Everything you need to know about Reducal®, GLP-1 and Weight Management
Everything you need to know about Reducal®, GLP-1 and weight management
Weight management is a concern for many people nowadays. Globally, the number of people suffering from overweight is increasing rapidly, with over 73% of the US and 53% of the European adult population being either overweight or obese. Carrying extra weight can be a risk factor for your health or an insecurity for many people. Therefore, drugs agonizing GLP-1 have been gaining popularity since they have the ability to aid in weight loss. Brands are exploring ways to innovate around this trend in a natural way without crossing into pharmaceutical territory. In this article, we will dive deeper into our product Reducal®, and how it can be included in your product portfolio for weight management supplements.
The Science Behind Satiety and Appetite Regulation
Effective weight management is more than just a goal—it’s a lifestyle. It focuses on achieving and maintaining a healthy weight through a combination of regular physical activity, a balanced diet, and sustainable behavioral changes. Unlike quick-fix solutions, weight management takes a holistic approach to promote long-term health and well-being (1).
A key factor in weight management is appetite regulation, a highly complex process driven by a network of hormones. These hormones work together to control when we feel hungry, how much we eat, and when we feel full. Understanding how these hormones function can help individuals make informed choices to support their weight management journey (2).
The key hormones:
- Ghrelin – the hunger hormone – is produced mainly in the stomach to signal the brain it’s time to eat.
- Leptin – the satiety hormone – is produced by fat cells to signal the brain there is sufficient energy stored, suppressing appetite.
- PYY – the meal terminator – is produced in the small intestine to induce feelings of fullness.
- GLP-1 – the multi-tasking hormone – is produced in the small intestine to induce feelings of fullness, slow down gastric emptying, and satiety.
The Importance of GLP-1 in Weight Management
Glucagon-like peptide-1 (GLP-1) is a hormone produced by intestinal L-cells in response to food intake. Once secreted into the bloodstream, GLP-1 exerts multiple systemic effects that play a crucial role in metabolic health. One of its primary functions is to enhance insulin secretion, leading to improved glucose regulation. Additionally, GLP-1 promotes anorexigenic (appetite-suppressing) brain signaling, slows gastric emptying, and reduces the release of ghrelin, commonly known as the “hunger hormone.” Together, these effects contribute to reduced food intake, making GLP-1 a vital player in effective weight management (3).
In recent years, GLP-1-based medications have gained widespread attention as quick fixes for weight loss. However, a growing number of consumers are recognizing that GLP-1 levels can be naturally enhanced through diet and lifestyle changes. This shift opens the door for innovation in the wellness industry, where brands can develop natural, health-focused products that support GLP-1 production. Such offerings align with the preferences of health-conscious individuals seeking sustainable solutions for weight management.
How to Naturally Boost GLP-1 Levels?
Boosting GLP-1 levels naturally can significantly support appetite regulation, glucose control, and weight management. Incorporating specific dietary changes is key to stimulating the natural release of GLP-1. Here are two effective strategies:
1. Increase Fiber Intake
Foods rich in dietary fibers are powerful allies in promoting GLP-1 secretion. Certain fibers, particularly fermentable ones like prebiotics, are metabolized by the gut microbiota into short-chain fatty acids (SCFAs), such as butyrate, propionate, and acetate. These SCFAs bind to GPR43 receptors on intestinal L-cells, triggering the release of GLP-1 into the bloodstream (4).
A healthy gut environment also enhances SCFA production, making the consumption of probiotics (alongside prebiotics) essential for optimal GLP-1 secretion (3).
Fiber Sources That Stimulate GLP-1:
- Arabinoxylan-rich foods: Found in whole grains
- Resistant starch: Found in oats and cooked potatoes
- Soluble fibers: Found in legumes, flaxseeds, and chia seeds
2. Incorporate Healthy Fats and Proteins
Both healthy fats and high-protein foods activate specific receptors in the gut, stimulating GLP-1 release.
- Healthy fats: Include unsaturated fatty acids found in foods like avocados, olive oil, and salmon.
- High-protein foods: Choose options such as white meat, fish, eggs, and Greek yogurt (5).
