How to improve sleep through the diet?
How to improve sleep through the diet?
Sleep is a fundamental physiological need, yet sleep-related issues are increasingly common, driving many to seek healthcare, a clear sign of a growing problem in today’s society. Emerging research, however, highlights that the food we consume can greatly influence the quality of our sleep. So, how can we enhance our sleep by making more mindful dietary choices?
How Poor Sleep Affects Your Mind and Body
Poor sleep quality not only leaves us feeling tired and unfocused, but it also contributes to a range of mental health issues such as memory loss, depression, anxiety, and stress. Additionally, it increases the risk of developing cardiometabolic conditions such as obesity, diabetes, and hypertension (1).
What Happens When We Sleep?
Sleep isn’t just about closing your eyes and drifting off. It’s a complex process that occurs in four distinct stages: lightest sleep, light sleep, deep sleep, and finally, active sleep also called rapid eye movement (REM) sleep. The first three stages progressively lead to deeper and more restorative sleep. When sleep is inadequate, it can disrupt the balance and duration of these stages, ultimately diminishing the quality of our rest and impacting overall well-being (2).
The Role of Nutrients in Sleep
Diet plays a crucial role in both sleep quality and overall health. For instance, foods rich in tryptophan – an amino acid found in protein sources – can help to improve sleep by increasing its duration, enhancing efficiency, and reducing the time it takes to fall asleep (2). But how can tryptophan be so important?
Tryptophan is a precursor to both serotonin and melatonin, two key players in regulating sleep. The body converts tryptophan into serotonin, which then transforms into melatonin. But what exactly do these two chemicals do for sleep?
Serotonin, a neurotransmitter, plays a dual role in sleep regulation, as it is involved in processes necessary for both wakefulness and sleep. Its function is complex, but it appears that during the day, serotonin promotes wakefulness by keeping you alert. Additionally, it serves as a precursor to melatonin, making it essential for initiating sleep later in the evening.
Melatonin, often called the ‘sleep hormone,’ regulates the sleep-wake cycle. Its levels remain low during the day and naturally rise in the evening in response to darkness, signaling to your body that it’s time to sleep (3).
The Role of Gut Microbiota in Sleep
Recent research has highlighted another crucial factor influencing sleep: the gut microbiota. This complex community of microorganisms in our digestive system has a significant impact on the central nervous system. Disruptions in gut microbiota balance can lead to anxiety, depression, and sleep disorders (4).
Studies have shown that maintaining the homeostasis of gut microbiota is essential for improving insomnia. A disrupted microbiota can negatively affect sleep quality, but dietary strategies like probiotics or prebiotics offer promising solutions for improving insomnia and overall sleep quality (4).
Foods that Promote Better Sleep
To improve sleep, it’s beneficial to incorporate foods that are high in tryptophan into your diet. This includes animal products like beef, lamb, pork, poultry, and dairy, as well as in plant-based sources such as nuts, seeds, whole grains, and legumes. These foods can help increase sleep duration and efficiency, reduce the time it takes to fall asleep, and decrease nighttime awakenings (3).
Dietary patterns also play a role in sleep quality. High-carbohydrate diets are linked to shorter sleep onset latency and increased active sleep (5). A balanced diet rich in fresh fruits, vegetables—foods that are high in tryptophan and high in prebiotic fibers —can enhance sleep (6).
Conclusion
Improving sleep through dietary choices is a practical and effective approach to achieving better rest and overall health. By incorporating tryptophan-rich foods, maintaining a balanced diet, and supporting gut microbiota health, you can enhance your sleep quality and overall well-being. Remember, making small, mindful changes in your diet can lead to significant improvements in your sleep and daily life. So, why not start today and see the difference it can make for you?
Can Prebiotics and Probiotics relieve IBS symptoms?
Can Prebiotics and Probiotics help relieve IBS symptoms?
Last updated: September 20th, 2024
Prebiotics and probiotics are a key topic for people experiencing gastrointestinal problems. Researchers have conducted various studies regarding their influence on improving IBS symptoms. In this article, we will explain the different types of IBS and how prebiotics and probiotics may be beneficial in managing this condition.
What is IBS?
Irritable bowel syndrome (IBS) is a chronic condition that affects the quality of people’s lives and includes symptoms such as abdominal pain or discomfort, bloating, gas, constipation, and diarrhea [1].
Some studies have estimated that more than 9% of the worldwide population suffers from IBS, with women 1.5 to 3 times more likely to experience IBS symptoms [2].
