The effects of cold exposure on gut bacteria

Is the cold good for your gut microbiome?

How does cold therapy affect gut bacteria?

We know that cold therapy is good for health and that you can't be healthy without the right gut bacteria, but what effects does the one have over the other? Do they interlink somehow? Let's see what the science says.

Share this with your friends.

Cold exposure changes the gut microbiome

This study found that mice developed different gut bacteria when they were subjected to cold, compared to those who were kept at room temperature. These new microbes caused certain bodily changes in the cold mice.

When feces (containing gut bacteria) were transplanted from the cold mice into mice that didn't have any gut bacteria of their own, the recipients experienced body chances that were similar to the adaptions that they would have developed if they were the ones who spent time in the cold.

Their body fat turned from white fat (primary role of storage, causes obesity) into brown fat (primary role of heat generation, counteracts obesity). Insulin sensitivity increased and the absorptive surface of the digestive tract had increased in order to increase caloric absorption.

If you want more brown fat and less white fat, better insulin sensitivity, a faster metabolism and more nutrient absorption in your gut; your gut bacteria will do this for you when you expose yourself to cold temperatures.

This study proves that cold exposure and gut bacteria are closely interlinked. Cold exposure changes the gut microbiome - and the gut microbiome influences your body's ability to cope with cold temperatures.

Temperatures affect your gut bacteria.

Exercise and cold exposure improve gut health when combined

This study looked at the effects of exercise on gut bacteria under different temperatures. They had obese mice exercise at room temperature, short bursts of cold and a longer period of cold or sustained coldness.

They concluded that exercise lead to more conversion of fat from white fat to brown fat when done in the cold, compared to exercise on its own or cold exposure on its own. Other health markers like cardiovascular health and metabolism were mostly improved when exercise and cold exposure was combined.

They say that exercise reversed some of the effects that colder temperatures had on gut bacteria and therefore protected against cold-induced cardio-vascular damage.

The moral of the story is this: Exercise combined with cold exposure reduces obesity and improves cardiovascular health more than cold exposure or exercise on its own.

Combine cold exposure with exercise.

Does this mean that cold exposure is good for our gut microbiome or not?

What we do know for sure is that cold exposure triggers changes in gut bacteria that are favorable to our overall health.

Cold exposure creates a gut microbiome that increases our metabolism, converts white fat into brown fat (which is a good thing), increases absorption of nutrients from food, improves glucose metabolism, reduces obesity and increases insulin sensitivity.

I could not find any studies or hard scientific evidence that found an increase or decrease in specific types of gut bacteria, whether good or bad, as a result of cold exposure. If you know of any research on this, please let me know in the comments below.

What I can look at, though, are how the changes brought on by cold exposure will affect the gut microbiome.

Physical changes in health brought on by gut bacteria

We know that these changes are brought on by gut bacteria (independent on the body's own adaptions) because these changes happen to mice when they receive the gut microbes from cold-exposed mice.

1. Improved insulin sensitivity

2. Increased brown fat

3. Increased nutrient absorption

4. Better glucose metabolism

5. Reduced obesity or white fat mass

Cold-exposed gut bacteria change our bodies.

We still have a lot to learn about our gut bacteria and how they interact with various stimuli like cold exposure. What we do know for sure is that the long term effects of cold exposure, mediated by gut bacteria, are beneficial to our health in many ways. The positive health effects of cold exposure are dramatically increased when you add exercise into the equation.

In my personal opinion, we will probably find out with future research that overall fitness, on many levels, improves the composition and diversity of gut bacteria in our digestive system. I suspect that cold exposure, heat exposure, exercise and other extrinsic stressors that force the body to get stronger will ultimately improve gut health. Stay Strong!

Support our website and buy this awesome Tee Shirt.

Carrots for good gut bacteria

Carrots can improve gut health.

Carrots improve your gut bacteria

Carrots help to remove bad bacteria and the endotoxins that they create from our gut. They also remove excess estrogen that cause an imbalance in hormones. The soluble fiber (like pectin) and insoluble fiber (lignin, cellulose and hemicellulose) in carrots feed good gut bacteria and lead to the creation of short chain fatty acids that heal the gut lining.

Introduction

Everything that you eat (or don't eat) affects the trillions of bacteria that live in your gut. Carrots change the gut bacteria that live in our gut - and this causes positive changes to overall health.

Use this diet to increase gut bacteria biodiversity.

Carrots can fix your microbiome.

Carrots work in the gut to restore hormonal balance

Daniel Dowling from Thrive Global explains that the indigestible fiber from raw carrots work in the gut to restore hormonal balance and therefore help with the following issues:

1. Headaches and migraines
2. Brain fog and mental fatigue
3. Low testosterone levels
4. Dry skin
5. A whole range of digestive issues
6. Premenstrual syndrome (PMS)
7. Depression and irritability
8. Weight gain
9. Liver problems

Fibers fix many problems at the root.

