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Tag: gut health

  • A Probiotic + Fiber Supplement Aids Weight Loss, New Study Shows

    A Probiotic + Fiber Supplement Aids Weight Loss, New Study Shows

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    Carrying excess weight, especially body fat, is a contributor to poor metabolic health (like high blood sugar or cholesterol levels). And if that’s the case, healthy weight loss can be an important component to improving your metabolic health, which also impacts your heart, brain, and overall longevity. The gut microbiome is an underrated factor in weight loss success that’s highly influenced by both fiber and probiotics. 

    Fiber can help nourish that microbiome and support weight loss efforts.* One of the most recommended ways to bump up your fiber intake is to increase the amount of fruits and vegetables you eat. That’s because these foods are high in nutrients (hello fiber, vitamins, and minerals) and low in calories. And probiotics—especially in the form of supplements—deliver beneficial strains of bacteria directly to the gut, contributing to a healthy, weight loss-promoting environment.* 

    Researchers of a recently published study in Nutrients set out to see whether combining these dietary components had a synergistic effect on weight loss—and a person’s greater metabolic health. Here’s what they found. 

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    Molly Knudsen, M.S., RDN

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  • New Study Suggests Your Gut & Bone Health May Be Connected

    New Study Suggests Your Gut & Bone Health May Be Connected

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    Hannah Frye is the Assistant Beauty & Health Editor at mindbodygreen. She has a B.S. in journalism and a minor in women’s, gender, and queer studies from California Polytechnic State University, San Luis Obispo. Hannah has written across lifestyle sections including skin care, women’s health, mental health, sustainability, social media trends, and more. She previously interned for Almost 30, a top-rated health and wellness podcast. In her current role, Hannah reports on the latest beauty trends and innovations, women’s health research, brain health news, and plenty more.

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    Hannah Frye

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  • What’s Better For Your Gut: Fiber Or Fermented Foods?

    What’s Better For Your Gut: Fiber Or Fermented Foods?

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    First things first: Let’s define these food groups. Fiber is a type of complex carbohydrate found exclusively in plants that isn’t broken down in the digestive tract and, therefore, helps with satiety, digestion, blood sugar balance, healthy bowel movements, and microbial balance (i.e., good versus bad gut bugs). Fiber-rich staples include buckwheat, barley, kale, broccoli, lentils, and more—you can find a full list here, as well as our favorite fiber supplements.

    Fermented foods, on the other hand, are created through fermentation (duh), in which components of foods, like the natural sugars, are broken down by yeast and bacteria and result in food chock-full of probiotics (aka, the good bugs). Some examples include kombucha, kimchi, sauerkraut, miso, and yogurt, plus others. 

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    Jamie Schneider

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  • Uh, Is Colostrum The New Collagen? Experts Weigh In

    Uh, Is Colostrum The New Collagen? Experts Weigh In

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    “Colostrum is the initial milk produced by the mammary glands of mammals when they give birth,” explains board-certified dermatologist Hadley King, M.D. “It’s rich in nutrients, antibodies, antioxidants that help to nourish the baby and help build the baby’s immune system. It changes to regular breast milk after two to three days.” So it’s not regular breast milk—it’s supercharged breast milk. 

    The colostrum powders you see lining the supplement aisle typically come from cows (aka, bovine colostrum), and they’re brimming with vitamins, minerals, digestive enzymes, antibodies and other immune system proteins, growth hormones, fats, and carbohydrates, King shares. When you ingest those nutrients, they can theoretically help support your immune system and gut health. 

    “Researchers have found that bovine colostrum supports immune function5 and intestinal health6 and can help prevent upper respiratory illnesses,” adds celebrity chef, nutritionist, and reiki master Serena Poon, C.N., CHC, CHN. “Colostrum is also great for your skin6!” 

    Let’s dive into those skin-related benefits, shall we? First thing’s first: Colostrum and collagen are not frenemies—they actually work synergistically. “Colostrum helps stimulate collagen production7,” notes Poon. 

    As we discussed up top, “Collagen is a protein that your body creates naturally that gives your skin elasticity,” she adds. “Natural production of this protein decreases with age, so people are often looking for ways to support this process.”  

