Supplements for healthy gut
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Beta · 20 papersSupplements for Healthy Gut: A Comprehensive Review
Maintaining a healthy gut is crucial for overall well-being, as it plays a significant role in digestion, immunity, and even mental health. Various dietary supplements have been studied for their potential to enhance gut health. This article synthesizes the latest research on several key supplements, including blueberries, vitamin D, fruits and vegetables, probiotics, polyphenols, synbiotics, protein supplements, and human milk oligosaccharides (HMOs).
Blueberries and Gut Health
Blueberries: A Source of Bioactive Components
Blueberries are rich in bioactive compounds that can positively influence gut health. Research indicates that blueberry supplementation can improve intestinal morphology, reduce gut permeability, suppress oxidative stress, ameliorate gut inflammation, and modulate the composition and function of gut microbes. These findings suggest that incorporating blueberries into the diet could be beneficial for maintaining a healthy gut.
Vitamin D and Gut Microbiota
Vitamin D: Enhancing Microbial Diversity
Vitamin D deficiency is prevalent and has been linked to gut dysbiosis and inflammation. Supplementation with vitamin D in healthy individuals has been shown to significantly increase gut microbial diversity. Specifically, it increases the Bacteroidetes to Firmicutes ratio and the abundance of health-promoting probiotic taxa such as Akkermansia and Bifidobacterium. This suggests that vitamin D supplementation could be a valuable strategy for improving gut health.
Fruits and Vegetables Supplement
Fruits and Vegetables: Modulating Gut Microbiota
A formulated fruit and vegetable supplement (FVS) has been shown to modify gut microbiota composition and metabolites. The FVS group exhibited a decreased abundance of the genus Ruminococcus and an unclassified genus from the family Erysipelotrichaceae, while increasing the genus Faecalibacterium and other beneficial bacteria. This indicates that fruit and vegetable supplements can positively influence gut microbiota and potentially reduce pro-inflammatory responses.
Probiotics and Gut Health
Probiotics: Transient Improvements
Probiotic supplements are widely recognized for their health benefits. In healthy adults, probiotics can lead to transient improvements in gut microbiota concentration, immune system responses, stool consistency, and bowel movements. However, the ability of probiotics to cause persistent changes in gut microbiota remains inconclusive, highlighting the need for further research.
Polyphenols and Gut Microbiota
Polyphenols: Shaping Gut Microbiota
Polyphenol supplementation has been shown to stimulate the abundance of health-promoting species such as Lactobacillus and Bifidobacterium while inhibiting pathogenic species like Clostridium. This suggests that polyphenols can beneficially shape gut microbiota, contributing to overall health.
Synbiotics and Gut Health
Synbiotics: Enhancing Beneficial Bacteria
Synbiotic supplements, which combine probiotics and prebiotics, have been found to significantly increase fecal Lactobacillus paracasei numbers. However, they have little effect on immunity in healthy individuals. This indicates that synbiotics can enhance the presence of beneficial bacteria in the gut.
Protein Supplements and Gut Microbiota
Protein Supplements: Potential Negative Impact
Long-term protein supplementation in athletes has been shown to increase the abundance of the Bacteroidetes phylum while decreasing health-related taxa such as Roseburia, Blautia, and Bifidobacterium longum. This suggests that protein supplements may have a negative impact on gut microbiota, warranting further investigation.
Human Milk Oligosaccharides (HMOs)
HMOs: Promoting Beneficial Bacteria
Human milk oligosaccharides (HMOs) are known to shape the infant gut microbiota by promoting the growth of specific bacteria, especially bifidobacteria. Supplementation with HMOs in adults has been shown to increase the relative abundance of Actinobacteria and Bifidobacterium while reducing Firmicutes and Proteobacteria. This indicates that HMOs can be a valuable strategy for promoting beneficial gut bacteria in adults.
Conclusion
In summary, various dietary supplements, including blueberries, vitamin D, fruits and vegetables, probiotics, polyphenols, synbiotics, protein supplements, and HMOs, have shown potential in enhancing gut health. While some supplements like blueberries, vitamin D, and polyphenols have demonstrated clear benefits, others like protein supplements may have adverse effects. Further research is needed to fully understand the long-term impacts of these supplements on gut health.
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