★ The hidden power of nutrition in the human microbiota

In a world that is increasingly aware of the importance of health and wellness, the relationship between fermented foods and gut health has become a topic of great interest. To understand this relationship, it is important to know how our gut microbiota—the diverse community of microorganisms that live in our gut and play key roles in the immune system, digestion, vitamin synthesis, and metabolic regulation—work. However, a modern lifestyle with bad habits and an unbalanced diet can harm our microbiota and health.

In this context Dr. Francisco Tinajones, professor of medicine at the University of Malaga and head of the CIBEROBN group at the Virgen de la Victoria Hospital in Malaga, pointed out which habits could have a potentially positive impact on the balance of the intestinal microbiota. This includes eating a healthy diet that includes consuming fermented foods, which can help in the quest for inner well-being.

According to Dr. Tinajones, diet This is one of the factors that most influence the profile of the intestinal microbiota, the set of microorganisms such as bacteria and yeast that live in the human intestine. Gut microbiota is of great importance to our metabolism, with various studies linking it to the development of metabolic diseases, diabetes and obesity.(1). A professor at the University of Malaga notes that “The gut microbiota, altered by diet, plays a vital role in our health. To maintain an optimal state of well-being, it is recommended to follow a healthy lifestyle, such as the Mediterranean diet.” Dr. Tinajones emphasizes that in addition to following healthy eating habits such as the Mediterranean diet, it is important to exercise regularly and consume enough fluids to maintain our microbiota.

In this sense, Tinajones explains that “There are more than 4,000 naturally occurring polyphenols—plant-based substances that have antioxidant power—and including them in our diet can help mitigate the effects of a stressful, sedentary lifestyle and overeating.“. Some foods rich in polyphenols can be found in the Mediterranean diet, such as fruits, vegetables, grains, nuts or fermented drinks. “The Mediterranean diet encourages moderate consumption of fermented drinks such as beer, as long as they are accompanied by food. Additionally, due to its polyphenol content, this fermented drink may have beneficial effects on the gut microbiota. In fact, beer contains a wide range of antioxidants, phenolics, B vitamins, minerals (selenium, silicon, potassium), soluble fiber and microorganisms.

“, says the expert.

Regarding the composition of beer as a fermented drink, the professor notes that in general more than 90% is water, but it is also important to consider the presence of other ingredients that beer contains and their effect on health, for example: minerals and vitamins. Scientific research has shown that some natural components present in beer, such as polyphenols, can have a prebiotic effect, that is, promote the growth of beneficial microorganisms in the intestines.⁽²⁾.

In addition, beer contains dietary fiber, which binds to the intestinal microbiota through fermentation and serves as a nutrient substrate.¹. These benefits will encourage the inclusion of fermented foods and beverages in a balanced diet, such as the Mediterranean diet, and promote optimal nutritional well-being. The professor of medicine at the University of Malaga recalls that the potential benefits of moderate beer consumption are provided if it is consumed responsibly and accompanied by food, following a Mediterranean lifestyle and being mindful of the maximum consumption quantities for both women (200-300 ml) and in combination with food. /day) and for healthy adult men (400-600 ml/day).

“It is not only about the number of microorganisms present in the microbiota, but also about the diversity and quality of these bacterial populations.

“explains Dr. Tinajones. ““When we eat a balanced diet and drink beer in moderation responsibly, we may be helping to increase the diversity of our microbiota.”

References:

(1) Kani, P.D. (2018). The human gut microbiome: hopes, threats and promises. Gut, 67(9), 1716–1725. doi:10.1136/gutjnl-2018-316723

(1) Zugravu K.A., Medar S., Manolescu L.S.S., Konstantin K. Beer and microbiota: ways of positive and healthy interaction. Nutrients. 2023 Feb 7;15(4):844. doi: 10.3390/nu15040844. PMID: 36839202; PMCID: PMC9966200.

Fountain: BCW Global