    And thanks to those growth factors and immunoproteins, colostrum may help with fibroblast activation, wound healing, and tissue repair, says King—all of which happen to be top notch benefits for healthy skin aging. “[Colostrum] has even been shown to repair damaged skin8,” says Poon. 

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    Jamie Schneider

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  • It's Not Too Good To Be True — This Probiotic Banishes Bloat*

    It's Not Too Good To Be True — This Probiotic Banishes Bloat*

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    Bloating is not comfortable, but these at-home solutions can help.

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    Molly Knudsen, M.S., RDN

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  • A Gut Expert’s Filling Breakfast Smoothie Recipe

    A Gut Expert’s Filling Breakfast Smoothie Recipe

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    “Depending on how much time I have in the day, I have two main alternating breakfasts,” board-certified internist, gut health expert, and mbg Collective member Vincent Pedre, M.D., tells us on the mindbodygreen podcast. On slower mornings, he loves a hearty avocado toast (we share the recipe here, if you’re interested). But on busy days when he needs to grab and go, frying up a perfect, sunny-side-up egg sounds less than ideal. 

    That’s why Pedre has a filling, gut-supporting smoothie on lock: “A smoothie, when I’m in a rush, is a great breakfast,” he says. “I can pack a lot of nutrition into that.” Below, his go-to blend. 

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    Jamie Schneider

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  • I’m Picky About My Probiotics — But This One Checks All the Boxes

    I’m Picky About My Probiotics — But This One Checks All the Boxes

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    I know that I’m likely more particular than most when it comes to choosing a probiotic. But, I hope that you will be too now. The right probiotic strains can have such a positive impact on your gut health and overall well-being, while taking random, unidentified strains (from many commercial brands) won’t be effective and could even be harmful.

    The exclusive formula in probiotic+ has been tested for precision, potency, and purity, and each strain included has been clinically studied—all so you can trust that it’s actually working.*

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    Molly Knudsen, M.S., R.D.N.

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  • Ginger Tea Benefits & How To Drink It Dried Or Fresh

    Ginger Tea Benefits & How To Drink It Dried Or Fresh

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    Certain compounds found in ginger tea could support immune health6 by altering specific pathways in the body that drive inflammation. Ginger might also have antimicrobial properties7, which could block the growth of bacteria, fungi, and viruses. According to Sauceda, this may be thanks to the presence of several specific compounds in ginger, such as gingerol.

    Although there’s not much research on humans available, preclinical studies have turned up some promising results. For example, a recent study in mice found that certain compounds extracted from ginger root could improve the composition of the gut microbiome, resulting in enhanced immune function8.

    A 2013 test-tube study also found that fresh ginger might have antiviral effects9 against respiratory syncytial virus, a type of viral infection that causes cold-like symptoms. Still, more studies in humans on the effects of ginger tea on immune function are needed.

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    Rachael Ajmera, MS, RD

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  • Research Finds Guar Bean Fiber Can Positively Impact Gut Health

    Research Finds Guar Bean Fiber Can Positively Impact Gut Health

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    And based on the findings, the researchers conclude that guar bean fiber could be beneficial for gut health. Namely, they write, “Continuous consumption [of guar bean fiber] induces a selective adaptation of metabolic functions that may [offer health benefits].”

    More specifically, participants showed significant improvements in digestive wellbeing and mood by days 17 and 18 of the study, plus an increase in the bacterias Agathobaculum butyriciproducens and Lachnospira pectinoschiza.

    “These data are highly relevant, considering the wide use of guar gum in food production, its metabolic benefits related to its modulatory effect on intestinal absorption, and its potential application for the treatment of functional digestive symptoms,” the study authors conclude.

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    Sarah Regan

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  • Research Finds A Link Between The Gut & Preclinical Alzheimer’s

    Research Finds A Link Between The Gut & Preclinical Alzheimer’s

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    Dementia is currently the seventh leading cause of death1 and one of the major causes of disability globally among older people, with Alzheimer’s disease (AD) making up 60 to 70% of dementia cases1.

    There is currently no cure for AD. But the earlier you can spot signs of it, the better—and new insights on the gut microbiome’s relationship to dementia may help with early detection.

    A recent study published in Science Translational Medicine2 found that the gut microbiomes of symptomatic patients with Alzheimer’s differed from those of cognitively healthy control individuals who ate a similar diet.

