Can herbs in processed foods support a healthy microbiome? The answer may surprise you; Red dye can cause this health issue; Fake meat and 2 nutrients you may need to supplement

Even from these foods, herbs and spices show benefits, fake meat and what you may still have to supplement with, removing red dye may help this AI condition

Herb Intake Influences Your Gut Microbiome

Photo by Andrea Leon on Unsplash

You probably know that consuming fermented foods and fiber-rich whole foods supports the production of beneficial gut bacteria. You probably also know the importance of these foods for immune support, brain support (gut-brain axis) and lung support (gut-lung axis), and for many other reasons.

But did you know that consuming herbs and spices can also improve microbiome health? The supplementary material provided with the research from Petersen et al. (2022) indicated that many herbs and spices consumed for this study came from processed foods such as Chex Mix, oatmeal raisin cookies, dips, and spreads. This is not the healthiest diet, but it indicated that herbs and spices even in processed food could shift the microbiome content in four weeks. I wonder what the shift would be like if the herbs and spices were added to whole foods.

Either way, the study indicated another simple way to improve gut health. The supplemental material provided in the study lists all the herbs/spices that were added to the diet.

The key takeaway is that herbs and spices even if in a packaged processed food may offer gut health benefits.

We all get hooked on a few herbs/spices that we like, but it is essential to experiment and try new flavors. My “go-to” herbs/spices are Italian blends, rosemary, ginger and cumin.

What are your favorite herbs and spices to use in cooking and baking?

Source

Petersen, K. S., Anderson, S., Chen See, J. R., Leister, J., Kris-Etherton, P. M., & Lamendella, R. (2022). Herbs and Spices Modulate Gut Bacterial Composition in Adults at Risk for CVD: Results of a Prespecified Exploratory Analysis from a Randomized, Crossover, Controlled-Feeding Study. The Journal of Nutrition, 152(11), 2461-2470. https://doi.org/10.1093/jn/nxac201

---

Fake Meats and Low Iron and Zinc

Photo by Nathan Dumlao on Unsplash

If you consume “fake meat” products, you probably know that you still do not get the nutrients in real meat. The study by Mayer Labba et al. (2022) indicated that the bioavailability of zinc and iron from fake meat products is low.

This is not surprising but is a reminder that many vegans and vegetarians will require more significant supplementation than carnivores. Zinc needs can usually be met via a multivitamin/mineral supplement. Iron should be dosed only after a full iron panel to determine if it is needed. Do not take an iron supplement if you do not know your iron levels.

Bottom Line: If you are a vegan or vegetarian, avoid fake food packaged products such as meatless bacon, burgers and hotdogs and opt either to make your own or just avoid them altogether and stick to whole foods.

Source

Mayer Labba I-C, Steinhausen H, Almius L, Bach Knudsen KE, Sandberg A-S. Nutritional Composition and Estimated Iron and Zinc Bioavailability of Meat Substitutes Available on the Swedish Market. Nutrients. 2022; 14(19):3903. https://doi.org/10.3390/nu14193903

---

Red Dye and Your Gut

Photo by luisana zerpa on Unsplash

Dyes and colorings have been associated with childhood health issues such as head banging, ADHD, irritability, and angry outbursts. Some children may have a sensitivity to one or more food dyes. The most common culprits are blue and red dye.

A new study by Kwon et al. (2022) indicated that red food dye consumption might lead to inflammatory bowel disease (Crohn’s disease and Ulcerative Colitis). It has been found that red dye can cause intestinal permeability dysbiosis.

The issue is that food dyes are in most processed foods and medications. If you take out foods with dyes and your health improves, is it because you transitioned to a whole foods diet or the removal of the colorings?

Maybe it is both. Either way, check to see how many foods you consume with colorings and dyes and start to reduce them to see if it helps your IBD signs and symptoms.

Source

Kwon, Y.H., Banskota, S., Wang, H. et al. Chronic exposure to synthetic food colorant Allura Red AC promotes susceptibility to experimental colitis via intestinal serotonin in mice. Nat Commun 13, 7617 (2022). https://doi.org/10.1038/s41467-022-35309-y