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Gut Microbiome and Fermented foods

by admin in Research April 9, 2021

Want to learn more about the Gut and its relationship to our diet and body? Here is my research paper aiming to answer some common questions on both the science of the gut and of Fermented foods and drinks. Happy reading!

This research paper in a nutshell:

We host a surprisingly large community of microorganisms in our gut. Research on this topic is cutting edge with many studies ongoing. So far, studies have found that the bacteria and yeasts that reside within us play a huge role in determining and maintaining our health. Our diets determine the levels of specific strains of microbes in our guts and their ability to carry out processes in which keep us healthy. Research has found that our microbes are involved in:

A diet high in fiber, ie plant based foods, is ideal to feed our microbes, enabling them to carry out the complex processes that keep us healthy. Diets high in protein, a high meat diet, cannot offer the same potentials and is more likely to lead to inflammatory diseases. Fermented foods and drinks contains live cultures; the beneficial bacteria and yeasts capable of carrying out the processes in which maintain optimum health. Added to the gut, along with prebiotics (foods which desired bacteria feed on), significantly increases the potential for the maintenance of a balanced gut microbiome which can lead to many reported health benefits, including those listed above.

Sauerkraut and Kimchi have been eaten throughout the ages. Fermentation is a form of food preservation and is traditionally used as a method of storing food for the winter in sparse conditions or climates. It turns out that fermenting foods has many other additional benefits and is commonly eaten all year round in certain communities for it’s nutritional value . As mentioned above,  research is still in its infancy around these topics, but so far, studies or reports have found that by fermenting foods, new nutrients are created such as B vitamins and Omega 3 fatty acids, the bioavailability of nutrients is increased, and certain toxins are broken down into benign forms (Katz, p2).

Kombucha -Jun, or simply ‘Jun Tea’, uses raw honey and green tea unlike its sister, Kombucha, which is commonly made using raw cane sugar. Vigouroots uses the best local honey which has been produced with as little processing as possible, as bee friendly as can bee (ie no sugar feeds) and with no chemicals (ie for hive cleaning etc) . Good raw honey and good organic green tea’s both have well researched health properties, which you can read about further on.

Like anything there are potential risks to certain consumers. Firstly, a sudden change in the gut community could potentially cause some upset during the initial stages of introducing fermented foods. Therefore, over-consumption is not advised, especially if fermented foods are new to you. Second, Kombucha-Jun contains low levels of alcohol, which consumers may want to avoid.

What is Sauerkraut?

Sauerkraut is a traditional German side dish packed with nutrients.
It is made by lactic acid fermentation which produces health promoting bacteria, enzymes & acids known to help balance the gut flora.
Vigouroots uses a generous amount of fresh, organic Ginger & Turmeric root as well as Garlic & seeds which are known for their nutritious, anti-inflammatory & antioxidant values and their incredible flavour!

What is Kimchi?

Kimchi is a traditional Korean side-dish packed with nutrients to accompany any meal. It is made in a similar way to Sauerkraut; by lactic acid fermentation, which produces health promoting bacteria, enzymes & acids. Vigouroots uses organic miso paste (fermented soy) which gives the Kimchi a depth of flavour, as well as a generous amount of fresh, organic Turmeric & Ginger root and Garlic which are all known for their anti-inflammatory, antioxidant and nutritious value. Kimchi also contains radish and chilli. It has quite a kick!

What is Kombucha Jun?

A green tea and honey drink, fermented with live cultures. Effervescent to sparkling and sweet with a tantalising tang, served cold.

Where does Jun originate from?

Based on ancient lore, Kombucha-Jun is thought to have originated in the Far East, dating back to 600 B.C, originating in the Tibetan Himalaya where it is believed Lau Tsu gave an heirloom culture to the monks of Bon in Tibet (Fedder, 2017) ^[5], although evidence of this is unclear. Research suggests its origins are somewhat mysterious

How is it made? How does it differ from regular Kombucha?

