August Food

August Food 

Feed the good bugs within you – your Secret Cells and the microbiome chatter

Did you know there is an entire community of bacteria living within your gut? Trillions of little bacteria that do the job of helping us process our food. Along the way, they release breakdown components that can signal messages to the rest of the body. Some of these are good messages but some are harmful and can impair the functions of our endothelial cells. Depends on what we eat.

Good signals are short-chain fatty acids (SCFAs) that calm the endothelial cells and allow them to perform at their best. These signals come from the bacteria as they help us digest fiber – hence the strong recommendation for fiber in our diet as one example.

Bad signals include trimethyl amine N-oxide (TMAO). When bacteria break down red meat and high-fat foods, they release TMA, which the liver then converts to TMAO – now shown to irritate the endothelial cells and contribute to atherosclerotic plaque formation when chronically produced.

The Bad News

Harmful microbial signals are connected with:

· increased risk of stroke (https://www.ahajournals.org/doi/10.1161/JAHA.122.029230)

· increased risk of atrial fibrillation (https://www.jci.org/articles/view/201684)

· increased endothelial cell senescence (cellular aging) https://www.nature.com/articles/s43587-025-00864-8)

The Good News:

When the microbiome is in balance, it limits inflammation and ensures a strong endothelial barrier. Metabolites from our bacterial communities living in the gut can also deliver signals that protect against insulin resistance and help with blood vessel formation by the endothelial cells (angiogenesis) for wound repair.

The microbiome responds quickly to small lifestyle changes.

Simple actions you can start now:

Eat to support:

o increase dietary fiber with vegetables, nuts, and legumes

o diversify plant foods to diversify your microbiome

o limit red meat and processed meat to limit vascular inflammation

Strengthen the gut fence:

o add fermented foods with kefir yoghurt, miso, or fermented vegetables

o reduce oxidative stress with olive oil, berries, and green tea

Daily inputs:

o aim for regular physical activity

o try for stress management and healthy sleep

Happy eating!

Kathryn