Branched Chain Amino Acids, BCAA’s, are a common addition to the diet for bodybuilders and athletes. Here’s a new research study, published this month, that shows BCAA’s help change your gut bacteria. Specifically, the encourage more Bifidobacteria (which boosts immune function but lowers inflammation) and Akkermansia (which helps build lean muscle mass and reduce fat). As there is much research now connecting aging with inflammation, even calling it “inflammaging”, these are both great things. It’s also somewhat of a departure from the thought of usng probiotics and prebiotics to modulate the gut bacteria, adding amino acids to our microbiome toolbox!
A while back I wrote about a synbiotic (prebiotic fiber + probiotic bacteria) fermented breakfast, and I’ve improved significantly on it since then so here is an update!
The concept of a synbiotic ferment is to give the beneficial bacteria a headstart before they get introduced into the body by eating them-and then include enough fuel for the journey and any upcoming microbial challenges. With this in mind, a new study was published that verified that prebiotic fibers can selectively benefit specific bacteria down to the species level. That is very useful to know! (Chung) As a note, the best way to read this blog post and many of my others is to right-click on each of the references below and open them in new tabs, take a look at each one, then read the rest of the blog post. Then, you can skip back to the research article when you see something connecting it. The research articles about these ingredients show benefits such as increased testosterone in men, reduced body fat, increased insulin sensitivity/reduced weight gain, prevention of cancer, reduced LDL cholesterol…in other words, fairly profound benefits of letting our microbial friends have their way with the breakfast food before we consume it!
This isn’t a chemical formula, so the proportions can vary a bit and not ruin things. I tend to be someone who cooks by feel and adds a bit of this and a bit of that, so take that into account LOL. I’ll approximate what I usually use and you can adjust accordingly if need be. Note that the picture of adding the grated apple isn’t included, as the day I took these pics I didn’t have an apple! I’ll add it later though. For now, follow the text more than the pictures please 😉
- One cup gluten free oats, uncooked
- 1/4 cup dried cranberries
- 3/4 cup Kefir (I make my own with coconut milk; use what you have!)
- 3 tbsp ground Flaxseed
- 3 tbsp Inulin powder
- One organic apple, peeled and grated
- Enough extra coconut milk to make it totally wet with enough fluid to cover but not make soup (or your fave milk/substitute, but not vanilla or chocolate flavored stuff as the bacteria don’t seem to like that)
Mix all the ingredients in a glass bowl, and place on top of your fridge or other convenient place that isn’t too cold or too warm. Put a saucer under and over the bowl, as it can get frothy and try to escape! Now leave it alone for at least 24 hours, 36 or even 48 if you’re bold. When it’s a bit foamy feeling if stirred, and smells fermented, it’s ready to eat. I take 1/4 to 1/3 of the batch in another bowl, then add a handful of walnuts and some more coconut milk, and sometimes some maple syrup or molasses-just a spoonful-and even a sprinkle of cinnamon. If you heat it, you kill the bacteria so it’s probably much healthier cold. Enjoy!
It’s early morning on the Maine coast, and as I do my usual “thing” and look at my social media feeds I see a pattern on Twitter: dozens of people have either written about or retweeted references to a Lancet study showing “no benefit for Bifidobacterium breve in premature infants”. Well, that sounded unlikely to me, so I started to drill deeper into the information. First, it is important to state that several prior studies have found that Bifido does indeed help; a review of the studies by Baucells had the same conclusion. There is a very obvious major problem with the logic behind the study saying there is no benefit, and I’m going to point it out in a moment. Let’s look at a bit of background for anyone not familiar with the issues discussed.
Our bodies are colonized by trillions of symbiotic bacteria, and they help to build our immune system and keep our gut healthy (along with many other critical functions). Premature infants face several challenges, including necrotizing enterocolitis-an inflammatory infection of the intestines that is often fatal. The colonization of the intestines with symbiotic bacteria begins prior to birth, but really progresses after normal birth because of ingestion of a starter culture of vaginal bacteria and breastfeeding, which provides needed prebiotics (substances that feed beneficial bacteria) present in breast milk. Not breastfeeding is a risk factor for an abnormal gut bacterial population, as is birth by c-section, as both rob the infant of the mother’s bacteria. Premature infants often face both challenges.
The research study in question examined the use of a strain of Bifidobacterium breve in premature infants to reduce the incidence of necrotizing enterocolitis. The probiotic was added to dilute elemental infant formula, with the control group receiving only the formula. There was no benefit found to the introduction of B. breve in this manner. This finding has been trumpeted across the Twitterverse since the study was published, usually with the title just saying there is no benefit.