Regular Kombucha is made with black tea and sugar, whereas Kombucha-Jun is created with green tea and raw honey. Both are fermented with a SCOBY (Symbiotic Culture Of Bacteria and Yeasts), although the strains and compositions differ as to what they feed on (sugar and black tea or honey and green tea).

Both Kombucha-Jun and Kombucha are ferments made from the Camellia Sinensis plant (tea) and a form of Sucrose. Kombucha-Jun has a sweeter and more subtle taste than Kombucha which is normally quite sour. Jun culture is usually more bacteria dense and contains fewer yeasts than the culture used to ferment sugar Kombucha ^[1]. Yeast performs fermentation to obtain energy by converting, in this case, honey, into alcohol, and bacteria to convert to lactic acid (Helmenstine, 2019) ^[10]. There are low levels of alcohol in the brew due to this although there are microbes contained within the SCOBY which feed on the alcohol, lowering its final content. The SCOBY also contains lactic acid bacteria which are known for their beneficial health properties, which there is more on below.

In using Green tea as opposed to black, a higher nutritional value is provided. Green tea contains around 30% polyphenols which is an ideal food for the bacteria (more on that later). Green tea is also lower in caffeine than black tea.

A bit about our Gut Microbiota

The gut microbiota (the collection of microorganisms that reside within the gut) is key to shaping our diets impact on host health and disease. It is a complex community with around 160 bacterial species being found in the gut of any individual, and 1000 species in total including the colonic microbiota (Gibson et al, 2017) ^[7], making up tens of trillions of individual microorganisms and weighing up to 2kg!

According to Rob Knight – Professor of microbiology, the current estimate is that, out of the 37.2 trillion cells in the Human Body, 43% are Human and 57% are mostly intestinal bacteria (Knight, 2017) ^[11]. Furthermore, the gene set of the gut microbiota is estimated at around 3 million genes – 150 times larger than that of the human genome (Gibson et al, 2017).

These surprising statistics tells us that our bodies are made up of more gut bacteria cells than human cells and genetically, we are 150 times more gut microbiota than human! This huge and diverse microbial community makes an important contribution to human metabolism, plays a significant role in the prevention or development of a range of diseases including gastrointestinal diseases such as inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), colon cancer, and antibiotic-associated diarrhoea (Gibson et al, 2017). More recent studies have found that it may also be involved in obesity and diabetes (Gibson et al, 2017) and has been shown to influence diet and behaviour as well as anxiety, depression, hypertension and a variety of other conditions (Sheikh, 2017).

You may have heard the Gut being named our ‘second brain’, and rightly so it seems. In a BBC documentary, Michael Mosley outlines the research that reveals the ‘ways in which our guts exert control over our mood and appetite’ (BBC TV, 2012). He states that the research had found a network comprising of 100 million neuron cells which line the stomach and gut. This network is connected to and communicates with the brain via the Vagus Nerve, which acts as a communicator between the organs and central nervous system, triggering immune and hormonal responses (Browning et al, 2017) ^[4] that contribute to these complex processes.

Our diets are therefore, vital to our overall health. We not only feed ourselves when we consume, but also the 57% of our cellular make up – our microbes. Nutrients available to the microbiota determine the constitution of species and the produce of their metabolism which has a strong influence on the metabolic phenotype of the host (Gibson et al, 2017). In turn, this affects appetite regulation, energy homeostasis, vitamin synthesis and the secretion and absorption of different substances, including vitamins and minerals, by the gut.

The gut microbiota has to be adaptable to change as the environment of the gut changes as a result of our diet. A diet that changes due to seasonal availability and food availability is perfectly normal. However, a loss of balance in the gut due to a consistent unhealthy diet or extremely fluctuating diet can lead to ‘dysbiosis’. Dysbiosis can be linked to many health problems including functional bowel disease, inflammatory bowel disease (IBS), allergies and in some cases, obesity and diabetes (H.V.M.N, 2019) ^[10].