What are arabinoxylans?
Arabinoxylans are non-starch polysaccharides found within the cell walls of cereal grains. They can be found, among others, in wheat, barley, oats and rye. They are primarily located in the cell walls of the starchy endosperm, the aleurone layer, the bran, and the husk (6).
Arabinoxylans differ in amount and structure, depending on the type of cereal. In wheat, for instance, arabinoxylans have side chains attached by α-(1→2) and/or α-(1→3) bonds along the xylan backbone. The molecular structure of arabinoxylans also depends on the extraction method. Different extraction methods yield variations in the degree of polymerization (the chain length) and the amount of soluble arabinoxylan. Higher degrees of polymerization and greater concentrations of soluble fiber correlate with stronger bifidogenic effects (6).
What is Reducal® and why is it unique in the market?
Reducal® stands out as a clinically validated prebiotic complex consisting of arabinoxylan fiber and inulin in a 50/50 ratio. The arabinoxylan is extracted from wheat endosperm. It is a 100% natural extract, sustainably produced in Europe. Reducal® is designed to reduce energy intake, increase SCFA production and reduce inflammation, which can assist users as part of their weight management goals.
Reducal® is clinically shown to support weight management
Consumption of Reducal® has been clinically shown to reduce ad libitum energy intake by ± 20%. At the same time, Reducal® showed a significant bifidogenic effect and increased SCFA production. Through GPR43 signalling, these SCFA could have increased GLP-1 signalling and thus satiety. Due to the viscosity of Reducal®, gastric emptying is slowed down which also contributes to feelings of satiety (4).
Natural weight management solutions: Innovate with Reducal®
As the demand for natural and effective weight management solutions continues to rise, Reducal® offers an innovative way for brands to innovate and meet consumer needs with clinical evidence and easy to incorporate into products and blends. If you are curious to know more about Reducal®, you can check out the product page of Reducal® or its website.
Top Strategies to Boost Minerals Bioavailability
Top Strategies to Enhance the Bioavailability of Mineral Supplements
While most people recognize the importance of vitamins for overall health, minerals often don’t get the same attention. However, these essential micronutrients play a critical role in various bodily functions, including maintaining strong bones and muscles, supporting immune health, enhancing skin health, and boosting cognitive performance. Ensuring an adequate intake of mineral salts is vital for optimal health (1)—but how can we improve their absorption and bioavailability?
What is mineral bioavailability?
Mineral bioavailability refers to how effectively our body can absorb and utilize minerals from foods or supplements (2) This efficiency varies based on the following factors:
Nutrient Interactions
Some minerals compete for absorption sites in the body (e.g., calcium and magnesium). Additionally, certain vitamins can increase the absorption of minerals (3)
Presence of Anti-Nutrients
Compounds such as phytates, oxalates, and tannins in foods can bind to minerals and inhibit their absorption (4).
Digestive Health
Good gut health is essential for mineral absorption. Conditions like gut inflammation or an imbalanced microbiome can impair mineral uptake (5).
Form of Mineral
Minerals in their chelated form (bonded to organic molecules like amino acids) are often more readily absorbed (6).
How to boost mineral bioavailability?
Optimize Food Pairings
- Calcium and Vitamin D: Calcium absorption increases when paired with Vitamin D-rich foods (7).
- Iron and Vitamin C: Non-heme iron sources benefit from pairing with Vitamin C, which improves absorption by keeping iron in a more soluble form (8).
- Reduce anti-nutrient intake
Support Digestive Health
A balanced gut microbiome is essential for nutrient absorption. Gut inflammation and balance can be restored by increasing pre- and probiotic intake (5).
Incorporate Chelated Minerals
Chelated minerals, which are bonded to amino acids, generally have greater bioavailability. Minerals can be chelated using the amino acid derivative Pyrollixone Carboxylic Acid (PCA). PCA binds to minerals, thereby improving their stability and enhancing absorption (9).
Take Home Message
While minerals are essential to health, improving their bioavailability ensures we use their full potential. Small adjustments in diet and supplementation can make a significant impact on their level of uptake and thus our overall health and well-being.
