Diet & the Microbiome
William DePaolo, PhD Associate Professor | Medicine Director | CMiST, Center for Microbiome Sciences & Therapeutics UW Medicine
CMiST Inspire Discovery Microbiota • The actual “bugs” that reside within and on us
• Referred mostly to bacteria Definitions Microbiome Every bug, all of their genes, and everything they produce
• Fungus = mycobiome • Virus = virome
CMiST Inspire Discovery Our microbial self 1014 or 100 trillion Bacteria within our gastrointestinal tract
1:1 Ratio with our own human cells
100-300:1 Number of bacterial genes to our own human genes
CMiST Inspire Discovery CMiST Inspire Discovery Stomach 102 Proximal ileum 102 Lactobacillus Streptococcus Candida Lactobacillus Streptococcus Heliobacter pylori Peptostreptococcus Distal ileum 108 Clostridium Streptococcus 2 Duodenum 10 Bacteroides Streptococcus Actinomycinae Lactobacillus Corneybacteria
Colon 1012 Jejunm 102 Bacteroides Streptococcus Clostridium Lactobacillus Bifidobacterium Enterobacteriacae
CMiST Inspire Discovery Your intestines have good & bad bacteria
Good Bad
CMiST Inspire Discovery What does all of this bacteria do?
Boosts immunity Increases energy levels • 90% of our immune system is Absorption of nutrients located within the gut • Produces factors that replace mucus and prevent infections Promotes cardiovascular health • Maintains an acidic pH Improves cholesterol levels Supports healthy weight Produce chemicals that promote satiety Regulates hormones Estrogen, B12, folic acid Improves mental health and vitamin D Synthesizes neurotranmitters
CMiST Inspire Discovery Your microbiome is given to you at birth
• Our microbiome is imprinted during birth
• Route of birth
• Bottle vs breast fed
Bäckhed et al./Cell Host & Microbe 2015 • As infant develops, they will receive Lactobacillus probiotics (“good bacteria”) from the food that they ingest
CMiST Inspire Discovery Diversity of the microbiome is acquired throughout youth
Ravinder Nagpala, Rabina Mainalia, Shokouh Ahmadia,b, Shaohua Wanga, Ria Singha, Kylie Kavanaghc, Dalane W. Kitzmand, Almagul Kushugulovae, Francesco Marottaf and Hariom Yadava,∗ / Nutrition and Healthy Aging CMiST Inspire Discovery We shape its composition
Stress Over use of Over-nutrition Living with Hygiene antibiotics pets
= shifts in the composition, location or the function of your Microbiome
CMiST Inspire Discovery What is dysbiosis?
“Healthy” microbiome
Composition Function (purpose) Location 16S rRNA Metagenomics Must sample sequencing Meta-transcriptomics different sites Metabolomics
CMiST Inspire Discovery The microbiome is stable & resilient
CMiST Inspire Discovery Evolution of food practices
Paleolithic era Agricultural Industrial revolution • Wild plants (Neolithic) • Processed foods • Animals • Refined grains & fatty • Nuts & seeds revolution domesticated meats • Grains, legumes, dairy • Alcohol & vegetable oils • Domesticated plants • Fast foods • Fermented foods
CMiST Inspire Discovery A western diet has impacted our health 1985 1995
2005 2015
Ward ZJ, Long MW, Resch SC, Gortmaker SL, Cradock AL, Giles C, et al. (2016) Redrawing the UW Obesity Landscape: Bias-Corrected Estimates of State-Specific Adult Obesity Prevalence. PLoS ONE 11(3): e0150735. doi:10.1371/journal.pone.0150735 CMiST Inspire Discovery A western diet reduces bacterial diversity
CMiST Inspire Discovery Ultra-process food is a
chemical sh*t storm CMiST Inspire Discovery Common food additives
Preservatives Emulsifiers Coloring & thickeners & flavoring agents • Nitrates & Nitrites • Sulphur dioxide • Carboxymethylcellulose • Saccharin • Benzoic, propanoic, • Xantham gum • Esters sorbic acids • Pectins • Monosodium • Sorbates glutamate • Artificial flavors • Artificial colorings
CMiST Inspire Discovery Intestinal bacteria
Produce mucus
Produce Produce SCFA antimicrobial (butyrate) peptides
CMiST Inspire Discovery What food additives do?
Increase antimicrobial Decrease Mucus Layer peptides Carageneenan & Carboxymethylcellulose Emulsifiers Emulsifiers
Decrease butyrate Emulsifiers
CMiST Inspire Discovery Can we treat obesity with the microbiome?
CMiST Inspire Discovery A 3-day cleanse changes the microbiome but, it is transient
CMiST Knight Lab UCSD and American Gut Inspire Discovery Commensals Probiotic known to commensals overpopulate
Streptococcus Clostridium Klebsiella Bifidobacteria Varicella Lactobacillus Spirochaetaceae Saccaromyces boulardi
CMiST Inspire Discovery What is a probiotic?
