Gut Check: Postbiotics and the Microbiome

Over the past few years, there’s been a wave of research and news surrounding the impact of what we eat on our gut microbiome and digestive health. From Greek yogurt to probiotic-boosted chocolate to dietary supplements aimed at supporting digestive health, the options for nurturing the bacteria living in our gastrointestinal tract are seemingly endless. And more recently, there’s been a new addition to the conversation around gut health: Postbiotics. This article explains what postbiotics are, how they’re used, and what we know about their potential health benefits. What are postbiotics? To better understand postbiotics, let’s recall what we know about other gut-health-related terms. Prebiotics are substances in foods that humans can’t digest—mainly dietary fiber—that become food for the millions of bacteria living in our stomach and intestines. Also known as probiotic microorganisms, these gastrointestinal bacteria ferment prebiotics. The end products of the fermentation process are postbiotics. Postbiotics are not useless waste products—instead, they are bioactive, meaning they can have beneficial effects on our bodies and our health. Spurred on by growing awareness and the increasing use of the term “postbiotics” in research and in commercial products, in 2021 the International Scientific Association of Probiotics and Prebiotics (ISAPP) formally defined a postbiotic as a “preparation of inanimate microorganisms and/or their components that confers a health benefit on the host”. What are some examples of postbiotics? There are many different types of postbiotics, ranging from familiar nutrients like vitamin B12, vitamin K, folate and some amino acids—yes, these nutrients can be made by our gut bacteria!—to less-familiar varieties like short-chain fatty acids, enzymes, lipopolysaccharides, fragments of bacterial cell walls, bacterial lysates, and cell-free supernatants. What are the health effects of postbiotics? The health effects of postbiotics have been studied both for prevention and treatment of certain health conditions. In humans, evidence […]

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Why You Shouldn’t Follow a Celebrity Fad Diet or Cleanse

Promoted by NFL stars, music artists, and social influencers alike, the sheer number of fad diets and cleanses in today’s pop culture can make your head spin. And this confusion is not without consequence. Our 2018 Food and Health Survey found that 80% of consumers come across conflicting information about food and nutrition, and 59% of those said that conflicting information made them doubt their choices. Safe to say, it’s already hard enough to decipher fact from fiction when it comes to making healthy choices surrounding our nutrition, and the frequent celebrity promotion of some diets, detoxes, and supplements doesn’t make it any easier. Here are three reasons why you should think twice before adopting a restrictive diet or cleanse. 1. Restrictive diets and cleanses are disordered eating in disguise. Many of the practices and parameters of celebrity-touted fad diets and cleanses fall under what is called “disordered eating.” Disordered eating is a term used to describe a range of irregular eating behaviors that may or may not warrant a diagnosis of a specific eating disorder. The difference between an eating disorder and disordered eating is that eating disorders have specific criteria that must be met for a diagnosis according to the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders, while disordered eating is more of an umbrella term that encompasses a wide range of unhealthy eating patterns. That is not to say that disordered eating is benign, though—because it’s certainly not. In fact, disordered eating can lead to detrimental consequences, including a greater risk of adverse health patterns like weight cycling, binge eating, bone loss, gastrointestinal disturbances, electrolyte and fluid imbalances, and low heart rate and blood pressure, as well as increased anxiety, depression, and social isolation. Engaging in disordered eating patterns also increases one’s risk for […]

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Nutrition 101 Video Series: How to Read a Nutrition Facts Label

  Did you know that the Nutrition Facts label has only been required on food and beverage packaging in the U.S. since 1990? This information can help us make healthier choices, but at first glance it might look a little confusing. To help us better understand the label, let’s break it down. First up: serving size. Serving sizes are set by the U.S. Food and Drug Administration based on the average amount of a food or beverage that people typically consume, and they’re used to calculate the information displayed on Nutrition Facts labels. Serving sizes are not a recommendation on how much we should eat – that decision is up to you. If you eat more or less than the serving size that’s listed, your calorie and nutrient intake will change accordingly. Next is the calories line, which tells us how many calories are in each serving. The rest of the label highlights the amounts of key macronutrients and micronutrients found in each serving. There’s a lot to look at here, so let’s focus on the need-to-knows. Eating too much saturated fat, sodium and added sugars is associated with adverse health effects, so we generally want to eat less of them. Note that the Total Sugars line accounts for all sugars in a serving – including both natural and added sugars. The Added Sugars line only lists sugars that were added while making the product. On the flip side, dietary fiber, vitamin D, calcium, iron and potassium are nutrients we should try to get more of, for various reasons. For example, diets high in fiber can improve bowel function, may lower blood glucose, or support healthy cholesterol levels. Consuming more vitamin D, calcium, iron and potassium can reduce risk of conditions like osteoporosis, anemia and hypertension. Finally, let’s look at […]

