Are Blueberries Good For Your Gut
Edward R. Forte
October 24, 2021
Digestive problems, such as gas, constipation and diarrhea, affect millions, with 15 percent of people in Western countries experiencing a severe form of gut sensitivity called irritable bowel syndrome (IBS).Compared to refined carbohydrates, like white bread and pasta, whole grains provide lots of fiber, as well as added nutrients, such as omega-3 fatty acids.Research shows that leafy greens also contain a specific type of sugar that helps fuel growth of healthy gut bacteria.The Brain-Gut Connection If you’ve ever “gone with your gut” to make a decision or felt “butterflies in your stomach” when nervous, you’re likely getting signals from an unexpected source: your second brain.High-fat foods can trigger contractions of the colon, and the high fat content of red meat is just one reason to choose healthier options. .
10 Proven Health Benefits of Blueberries
Cyanococcus) is a flowering shrub that produces berries with a bluish, purple hue — also known as blueberries.Blueberries are among the most nutrient-dense berries.4 grams Vitamin C: 24% of the RDI.25% of the RDI Small amounts of various other nutrients. .
Blueberries counteract intestinal diseases -- ScienceDaily
New research from the Lund University Faculty of Engineering in Sweden shows that blueberry fibre are important and can alleviate and protect against intestinal inflammations, such as ulcerative colitis.In recent years the research world has been realizing that our health is governed to a great extent by what happens in our large intestine," explain Camilla Bränning, a PhD in Applied Nutrition and Åsa Håkansson, a doctoral candidate in Food Hygiene at the Division of Applied Nutrition and Food Chemistry."The probiotics proved to have a protective effect on the liver, an organ that is often negatively impacted by intestinal inflammations," explains Åsa Håkansson.Åsa Håkansson and Camilla Bränning also noted that if blueberries are eaten together with probiotics, the content of butyric acid and propionic acid increased in the blood, two substances that are formed when fibre are broken down and that have previously been known to be important energy sources for intestinal cells.Previously it was thought that the intestinal cells used all of the butyric acid, but this is not at all the case," says Camilla Bränning, who recently defended her dissertation on the subject. .
8 Surprising Things That Harm Your Gut Bacteria
Both dysbiosis and a reduction in gut flora diversity have been linked to insulin resistance, weight gain, inflammation, obesity, inflammatory bowel disease and colorectal cancer ( 8 , 9 , 10 , 11 ).A lack of diversity within the gut bacteria limits recovery from harmful influences, such as infection or antibiotics ( 13 , 14 ).A diet consisting of a wide variety of whole foods, such as fruits, vegetables and whole grains, can lead to a more diverse gut flora.Their diets are generally unaffected by the Western world and are rich in fiber and a variety of plant protein sources.Nuts One study in 30 obese women found that taking a daily prebiotic supplement for three months promoted the growth of the healthy bacteria Bifidobacterium and Faecalibacterium ( 21 ).Moreover, foods rich in prebiotic fiber may play a role in reducing insulin and cholesterol levels ( 25 , 26 ).In terms of gut health, chronic alcohol consumption can cause serious problems, including dysbiosis.The beneficial effect of moderate red wine consumption on gut bacteria appears to be due to its polyphenol content.However, the polyphenol content in red wine may have a protective effect on gut bacteria when consumed in moderation.They work by either killing bacteria or preventing them from multiplying and have saved millions of lives over the past 80 years.In fact, even a single antibiotic treatment can lead to harmful changes in the composition and diversity of the gut flora ( 33 , 34 , 35 ).In fact, one study found that a single dose of antibiotics reduced the diversity of Bacteroides, one of the most dominant bacterial groups, and increased the number of resistant strains.Being physically active has a number of health benefits, including weight loss, lower stress levels and a reduced risk of chronic disease ( 41 , 42 , 43 , 44 ).Higher fitness levels have been associated with a greater abundance of butyrate, a short-chain fatty acid that’s important for overall health, and butyrate-producing bacteria ( 48 , 49 ).One study found that professional rugby players had a more diverse gut flora and twice the number of bacterial families, compared to the control groups matched for body size, age and gender ( 50 ).Moreover, athletes had higher levels of Akkermansia, a bacteria shown to play an important role in metabolic health and the prevention of obesity ( 50 , 51 ).Summary: Regular physical activity promotes the growth of beneficial gut bacteria, including Bifidobacterium and Akkermansia.Smoking causes harm to nearly every organ in the body and raises the risk of heart disease, stroke and lung cancer ( 54 ).Disrupting your body clock through a lack of sleep, shift work and eating late at night may have harmful effects on your gut bacteria ( 64 , 65 , 66 ).Two days of sleep deprivation caused subtle changes to the gut flora and increased the abundance of bacteria associated with weight gain, obesity, type 2 diabetes and fat metabolism ( 67 , 68 ).Sleep deprivation can disrupt the circadian rhythm, and this appears to have harmful effects on gut bacteria.One study in humans looked at the effect of stress on the composition of gut bacteria in 23 college students (75).The high stress associated with final exams caused a reduction in friendly bacteria, including Lactobacilli.While promising, research on the relationship between stress and gut flora is fairly new, and human studies are currently limited.Eat plenty of foods rich in prebiotic fibers, such as legumes, onions, asparagus, oats, bananas and others.Eat foods rich in polyphenols: Good sources include blueberries, red wine, dark chocolate and green tea.Eating a healthy and diverse diet, getting good sleep and reducing stress levels are all great ways to help improve your gut flora. .
