Nutritional Science takes into account anatomy & physiology and biochemistry. In order to really understand Nutrition, you need to look beyond the food - what happens down at cellular level- where the real work is done!
The Large Intestine - the Bowel
The large intestine is the portion of the digestive system most responsible for the absorption of water from the indigestible residue of food.
The ileocecal valve of the ileum (small intestine) passes material into the large intestine at the cecum (aka caecum).
The microbiome is located in this portion (see section below).
Bloating and Gut Microbiome
The large intestine is home to our best friends --our bowel buddies aka gut microbiome.
Firstly - what is bloating and what are some general causes?
Bloating is
the distention of an organ within the body
Stretch receptors can result in
pain, cramps, nausea, vomiting, diarrhea, constipation, flatus, burping
Main areas of the digestive system are
the stomach, small intestine and large intestine
Causes can be
food & beverage, physical, physiological, behavioural, microbiological and disease related
Food related:
Starchy Carbohydrates
Gluten
Wheat
Dairy/Milk/Lactose
Fruit & Vegetables/Fructose
Excess quantity of water
Other causes:
Othe casues
Water >1L at a time – stomach bloat;
Artificial Sweeteners – affect gut biome - gas
“diet” drinks fizzy/gassy – stomach bloat; AS – gut biome - gas
Carbonated drinks- fizzy/gassy – stomach bloat
Caffeinated drinks – stomach bloat; gut biome – LI - gas
Chewing gum both action- air intake; & product- gut biome - gas
Fast food/junk food – type & amount – stomach bloat; LI – gut biome-gas
Overall, poor quality diet – all of the above (-water)
And.......
Constipation – bowel bloat
Fluid retention – bowel & skin
Large amount of water
Salt
Over eating at a meal sitting or at a function
Eating too fast
Talking whilst eating – taking in air
Medical causes....
Irritable Bowel Syndrome- IBS food/IBS stress/IBS nerves & muscles
Inflammatory Bowel Disease IBD – Ulcerative Colitis/Crohn’s Disease
Small Intestine Bacterial Overload - SIBO
Cancer
Hormones – progesterone/ovulation/menstruation; pregnancy; menopausal + IBS
Lower back (lumbar-sacral region) nerves
Linked to large intestine
Microbiome and Microbiota
The gut microbiome is the totality of microorganisms, bacteria, viruses, protozoa, and fungi, and their collective genetic material present in the gastrointestinal tract (GIT)
The gut microbiota is comprised of all the bacteria, commensal, and pathogenic, residing in the GIT, mainly in the large intestine/bowel. Sometimes called microflora
What is gut microbiota?
The human gut biota (microbiota) consists of about 100 trillion bacteria cells — more than 10 times more than there are human cells in your body, and their genetic material live in your intestinal tract. . You could even start to think of your gut biome as a significant organ in your body, so keeping it healthy and balanced is essential to reduce disease and optimize performance.
These bacteria live in your digestive system and they play a key role in digesting food you eat, and they help with absorbing and synthesising nutrients too. Gut bugs are involved in many other important processes that extend beyond your gut, including your metabolism, body weight, and immune regulation, as well as your brain functions and mood.
There are many factors that influence the type and amount of bacteria we host and although most of us belong to a certain ‘enterotype’ – similar to having a certain blood type – each person has a unique bacterial footprint.
How does the Gut Microbiota Develop?
Your gut began to populate with bacteria very early in life. Indeed, some research suggests that this begins while we are still in the womb. When you’re born, there are many factors that influence the types of bacteria that will live and flourish in your gut – the genetics and health of your parents, whether you are delivered vaginally or by caesarean, and if you’re breast or bottle-fed. As you grow, there continue to be many things that can shape the bacteria that live in your gut. Some of these things are difficult to change, like genetics, stressful events or illness, but some are factors we can modify or control, such as our lifestyle behaviours – particularly diet.
A healthy gut has several other important jobs, including helping to fight off infection, as well as performing all of its usual digestive and regulatory functions, like absorbing and synthesising nutrients that are essential to keeping your body running at its best.