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Beyond Coffee, Alternative Sources of Caffeine

Caffeine runs deep in our food supply. Today we can we find caffeine not only in the usual sources, like coffee and energy drinks, but also in less-suspected products, like chewing gum and protein bars. Caffeine is a naturally occurring stimulant and one of the most widely used psychoactive compounds in the world. For many people, when waking up in the morning is a struggle or when that afternoon lull in energy comes around, a quick caffeine pick-me-up can help increase feelings of alertness and even boost productivity before the close of the workday. However, different human bodies have a range of caffeine sensitivities, and some may feel the stimulant effects of a cup of coffee more than others. The time it takes a person to metabolize caffeine depends on a range of factors, such as age, body weight, any medications they are taking, liver health, and more. In other words, an afternoon coffee may be correlated with a restless night for one person and a peaceful night for another. Although caffeine is generally seen as safe for the healthy adult population, dosage can be a major consideration for each person. The U.S. Food and Drug Administration currently recommends up to 400 milligrams (mg) per day (or about four cups of regularly brewed coffee) for healthy, non-pregnant adults. However, with the increasing widespread use of energy shots and drinks, it can be easy to exceed this limit with just a couple of drinks without noticing—and overuse of caffeine has been associated with potential acute and chronic adverse health effects. Signs of caffeine toxicity range from mild symptoms—such as headache and nausea—to severe—such as anxiety, seizures, and cardiac arrhythmia. Although most caffeinated products voluntarily provide information about their caffeine content on their front labels, in the U.S. the only labeling requirement […]

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What is Chromium?

Highlights The Basics of Chromium Chromium (pronounced KROH-mee-um) is a trace mineral that is essential for our bodies to maintain healthy carbohydrate, fat, and protein metabolism. Chromium exists in multiple forms, one of which enters our bodies via food and dietary supplements. Another form of chromium is more commonly found in the environment from industrial sources. Our bodies cannot produce chromium, so it is essential that we consume it through our diet. The mechanisms by which chromium functions in the body are not fully understood, and there is still a fair amount of speculation regarding the full extent of chromium’s functions. Current research has not yet been able to define the full spectrum of chromium’s role in and importance to the human body. Chromium and Health The most common association between chromium intake and health benefits is the effect of chromium in helping the body break down sugars and carbohydrates. In the metabolism of foods, chromium is crucial for proper insulin function. Insulin is a hormone that moves glucose out of the bloodstream and into cells, where it can be processed for energy or storage. Chromium enhances this function of insulin by acting as a signal to the cells, allowing insulin to transport the glucose inside more easily. Without adequate chromium intake, the body has a difficult time managing the transportation of glucose into the cells, and a chromium deficiency can result in high blood glucose levels. The discovery of chromium’s role in blood glucose control has led to the theory that chromium supplementation may help prevent or treat diabetes; however, mixed results have emerged from research. One study found an association between people who took chromium-containing supplements and a lower risk of the onset of type 2 diabetes. Another study found that chromium supplementation produced positive effects on blood […]

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What is Vitamin C?

Highlights The Basics Vitamin C is a water-soluble vitamin found in many foods and beverages, particularly fruits and vegetables and their juices. It is also a commonly consumed dietary supplement. Because of its water-soluble nature, vitamin C is not stored well in the body—therefore, we need to consume it on a regular basis. Vitamin C plays an important role in immune health and wound healing and is part of the formation of many hormones and chemical messengers used by the nervous system. It is a powerful antioxidant, working to help prevent cell damage that may lead to the development of certain cancers, cardiovascular disease and other health conditions. Vitamin C is also required for collagen synthesis, an important process that helps maintain our bone, skin, muscle and ligament structure. It has been proposed that taking large doses of vitamin C may help to prevent or treat certain health conditions (see “Vitamin C and Health”, below). However, there is little evidence to suggest a benefit of vitamin C supplementation for these conditions. One reason for this may be that as the amount of vitamin C we consume increases, we tend to absorb less of it, which moderates the amount of the nutrient circulating in our bodies. That is, our bodies absorb vitamin C more efficiently in the amounts found in fruits and vegetables than in the larger doses found in dietary supplements. Vitamin C and Health Because of its antioxidant functions and role in immune health, vitamin C has been explored as a treatment or preventive measure for many health conditions – notably, cancer, cardiovascular disease, vision-related diseases like macular degeneration and the common cold. Overall, while observational studies have demonstrated a lower risk of these conditions in people who consume higher amounts of fruits and vegetables, randomized controlled trials (RCTs) […]