How to Boost GLP-1 Naturally?
How to Boost GLP-1 Naturally?
Looking to naturally enhance GLP-1 levels for better metabolic health and weight management? GLP-1 plays a crucial role in regulating appetite and blood sugar. While GLP-1 medications are gaining traction, natural methods like dietary and lifestyle changes can also be highly effective. This guide highlights the best foods, dietary strategies, and lifestyle tweaks to naturally boost GLP-1 levels.
Dietary Interventions and Foods to Increase GLP-1 Naturally
Certain foods and nutrients can stimulate the secretion of GLP-1 in your body (1). Here’s how you can incorporate them into your diet:
1. Boost GLP-1 with Fiber-Rich Foods
Dietary fibers, particularly fermentable fibers, are metabolized by gut microbes into short-chain fatty acids (SCFAs) like butyrate, propionate, and acetate. These SCFAs stimulate GLP-1 release from intestinal L-cells through GPR43 signaling.
Top fiber sources for GLP-1 stimulation include:
- Arabinoxylan-rich foods – Found in whole grains.
- Resistant starch – Found in oats and cooked, cooled potatoes.
- Soluble fibers – Found in legumes, flaxseeds, and fruits like apples and citrus.
2. Incorporate Healthy Fats and Proteins
Healthy fats and high-protein foods are excellent for stimulating GLP-1 production.
- Healthy fats (unsaturated fatty acids):
Quickly metabolized in the gut, healthy fats activate specific receptors that trigger GLP-1 release (2). Add these to your meals:- Avocado
- Olive oil
- Salmon and other fatty fish
- High-protein foods:
Proteins activate gut receptors to significantly boost GLP-1 secretion. Include these protein-rich foods in your diet:- White meat (chicken, turkey)
- Fish (cod, tuna)
- Eggs
- Greek yogurt
3. Support Gut Health with Prebiotics and Probiotics
A balanced gut microbiome is essential for optimal GLP-1 production. Prebiotics and probiotics ensure the microbiota remains healthy and promotes SCFA production.
- Prebiotics – Found in onions, garlic, bananas, and whole grains.
- Probiotics – Found in fermented foods like yogurt, kefir, sauerkraut, and kimchi.
Combine Food Choices with Lifestyle Changes for Better Results
Diet is just one part of the equation. Adopting healthy lifestyle habits can amplify your body’s ability to produce GLP-1 naturally. Regular exercise, stress management, and sufficient sleep all play a role in enhancing metabolic health and GLP-1 secretion.
Why Focus on Natural GLP-1 Boosting?
With the rise of GLP-1 drugs for appetite control and blood sugar regulation, many health-conscious individuals are looking for natural alternatives. Brands have an opportunity to innovate by creating products that support GLP-1-related benefits—such as satiety, blood sugar control, and metabolic wellness—without pharmaceutical intervention.
By focusing on synergistic ingredients and natural approaches, both consumers and brands can tap into the growing demand for holistic, effective, and safe solutions for weight management and metabolic health.
Take Home Message
By incorporating the right foods, supporting your gut health, and making positive lifestyle changes, you can naturally enhance GLP-1 levels, manage your weight, and improve your overall well-being. Start making these small yet impactful changes today!
What is GLP-1?
What is GLP-1?
The global rise in overweight and obesity is alarming. Among the innovative solutions, GLP-1 agonists have gained significant attention for their potential to aid weight loss. Everyone seems to be talking about it, but what exactly is GLP-1?
What is GLP-1?
Glucagon-like peptide-1 (GLP-1) is a potent hormone critical to various metabolic processes (1). Produced by intestinal L-cells in response to food intake, GLP-1 is released into the bloodstream to regulate essential bodily functions.
How Does GLP-1 Impact Weight Management?
One of GLP-1’s primary functions is to stimulate insulin secretion in a glucose-dependent manner, helping maintain healthy blood sugar levels. Here’s how it works (2):
- Pancreatic Impact: GLP-1 binds to its receptor in pancreatic β-cells, initiating a signaling cascade that promotes insulin release.