To date, IBS causes are still unknown and some possible factors that are responsible for IBS, include physiological disturbances, genetics, and digestive motility [3]. Based on the abnormal manifestation of the bowel movements, IBS has four subtypes [4, 5].
- IBS-C: Constipation prevailing
- IBS-D: Diarrhea predominant
- IBS-M: Mixed of constipation and diarrhea
- IBS-U: Unspecified, when a patient does not belong to any of the above categories
Probiotics and IBS
Although the causes of IBS are still unknown, it has been suggested that an imbalance of the gut microbiota can be responsible for its occurance.
Probiotics are live microorganisms that confer a health benefit on the host by decreasing the harmful bacteria and supporting the gut’s natural bacteria [6]. If you want to increase the good bacteria in your body, various fermented foods and supplements include probiotics.
As for food, a few suggestions might be yoghurt, tempeh, kombucha and kimchi, while supplements usually include beneficial strains like Saccharomyces Boulardii, Bifidobacterium Bifidum, Bifidobacterium Lactis, Lactobacillus Acidophilus, and Lactobacillus Plantarum.
Research has shown that IBS symptoms can be improved by the daily consumption of Probiotics, even if the exact mechanism is still not completely understood [7]. Probiotics can act in different ways depending on the type of IBS and other factors such as age and gender [8].
It is proposed that Probiotics may improve IBS symptoms by [9]:
• Inhibiting the colonisation of pathogens in the gut
• Enhancing the gut barrier function
• Boosting the immune system
• Improving digestive functions
• Reducing inflammation in the gut and gas formation
What are prebiotics?
Prebiotics are non-digestible fibre compounds that are fermented by the gut microbiota, stimulating the growth and activity of beneficial bacteria in the gut [10]. To classify these compounds as prebiotics, they need to comply with three requirements [11]:
• be non-digestible and resistant to breakdown by stomach acid and enzymes in the human gastrointestinal tract
• be fermented by living microorganisms in the gut
• stimulate the growth and/or activity of beneficial bacteria (probiotics)
It is possible to combine prebiotics with probiotics to create synbiotic dietary supplements. You can read more about that here.
Prebiotics and IBS
Research into the role of prebiotics in managing IBS symptoms is conflicting and shows that the beneficial effect may be subjective and depend on the IBS and type.
For example, some studies found that soluble fibres such as psyllium and inulin may provide significant pain relief for IBS patients with constipation and/or diarrhoea. In contrast, other studies found that the effect is limited.
Prebiotics act by stimulating the growth of a bacterium that produces lactic acid called Bifidobacterium. Interestingly, Bifidobacterium has been associated with improved gastrointestinal symptoms in people with IBS. More specifically, this genus lowers the pH to desirable levels for beneficial microbes and undesirable levels for pathogenic bacteria
[12].
The consumption of specific prebiotics such as arabinoxylans from wheat can increase the amount of Bifidobacterium in the colon.
In addition, there are also molecules with known prebiotic activity, such as citrus-derived flavonoids. Research has shown that these compounds can reach the colon without being digested and are metabolised by the gut microbiota, stimulating the growth of beneficial bacteria..
These prebiotic flavonoids are different from prebiotic fibres because they are not fermented but rather deglycosylated by the gut microbiota. Furthermore, their ability to work at low doses is associated with their high tolerance as opposed to fibres. Finally, the lack of fermentation avoids gas formation and the resulting feeling of bloating and flatulence.
Multiple studies have shown better protection of gut mucosa against colonisation by pathogens and viruses. Also, citrus flavonoids allow greater production of short chain fatty acids (SCFA) like butyrate and propionate, important compounds for the immune system and metabolic functions.
The bottom line
IBS is a chronic condition that affects a large part of the world’s population.
There are some treatment strategies to reduce or eliminate symptoms, such as dietary modifications and lifestyle changes.
In many cases, probiotics and prebiotics may be beneficial in managing the IBS symptoms. However, the beneficial effect is subjective and depends on the IBS type. Therefore, it is essential to understand how dietary changes and supplementations affect the symptoms.
Solabia Nutrition is coming to SSW 2024
Solabia Nutrition is exhibiting at Supply Side West, 2024
Supply Side West is just around the corner …
Supply Side West is one of the biggest events for the nutraceutical industry in the USA. This year, it is taking place from the 30th – 31st October in Las Vegas. As always, it will bring together professionals from around the globe to explore trends, network, and discover new products and solutions.