The first issue is that infant formula has already been shown to be inferior to human breast milk for the prevention of necrotizing enterocolitis (Hay). Why use infant formula instead of human breast milk? Apparently this is quite common, which astounds me. With the hundreds of thousands of dollars in equipment and training involved in premature infant care, human breast milk is not routinely used although it reduces fatal infections? I was actually a little shocked by this, but considering the anti-breastfeeding bias that still exists for some reason, it may not be so surprising. Corporate influence on the birth process has long promoted formula over breast, against all scientific logic.
The second issue is related to the first. One of the basic foundation concepts of probiotic interventions that is familiar to any health practitioner versed in symbiont-based health strategies is “Seed and Feed”. Adding beneficial organisms and then not feeding them does not work as well as nourishing them after their introduction. Sounds simple enough, right? Studies have already been done showing that formula and breast milk are quite different in their effect on symbiont organisms (Liu) with breastmilk being superior. Another study (Repa) showed that probiotics prevented necrotizing enterocolitis in infants fed breastmilk but not in those fed formula. Another study (Yao) found that adding Oligosaccharides (a prebiotic) to infant formula raised Bifidobacterium levels in those infants.
So, in summary, this study found that the introduction of Bifidobacterium probiotic to a premature baby receiving formula of no nutritional benefit to the organism was of no benefit. And this is somehow considered newsworthy? The concepts behind “seed and feed” are not revolutionary, complex nor undiscovered. It isn’t rocket science; if you don’t feed the organisms they do not survive. Yet, the articles referring to the study simply state “Bifidobacterium of no use in premature infants”…..which is simply not true, even if it is “on the Interwebs”.
The Symbiont Factor: http://tinyurl.com/h2m5lq8
Costeloe K, Hardy P, Juszczak E, Wilks M, Millar MR; Probiotics in Preterm Infants Study Collaborative Group.
Lancet. 2015 Nov 25. doi:pii: S0140-6736(15)01027-2. 10.1016/S0140-6736(15)01027-2. [Epub ahead of print]
Baucells BJ, Mercadal Hally M, Álvarez Sánchez AT, Figueras Aloy J.
An Pediatr (Barc). 2015 Nov 20. doi:pii: S1695-4033(15). 10.1016/j.anpedi.2015.07.038. [Epub ahead of print] Spanish.
Yao M, Lien EL, Capeding MR, Fitzgerald M, Ramanujam K, Yuhas R, Northington R, Lebumfacil J, Wang L, DeRusso PA.
J Pediatr Gastroenterol Nutr. 2014 Oct;59(4):440-8. doi: 10.1097/MPG.0000000000000443.
Repa A, Thanhaeuser M, Endress D, Weber M, Kreissl A, Binder C, Berger A, Haiden N.
Pediatr Res. 2015 Feb;77(2):381-8. doi: 10.1038/pr.2014.192. Epub 2014 Nov 25.
Liu Z, Roy NC, Guo Y, Jia H, Ryan L, Samuelsson L, Thomas A, Plowman J, Clerens S, Day L, Young W.
J Nutr. 2015 Dec 16. doi:pii: jn223552. [Epub ahead of print]
Hay WW Jr.
Neonatology. 2008/01/01 00:00; 94(4): 245-254
For the last month or so, I’ve been hauling boxes and driving a crazy number of miles. I still have another epic trip to make, getting my horse to bring him to Maine. The last trip involved pulling a very heavily loaded 30 foot trailer, and was super stressful and fatiguing. What have I been doing to maintain my brain health and energy level? Many things, actually!
Fermented oatmeal is really versatile stuff. I wrote about it in a previous post, and have been using it extensively. Adding some ground flax seed before fermentation, and walnuts/raisins/coconut milk and maple syrup afterward yields a simple and tasty treat. It’s easy to keep in a cooler while on the road and eat a bit from time to time.
I’ve also been keeping a jar of kimchee in the cooler, and often take a few bites of it during roadside stops (yes, I’ve been traveling alone mostly. On the last run, my two cats didn’t seem to mind the smell-perhaps knowing they had worse in store for me!)
Kefir and yogurt of course help to maintain a low anxiety level and good digestive function during stressful drives. As I follow a Paleo diet pretty closely, I opt for coconut kefir (make my own) and coconut yogurt usually. I’ve also made a point of deep breathing from time to time to keep my autonomic function balanced and prevent constipation or reduced circulation.
Smoked salmon is one of my favorite road foods. I love it on a gluten-free bagel, but will eat it straight out of the wrapper as well (more paleo, right? certainly feels primal eating fish with my fingers as I go down the road…) Get the kind that doesn’t have artificial color and additives if at all possible. I’ve also often eaten sardines at rest areas, as the high omega-3 content of both items should help reduce oxidative stress and inflammation secondary to pushing the brain and body this hard.
Of course, taking a good probiotic/prebiotic with a combination of Lactobacilli and Bifido organisms is a good choice, as both reduce inflammation and anxiety. Snacking on fruit, both fresh and dried, provides some good “road nibbles” while nourishing those beneficial organisms.