    For the cross-sectional study, researchers took gut microbiome samples from 164 individuals—49 of whom had biomarker evidence of early, preclinical Alzheimer’s. Those with preclinical AD were more likely to have some specific gut bacteria than those who did not have preclinical AD.

    Knowing these unique microbiome features could eventually help improve the accuracy, sensitivity, and specificity of AD testing, the researchers note. However, they have not concluded a causal relationship quite yet. Though they found a correlation between these microbiome features and preclinical AD, they can’t say for sure whether these microbiome changes cause dementia or the other way around. 

    All of this to say: This area of dementia research is still in its early stages, so more studies are needed. Nevertheless, this finding could have a profound impact on preclinical dementia treatment. The method of pulling a stool sample is much more accessible and affordable than many of the traditional methods such as spinal taps and brain scans. 

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    Hannah Frye

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  • Viome Vs. Ombre: An RN’s Comparison Of The Best Gut Tests

    Viome Vs. Ombre: An RN’s Comparison Of The Best Gut Tests

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    Gut health plays a significant role in our overall well-being and is increasingly being recognized for its impact on longevity. The gut, often referred to as the second brain, is populated by trillions of microorganisms known collectively as the gut microbiome. This complex ecosystem of bacteria, viruses, fungi, and other microorganisms is pivotal in several aspects of human health, including digestion, nutrient absorption, immune system function, and even mental health.

    Emerging research suggests a healthy gut microbiome can contribute to healthy aging. A balanced gut microbiome aids optimal digestion and nutrient absorption, essential for maintaining overall health and warding off disease over the long term. Additionally, the gut microbiome plays a crucial role in immune system function. Around 70% of the immune system is located in the gut, and a healthy gut microbiome can support a robust immune response, reducing the risk of infection and illness.

    Further, gut health is linked to inflammation, a key factor in many age-related diseases, such as cardiovascular disease, Alzheimer’s, and certain cancers. A healthy gut microbiome can help manage and reduce systemic inflammation, potentially reducing the risk of these diseases. Moreover, research has shown links between the gut microbiome and metabolic health. A balanced microbiome can aid in maintaining a healthy weight and managing blood sugar levels, factors also associated with longevity.

    Prioritizing gut health may contribute to longevity by supporting optimal nutrient absorption, enhancing immune function, managing inflammation, and promoting metabolic health. As such, maintaining a balanced and diverse gut microbiome should be an important consideration for those seeking to live a long, healthy life.

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    Amanda Lundberg, RN

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  • A Physical Therapist’s Top 3 Secrets For Beating Bloat Fast

    A Physical Therapist’s Top 3 Secrets For Beating Bloat Fast

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    Your pelvic floor muscles are the group of muscles at the base of your pelvis involved in urination, defecation, and sexual response. When they relax, they elongate towards the floor and the sphincters open. To help them relax, you can breathe in very deeply, all the way into your pelvis, so that the pressure of your breath helps them lengthen. If you do this when you go to have a bowel movement, it may enhance your emptying.

    Additionally, consider elevating your feet on a stool when sitting on a toilet to defecate. Putting the body into a deep squat position helps to further elongate the pelvic floor muscles, enhancing emptying and reducing bloat. 

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    Maggie Abrams PT, DPT, WCS, NBC-HWC

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  • Viome vs. Thorne: At-Home Gut Tests, Medically Reviewed

    Viome vs. Thorne: At-Home Gut Tests, Medically Reviewed

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    Viome is a pioneering health technology company that specializes in gut microbiome testing and analysis. The brand uses artificial intelligence and machine learning to interpret data about the microorganisms in your digestive tract and provide insights into your health and well-being.

    Users receive a kit, wherein they provide stool, blood, and saliva samples. These are then sent back to Viome’s lab for review. Leveraging advanced metatranscriptomic sequencing technology, Viome identifies all microbes (such as bacteria, viruses, yeast, fungi, and mold, in addition to human, bacterial, and microbial RNA) to give a deep dive into your microbiome.

    After this sequencing and analysis process, users receive a detailed report on their microbiome composition, functionality, and how it may affect various aspects of their health. This report provides insights into the individual’s metabolic health, inflammation, digestive efficiency, and more, providing a holistic view of gut health.