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Celebrating a Scientific Changemaker for AAPI Heritage Month: Dr. Fan Qingsheng

May is Asian American and Pacific Islander Heritage Month—a wonderful time to highlight the many pivotal social, cultural, and scientific contributions of the people who have Asian and/or Pacific Islander lineage in the U.S. This year, we’re highlighting Fan Qingsheng, a dynamic scientist who accomplished a great deal in the realms of botany, antibiotic production, microbial pathogenesis, and public health efforts to thwart infectious diseases in both the U.S. and China. While the benefits Qingsheng imparted to these fields were all significant, his work was especially pioneering in the study of nitrogen availability in soil and the bacteria that positively contribute to it—helping the U.S. (and the world) make huge strides in the science of crop development. Beneficial Bacteria: Living Their Best Lives Healthy soil is a key ingredient for farming success and nutritious crop production. Fertile soils harbor a plethora of beneficial bacteria, constituting a unique ecosystem that aids in soil-water dispersal, nutrient cycling, and plant-disease suppression. In our everyday lives, we typically are taught to avoid bacteria in order to sidestep foodborne illness. But in the case of soil, there are many vital “good guy” bacteria that help plants and ecosystems thrive. In fact, the United States Department of Agriculture (USDA) has noted that a teaspoon of productive soil generally contains between 100 million and one billion bacteria! Bacteria display varied activity in soil and are grouped into four categories: decomposers (which convert plant matter into forms of food for other living organisms in the soil); mutualists (which become partners with plants and convert atmospheric nitrogen (N2) into nitrogen for plants); pathogens (which can cause disease in plants but can also facilitate helpful antibiotic production in soil); and lithotrophs and chemoautotrophs (which obtain energy from compounds of nitrogen, sulfur, iron, or hydrogen instead of from plants or other organic matter). Nitrogen (which composes […]

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Americans Weigh In: International Food Information Council Releases New Research Examining Perceptions Around Obesity & Weight Loss Medications

(Washington, D.C.) — The International Food Information Council (IFIC) has published a new survey examining Americans’ attitudes and perceptions toward obesity medications. The IFIC Spotlight Survey: Americans’ Perceptions of Obesity Medications reveals significant insights into the growing awareness and interest in prescription medications as a tool for weight management.  Americans Struggle With Weight Management & Seek Solutions  Obesity affects 40.3% of U.S. adults, and rises to 73.6% when including overweight individuals, according to the U.S. Centers for Disease Control and Prevention. The IFIC Spotlight Survey reveals that nearly half of Americans (42%) are actively trying to lose weight, consistent with findings from previous IFIC surveys that show weight loss is a major motivator for dietary choices.   When asked about factors affecting their body weight, most Americans believe that what and how much they eat and drink have the greatest influence, compared to when, why, or where they eat and drink. Additionally, 57% feel less control over their eating habits when dining out or snacking.  “Data show that many Americans are actively trying to lose weight and considering multiple factors in the process,” says IFIC President and CEO Wendy Reinhardt Kapsak, MS, RDN. “The surge in popularity of weight loss medications over the past year reflects increased awareness, extensive media coverage, and open discussions among health professionals, celebrities, and the public. Given the relatively recent rise in their use, we aim to understand the American perspective: What motivates individuals to pursue—or avoid—these medications? What is their overall impact, and what implications do they hold for food, nutrition, and public health?”  More Than 4 In 10 Americans Show Interest In Weight Loss Medications    Forty-four percent of Americans express some level of interest—ranging from “extremely interested” to “slightly interested”—in taking prescription weight loss drugs. While nearly half (47%) report no interest, 3% report […]

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