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Chloe Porter | The Synthesis of Wellness

@synthesisofwellness

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Engineer • Gastrointestinal Health
Best-Selling GI Health Author
- Gut Microbiome Science -
The Synthesis of Wellness® Podcast • Prebiotos™ App
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5 Ways the Intestinal Microbiome Participates in Digestive Processes: 1. Fermentation of certain indigestible carbohydrates. | Certain fibers can serve as substrates for microbial fermentation within the large intestine. 2. Production of short-chain fatty acids. | Microbial fermentation of certain compounds can generate the major short-chain fatty acids acetate, propionate, and butyrate. 3. Bile-acid transformation. | Intestinal microbes enzymatically modify host-derived bile acids. Bile acids are important for the digestion and absorption of dietary lipids and fat-soluble compounds. 4. Biotransformation of compounds, including polyphenols. | Intestinal microbes can transform certain dietary compounds, including polyphenols, into different metabolites. An example is the microbial transformation of ellagic acid and ellagitannins into urolithins. 5. Influence on intestinal motility. | Microbiota-derived metabolites and other microbial signals can influence intestinal motility and transit. This list represents a few of the many ways that the intestinal microbiome participates in digestive processes. Example: Resistant starch as a substrate for microbial fermentation illustrates a more specific example. The fermentation of resistant starch by intestinal microbes can contribute to the production of butyrate, a beneficial short-chain fatty acid. Comment the word “Butyrate” for my Butyrate and Resistant Starch Guide. by @synthesisofwellness
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2 months ago
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Supporting the growth of beneficial intestinal microbes through prebiotic-rich foods and fiber diversity can be a phenomenal way to aid in supporting intestinal health. Avocado | Pectin and Prebiotic Activity: Avocados are a natural source of pectin, a soluble fiber with prebiotic properties. Around 80% of the carbohydrate content within avocados can be attributed to fiber, and around 30% is soluble, while 70% is insoluble fiber. Prebiotic compounds, including pectin, resist hydrolysis by endogenous human digestive enzymes; and instead, select microbes within the large intestine can utilize these prebiotic compounds as beneficial substrates. Peas | Prebiotic Properties: Peas are a source of an array of prebiotic compounds, including resistant starch and galacto-oligosaccharides (GOS). Resistant starch is the fraction of starch that resists hydrolysis by endogenous human digestive enzymes; it can serve as a substrate for microbial fermentation within the large intestine, aiding in supporting the growth and activity of beneficial intestinal microbes. Cooked peas contain around 4 to 7 grams of total dietary fiber per 100 grams. “Super Greens” Whipped Feta: Blend 1 cup cooked sweet peas, 1 whole avocado, ¼ cup fresh dill, the juice of ½ lemon, and 1½ cups feta until smooth. Serve topped with chives. Let me know how I can help in the comments. #guthealth #healthscience #health #microbiome #recipe by @synthesisofwellness
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2 months ago
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Cultivating the growth of beneficial intestinal microbes through prebiotic-rich foods and fiber diversity can be a phenomenal way to aid in supporting intestinal health. Carrots | Pectin and Prebiotic Properties: Carrots contain an array of soluble and insoluble fibers. 1 medium carrot, around 60-70 grams, contains around 2 grams of dietary fiber. Carrots are also a natural source of pectin, a soluble fiber with prebiotic properties. Prebiotic fibers, including pectin, resist hydrolysis by endogenous human digestive enzymes and can serve as select substrates for microbial fermentation within the large intestine, aiding in supporting the growth and activity of beneficial intestinal microbes. Carrot Cake Breakfast Quinoa: Combine 1 cup quinoa flakes, 1 cup cashew milk, ¾ cup carrot purée, 2 teaspoons honey, 1 teaspoon cinnamon; cook and allow to thicken. Serve warm; top with pecans, shredded carrot, and Greek yogurt. Let me know how I can help in the comments, and comment “recipes” below for 5 prebiotic recipes. #guthealth #healthscience #health #microbiome #recipe by @synthesisofwellness
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2 months ago