- Gastric Effects: It slows gastric emptying, making you feel fuller for longer.
- Appetite Control: GLP-1 reduces food intake by signaling satiety to the brain.
These combined effects make GLP-1 a valuable ally in weight management.
Why Are GLP-1 Drugs Popular?
Pharmaceutical GLP-1 drugs have become increasingly sought after for their effectiveness in weight loss and blood sugar regulation (3). However, they often come with side effects, sparking interest in natural alternatives.
Natural Ways to Boost GLP-1 Levels
Fortunately, science-backed strategies exist to enhance GLP-1 naturally, offering a safer, side-effect-free approach (4). These methods include:
- Dietary Adjustments: Certain foods stimulate GLP-1 production.
- Exercise: Physical activity can positively influence GLP-1 secretion.
- Gut Health: A healthy gut microbiome supports optimal GLP-1 levels.
Stay tuned as we dive deeper into each natural method in our upcoming articles.
Conclusion
GLP-1 is a game-changer in metabolic health, with benefits extending to weight management and diabetes prevention. While pharmaceutical options exist, exploring natural ways to boost GLP-1 levels is a promising and holistic approach.
What are postbiotics?
What are postbiotics? Let’s find out!
Last updated: 29th November, 2024
Probiotics and prebiotics have become household names for their incredible benefits to gut health. Now, a new player is gaining attention: postbiotics. These powerful compounds, produced during microbial fermentation, offer unique health benefits. Despite their growing popularity, postbiotics remain unfamiliar to many consumers—here’s why they deserve your attention.
What are postbiotics?
Postbiotics are defined as a “preparation of inanimate microorganisms and/or their components that confers a health benefit on the host”. In other words, they are the bacterial products or metabolites released from microbial fermentation.
For this reason, postbiotics include several types of compounds, such as short-chain fatty acids (that have several health benefits), microbial cell fragments, functional proteins, extracellular polysaccharides, cell lysates or teichoic acid.
Unlike probiotics, postbiotics do not need to be alive to be beneficial, so they are more stable than the living bacteria they are derived from. [1]
Why choose postbiotics?
If you’re already taking probiotics and prebiotics, you might wonder: Why add postbiotics to the mix? The answer lies in the unique way postbiotics work to support your health.
Gut microbiota composition varies significantly between individuals, meaning probiotics and prebiotics may metabolize differently and deliver varied health benefits. Additionally, changes in gut microbiota over time can influence their effectiveness.
Postbiotics, on the other hand, provide a direct source of beneficial components like short-chain fatty acids, microbial fragments, functional proteins, and teichoic acid. These are the very substances that probiotics and prebiotics help produce—but with postbiotics, you consume them directly for faster and more consistent results
If you want to know more about prebiotics, check out this article. Or if you are familiar with prebiotics, this article about synbiotics might be for you!
What are the health benefits of postbiotics?
Research suggests that postbiotics may have several health benefits. These include the following:
• Modulation of the microbiota. Postbiotic components such as butyrate, a short-chain fatty acid, are beneficial for gut health. [2]
• Modulation of the immune system. Butyrate can stimulate the production of T cells in the intestine, which helps control immune responses. Other components such as microbial cell wall fragments can increase the production of cytokines, which are chemical messengers that help reduce inflammation and boost immune responses. [2,3]
• Modulation of the metabolism. Propionate, a short-chain fatty acid, can help improve insulin sensitivity and glucose tolerance. On the other hand, butyrate can stimulate the production of an antioxidant called glutathione. [1,2]
• Reduction of irritable bowel syndrome (IBS) symptoms. A study in 443 individuals with IBS involving orally administered, heat-inactivated Bifidobacterium bifidum, found that the postbiotic substantially alleviated symptoms associated with IBS, such as abdominal pain or discomfort, abdominal bloating and abnormal bowel habits. [4]
• Other potential benefits. Orally administered, inactivated lactic acid bacteria may help eradicate Helicobacter pylori infection, chronic unexplained diarrhoea and the abrogation of the negative effects of stress. [1]
How to add postbiotics to your diet?
