Constipation? Give us this day our daily bread.
Regularity rules for real life
One of the essential aspects of a contented life includes regular evacuation. The morning ‘sit down’ eases internal discomfort and keeps life ‘moving smoothly’ and predictably. So here, I am passing on some ‘How To’ tips to you.
A recent study investigated the association between dietary patterns and bowel movements in adults living in Luxembourg. Data were obtained from 1431 participants completing the ORISCAV-LUX 2 (a cross-sectional survey) a 174-item food frequency questionnaire (FFQ).
Women were more likely to report constipation. Grains, lipid-rich foods, total fats and starch were associated with a lower constipation score, while sugary products, sodium, and higher caloric intake were correlated with higher constipation. However, intake of fruits, vegetables and dietary fiber had no significant link with constipation scores.
And from yet another huge food survey [the 2007–2010 National Health and Nutrition Examination Survey (NHANES) of a total of 9,519 participants (4,814 men and 4,705 women) aged ≥20 years]. Their data revealed that dietary magnesium intake was inversely associated with chronic constipation [as defined by stool frequency] especially among the men.
Molecular clinical scientists identified the genes in the probiotic Bifidobacteria longum associated with gut motility. Strains containing the abfA cluster of genes metabolized a fiber in the gut called arabinan — a common constituent of plant polysaccharides, an indigestible fiber for humans, and a poorly accessible source of nutrients for normal gut microbes.
To establish its functional roles for ameliorating constipation in humans, the researchers used a clinical trial and a human-to-mouse fecal microbiota transplantation experiment in combination with metagenomics and metabolomics. In their double-blind, randomized, placebo-controlled clinical trial, supplementation with the abfA-cluster-carrying B. longum - but not with an abfA-deficient strain - enriched arabinan-utilization gut microbes, increased their beneficial metabolites, and improved constipation symptoms. Across human clinical trial cohorts, abfA-cluster abundance in the fecal microbiomes predicted their constipation scores, and transplantation of abfA cluster-enriched human microbiota into mice with constipation, improved their gut motility.
To sum:
abfA gene cluster-carrying B. longum strains ameliorate functional
constipation (FC)
abfA abundance in the fecal microbiomes is predictive of FC
in multiple cohorts
Introducing abfA enriches beneficial metabolites of gut residents (e.g., acetate)
abfA gene cluster is a gut-microbiome therapeutic target for FC in humans
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For those interested in learning more, here are my past newsletters discussing the many aspects of the gut microbiome:
July 4 BBQ: a Beer Belly can be good. Enjoy some brewskis with your brats.
Who knew that Kid Poo could be a Fountain of Youth?
Clostridioides Difficile and Toxic Megacolon
Starving those pathogens in the battle against diarrheal infections.
Neonatal Microbiome: Vaginal vs C-Section Delivery
Points to ponder on placenta and pre-eclampsia
Progress in Parkinson's: new updates on treatments and diagnostics
REFERENCES
Association between Dietary Factors and Constipation in Adults Living in Luxembourg and Taking Part in the ORISCAV-LUX 2 Survey. M Rollet, et al. and on behalf of the ORISCAV Working Group. Nutrients. 2022 Jan; 14(1): 122. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746799/
L Zhang, et al. Association of dietary magnesium intake with chronic constipation among US adults: Evidence from the National Health and Nutrition Examination Survey. Food Sci Nutr. 2021 Dec; 9(12): 6634–6641. doi: 10.1002/fsn3.2611
C Zhang et al., 2023, A key genetic factor governing arabinan utilization in the gut microbiome alleviates constipation. Cell Host & Microbe 31, 1989–2006 https://www.cell.com/cell-host-microbe/pdf/S1931-3128(23)00415-8.pdf
a great bread lover here, baking my own every 3 weeks, 12 one pound breads, which go in the freezer. I love those that have oats, rye, spelt or buckwheat! I also love waffles and bake them occasionally. I add 2 spoons of coconut oil to the bread dough to keep it moist. Thank you for this article, so many people think bread is unhealthy (of course I think what is sold in American stores is indeed unhealthy, too many chemicals to be good)
Aberrant bowel movement frequencies coincide with increased microbe-derived blood metabolites associated with reduced organ function., Cell Reports Medicine (2024).
DOI: 10.1016/j.xcrm.2024.101646.
www.cell.com/cell-reports-medi … 2666-3791(24)00360-4