Berries: Bursting With Health Benefits
The type of berry, climate and soil conditions during growth, degree of ripeness, and the method of processing all affect the antioxidant level in a specific berry.4.They procured samples from countries worldwide and determined their total antioxidant content using a method known as the ferric reducing ability of plasma (FRAP) assay.Dietary fibre can help to control blood sugar (glucose) levels, avoid constipation, reduce some symptoms of irritable bowel syndrome, maintain a healthy body weight, and avert diverticular disease.They are also higher in calories, carbohydrates, fibre, and other nutrients per serving compared to their fresh counterparts.7 This is important to keep in mind if you are trying to lose weight or if you are monitoring your sugar intake.Simply put, oxidation creates highly reactive, unstable molecules (free radicals) which can cause DNA damage and destruction of cells and tissues. .
Blueberries: Health benefits, facts, and research
They have been shown to protect against heart disease and cancer , and can also help maintain bone strength, mental health , and healthful blood pressure .Share on Pinterest Blueberries are a nutritious, delicious berry that can be used in a variety of meals.A type of flavonoid called anthocyanin gives blueberries many of their health benefits.Many studies have suggested that increasing consumption of plant foods such as blueberries decreases the risk of obesity, diabetes, heart disease, and overall mortality.Adequate intake of these minerals and vitamins contributes to building and maintaining bone structure and strength.Low intakes of vitamin K have been linked to a higher risk of bone fracture .However, adequate vitamin K intake improves calcium absorption and may reduce calcium loss.2) Skin health.Studies have found that people with type 1 diabetes who consume high-fiber diets have low blood glucose levels, and people with type 2 diabetes who consume the same may have improved blood sugar, lipid, and insulin levels.The fiber, potassium, folate, vitamin C, vitamin B6, and phytonutrient content in blueberries supports heart health.Vitamin B6 and folate prevent the buildup of a compound known as homocysteine.Vitamin C, vitamin A, and the various phytonutrients in blueberries function as powerful antioxidants that may help protect cells against damage from disease-linked free radicals.Blueberries help to prevent constipation and maintain regularity for a healthful digestive tract because of their fiber content. .
Blueberry supplementation may impact gut microbiota and
Blueberry supplementation was also associated with improvements in sensitivity to insulin in high-fat fed rats, according to data published in the Journal of Nutrition..“Thus, our study provides further support that blueberry may reduce obesity-related inflammation and insulin resistance.”.Blueberry benefits.Markers of insulin sensitivity were improved in the blueberry-fed animals, added the researchers.“Blueberry Supplementation Influences the Gut Microbiota, Inflammation, and Insulin Resistance in High-Fat-Diet–Fed Rats”. .