How a high fibre compared to a high protein diet affects our gut microbiota

A diet high in fibre has been shown to increase the ability of our gut bacteria to catalyse the all important disease-preventing chemicals to be distributed effectively around the body. A diet high in protein, in other words, a high meat diet, does not provide the necessary ingredients to initiate these processes and is more likely to lead to inflammation, which in turn can lead to many health issues (Osmosis, 2019) ^[14].

Gut microbes metabolise prebiotics. Prebiotics are foods for the microbes, they are the components of our diet in which the microbes can metabolise. From consuming the prebiotics, the microbes produce short chain fatty acids in the gastrointestinal tract. These short-chain fatty acids nourish the cells that line the gut and are associated with reducing risk of cancers such as colonic cancer, enhancing calcium absorption as well as many other processes which are vital for many functions including our own metabolism. Short chain fatty acids also enter the bloodstream and travel to other organs where they act as signals to communicate with the brain as well as regulate the immune system and reduce inflammation.

A diet high in fibre, a plant based diet, promotes the presence of bacteria with a higher capacity to ferment prebiotic fibre which results in increased production of short-chain fatty acids leading to these many health benefits (Osmosis, 2019).

This information comes from cutting edge research. The gut microbiota and its relationship to the holistic self and health of our bodies and minds is an exciting and currently emerging area of research.

So what are the benefits of consuming fermented foods and drinks?

Firstly, it needs to be outlined that the Food Standards Agency (FSA) recently prohibited many companies from labelling or selling fermented products as a ‘probiotic’ or even ‘healthy’ unless there is sufficient Gold Standard research evidence and the approval of the FSA to do so. You may have noticed that in 2018-2019, companies such as Actimel and Yakult, who manufacture live culture yoghurt, had changed their product labelling. As this area of research is cutting edge with many studies currently undergoing, the availability of sufficient evidence is not enough to promote the use of fermented products. Therefore, ‘I officially state that Vigouroots does not claim any health benefits to drinking its Kombucha-Jun product’.

Now that’s done, I’ll outline some information gathered through independent research found on the ingredients I use, the effects on the body and on fermented products. I have experience in research and have aimed to provide unbiased and balanced information. I would highly encourage anyone to do their own research on the benefits and risks of consuming fermented foods and drinks and decide if it is right for you. Always follow your gut!

Fermented foods add live microbes (known as probiotics) to the intestinal tract. These microbes are bacteria and yeasts effective of processing compounds to produce the necessary chemicals that catalyse the processes in which keep us healthy. With a sufficient population of beneficial microbes in the gut mixed with a healthy diet, digestion, absorption, elimination, and detoxification are carried out properly (Admin, 2017) ^[2].

Strains of beneficial bacteria include lactobacillus and bifidobacterium. In order for a product to be considered a true probiotic, it has to have sufficient living beneficial bacteria that survive food processing.

Vigouroots will never pasteurise or artificially carbonate our products. Raw and lively is the only way to eat fermented foods to ensure maximum health benefits.  Due to this, the Kombucha Jun has shorter shelf life, ranging from 1 to 3 months depending on the fruit content. The reason for this is that the drink continues to ferment in the bottle as it matures, becoming fizzier and sometimes growing its own baby scoby in the bottle! The Kimchi & Sauerkraut seems to get better with age, but must be kept cold and clean.

A lot of fermented foods found in the supermarket, especially Kombucha, has likely been pasteurised or artificially carbonated which unfortunately affects the levels and compositions of culture in the product and the resulting benefits for the consumer.

There have been many reported health benefits from consumers of fermented foods and drinks. As noted above, official research is lacking in this area so the following list must be taken with caution and knowledge that this list has been derived from testimonies and individual insight only.

With the above in mind, consuming fermented foods could help these following health issues:·

Arthritis and Rheumatism· Anaemia· Asthma and allergies· Bladder stones and kidney issues· Bloatedness and other digestive issues· Boosting energy levels and stamina· Brain fog· Chronic fatigue syndrome· Cellulite· Constipation and diarrhoea· Candida· Diabetes· Forms of Cancers· Memory Issues· Mental clarity· High blood pressure· High cholesterol· Heartburn· Skin disorders (ie acne, psoriasis, eczema, atherosclerosis)· Toxicity (ie gout)

Sandor Katz, a world renowned fermentation expert, states that consuming a variety of fermented products will produce healthier results. (Katz, p..)

