Benefit from Resistant Starch Foods & Fibre for A Healthy Colon
Resistant Starch Bacteria for A Healthy Colon
Roles and Impact of Ruminococcus bromii in Gut Health
1. Ruminococcus bromii and Resistant Starch:
- Ruminococcus bromii, a human gut bacterium, is crucial for breaking down resistant starch found in common carbohydrates.
- It forms short-chain fatty acids such as butyrate, which serves as an energy source for the cells lining the colon.
2. Role in Gut Microbiome:
- Ruminococcus bromii's activity affects the individual's microbiome and health, varying with diet and medication.
- Higher levels of Ruminococcus bromii result in more efficient starch breakdown and generation of beneficial fatty acids.
Short chain fatty acids (SCFAs)
: The Hidden Wonders Within
- Short chain fatty acids (SCFAs) are tiny molecules with tremendous health benefits.
- Produced by the fermentation of dietary fibers in our gut, these powerful compounds have anti-inflammatory, immunoregulatory, and anti-obesity properties.
The Power of SCFAs in Disease Prevention
- SCFAs can combat inflammation, protecting against chronic diseases like arthritis, heart disease, and Alzheimer's.
- They also regulate immune responses, enhance insulin sensitivity, and inhibit the growth and spread of cancer cells.
Weight Management and Blood Sugar Control
- SCFAs aid in weight control by reducing appetite, increasing feelings of fullness, and improving fat metabolism.
- They also assist in the regulation of blood sugar levels, offering hope for managing and preventing diabetes.
SCFAs: Heart and Brain Health Allies
- SCFAs lower blood pressure, LDL cholesterol levels, and protect against plaques in the arteries.
- They possess neuroprotective properties, supporting brain function and potentially mitigating the risk of neurodegenerative diseases.
3. Impact of Diet: Eat More High Resistant Starch Foods
- High resistant starch diets prompt a rapid increase in Ruminococcus bromii abundance.
- This increase is reversible when switching to a low-carb diet.
4. Enzyme Systems and Fermentation:
- Ruminococcus bromii possesses specialized enzyme systems and amylosomes to degrade resistant starch into simpler sugars.
- Its fermentation process generates acids and alcohol, which benefit other gut bacteria.
5. Health Implications:
- Low levels of Ruminococcus bromii may lead to inefficient starch breakdown and less production of beneficial short-chain fatty acids.
- The by-products of Ruminococcus bromii’s activity support a healthy colon and may help prevent diseases like cancer.
Resistant Starch Foods that feed and help Ruminococcus bromii to Thrive
Foods that contain resistant starch, a type of starch that resists digestion in the small intestine and behaves like soluble fibre, include:
- 1. Legumes: Beans such as chickpeas, black beans, broad beans, navy beans, and lentils are rich in resistant starch and are valuable additions to a diet aimed at increasing prebiotic fibre intake.
- 2. Green Bananas: Unripe bananas contain a higher content of resistant starch compared to ripe bananas. They can be used in smoothies or cooked to incorporate into meals.
- 3. Raw Oats: Uncooked oats, such as in muesli or overnight oats, contain resistant starch and can be a beneficial addition to the diet.
- 4. Potatoes: When potatoes are cooked and then cooled before consuming, a portion of the starch is converted into resistant starch, making cooled potatoes a good source of this type of fibre.
- 5. Cooked and Cooled Rice: Similar to potatoes, cooked and cooled or reheated rice contains a higher proportion of resistant starch compared to freshly cooked rice.
Including these foods in the diet contributes to increased resistant starch intake, which in turn supports gut health and overall wellness.
Ruminococcus bromii primarily specialises in breaking down resistant starch found in common carbohydrates. However, this bacterium can also be involved in the degradation of other fibres. Its activity in the gut microbiome can vary based on diet composition, medication, and overall gut health.
Ruminococcus bromii can be impacted by the presence and activities of other bacteria in the gut, including those that might be considered "bad" bacteria. The composition of the gut microbiome, which includes both beneficial and potentially harmful bacteria, can influence the abundance and activity of Ruminococcus bromii. Imbalances in the gut microbiome, often referred to as dysbiosis, can affect the interactions among different bacterial species, potentially impacting the levels and functions of Ruminococcus bromii.
N.B. Short chain fatty acids may be small in size, but they wield immense power when it comes to our health. From their anti-inflammatory and immunoregulatory properties to their ability to combat obesity, diabetes, cancer, and protect our cardiovascular and neurological health, SCFAs are truly remarkable. By prioritizing a diet rich in fibre, resistant starch and fermented foods, you can promote the production of SCFAs in your gut, unlocking a world of health benefits. It's time to embrace the incredible potential within our bodies and create a healthier, more vibrant future. Let's harness the power of SCFAs and embark on a transformative journey to optimal well-being!