Live microorganisms which, when administered in adequate amounts, confer a health benefit on the host -World Health Organization, 2002
CMiST Inspire Discovery Probiotic Live microorganisms administered in adequate amounts, confer a health benefit Definitions Prebiotic Non-digestible products that promote the growth of “healthy” gut bacteria
Synbiotic Products containing both pre- and probiotics
CMiST Inspire Discovery A brief history of probiotics
CMiST Inspire Discovery 1907 Metchnikoff proposed 1857 Lactobacillus that the acid producing discovered at the bacteria in fermented milk if Pasteur Institute consumed regularly, lead to a longer, healthier life
1965 New York, In 76 BC the Roman Lilly & Stillwell early 1930’s, in historian Plinius The bible states coined the term Japan, Minoru recommended the “ Abraham Shirota developed a probiotic administration of owed his fermented milk fermented milk longevity to the product called products for treating consumption of Yakult gastroenteritis sour milk.”
CMiST Inspire Discovery Where do probiotics come from?
Probiotics are naturally occurring in some foods
CMiST Inspire Discovery • Probiotics are actually members of a group of Where do bacteria that reside probiotics within our intestines
come from? • This group of bacteria is called the microbiota
CMiST Inspire Discovery Should you be taking a probiotic?
The number of diseases that have been linked to bacterial imbalance including depression, 40 arthritis, IBS and cancer.
CMiST Inspire Discovery Diseases Infectious diarrhea Irritable bowel proven to syndrome Antibiotic- benefit associated diarrhea from Weak immune system
probiotics Ulcerative colitis
Eczema
Cholesterol Anxiety & depression
CMiST Inspire Discovery How probiotics work: preventing infection
CMiST Inspire Discovery How probiotics work: strengthening our barrier
Inhibit bacterial Secrete anti- adhesion microbial peptides Immunomodulation
Prevent intestinal Reduce pH barrier dysfunction
Enhance barrier function
CMiST Inspire Discovery How probiotics work: strengthening our barrier
Lactobacillus
Carcinogens Enzymes in our bodies Pre-carcinogens
CMiST Inspire Discovery Are probiotics safe?
Don't start taking probiotics without talking to your doctor especially if you have an immune deficiency or are being treated for cancer.
FDA does not monitor probiotics so a lot of variation and mis-marketing
Erzebet S Art Collections CMiST Inspire Discovery What to look for…
Genus, species and strain of the microorganisms
Lactobacillus reuteri ATCC55730
Genus Species Strain
CMiST Inspire Discovery What to look for…
• Number of organisms contained in a single dose
Remember more is not always better
• How often you should take it and when (should be taken shortly after eating)
* * Pick one that has at least 7 strains and 5 billion CFUs (colony forming units) * *
CMiST Inspire Discovery What to look for…
How should this specific probiotic be stored • refrigeration • dark cool space
*always keep away from moisture and heat
CMiST Inspire Discovery What to look for…
“Viable through end of shelf life” vs “Viable at time of manufacture”
Encapsulated pills or other delayed-rupture technology ensure the bacteria survive the acidity of stomach & reach your colon.
CMiST Inspire Discovery What to look for…
Certification by an independent third party The Food and Drug Administration (FDA) does not regulate most probiotics & therefore the amount of bacteria stated on the label might not be what’s actually in there.
CMiST Inspire Discovery Not all probiotics are created equal
Bifidobacterium Bifidum Lactobacillus acidophilus Bifidobacterium longum Lactobacillus rhmanosus Saccharomyces • Supports boulardii production of • Relieves gas, bloating • Supports liver vitamins function • Supports healthy skin • Yeast probiotic • Boosts immunity • Improves lactose • Reduces intolerance • Effective at treating inflammation • Fights UTIs • Prevents Crohn’s Disease • Lowers cholesterol pathogens • Removes toxins • Reduces stress hormones and • Anti-toxin • Reduces E. coli GABA neurotransmitter • Anti-microbial • Vitamin K which reduces anxiety
CMiST Inspire Discovery Probiotics The human and gut microbiome market health is a is expected to reach major market $658 million by Probiotics can be 2023 from $294 helpful in some cases but there are relatively million in 2019 few studies to tell us if and when they are growing at a CAGR effective in adults. of 22.3%
CMiST Inspire Discovery Problems with many probiotics
• NOT potent 50% of all products do not contain the type or numbers of bacteria they claim
• NOT effective Many probiotic supplements do not ensure that they get through the stomach acids and survive
• NOT natural Many products are processed and have too much added sugar
CMiST Inspire Discovery Pasteurization kills probiotics
• Yogurt: best when “made with live, active cultures”
• Avoid: “heat treated after culturing”
CMiST Inspire Discovery Alternatives Probiotic to probiotic supplements: Prebiotic
• Prebiotics • Synbiotics Synbiotic
CMiST Inspire Discovery Alternatives to probiotic supplements:
Natto Pickles Kefir Tempeh Kombucha Lassi Saurkraut
CMiST Inspire Discovery Alternatives to probiotic supplements: Fecal Microbiota Transplants (FMT)
CMiST Inspire Discovery Fecal Microbiota Transplants
• Have been used to treat C. difficile infections >90% efficacy compared to antibiotics (~50%)
• Currently a number of clinical trials evaluating FMT in Inflammatory Bowel Disease Results have been mixed so far
CMiST Inspire Discovery Still many unknowns with FMT
CMiST Inspire Discovery Future of probiotic supplements
• Lacto-ceuticals Using the fermentation process with different types of food, such as whey
• Genetically modified Lactobacillus
CMiST Inspire Discovery Let food be thy medicine and medicine be thy food. -Hippocrates
CMiST Inspire Discovery