Looking to boost your health with postbiotics? While they aren’t as widely available as probiotics and prebiotics, you can find postbiotic supplements in health food stores or online. These products are generally safe and well-tolerated, making them a convenient option for supporting gut health.
You can also naturally enhance postbiotic production in your body. Since postbiotics are created during fermentation by gut bacteria, focus on consuming foods rich in probiotics and prebiotics. Probiotic sources include fermented foods like yogurt, kefir, tempeh, and kombucha. Prebiotics, on the other hand, are abundant in high-fiber foods such as vegetables, fruits, and whole grains.
By combining these nutrient-rich foods, you’ll support your gut microbiota and maximize the natural production of postbiotics.
Mental Health and Gut Health: How Are They Connected?
Mental Health and Gut Health: How Are They Connected?
Did you know that the health of your gut extends far beyond digestion? Recent research highlights how closely intertwined gut functioning is with mental well-being, thanks to the gut-brain axis. But what exactly is the gut-brain axis, and how does it impact our health?
Understanding the Gut-Brain Axis
The gut-brain axis refers to the bidirectional communication system between the central nervous system and the gut microbiome. This connection involves hormones, neurotransmitters, and immune factors produced in the gut, which send signals to the brain either directly or through the nervous system (1).
How Gut Health Affects Mental Well-Being
An imbalance in the gut microbiome or inflammation within the gut can contribute to mental health conditions like anxiety and depression (1). Here’s how:
- Gut Inflammation and the Brain: Inflammatory molecules called pro-inflammatory cytokines travel through the bloodstream and can cross the blood-brain barrier. Once in the brain, they may alter its functioning, leading to symptoms like anxiety, depression, or memory loss.
- Stress and the HPA Axis: Chronic gut inflammation can overstimulate the hypothalamic-pituitary-adrenal (HPA) axis, which regulates stress responses (2). Overactivation increases cortisol, a stress hormone, which exacerbates inflammation and contributes to mood disorders.
How Mental Health Influences Gut Health
The connection works both ways: mental health conditions can disrupt gut functioning. Stress and anxiety can:
- Alter gut motility (how food moves through the digestive system).
- Disrupt the composition of gut bacteria (microbiota).
- Weaken the gut barrier, leading to increased sensitivity or conditions like Irritable Bowel Syndrome (IBS) (3).
The Role of Probiotics and Prebiotics in Gut-Brain Health
Nurturing a healthy gut can have a positive effect on the gut-brain axis. Probiotics and prebiotics play crucial roles here:
- Probiotics: These are live microorganisms that help balance the gut microbiome. They can:
- Prebiotics: These are plant fibers that act as food for probiotics, fostering the growth of beneficial gut bacteria. Together, prebiotics and probiotics work synergistically to:
Achieving Balance: A Key to Gut and Brain Health
Maintaining a healthy gut-brain connection is essential for both mental and physical health. Imbalances in the gut microbiome can contribute to the development of mental health issues, while stress and anxiety can disrupt gut health.
Probiotics and prebiotics offer promising solutions by addressing inflammation and restoring balance in the gut microbiome, potentially easing symptoms of anxiety, depression, and IBS.
Key Takeaway
The gut-brain axis highlights the intricate link between gut health and mental well-being. By understanding and nurturing this connection, we can take proactive steps to improve overall health. Incorporating probiotics and prebiotics into your diet may be a great starting point for better gut and mental health.
How to manage IBS symptoms via the diet?
How to manage IBS symptoms via the diet?
About 11% of the global population experiences digestive issues, often accompanied by symptoms like abdominal discomfort, bloating, and irregular bowel movements. Since these issues are closely linked to the digestive system, making mindful dietary choices can be an effective way to ease symptoms and improve daily well-being.
Common Symptoms of IBS
Understanding the underlying causes of IBS and digestive discomfort can be challenging, as symptoms vary widely across individuals. Symptoms can include abdominal pain, bloating, constipation, diarrhea, and general fatigue, with some studies suggesting that women may be more affected than men (1, 2).