We welcome all visitors at our Booth #2972!
Why stop by?
- Learn about our latest clinical data
- Discuss our product portfolio
- Find the best fit for your product’s formula
- Receive valuable formulation support
Solabia Nutrition is a leading provider of premium nutritional ingredients with production sites and internal R&D teams in Europe, USA and the Middle East.
We support our clients with marketing materials, dedicated product websites, formulation and application advice, based on our 30 years of experience in the nutraceutical world.
To explore our opportunities together, book a meeting with our team via the form below
Book a Meeting at Booth #2972:
What happens when I eat prebiotics?
What happens when I eat prebiotics?
Prebiotics are non-digestible food ingredients that stimulate the growth and activity of our intestinal bacteria. Since they have several beneficial effects on the gut health, such as microbiota support and immune system modulation, they have far reaching effects on our overall health and well-being. This article summarizes the route through the digestive system and the end benefits that can be obtained through ingestion of prebiotics and prebiotic supplements.
The journey of prebiotics from the mouth to the intestines
Prebiotics do not get absorbed in the mouth. Instead, they journey through the gastrointestinal tract (1) until they reach the large intestine, where they are fermented by the gut microbiota. Here is a breakdown of their journey:
The journey of prebiotics from the mouth to the intestines typically involves the following steps (2):
- Ingestion – Prebiotics are consumed as part of the diet through various high fibre food sources.
- Passage through the stomach – Once ingested, prebiotics pass through the stomach where they are exposed to gastric acids and enzymes. However, they are not broken down or absorbed in the stomach.
- Transit through the small intestine – Prebiotics go into the small intestine where they may undergo minimal digestion by enzymes. Those enzymes are produced by the pancreas, However, the majority of the prebiotics remain intact as they are not broken down by human digestive enzymes.
- Fermentation in the large intestine – The undigested prebiotics reach the large intestine, which is also called the colon. There they serve as a substrate for fermentation by the gut microbiota.
- Absorption of fermentation byproducts.
These 2 beneficial bacteria play a major role in the fermentation of prebiotics
Two key types of beneficial bacteria in the gut are Bifidobacteria and Lactobacilli, which can be significantly stimulated by galacto-oligosaccharides (GOS). GOS are a type of prebiotic fiber made up of short chains of galactose molecules connected by glycosidic bonds, derived from lactose (3).
Bifidobacteria are anaerobic bacteria that predominantly reside in the human colon and are one of the most abundant genera in the gut microbiota (4).
Lactobacilli, also Gram-positive bacteria, are commonly found in the human gastrointestinal tract (5). Both Bifidobacteria and Lactobacilli contribute to gut health by aiding digestion, supporting immune function, and inhibiting the growth of harmful bacteria. Research indicates that certain strains of Lactobacilli offer additional health benefits, such as reducing the risk of antibiotic-associated diarrhea, alleviating symptoms of irritable bowel syndrome (IBS), and promoting vaginal health in women (4, 5).
What are prebiotics doing in the intestines?
When prebiotics reach the colon, Bifidobacteria, Lactobacilli, and other gut bacteria possess enzymes capable of breaking down the carbohydrates in prebiotics—something human digestive enzymes cannot do.
As prebiotics are fermented by these bacteria, they produce various metabolites, mainly short-chain fatty acids (SCFAs) like acetate, propionate, and butyrate. These SCFAs play a vital role in maintaining gut health and offer numerous benefits to the body. Additionally, fermentation generates gases such as hydrogen, methane, and carbon dioxide, which can affect gut motility and lead to bloating and flatulence in some individuals (6).
SCFAs are absorbed into the bloodstream via the colon lining and travel to various tissues and organs. In particular, they reach the liver, where they can be metabolized or used as an energy source.
Butyrate is especially important for colonic health, serving as the primary energy source for colon cells (colonocytes) and helping maintain a healthy gut barrier (7).
Acetate and propionate have also been shown to influence metabolic processes and may play a role in regulating glucose and lipid metabolism (8).
Conclusion
In conclusion, Bifidobacteria and Lactobacilli are essential gut bacteria that promote digestive health, immune function, and inhibit harmful pathogens. Prebiotics stimulate these bacteria, leading to the production of SCFAs such as butyrate, acetate, and propionate. These SCFAs support gut health, influence metabolic processes, and contribute to overall well-being.
How can flavonoids improve gut health?
How can flavonoids improve gut health?
