Lecture 14: Gut Health & Neutraceuticals Flashcards
SCFA
short chain fatty acid
SCFA DO 1
chemical signals that go to the brain and change what happens there
Non-western food has more SCFA because (3)
high fiber foods (fruits, veggies, whole grains) -> production of scfa
good bacteria -> increase synthesis of the feel good neurotransmitters dopamine and serotonin
decrease production of stress hormones cortisol and noradrenaline
Link gut health to appetite
healthy diet -> growth of good bacteria -> better regulation of satiety hormones -> less cravings better portion control
leaky gut
a theory that the intestinal lining loses its integrity/function as a “barrier of defense”, making the body more susceptible to gastro-intestinal issues and compromised immunity.
microbiota-gut-brain axis, potential links to microbiome 6 (leaky, immune, brain, mood, hormone, chronic)
- intestinal health - leaky gut*, IBD
- immune health (e.g. eczema, respiratory illness)
- cognition and behaviour
- mood, emotions, mental health
- hormone system function
- chronic disease (obesity, diabetes, cancer)
GABA (Gamma-amino-butyric acid)
(Def, levels, impacted by, benefits)
is a neurotransmitter that has a calming effect on the nervous system;
high levels reduce nervous system excitability; low levels linked to mood disorders, anxiety, chronic pain;
dietary quality/ gut health impacts GABA levels
GABA improves focus, ability to fall and stay asleep
gut dysbiosis and brain health (nutrients, inflammation, chemicals, hunger, mood, anxiety, depression, sleep)
- impaired absorption of important nutrients for brain health
- gut inflammation -> brain inflammation
- changes in cytokine and peptide secretions -> dysregulation in brain
- hunger signaling and cravings can be affected by an imbalanced gut
- reduced dopamine production -> mood swings
- reduced gaba production -> anxiety
- reduced serotonin synthesis -> depression
- inadequate melatonin production -> insomnia
seitan
meat alternative made from wheat gluten
protein and gut (animal and fibre effect)
may produce toxic compounds -> growth of unhealthy bacteria
animal protein + veggies/fibre/resistant starch -> reduce production of toxic compounds
fat and healthy gut
high omega 6: pro-inflammatory
empasize intake of omega 3
CHO and healthy gut
high fibre, plant-based sources
promotes production of SCFA
FIBRE and healthy gut
nuts, legumes, veggies, fruits, whole grains
prebiotics and healthy gut
foods containing special carbohydrates (oligosaccharides, inulin) that support the growth of healthy bacteria in the gut
fermented foods and probiotics
naturally contain higher levels of healthy bacteria
probiotic and prebiotic
probiotics: good bacteria living in your gut -> bread down food and support gut healthy
prebiotics: food for the bacteria, come from the non-digestible fibre in certain foods
How do phytochemicals benefit humans?
improve health and longevity by protecting cells and organs against damage, DNA mutation
PC act in same protective pathways as exercise