    Based on your results, Viome offers personalized nutrition recommendations to support optimal health. The purpose is to empower users to make informed decisions about their diet, lifestyle, and general health, thereby creating a customized path toward improved wellness.

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    Amanda Lundberg, RN

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  • New Research Explores How Probiotics Can Impact Depression

    New Research Explores How Probiotics Can Impact Depression

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    Symptoms of depression can be debilitating. They include apathy, guilt, hopelessness, changes in body weight, insomnia, and irritability. While these symptoms tend to be the primary focus of treatment, there’s also a long list of cognitive symptoms, such as difficulty concentrating, indecisiveness, and memory issues.

    A new study shows that a popular supplement may help with the cognitive issues associated with depression. This randomized controlled trial including over 40 patients showed that high-dose probiotic supplementation for four weeks significantly enhanced memory and affected brain mechanisms underlying depression-based cognitive issues.

    Results showed that people in the probiotic group have improved hippocampal function (the part of the brain in charge of emotion and memory) at the end of the study period.

    As lead author Else Schneider, Ph.D., explained in an interview: “It supports our hypothesis that the hippocampus is the main structure that benefits from probiotics, and that’s why we only see improvement in the episodic memory and not in other cognitive domains, which are less hippocampus-dependent.”

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    Gretchen Lidicker, M.S.

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  • 7 Benefits Of Digestive Enzymes: Support Your Gut, Heart & More*

    7 Benefits Of Digestive Enzymes: Support Your Gut, Heart & More*

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    “Digestive enzymes are proteins that break down food macromolecules into their smaller building blocks, in order to facilitate their absorption into the body through the gut lining,” digestive health expert Vincent Pedre, M.D. previously told mindbodygreen. “The body makes a variety of digestive enzymes, from amylase in saliva to proteases in the stomach to lipase in the small intestine.”

    Without adequate levels of these critical digestive enzymes, your gut will have a tougher time properly absorbing the nutrients your body needs. You may also experience GI health issues, such as stomach upset.

    According to a 2018 randomized, double-blind, placebo-controlled study published by the Journal of Medicinal Food, supplementation of digestive enzymes may help to reduce bloating, stomach upset, and other GI concerns1.* 

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    Morgan Chamberlain

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  • Your Gut & Vaginal Microbiome Are Linked—Here’s Why It Matters

    Your Gut & Vaginal Microbiome Are Linked—Here’s Why It Matters

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    Alas, it’s true: “The gut and vaginal immune systems are interconnected,” says board-certified OB-GYN Karen Toubi, M.D.

    “The gut microbiome helps educate and modulate the immune system, which can influence immune responses in other areas, including the vagina,” Toubi says.

    So when your gut health is struggling, be it after you’ve been sick, had a long weekend of junk food and alcohol, etc., that may be reflected in your vaginal health, too.

    What’s more, your gut and vagina actually share bacteria back and forth. “Microbes can migrate between the gut and vagina, establishing a dynamic relationship,” notes board-certified OB-GYN Renita White, M.D. 

    Your gut and vaginal microbiome profiles aren’t identical, but they do have shared characteristics. “The vaginal microbiome is made up of a mix of bacteria, but is dominated by Lactobacillus species,” White says. This specific bacteria is also found in the gut, she adds. 

    “This type of bacteria produces lactic acid1, which helps to keep vaginal pH more acidic in order to ward off infections,” White notes. In other words, you need this bacteria to be balanced if you want your vaginal microbiome to thrive without complications. 

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    Hannah Frye

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  • How To Make Creamy Coffee Without Messing With The Flavor

    How To Make Creamy Coffee Without Messing With The Flavor

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    It only takes three ingredients: cashews, dates, and collagen powder. By blending up those soaked cashews, you’re essentially creating plant-based milk—and instead of pouring it over your beverage, you’re combining it with your coffee in one simple step. The dates also add a touch of sweetness to the drink without overpowering it completely, so the coffee flavor still shines through. 

    But I’d argue the real kicker here is the collagen peptides. There’s something about blending up a high-quality powder that makes the drink oh-so-creamy, and it ties the whole recipe together.