Doesn’t this sound like it would help maintain concentration and health while on the road? Compare that with the average person’s choice of fast food and soda while traveling and I think there is quite a contrast!
Tonight I thought I would share one of my favorite fermented foods: oatmeal, with ground flax seeds. Since it is made with kefir (fermented milk or, in this case, fermented coconut milk) and includes fiber to feed the microbes, it is more than a probiotic, it is a synbiotic. This is really easy to make, and fermented oats have been found to be very healthy. The fermentation releases more of the nutritional value of both items. Has some sour taste, but not strongly so-I got used to it quite quickly and enjoy it now.
I use coconut kefir that I make myself (see a previous post for this) but you could also use commercial kefir. Yogurt can work but more slowly as it doesn’t have as much bacteria. The first step is adding one cup of oats (preferably organic, but this is what I had today) to a bowl:
Then, add about two tablespoons of ground flax seeds:
Now the critical ingredient-the symbionts! Add 1/2 cup of kefir, then 1/2 cup of coconut milk:
Stir the whole mess up until all the dry ingredients become wet:
I usually put a plate over it to keep dust and such out of it:
Then, it goes on top of the fridge next to another batch of coconut kefir!
I typically mix this in the morning, and leave it up there until the next morning. Then, I add blueberries, cut up peaches, some walnuts, maybe a little maple syrup even. Mix it all together, and enjoy!
So, time for a treat, right? Here’s an example based on my book, The Symbiont Factor. Before reading the rest of this, open the picture and look closely. Doesn’t that look like the best vanilla ice cream/butterscotch/hot fudge sundae ever? LOL clever deception…in fact, it is plain greek yogurt, with tahini and blackstrap molasses! Why you might ask? Probiotic and Prebiotic combined with healthy fats that are metabolized into cancer-fighting agents…let me explain. Gut bacteria metabolize sesamins in sesame into mammalian lignans that are powerful substances that protect agains some cancers along with other benefits. The yogurt of course has some probiotic bacteria (I had a probiotic capsule right before eating this) and blackstrap molasses has great nutritional value (it is basically the nutrients that were removed when white sugar is made!) It is also a good source of antioxidants. Lactobacillus rhamnosus, another beneficial symbiont, can be cultured on blackstrap molasses as can other good bacteria. It serves as a prebiotic. So, this is a synbiotic treat masquerading as an ice cream sundae!
Ok, so I still drink coffee, and from the statistics I’ve read, most of you readers probably drink coffee too! I decided to try to make the coffee as healthy as possible, stacking some other health benefits along with reduction of Parkinson’s probability/severity and making the world seem like a happier place. Coffee has also been found to inhibit some types of cancer. Cocoa also has cancer-preventive properties. Cayenne pepper reduces the effects of high cholesterol, helping prevent oxidative stress to heart cells. I’ve read that the Aztecs used coffee, and cocoa and of course cayenne pepper-so why not combine the three? I know I’m not the first to do this, but it certainly does have a particular taste and kick to it! Especially (espressoly?) when made with espresso.
Recently I have been reading quite a bit about Yacon syrup and its health benefits. It turns out that yacon, which is a South American root vegetable, is processed into a molasses-like syrup that is a natural sweetener. If that wasn’t good enough, most of the carbohydrates in the syrup are not digestible, so it is a low-calorie sweetener that isn’t poisonous like Splenda. Yacon is also a prebiotic, with fiber that some of our gut bacteria just love. The species that thrive on it include Bifido and Akkermansia. Why, you ask, is that significant? Bifido is a “colonizer” species that helps to heal gut wall damage, and Akkermansia makes us burn up fat faster-increasing lean mass and lowering BMI. Akkermansia is also helpful in non-alcoholic fatty liver disease, diabetes and immune system regulation.
Since Yacon is also from the same continent (and possibly region) as the Aztecs were, I reasoned that it should be good in coffee! Now, to a double shot of espresso or a mug of normal coffee, I add a teaspoon of cocoa powder and a tablespoon of yacon syrup, and a couple of sprinkles of cayenne pepper. On occasion, I’ve also added half a teaspoon of powdered inulin (another beneficial prebiotic; this one is from Jerusalem Artichoke). The inulin seems to disappear and not add any particular flavor, but the yacon gives the coffee a slight sweetness and the molasses-like flavor complements the cocoa/coffee/cayenne trinity quite nicely! Some who have tried it say that it’s too strong a taste, while many have adopted it as a coffee drink. Our local coffee shop, the Jitterbug, will make an Aztec espresso if asked, though I have yet to introduce them to yacon as a sweetener.
So there you have it-a new coffee drink has been invented and it has some powerful health benefits!