Last updated: September 6th, 2024
Flavonoids are polyphenols that exert beneficial effects in the body, improving gut health and boosting the microbiome. In this article, we will describe how flavonoids, and especially hesperidin and naringin, can change the gut microbiome composition, increase gut barrier function, enhance the immune system, and altogether improve gut health.
What are flavonoids?
Flavonoids are a group of phytonutrients (chemicals of plants) that are found in various fruits and vegetables. Flavonoids give color to fruits and vegetables, but are also found in cacao, coffee and tea. There are more than 6,000 types of flavonoids.
Flavonoids also have a wide range of beneficial effects, such as reducing chronic inflammation, and reducing risks associated with cancer and cardiovascular diseases (1, 2). Thus, implementing different flavonoids in your daily diet could be beneficial your health.
Flavonoids and gut health
Gut health and the gut microbiome have been gaining a lot of interest in the past years as important regulators of host health.
The gut barrier is because it acts as a physical defence against toxins and microorganisms. This barrier should remain intact to function properly.
Flavonoids may improve intestinal barrier function via inhibition of inflammatory proteins such as nuclear factor-kappa B (NF-κB), and via reduction of oxidative stress.
Flavonoids also contribute to the preservation of the intestinal tight junction barrier and structure, which is important for remaining the physical barrier for pathogens (3).
Flavonoids can stimulate short-chain fatty acids to increase gut health
Additionally, it is found that flavonoids can increase faecal short-chain fatty acids (SCFAs), which may be a result of increased SCFA production in the gut. SCFAs have different beneficial effects on the host and gut health. These benefits include serving as energetic fuel for intestinal epithelial cells, and improving intestinal barrier function (4, 5).
An important SCFA for gut health is butyrate. It can bind to G-protein-coupled receptors. Upon binding, different anti-inflammatory signalling pathways can be promoted in macrophages and dendritic cells, which are important in the immune system of the colon (6).
Thus, flavonoids can increase gut barrier function and SCFA production, and enhance the immune system via butyrate. Therefore, they are beneficial for gut health and it’s also shown in human studies that they can be used for inflammatory bowel diseases! (3)
Two flavonoids for gut health – What are hesperidin and naringin?
Hesperidin and naringin are flavanones, a subclass of flavonoids. These flavanones are mostly present in freshly prepared juices of citrus fruit, such as grapefruit, oranges and lemons. But it’s worth noting that hesperidin can be obtained in higher concentrations than naringin. Both compounds are even more abundant in the peels of these citrus fruits.
After oral consumption, hesperidin and naringin reach the colon almost completely intact, because they are difficult to degrade by the enzymes in the stomach and the small intestine.
This means the gut microbiota can digest them. They do this by releasing α-rhamnosidase, which converts hesperidin and naringin to hesperetin and naringenin. These metabolites are more bioavailable to the body, resulting in higher uptake by the gut into the blood, meaning they can be used by other tissues (7).
Hesperidin and naringin can feed specific bacteria, meaning they can influence the microbiome. It was shown that naringin could reduce microbial dysbiosis caused by a high fat diet in mice. This means that harmful bacteria were reduced and there was an increase in beneficial bacteria (8).
Hesperidin and naringin also play a role in immune system regulation. They can inhibit gut inflammation and oxidative stress by increasing antioxidant levels. By bringing gut inflammation down, the gut barrier stays intact as a physical defence against pathogens.
Hesperidin and naringin: Hero flavonoids of MicrobiomeX®
Hesperidin and naringin are the focus of many clinical trials performed by Solabia Nutrition. Their synergistic effect resulted in the development of MicrobiomeX®, a natural blend of extracts from Citrus sinensis and Citrus paradisi.
In vitro simulations of the human colon with the TIM-2 system showed that MicrobiomeX® could increase butyrate-producing bacteria Roseburia spp. and acetate-producing bacteria B. eggerthii (9). As mentioned before, butyrate is an important SCFA for gut health.
Besides in vitro studies, clinical trials have also been done on the butyrate-increasing properties of MicrobiomeX®. All clinical trials are available in the MicrobiomeX® White Paper.
It has also been found that by consuming MicrobiomeX® calprotectin levels went down, which could indicate that MicrobiomeX® helps to bring gut inflammation down.
MicrobiomeX® combines the benefits of the flavonoids hesperidin and naringin and is therefore an ideal ingredient for gut health support.
Serenal Study
Serenal Study
We are looking for participants!
Are you interested to take part in this reserach?
Send an email to anissa.lasfar@solabia.com or fill in the Contact Form below!