Gut Health Disruption
In some instances, the gut microbiome becomes imbalanced or disrupted – this is called dysbiosis. This can be caused by lots of things, including stress, illness, being overweight, overuse of antibiotics, or eating a poor quality diet. In fact, diet is the most important modifiable factor affecting the composition of bacteria living in our gut. Eating a diet composed of energy dense and highly processed foods, as well as emulsifiers and artificial sweeteners, appear to compromise the barrier lining our gut. If your gut barrier is weakened then small particles, like bacteria or small bits of food are able to escape into your bloodstream, where they are marked as intruders and trigger your immune system into action. This is known as ‘Leaky Gut’ and there is rapidly expanding evidence for this as a factor in disease. Continuous immune activation and the inflammation that goes with it puts us at risk for a range of diseases and can compromise both our physical and mental health.
Food, Gut microbiota, Fermentation and Bloating -
The gut microbiota plays an important role in
nutrient and mineral absorption,
synthesis of enzymes, vitamins and amino acids, and
production of short-chain fatty acids (SCFAs).
The fermentation is the further breakdown of foodstuffs not digested or partially digested in the small intestine by microflora
The by-products acetate, propionate, and butyrate gases, important for
gut health
provide energy for epithelial cells,
enhance epithelial barrier and integrity, and
provide immunomodulation and protection against pathogens.
Downside is, fermentation by microflora also produce other gases such as Hydrogen (H), Carbon Dioxide (CO2)and Hydrogen Sulphide (H2S) which can cause bloating, flatulence, discomfort and pain, cycles of diahrroea & constipation in the large intestine (bowel).
FODMAP foods
FOS- Fructoligosaccharides
Grains, Fruit & Vegetables, Nuts & Seeds –
Insoluble fibre portion &/or excess soluble
Natural sugars - sucrose & fructose
Added “sugars” – processed sucrose & fructose
Artificial Sweeteners-”sugar”
(actually protein but gut biome cannot breakdown)
GOS -Galactoligosaccharides
Dairy products-
Milk, Soft Cheeses
lactose
See "Nutritional Medicine" section for more information on FODMAP foods
Whilst your gut microbiota like to be fed FOS & GOS foods as it helps them grow
if you cannot process FOS & GOS foods the microbes will have to work harder on larger portions
Releasing more gases as they try to breakdown the foods causing bloating
What are Prebiotics and Probiotics?
Whilst Prebiotics are vital, an overload causes “happy” gut biome resulting in increased gas production
Fibre is very important in a healthy gut, however, for some your gut microflora is very efficient, again, producing the above mentioned gases.
Do not leave fibre out of your diet, work with what you can digest in smaller amounts, less frequently or in an alternative format eg. instead of raw and whole, cooked and chopped
See Nutritional Medicine Section for more on the relationship between FODMAP , bloating and IBS (irritable Bowel Syndrome)
What is a cell tight junction and how does it relate to Leaky Gut Syndrome (LGS)?
Firstly, what is a cell?
The cell (from the Latin word cellula meaning 'small room' is the basic structural and functional unit of life forms.
There are a variety of cell types in the body including epithelial, nerve, muscle, reproductive and many more.
LGS relates to damage to Epithelial cells and their tight junctions
What is a Tight Junction?
Cells make up Tissues. It is necessary that they Adhere (stick to) to the cells next to each other and above and below.
Tight junctions are areas where the membranes of two adjacent cells join together to form a barrier.
Tight junctions bind cells together, prevent molecules from passing in between the cells, and also help to maintain the polarity of cells.
Whilst there are other types of junctions that allow for movement of gases, water and permitted nutrients, ie. food stuffs in their smallest component, it is important that large components, including non digested food stuffs, drugs and other stressors do not cause damage to the tight junction and cause ill health, in some cases leading to autoimmune disease.
This will be discussed in more detail in the section on "Nutritional Medicine".
Tissues are groups of cells that have a similar structure and act together to perform a specific function. The word tissue comes from a form of an old French verb meaning “to weave”. There are four different types of tissues in animals: connective, muscle, nervous, and epithelial. In plants, tissues are divided into three types: vascular, ground, and epidermal. Groups of tissues make up organs in the body such as the brain and heart.
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