Potential risks

While studies on Fermented foods with regards to side effects on the human body are lacking, there are some testimonials to be found on side effects of regular Kombucha. The most common is loose stools. Other reported side effects include stomach cramps, skin breakouts, slight dizziness, tiredness, muscle aches, arthritic flare-ups, headaches, insomnia and congestion.

Often these side effects are caused by contamination of the brew due to unhygienic production. Or can be caused by the re-balancing of intestinal microbiota thanks to probiotic action with the symptoms often only temporarily present.

Re-balancing of the gut may involve dying off of bacteria that has grown out of proportion (which could lead to dysbiosis mentioned earlier). This process would produce toxins which enter the blood stream and aggravate existing complaints. This is the reason fermented foods and drinks may not be suitable for some immune-compromised individuals and it is advised to not over consume.

Often, once the gut microbes have reached balance, these side effects may ease drastically or disappear completely.

So far, I have had no reports of negative side effects from my fermented products, but many positive ones!

A bit about Organic Raw Honey (used in Kombucha Jun)

Vigouroots sources organic, Raw Honey produced on Dartmoor as ethically and environmentally friendly as is possible.

Raw honey is known to be a powerful antioxidant, anti-inflammatory, anti-bacterial and anti-fungal due to its high phytonutritional content (Goldman, 2018) ^[8]. According to Mohan et al (2017) ^[12], Honey is also being recognized as a potential prebiotic. It contains oligosaccharides that can promote the growth of the beneficial bacteria lactobacilli and bifidobacteria as well as increasing their efficacy.

Raw honey also contains antimicrobial components which can act synergistically with beneficial bacteria against certain pathogens. It is also reported to increase levels of short-chain fatty acid production (Mohan et al, 2017). Raw Honey also contains varying levels of organic acids, vitamins, enzymes, bee pollen and bee propolis. These include antioxidant substances such as: Phenolic acids, Flavonoids and Eighteen amino acids and their corresponding enzymes (Berry, 2019) ^[3].

A reported risk to consuming raw honey, especially for infants under 1 year of age, is Botulism, a condition caused by contamination of harmful spores, but this occurrence is very rare (NHS, 2018) ^[13].

A bit about Green Tea (used in Kombucha Jun)

Green tea is a good source of vitamins, minerals and antioxidants and a great source of food for our gut microbes.

Green tea is known for its high levels of Polyphenols (around 30%!) – micronutrients known to aid neurodegenerative, cardiovascular, digestive, weight and diabetic issues/disease. Polyphenols are therefore anti-ageing and aid learning and memory. They have been shown to be processed by microbes and affect their composition (Gunnars, 2018) ^[9].

Green Tea contains the amino acid L-theanine which increases the activity of GABA, which has anti-anxiety effects and can increase dopamine levels. Green tea also contains caffeine, with lesser amounts than black tea or coffee.

Studies have shown that L-theanine and caffeine can have synergistic effects with the combination of the two being particularly potent at improving brain function. In some studies, green tea has shown to increase fat burning processes and improve physical performance (Gunnars, 2018).

There are many vitamins in Green Tea including: Vitamin A, D, B and C and Minerals including: Manganese, Zinc and Chromium (Dossantos, 2016).

Please find information on more ingredients used in my products under Medicinal Herbs

Disclaimer

Vigouroots does not claim any health benefits to consuming their fermented products. Information provided in this paper is of independent research, with references provided below. Fermented products may be unsuitable for pregnant women, children or immunocompromised individuals. Kombucha Jun Contains low-levels of alcohol. Contains live cultures. Consumer drinks at own risk.