Easing Abdominal Discomfort with Dietary Fiber
Increasing fiber intake to 20-35 grams per day is often recommended for alleviating abdominal discomfort (3). However, not all fiber sources are equally beneficial; certain types, like insoluble fibers, can actually increase discomfort (4). On the other hand, soluble fibers from foods like carrots, eggplant, berries, and citrus fruits are often gentler on the digestive system and may reduce bloating (2).
Additionally, incorporating probiotics and prebiotics into your diet may further help manage symptoms.
Strategies to Relieve Constipation: Fiber and Hydration
Constipation, often experienced as hard, infrequent stools, can sometimes be eased with simple dietary adjustments. Staying well-hydrated softens stools, making them easier to pass. Adding fiber-rich agents can also support regular bowel movements. Plant-based soluble fiber form a gel in the intestines, which helps to normalize stool consistency and promotes ease in passing stools. Such fiber can be obtained via the diet or taken via supplements or even incorporated into recipes like baked goods (5).
Stabilizing Stool Consistency with Bulking Agents
For those experiencing loose or frequent stools, adding bulking agents like flaxseed or psyllium can be beneficial. They work to normalize stool texture in both constipation and diarrhea by absorbing excess water in the digestive tract, which helps to firm up stools and promote more regular bowel movements (5).
General Dietary Tips for Reducing IBS Symptoms
To reduce the likelihood of digestive flare-ups, consider these general dietary practices:
- Avoid skipping meals, which can disrupt digestion.
- Stick to moderate portion sizes rather than large meals.
- Limit alcohol, caffeine, and gas-producing foods such as beans and carbonated drinks.
If symptoms persist, a low-FODMAP diet may be beneficial (6). This approach involves avoiding certain hard-to-digest carbohydrates (found in foods like some legumes and dairy) that can lead to rapid gas production. After several weeks on a low-FODMAP diet, foods are gradually reintroduced based on individual tolerance levels. Since this diet is restrictive, it’s best followed under the guidance of a qualified nutritionist to ensure a balanced intake.
Conclusion
By paying close attention to dietary choices and making adjustments as needed, it’s possible to manage digestive symptoms more effectively and enjoy better overall comfort in daily life.
Prebiotics: a key player for Beauty from Within
Prebiotics: A key player for Beauty from Within
Topical treatments are popular for achieving glowing, healthy skin, but true beauty starts from within. The connection between gut health and skin health, known as the gut-skin axis, plays a vital role. One of the key contributors to this relationship is prebiotics. But what are prebiotics, and how do they impact skin health?
What are Prebiotics?
Prebiotics are non-digestible fibers that beneficial gut bacteria use as fuel, providing health benefits to the body. Unlike probiotics, which are live bacteria, prebiotics support a balanced gut environment, promoting overall wellness (1).
Unhealthy Gut Microbiota can lead to Bad Skin
A healthy gut supports various organs, including the skin. The gut microbiome can communicate directly with the skin via the gut-skin axis. Imbalances in the gut can lead to inflammation, often visible as skin issues like acne, eczema, and rosacea (2).
Prebiotics Boost Skin Health Through Several Mechanisms of Action in The Gut
Prebiotics enhance skin health on several levels:
- Reducing Inflammation and Toxins
Prebiotics promote the growth of beneficial bacteria, such as Lactobacillus and Bifidobacterium, which produce anti-inflammatory short-chain fatty acids (SCFAs) like butyrate. This helps reduce inflammation-related skin conditions such as acne (3).
Additionally, a balanced gut maintains skin barrier function, protecting against harmful pathogens. Improved toxin processing and elimination also result in clearer, brighter skin, while toxin build-up can lead to dullness and blemishes (4). - Supporting Skin Hydration and Elasticity
By reducing inflammation, prebiotics aid in collagen production, an essential protein for skin elasticity. A balanced gut also enhances the skin’s moisture retention, leading to increased hydration and elasticity (5). - Lowering Stress Levels
The gut microbiome interacts with the brain via the gut-brain axis, helping to manage stress, which, in turn, may reduce stress-related skin issues (6).
