Chronic Disease: How Does Improving Gut Flora Lower Inflammation and AGEs
I’ve written about Advanced Glycation End-Products (AGEs) in a previous post. Why am I repeating this topic? 1 in 3 adults in the United States have Metabolic Syndrome and the prevalence of this condition is only increasing despite many good attempts the public has taken to make dietary interventions. I see a wide variety of chronic effects from inflammation in my practice and AGEs have been shown to be pro-inflammatory and accelerate the aging process. Symptoms of Metabolic Syndrome include high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels.
In a February 2022 study in the journal Diabetes, Metabolic Syndrome and Obesity, high-AGE diets were found to change the composition of gut microbiota composition AND induce insulin resistance in mice. It appears that there was a decrease in butyrate-producing bacteria which resulted in chronic inflammation by weakening the intestinal walls.
A refresher on AGEs: they form from high temperature cooking such as grilling, broiling, roasting, barbecuing, and frying, and long cooking times in general. Any food that is heat-processed forms significantly higher amounts of AGEs. Otherwise known as the Maillard reaction, glycation occurs when proteins and sugars combine and react to give browned food its distinctive flavor. Seared steaks, fried eggs, roasted meats, fried dumplings, cookies and other kinds of biscuits, breads, baked goods and many other foods are all examples of glycation.
What critical role does your microbiome play in this process? Researchers show evidence that up to half of AGEs consumed are not absorbed into circulation and are excreted in urine and feces. It is your very own gut flora that metabolizes these AGEs, suggesting that these friendly gut organisms block them from becoming absorbed into your cells.
The good news is that this process is REVERSIBLE. Here’s what you can begin doing this week to lower your cells exposure to AGEs:
1. Add a good quality probiotic food to your daily diet or at least three times a week and be consistent. I often recommend “yogurt cups” customized to your preferences. At the moment, I am enjoying a probiotic cashew yogurt with chia seeds, blueberries and collagen powder as my breakfast or mid-afternoon snack (although there is nothing wrong with cow or goat yogurt). Treat yourself to a kefir or kombucha a few times per week. Add a good quality sauerkraut to your sandwich or salad. Drink miso soup more often or add miso for its umami effect in pasta sauces and even pesto (I learned this from my mom).
2. Cook with moist heat at lower temperatures for short periods, such as lightly steaming and boiling, or poaching, reduces AGEs.
3. Consume more fruits and vegetables and darkly pigmented foods which provide the body with high antioxidants. These should be consumed every time you eat, if possible and at least once a day. Antioxidants protect your cells from harmful effects of glycation as well as exposure to other toxic chemicals and by-products of waste. Remember, you don’t have to eat a ton of any one food, just a few bites of a dark leafy green or herb, black sesame seeds, pomegranate, quality chocolate and tea will go a long way towards protection. Keep your vascular cells healthy and happy by lowering oxidative stress.
4. Acid foods also help lower AGE development. For example, one hour of marinating a meat in lemon juice or vinegar were tested and shown to lower AGE content of the food.
Above all, enjoy your food and diversify your diet as much as possible. Be open to trying new things. If you don’t like, move on to the next idea. The bottom line is that you have the power and control to give your body the nutrients it needs to work in your favor - every day.