Ultra-processed foods (UPFs) have taken center stage in modern diets, but their impact on gut health goes beyond the generic warnings. Interestingly, research reveals that UPFs don’t affect everyone equally—gender plays a pivotal role in how our gut microbiota responds to these foods.
A study published in the National Library of Medicine found that while both men and women experience a decrease in microbial diversity after consuming UPFs, women tend to suffer more pronounced changes in their gut flora. The study showed that women experienced a significant reduction in beneficial bacteria, particularly those involved in hormone metabolism and immune function. This disruption can lead to a cascade of issues, from digestive discomfort to mood swings, given the gut’s role in producing neurotransmitters like serotonin.
In contrast, the same study noted that men, while still affected, showed a more stable gut microbiota. The reasons aren’t entirely clear, but hormonal differences, particularly the influence of estrogen, may account for this discrepancy. Estrogen is known to interact with gut bacteria, and the depletion of specific strains due to UPFs can exacerbate hormonal imbalances, particularly in women.
As we continue to uncover the nuances of gut health, it’s clear that UPFs are a significant disruptor. Understanding the gender-specific impacts of diet choices is crucial for tailoring dietary recommendations and preserving the delicate balance of our microbiota.
When UPFs disrupt gut microbiota, several key bacterial groups are particularly affected. Here are some specific bacteria that get affected:
- Bifidobacteria: Beneficial bacteria like Bifidobacterium are crucial for maintaining gut health, as they help in the digestion of fibers and production of short-chain fatty acids (SCFAs). Studies have shown that UPFs can significantly reduce the population of Bifidobacterium, particularly in women. This reduction can lead to digestive issues, reduced immune function, and even mood disturbances due to the gut-brain connection.
- Lactobacilli: Lactobacillus species are another group of beneficial bacteria that are often diminished by UPFs. These bacteria are involved in producing lactic acid, which helps to maintain the gut’s pH balance and inhibit the growth of harmful pathogens. A decrease in Lactobacillus levels, more commonly seen in women consuming UPFs, can increase the risk of infections and inflammation.
- Akkermansia muciniphila: This bacterium is known for its role in maintaining the gut lining’s integrity and has anti-inflammatory properties. UPFs, particularly those containing emulsifiers and artificial sweeteners, have been shown to reduce Akkermansia muciniphila levels. The reduction is more pronounced in women, which may contribute to the increased prevalence of “leaky gut” and related metabolic issues.
- Firmicutes and Bacteroidetes Ratio: UPFs can also alter the balance between the Firmicutes and Bacteroidetes phyla. In women, the ratio tends to shift in favor of Firmicutes, which has been associated with obesity and metabolic syndrome.
These gender-specific differences highlight the need for a more personalized approach to dietary recommendations. And the overall negative impact of UPFs on the gut microbiome highlights the importance of eating a healthy, whole foods, plant powered, diverse diet!
Link to study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8398738/
Be well.