References

^[1] – Admin, (2016) ‘The Ultimate guide to Making Jun Tea (Kombucha’s Sweeter Cousin), Kombucha Home (July 15th, 2016) Found at: http://kombuchahome.com/ultimate-guide-to-making-jun-tea/)

^[2] – Admin, (2017) ‘The Ultimate Jun Tea FAQ: Everything You Need to Know’, Kombucha Home (May 4th, 2017) Found at: http://kombuchahome.com/ultimate-jun-tea-faq-everything-need-know/

^3] – Berry, J. (2019) ‘How are raw honey and regular honey different?’, Medically reviewed by Katherine Marengo LDN, R.D.MedicalNewsToday(April 15, 2019), Found at : https://www.medicalnewstoday.com/articles/324966.php

^[4] – Browning, Kirsteen N., Verheijden, S., Boeckxstaens, Guy E. (2017). ‘Gastroenterology: The Vagus Nerve in Appetite Regulation, Mood, and Intestinal Inflammation’, aga, Volume 152, Issue 4, pages 730-744 (March 2017). Found at: https://www.sciencedirect.com/science/article/pii/S0016508516354877

^[5] – Fedder, A. (2017) ‘Know the difference between Kombucha and Jun’, Faithful To Nature (Oct 3 2017) Found at: https://www.faithful-to-nature.co.za/blog/difference-between-kombucha-and-jun/Dossantos, N. (2016), ‘7 Health Benefits of Green Tea’, TheActiveTimes (July29, 2016). Found at: https://www.theactivetimes.com/fitness/nutrition/7-health-benefits-green-tea

^[7] – Gibson, G., Heinken, A., Rowland, I., Scott, K., Swann, J., Thiele, Ines., Tuohy, K. (2017) ‘Gut microbiota functions: metabolism of nutrients and other food components’, Springer, European Journal of Nutrition, 57(1): 1–24 (April 9 2017). Found at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5847071/

^[8] – Goldman, R. (2018) ‘The Top 6 Raw Honey Benefits’, Healthline,Medically reviewed by Katherine Marengo, LDN, RD, specialty in nutrition (December 13, 2018).Found at: https://www.healthline.com/health/food-nutrition/top-raw-honey-benefits

^[9] – Gunnars, K. (2018) ’10 Proven Benefits of Green Tea’, healthline, (January 17 2018) Found at: https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea

^[10] – Helmenstine, A.M. (2019) ‘What Is Fermentation? Definition and Examples’, ThoughtCo.(Jan 22, 2019) Found at: (https://www.thoughtco.com/what-is-fermentation-608199)H.V.M.N (2019) ‘Gut Microbiome: Impact of Diet & Intermittent Fasting. Research Roundup’, H.V.M.N, (Jan 5, 2019) Found at: https://www.youtube.com/watch?v=FXYlhjodhcY

^[11] – Knight, R. (2017) ‘Connecting our dynamic gut microbiomes to the brain’, Calit2ube(May 24, 2017) Found at: https://www.youtube.com/watch?v=jQgkHg-5cns

^[12] – Mohan, A., Quek, S-Y., Gutierrez-Maddox, N., Gao, Y., Shu, Q (2017) ‘Effect of honey in improving the gut microbial balance’, Food Quality and Safety, Volume 1, Issue 2 (1 May 2017), Pages 107–115, https://doi.org/10.1093/fqsafe/fyx015 (Published 29 May 2017). Found at: https://academic.oup.com/fqs/article/1/2/107/3860141

^[13] – NHS (2018) ‘Botulism’, NHS, (Reviewed on 26 November 2018) Found at: https://www.nhs.uk/conditions/botulism/

^[14] – Osmosis, (2019), ‘prebiotics and prebiotics’, Osmosis (April 17, 2019). Found at: https://www.youtube.com/watch?v=0z47wLZ4-O4

^[15] – Sheikh, K. (2017) ‘NEUROSCIENCE: How Gut Bacteria Tell Their Hosts What to Eat’, SCIENTIFIC AMERICAN (April 25, 2017). Found at: https://www.scientificamerican.com/article/how-gut-bacteria-tell-their-hosts-what-to-eat/