    Experiential benefits aside, collagen is also associated with plenty of beauty perks, like skin elasticity and hydration1 and strong hair and nails.* mindbodygreen’s beauty & gut collagen+ also features beauty-enhancing extras, like hyaluronic acid, turmeric, and vitamins C and E to aid collagen synthesis and help protect cells from oxidative stress.* 

    Find exactly how to replicate this swoon-worthy recipe below. 

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    Jamie Schneider

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  • LetsGetChecked Vs. Everlywell: An RN’s Perspective

    LetsGetChecked Vs. Everlywell: An RN’s Perspective

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    I’ve had the opportunity to test Everlywell and LetsGetChecked. Both platforms offer an impressive range of at-home testing options, providing a level of accessibility and convenience that is highly appreciated.

    In my personal experience, Everlywell slightly edges out LetsGetChecked. The primary reason lies in the clarity and detail of the test results provided. I’ve found Everlywell’s result interpretation to be more comprehensive and user-friendly, making it easier for individuals to understand their health status. Additionally, Everlywell’s customer support is more responsive and empathetic, which can make a significant difference when people have pressing concerns or queries.

    Lastly, the quality and packaging of Everlywell’s test kits exude an air of professionalism that instills confidence in users. Despite this, it’s important to remember LetsGetChecked also offers a robust service; the differences are subtle and may not be significant for every user.

    If a broad range of tests and cost-effectiveness is your main concern, Everlywell could be the right fit. But if you appreciate a direct, personal touch in the follow-up process, LetsGetChecked may be the better option. Either way, the decision to take charge of your health is a significant step, and both services can be great tools in your wellness journey.

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    Amanda Lundberg, RN

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  • Mycobiome Communities 101: Their Effect on Health & Disease

    Mycobiome Communities 101: Their Effect on Health & Disease

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    Our results show that both beneficial (e.g. Faecalibacterium, Lactobacillus, Prevotella) as well as pathogenic (e.g. Serratia, Ruminococcus) microorganisms were detected in fecal samples of healthy subjects. Similarly, the fungal profile has both beneficial (e.g. Galactomyces, Pichia) and pathogenic (e.g. Candida albicans) microorganisms.  

    Figure 3 shows that even though subjects included in the study were healthy, their microbiome clustered together into three different groups (Groups 1, 2, and 3). Each group share a similar microbiome profile: Individuals in Group 1 shared a healthy microbiome profile, while those in Group 2 had elevated levels of harmful bacteria (Proteobacteria2). Finally, Group 3 individuals have elevated levels of Firmicutes (associated with obesity3). 

    Analysis of fungal profile of different groups showed that Ascomycota was the major fungal phyla, representing approximately 95% abundance in all groups. But what about the mycobiome component of these microbiome groups? In our analysis, not surprisingly, Candida species were the key players. The presence of Candida did not appear to be associated more strongly with any of the three groups—some of the microbiomes in each of the groups had high levels of Candida, and some did not.

    It is important to remember that Candida are normal inhabitants of the human gut—many people have Candida albicans, C. glabrata, and sometimes C. tropicalis and C. parapsilosis, and these people can be perfectly healthy. However, when Candida was present and elevated (as often happens after a course of antibiotics, or with immune system problems or gut permeability issues), the subjects tended to have an overgrowth of this fungus.

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    Mahmoud Ghannoum, Ph.D.

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  • 5 Surprising Facts About Gut Health A Gastro Wants You To Know

    5 Surprising Facts About Gut Health A Gastro Wants You To Know

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    The most important food for the gut microbiome is fiber from a variety of whole plant foods, including fruits, vegetables, whole grains, legumes, and nuts. Gut microbes digest fiber and produce beneficial metabolites like short-chain fatty acids, which nourish the gut barrier, improve immune function and help to prevent inflammation. 

    Unfortunately, at least 95% of Americans fail to meet the daily recommended dietary allowance (RDA) of fiber in the diet (38 grams for men and 25 grams for women). Meanwhile, optimizing gut health means going beyond RDAs. The more fiber you eat, the more you are able to cultivate beneficial, fiber-digesting gut bacteria and improve the overall diversity of species that make up the gut microbiome. A diverse gut microbiome is an important marker of gut health. 

    RELATED READ: 8 Fiber Benefits You Didn’t Know About 

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    Shilpa Ravella, M.D.

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