Focus on Prebiotics: Go Wild for Blueberries! — Hyperbiotics
Whether you sprinkle them into your oatmeal, bake them into muffins, blend them in smoothies, or snack on them straight out of the container, blueberries evoke the sweet essence of peaceful summer days—no matter what time of the year it happens to be.But blueberries offer so much more than just a joyful taste experience—they’re also one of the best prebiotic foods around, and they’re positively loaded with nutritional goodness.Discover the unique benefits of this beloved summer fruit, and how including blueberries in your diet can help you enjoy vibrant wellness from head to toe.Juicy blueberries are members of the Vaccinium family of perennial flowering plants—which also includes bilberries, grouseberries, huckleberries, and cranberries.They’re low in calories but highly nutrient-dense and loaded with prebiotic fiber to provide your beneficial gut flora the nutrition they need as well.Blueberries are also an excellent source of antioxidants—particularly the health-building anthocyanins that give this fruit its signature deep blue pigments.Glowing mind and body health begins in the gut, so it’s essential to care for your digestive tract in order to feel your best.In a very recent study, scientists fed a group of rats a high-fat diet for eight weeks, along with blueberry powder.Despite the otherwise unhealthy diet, these rats experienced some very exciting positive biological changes, likely due to the prebiotic and antioxidant power of blueberries:1.• The composition of their microbiomes improved, with increases in beneficial probiotic species such as Bifidobacteria (which is especially important for maintaining wellness as we age), along with other strains associated with healthy metabolic function and insulin signaling.Bumping up microbial vitality would be reason enough to reach for prebiotic foods like blueberries whenever you feel hungry.The dynamic combination of prebiotics, antioxidants, and nutrients they contain works in harmony with your body to keep you healthy in all these wonderful ways:.A number of scientific trials show that consuming blueberries improves memory and brain function in the elderly, as well as delays further decline.11,12.Multiple animal and in vitro studies highlight an association between blueberries and cellular health in breast, stomach, prostate, and intestinal cells.13,14,15.Multiple studies suggest that both blueberry juice and extract seem to encourage healthy insulin sensitivity and glucose metabolism, even in those with weight issues.19,20,21,22.Thankfully, blueberries seem to speed the repair of overworked muscles at the molecular level, to soothe soreness and keep your athletic performance at its peak.25.You’ll get the most from your blueberries when you reduce pesticide loads by choosing organic, locally grown fruit, and always washing your berries thoroughly before you enjoy them.Even when you favor gut healthy foods like blueberries, it can still be challenging to get enough prebiotic fiber in your diet—and our modern lifestyle can be tough on the microbiome in general.To keep your gut in balance (and maintain glowing health), consider supplementing with a high quality, time-released probiotic like PRO-15, and stirring an organic prebiotic powder into your favorite smoothies and soft foods.Lowbush Wild Blueberries have the Potential to Modify Gut Microbiota and Xenobiotic Metabolism in the Rat Colon.Differential Modulation of Human Intestinal Bifidobacterium Populations after Consumption of a Wild Blueberry (Vaccinium angustifolium) Drink.Impact of multiple genetic polymorphisms on effects of a 4-week blueberry juice intervention on ex vivo induced lymphocytic DNA damage in human volunteers.The effect of wild blueberry (Vaccinium angustifolium) consumption on postprandial serum antioxidant status in human subjects.Blueberry as a source of bioactive compounds for the treatment of obesity, type 2 diabetes and chronic inflammation.Blueberry Intake Alters Skeletal Muscle and Adipose Tissue Peroxisome Proliferator-Activated Receptor Activity and Reduces Insulin Resistance in Obese Rats.Blueberry Phytochemicals Inhibit Growth and Metastatic Potential of MDA-MB-231 Breast Cancer Cells through Modulation of the Phosphatidylinositol 3-Kinase Pathway.Inhibition of cancer cell proliferation and suppression of TNF-induced activation of NFkappaB by edible berry juice.Daily Blueberry Consumption Improves Blood Pressure and Arterial Stiffness in Postmenopausal Women with Pre- and Stage 1-Hypertension: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial.Blueberries Decrease Cardiovascular Risk Factors in Obese Men and Women with Metabolic Syndrome.Six weeks daily ingestion of whole blueberry powder increases natural killer cell counts and reduces arterial stiffness in sedentary males and females.Fermented Canadian lowbush blueberry juice stimulates glucose uptake and AMP-activated protein kinase in insulin-sensitive cultured muscle cells and adipocytes.This article is one of a selection of papers published in this special issue (part 1 of 2) on the Safety and Efficacy of Natural Health Products.Effect of Blueberin on fasting glucose, C-reactive protein and plasma aminotransferases, in female volunteers with diabetes type 2: double-blind, placebo controlled clinical study.Osman N, Adawi D, Ahrne S, Jeppsson B, Molin G. (2008) Probiotics and blueberry attenuate the severity of dextran sulfate sodium (DSS)-induced colitis.Roberta Pescow is a writer at Hyperbiotics and proud mom of two amazing and unique young men.Natural wellness is a subject she’s passionate about, so she loves sharing information that helps others discover all the ways probiotics support glowing health and well-being. .
Are Strawberries Good for Your Stomach?
As compared to other organs, the stomach is known to create a tremendous amount of free radicals (highly reactive substances that can damage cells and tissues) that contribute to oxidative stress.The study attributed these effects to the antioxidant activity and polyphenol content (anthocyanins) of strawberries. .