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Fostering the growth of beneficial intestinal microbes through prebiotic-rich foods and fiber diversity can be a phenomenal way to aid in supporting intestinal health. Cannellini Beans | Prebiotic Properties: Cooked cannellini beans contain around 5-8 grams of fiber per 100 grams; cannellini beans are a source of an array of prebiotic compounds, including resistant starch and galacto-oligosaccharides (GOS). Resistant starch is the fraction of starch that resists hydrolysis by endogenous human digestive enzymes; it can serve as a substrate for microbial fermentation within the large intestine, aiding in supporting the growth and activity of beneficial intestinal microbes. Avocado | Pectin and Prebiotic Activity: Avocados are natural sources of pectin, a soluble fiber with prebiotic properties. Around 80% of the carbohydrate content within avocados can be attributed to fiber, and around 30% is soluble, while 70% is insoluble fiber. Prebiotic compounds, including pectin, resist hydrolysis by endogenous human digestive enzymes; and instead, certain microbes within the large intestine can utilize these prebiotic compounds as substrates. White Bean, Cucumber, Avocado, Chicken Salad: Combine 1½ cups of cooked cannellini beans with ⅔ cup chopped cucumber, 1 chopped avocado, 1 cup shredded chicken, and ⅔ cup crumbled feta. Mix in ¼ cup tahini and ¼ cup plain Greek yogurt. Let me know how I can help in the comments. #guthealth #healthscience #health #microbiome #recipe by @synthesisofwellness
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2 months ago
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Digestion | Lipid Biomarkers Triglycerides, LCFAs, cholesterol, and phospholipids measured in a stool test can aid in providing insight into fat digestion and absorption. Higher levels of intact triglycerides, for example, may suggest that fat was not broken down appropriately, potentially pointing to maldigestion from insufficient pancreatic lipase. Moreover, higher levels of free long-chain fatty acids may suggest that fat was digested but not absorbed; this can occur for a variety of reasons involving the intestinal lining and more. These markers are part of a broader GI and digestive health picture. Let me know how I can help in the comments. #guthealth #science #digestion by @synthesisofwellness
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2 months ago
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Supporting the growth of beneficial intestinal microbes through prebiotic-rich foods and fiber diversity can be a phenomenal way to aid in supporting intestinal health. Chickpeas | Prebiotic Properties: Chickpeas contain resistant starch in addition to an array of prebiotic oligosaccharides, including galacto-oligosaccharides. Resistant starch is the fraction of starch that resists hydrolysis by endogenous human digestive enzymes and can serve as a substrate for microbial fermentation within the large intestine. Purple Carrots | Pectin and Prebiotic Activity: Carrots contain an array of soluble and insoluble fibers and are a natural source of pectin, a soluble fiber with prebiotic properties. Pectin and pectic oligosaccharides can serve as select substrates for microbial fermentation within the large intestine, aiding in supporting the growth and activity of beneficial intestinal microbes. Purple Carrot Hummus: Blend 1 cup cooked purple carrot with 1 cup cooked chickpeas and 1/3 cup tahini. Top with feta and dill. Let me know how I can help in the comments. #guthealth #healthscience #health #microbiome #recipe by @synthesisofwellness
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3 months ago
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Cultivating the growth of beneficial intestinal microbes through prebiotic-rich foods and fiber diversity can be a phenomenal way to aid in supporting intestinal health. Flaxseeds | Arabinoxylans and Prebiotic Properties: Flaxseeds are a natural source of arabinoxylans, prebiotic fibers largely found within flaxseed mucilage. Arabinoxylans resist hydrolysis by endogenous human digestive enzymes and can serve as select substrates for microbial fermentation within the large intestine, aiding in supporting the growth and activity of beneficial intestinal microbes. Flaxseeds | Fiber: Flaxseeds contain around 24 to 28 grams of total dietary fiber per 100 grams. Eggplant | Prebiotic Properties: Eggplant is a natural source of an array of prebiotic compounds including the soluble prebiotic fiber, pectin. Golden Flaxseed-Crusted Eggplant: Slice a large eggplant into ½-inch-thick rounds, and sweat the rounds for 30 minutes. Coat both sides with olive oil and ground golden flaxseeds, and bake at 400°F for 25–35 minutes; serve with marinara sauce, feta, and chives. Let me know how I can help in the comments, and comment "recipes" for five prebiotic fiber-filled recipes. #guthealth #healthscience #health #microbiome #recipe by @synthesisofwellness
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3 months ago
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Fostering the growth of beneficial intestinal microbes through prebiotic-rich foods and fiber diversity can be a phenomenal way to aid in supporting intestinal health. Green Onion | Inulin and Prebiotic Properties: Green onions are a natural source of inulin, a soluble fiber characterized by its prebiotic properties. Prebiotic fibers, including inulin, resist hydrolysis by endogenous human digestive enzymes and can serve as select substrates for microbial fermentation within the large intestine, aiding in supporting the growth and activity of beneficial intestinal microbes. Black Beans | Prebiotic Compounds: Cooked black beans contain around 7-8 grams of fiber per 100 grams; black beans are a source of an array of prebiotic compounds, including resistant starch and the prebiotic oligosaccharides, raffinose and stachyose. Black Bean, Corn, Green Onion, & Feta Salad Bowls with Eggs and Avocado: Combine 1 cup cooked corn, ⅔ cup cooked black beans, 1 cup chopped green onion, and ¾ cup crumbled feta; toss with a lime vinaigrette made from lime juice, olive oil, sea salt, and black pepper. Serve with eggs and sliced avocado. Let me know how I can help in the comments. #guthealth #healthscience #health #microbiome #recipe by @synthesisofwellness
