What are gut microbiota?

“There are 5 major bacterial phyla in the human digestive tract, including firmicutes, bacteroidetes, actinobacteria, proteobacteria, and verrucomicrobia. Firmicutes and bacteroidetes constitute the majority (65%).”

The stomach needs bacteria, specifically these "gut microbiota," to help break down complex food components, especially fibers that the human body cannot digest independently. Microbiota also allow the production of enzymes and the adequate absorption of vitamins, minerals, and fatty acids.

However, our diet has a powerful effect on the microbiota and likewise, the skin. Without fearmongering, let’s talk about the impact of three ingredients commonly found in manufactured foods.

Read here to discover the truth about GI bacteria and how having a healthy gut can impact the skin. 

 

Preservatives 

A reasonable amount of preservatives can be very helpful, especially since they make nutritious food accessible. People live contemporary and fast-paced lives filled with long hours. So, preservatives keep the price of food stable, decrease food waste, and create fewer trips to the grocery store. They prevent food poisoning and viruses as well. 

However, as we consume them in our daily lives, there are a few things to take into consideration. For instance, we should consider the following.

Preservatives can inhibit and decrease the dominance of good GI bacteria. However, the challenge is not necessarily the preservatives themselves, rather their dosage level and quantity. Because preservatives are everpresent, many preclinical studies have recently linked the increased and prolonged consumption of food additives like preservatives to low-grade intestinal inflammation. 

 

"Microbes in the gut live in a delicate balance, and commensal bacteria provide important benefits to the body by breaking down nutrients, producing metabolites, and—importantly—protecting against pathogens. If too many commensals are indiscriminately killed off by antimicrobial food preservatives."

-University of Chicago, Biological Sciences Division, 2024

 

Artificial sweeteners

There are a variety of artificial sweeteners that have different physiological implications. But,  so far, only saccharin, sucralose (NNSs), and stevia (NS) can change the composition of gut microbiota. This is not to say the others don’t have implications though. 

For the purpose of this blog, we’ll just use saccharin to exemplify the relationship between gut microbiota and gut health.

A range of food and beverages are sweetened by saccharin (E-954), and it is considered safe. However, in a 2019 study, saccharin inhibited the growth of 6 bacterial strains (3 Lactobacillus species and 3 Escherichia coli strains) in rats that received a 2.5% dose of saccharin. Saccharin also inhibited the fermentation of glucose by the microbiota.

 

“Saccharin is excreted through urine and is not metabolized in the body, although it can cross the placenta and can be transferred through breast milk. Its consumption is not recommended for pregnant or breastfeeding women.”

 

A carbohydrate known as Neu5Gc 

The majority of other mammals produce a sugar molecule known as Neu5Gc, “but humans lost a functional copy of the gene needed to produce Neu5Gc several million years ago.” 

Upon eating red meat though, Neu5Gc is incorporated in your tissues.“As the carbohydrate builds up, your immune systems treat Neu5Gc as a foreign invader, generating antibodies against it. That’s why red meat-rich diets are associated with chronic inflammation.”

A meat-rich diet also changes the enzymatic and microbiota structure of your stomach. The effects of this change can vary for people. However, inflammation can still significantly alter gut microbiota in less than favorable ways. 

 

How does this affect my skin?

More importantly, the gut microbiota cooperates with the immune system, providing signals to promote the maturation of immune cells and the prevention of many pathophysiologic conditions like acne.

Ultimately, acne is caused by chronic inflammation, and it has a complex pathophysiology because it occurs when multiple factors interact, including excess oil production, clogged pores, and bacterial growth. 

One of the most impactful ways to improve gut health is adding more plant-based foods to your diet. Fruits and vegetables are incredibly gut-boosting. Incorporating more veggies into a dish can be simple, using a cutter or a spiralizer that turns plants into pasta.

 

Spiralizer Vegetable Slicer (4-in-1 Rotating Blades) Heavy Duty Veggie Spiralizer

$17.09

 

MegaFood Blood Builder Minis

15.59

These are also a great plant-based iron and B12 option. These supplements ease convenience while lessening your meat consumption. These are a great way to meet your nutrition goals without harming an animal. 

Sources: 

https://pmc.ncbi.nlm.nih.gov/articles/PMC7850003/

https://www.technologynetworks.com/applied-sciences/news/red-meat-intolerance-could-be-eased-by-bacterial-enzyme-324265

https://biologicalsciences.uchicago.edu/news/food-preservatives-gut-microbiome

https://pmc.ncbi.nlm.nih.gov/articles/PMC6835893/#:~:text=3.,intestinal%20inflammation%20(Table%201).

https://pmc.ncbi.nlm.nih.gov/articles/PMC6363527/

https://www.nih.gov/news-events/nih-research-matters/gut-microbes-affect-harmful-compound-red-meat

Cover photo cred: Pexels