease
  • Tea consumption linked with lower gut issues

Key Takeaways

• Dietary Recommendations:
  • Avoid refined carbohydrates and trans fats
  • Consume whole foods, high in fiber
  • Include fermented foods and tea
  • Consider animal protein for glutamine
• Lifestyles:
  • Avoid grazing, allow gut rest
  • Implement periodic fasting

Conclusion

• Gut health influences overall systemic health and should be maintained through mindful dietary and lifestyle choices.