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3 months ago
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Promoting the growth of beneficial intestinal microbes through prebiotic-rich foods and fiber diversity can be a phenomenal way to aid in supporting intestinal health. Tiger Nuts | Prebiotic Properties: Tiger nuts are a natural source of resistant starch type 2 (RS2). Resistant starch is the fraction of starch that resists hydrolysis by endogenous human digestive enzymes and can serve as a beneficial prebiotic substrate for microbial fermentation within the large intestine. Resistant starch type 2 (RS2) is a naturally occurring form of resistant starch characterized by an ungelatinized, semicrystalline granular structure. Prebiotic compounds, including resistant starches, can aid in supporting the growth of beneficial intestinal microbes. Quinoa Flakes | Fiber: Quinoa flakes also contain a diverse array of fibers, including pectin and additional prebiotic compounds. One cup of quinoa flakes provides around 8 grams of total dietary fiber. Quinoa Flake Porridge with Tiger Nut Butter: Mix 1 cup of quinoa flakes with 2 cups of cashew milk and 2 tablespoons tiger nut butter; cook on the stove until thickened. Serve in bowls, and top with additional tiger nut butter, nectarine, pistachios, and pomegranate seeds. Let me know how I can help in the comments. #guthealth #healthscience #health #microbiome #recipe by @synthesisofwellness
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3 months ago
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Supporting the growth of beneficial intestinal microbes through prebiotic-rich foods and fiber diversity can be a phenomenal way to aid in supporting intestinal health. Chickpeas | Prebiotic Properties: Chickpeas contain resistant starch in addition to an array of other prebiotic compounds, including prebiotic oligosaccharides, such as RFOs or raffinose-family oligosaccharides. Resistant starch is the fraction of starch that resists hydrolysis by endogenous human digestive enzymes and can serve as a substrate for microbial fermentation within the large intestine. Purple Cauliflower | Prebiotic Properties: Purple cauliflower is also a source of an array of prebiotic compounds. These compounds resist hydrolysis by endogenous human digestive enzymes and can serve as select substrates for microbial fermentation within the large intestine, aiding in supporting the growth and activity of beneficial intestinal microbes. Smoked Salmon Bowls with Creamy Tahini Purple Cauliflower, Chickpea, & Feta Salad: Whisk together the tahini, lemon juice, crushed garlic, salt, and black pepper to create the dressing, then toss with the chickpeas, purple cauliflower, and feta. Divide into bowls; serve with smoked salmon. Let me know how I can help in the comments. #guthealth #healthscience #health #microbiome #recipe by @synthesisofwellness
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3 months ago
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Secretory IgA Secretory IgA (sIgA) is found within the intestinal mucus layer, where it aids in serving as part of the gut’s first line of immune defense. Here, sIgA is able to interact with microbes and other luminal (within the intestines) substances. Low sIgA may suggest weakened mucosal immune defense, while elevated concentrations can be associated with increased immune activation within the gastrointestinal tract; both high and low values can occur for a variety of reasons. SIgA is a single marker within the broader gastrointestinal picture. Let me know how I can help in the comments. #guthealth #science #immunehealth by @synthesisofwellness
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3 months ago
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Fostering the growth of beneficial intestinal microbes through prebiotic-rich foods and fiber diversity can be a phenomenal way to aid in supporting intestinal health. Garlic | Inulin and Prebiotic Properties: Garlic is a natural source of inulin, a soluble fiber characterized by its prebiotic properties. Garlic can contain around 18 grams of inulin per 100 g of fresh weight. Prebiotic fibers, including inulin, resist hydrolysis by endogenous human digestive enzymes and can serve as select substrates for microbial fermentation within the large intestine, aiding in supporting the growth and activity of beneficial intestinal microbes. Cannellini Beans | Prebiotic Compounds: Cannellini beans contain around 11 grams of fiber per cup and are sources of an array of prebiotic compounds, including resistant starch and raffinose-family oligosaccharides.These compounds can serve as substrates for microbial fermentation within the large intestine. Roasted Garlic & Rosemary White Bean Dip: Roast 12 cloves of garlic with rosemary at 400°F until golden; blend with 2 cups cannellini beans, lemon juice, and 3 tbsp. tahini. Transfer to a serving bowl, and top with crumbled feta, herbs, and olive oil. Let me know how I can help in the comments. #guthealth #healthscience #health #microbiome #recipe by @synthesisofwellness
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3 months ago
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