Harnessing power of gut microbiota could offer new approach

management of diabetes

Islamabad

Genetics and lifestyle behaviours are believed to cause diabetes. However, recent research has uncovered a new factor that causes diabetes: the disruption of intestinal microbiota. Microbiotas are the normal bacteria found in the human body. Studies show that people with type 2 diabetes have different gut bacteria (microbiotas) than those without diabetes, and that harnessing the power of your gut microbiota could offer a new approach in the management of type 2 diabetes.

Consultant nutritionist at Shifa International Hospital (SIH) Dr. Rezzan Khan shared this piece of information with ‘The News’ during an exclusive interview here on Wednesday. Dr. Rezzan described the gut as one’s “second brain.” Elaborating, she said, “The food you eat goes into your belly; however, this is also at the centre of all body systems, and a healthy gut environment is the basis of good mental health. Indeed, the gut has about 100 million cells (only 0.1% of the neurons (nerve cells) found in the human brain). However, that is equivalent to a cat’s brain in complexity. When the gut is disturbed, bad things happen such as Dysbiosis (altered microbiota) disruption and imbalance of the good (beneficial) and the bad (pathogenic) bacteria. The loss of good bacteria leads to inflammatory processes associated with obesity and insulin resistance.”

The solution is simple, Dr. Rezzan explained in response to a query. “Bad bacterial counts can be reversed within a few days of increasing dietary fiber and decreasing unhealthy fat intake. By restoring balance to gut flora and changing the ecology of the gut, the microbiome diet helps to protect from diabetes. Eat foods that feed healthy gut bacteria and avoid foods that nourish harmful gut bacteria. Keep the fibers flowing to your colon,” she stated.

The nutritionist emphasised the significance of getting carbohydrates from vegetables and low-sugar fruits. Eating a lot of leafy green vegetables will help plant the gut with healthy and diverse bacteria. “You should eat radishes, carrots, onion, garlic and turmeric. Be sure to get a balance of healthy fats and protein with each meal as well. Include fermented foods in your diet such as sourdough bread, sauerkraut, pickles, kimchi, kefir and buttermilk. Consume yogurt that contains live cultures; homemade yogurt in particular is an excellent non-processed alternative. These fermented foods seed your gut with healthy bacteria. Include resistant starches like, potato, tapioca (sagodana), oats, green banana, nuts, beans, and bran to your daily diet. The microbiome loves to eat the starches and well-fed microbiome gives you better general health,” Dr. Rezzan shared.

Cocoa powder, dark berries and tea are rich in antioxidants and improve healthy bacteria in gut. “Low vitamin D status (or low exposure to ultraviolet radiation) causes dysbiosis; make sure to get at a minimum 15 minutes of sunshine daily,” she added.

Dr. Rezzan further informed that “sugar and processed foods hurt you as your body is not designed to process them. Refined carbohydrates, sugar, and processed foods get absorbed too quickly into your small intestine without any help from your microbes. Avoid foods that are too easy to digest (including over-cooked and processed foods), as the emulsifiers in these processed foods cause inflammation in the gut (harmful to the microbiome). Even artificial sweeteners are damaging as they alter the diversity of the microbiome and lead to glucose intolerance.”

Dr. Rezzan suggested termed antibiotics as “nuclear weapons” which should be avoided as much as possible. “Although they kill the bad bacteria, they also destroy the good bacteria, which you need to thrive,” she said.

Carbohydrates, Dr. Rezzan maintained, are an important part of a healthful diet for people with and without diabetes. However, there are good carbohydrates and bad carbohydrates. Sources of good carbohydrates are whole foods such as fruits and vegetables, beans, whole grains and dairy products. Bad carbohydrates are easy to find in sugars and processed foods.

Talking to a dietician nutritionist to create an individualized meal plan can also prove helpful. Nutrition and dietary modifications contribute to gut health. Individually tailored diets can help minimize or prevent symptoms of diabetes.