Prebiotic Supplements can be an Excellent Solution to Supporting Healthy Looking Skin
In conclusion, achieving healthy, radiant skin involves more than just topical care; it starts from within. By nourishing the beneficial bacteria in our gut, prebiotics play a crucial role in promoting a balanced microbiome, which positively impacts skin health. From reducing inflammation to supporting hydration, elasticity, and stress management, prebiotics offer a holistic approach to skincare. Embracing this inside-out approach helps foster lasting skin health, revealing natural beauty that shines from within.
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 to measure stress in a clinical study?
How to measure stress in a clinical study?
Long exposure to stress can come with several clinical implications for one’s physical as well as mental health. Stress can be clinically measured at multiple levels. Self-assessment scales reflect a subjective way to measure stress while biomarkers reflect a more objective measure of stress. Both types of measures are important in order to understand the relationship between stress and health and how to properly intervene. In this article we will outline Perceived Stress Scale (PSS), the Life Events and Difficulties Schedule (LEDS) and physiological measures such as cortisol levels, heart rate, and cytokine levels.
What is stress?
Stress refers to experiences in which the demands of a certain event surpass an individual’s ability to cope with the situation. An important distinction has to be made between so-called stressors and the following response to these. Stressors are certain stressful events that have the potential to disturb an individual’s ability to function optimally. Stressors lead to stress responses, which are the cognitive, emotional, and biological reactions that evoke after such event (1).
When measuring stress, clinical endpoints often focus on both psychological as well as physiological indicators.
Below are the top clinically validated measures for stress
Psychological Measures for Stress
Psychological measures often include self-report measures of stress in the form of scales and questionnaires.
The Perceived Stress Scale:
The Perceived Stress Scale (PSS) is the most common psychological scale to measure stress. It measures to what extent certain life situations are perceived as stressful over the past month. Scores are calculated through the use of the following five-point scale: 0 = never, 1 = almost never, 2 = once in a while, 3 = often, and 4 = very often. The total of this score represents the level of perceived stress. It captures stress over a shorter period of time (2).
Life Events and Difficulties Schedule:
The Life Events and Difficulties Schedule (LEDS) measures the exposure to severe acute events and chronic obstacles over the previous year. It involves an interview where the participant has to recall 95 possible life events. Additional context around each event is proved by the participant as well. Such events are grouped into one of the following 10 domains: education, work, reproduction, housing, money/possessions, crime/legal, health/treatment/accidents, marital/partner relationship, other relationships, and miscellaneous (2).
Physiological Measures for Stress
Physiological measures often include tracking the levels of several biomarkers in order to assess the HPA axis, autonomic nervous system, and immune system.
Cortisol – HPA axis:
The HPA axis is especially responsive to psychosocial stress. The main output of this axis is the hormone cortisol. Cortisol levels in the body can vary depending on environmental events and surrounding stressors. Cortisol can fluctuate acutely but can also be chronically high or low. Cortisol can be measured at multiple levels (2):
- Saliva – representing acute cortisol changes
- Blood – representing acute cortisol changes
- Urine – representing daily cortisol secretion
- Hair – representing long-term cortisol levels
Cardiac performance – Autonomic nervous system:
The autonomic nervous system (ANS) is one of the main influencers of cardiac performance. Heart rate and heart rate variability (HRV) can be used to assess variations within the ANS response to stressors. Heart rate refers to the number of beats per minute. HRV refers to the fluctuating time in between heart beats. When exposed to stress, heart rate as well as breathing patterns often speed up while HRV decreases (2).
Cytokines – Immune system:
Activation of the immune system is also a response to stress. Cytokines are a group of signalling molecules which regulate immune function. They can be measured from the blood. Interleukin (IL)-6, for example, plays an important role in the onset of fever and the acute inflammatory response. C-reactive protein (CRP) is released in response to inflammation and has been associated with stress in humans (2).
Grasping the relationship between stress and health
Stress can be measured at multiple levels. Self-assessment scales reflect a subjective way to measure stress while biomarkers reflect a more objective measure of stress. Both types of measures are important in order to understand the relationship between stress and health.