Carrots remove endotoxins caused by bad gut bacteria

Daniel goes on to explain that carrots help to eliminate endotoxins created by bad gut bacteria. Endotoxins can reduce the amount of thyroid hormone that your body has. Carrots reduce endotoxins and therefore help thyroid production to go back to optimal levels. This will ultimately improve energy levels, metabolism, digestion and hormonal homeostasis.

The indigestible fiber sweeps the gut of endotoxins, excess estrogen and bad gut bacteria. Since this form of fiber is not easily digested or fermented, it makes the journey all the way out of your digestive tract along with the waste that tends to accumulate and wreak havoc in your gut.

The types of fiber in carrots

One cup (128 grams) of carrots contains:

- 4.6 grams of total fiber

- 2.4 grams of soluble fiber (including 1.024 grams of pectin)

- 2.2 grams insoluble fiber (lignin, cellulose and hemicellulose)

Carrots have a relatively high amount of lignin and a very good amount of pectin (highest among all vegetables - 0.8% of a carrot's weight is pectin fiber).
One cup of carrots has 4.6 grams of fiber and 2.4 grams of soluble fiber.
The insoluble fibers in carrots are cellulose, lignin and hemicellulose.

All of this fiber feeds good gut bacteria.

This is how all of the different types of fiber in carrots will positively affect your gut microbiome:

Soluble fiber for gut bacteria

Soluble fibers make it to colon without being absorbed. Soluble fiber is considered to be the prebiotic kind of fiber that good gut microbes feed on. Beneficial gut bacteria ferment soluble fiber and turn it into short chain fatty acids. Short chain fatty acids, then, feed other good gut bacteria and heal our gut from the inside out.

Pectin for gut bacteria

Pectin increases different types of beneficial gut bacteria. Pectin consumption leads to an increase in short chain fatty acid production, acetate and butyrate. This shows that beneficial gut bacteria start to colonize the colon as a result of pectin consumption. Butyrate heals the gut and prevents leaky gut syndrome.

Lignin for gut bacteria

Bacteria that feed on lignin have cancer prevention effects. This study found that there were four types of bacteria that feed on lignin fiber.

Cellulose for gut bacteria

Science still has a lot to learn about our gut bacteria and the kinds of food that they feed on. It is commonly thought that gut bacteria thrive better on soluble fiber (like the ones listed above) and that insoluble fiber like cellulose leaves the digestive tract largely intact.

This study found that pure cellulose is partially eaten by gut bacteria. Only 15% of cellulose is digested from normal foods like carrots and the rest (85%) is excreted. Cellulose does lead to fermentation and the creation of short chain fatty acids by good gut bacteria.

Cellulose metabolism varies between individuals. In the above report, 10 healthy subjects were given pure cellulose. 73% of it, on average, was excreted via breath or feces. There was a large variation of results, though. 47% to 80% of cellulose was found in the feces, depending on the individual.

This could indicate that individual gut bacteria composition influences how much cellulose you can turn into healthy short chain fatty acids.

I would therefore conclude that the more often you eat foods that contain cellulose, the more you stimulate the good gut bacteria to grow and break it down.

The long-term effects of fiber

Hemicellulose for gut bacteria

Hemicellulose has a positive, prebiotic effect on the gut microbiome. This study investigated the beneficial microbial effects of the fiber in both test tube and mouse experiments.

Test tube experimentation found that hemicellulose stimulated the growth of certain gut bacteria. This lead to an increase in short chain fatty acid production (markers of good gut health).

Hemicellulose consumption changed the gut microbiome in mice. The changes demonstrated a shift away from an obesity-prone gut bacteria profile.

Cholesterol, bile acids and free fatty acids were positively lowered. This indicates an improvement in cardiovascular health as a result of hemicellulose consumption. Immune function and overall well-being markers also improved.

The study concludes that hemicellulose is a valuable, potential prebiotic for both digestive and immune health.

Conclusion

Carrots therefore help to remove bad gut bacteria and encourage the growth of good gut bacteria at the same time. Do everything in moderation - even water can be bad for you if you drink too much of it.

You can increase the gut-promoting health benefits of carrots by eating other healthy plant foods like spinach, lettuce, peaches, lemon juice and green tea.

Remember to consult your medical practitioner before making any significant lifestyle changes. Stay Strong!

Support our website and buy this awesome Tee Shirt.

Disadvantages of fruit salad

You can't have as much as you want.

Many people use the fruit weight loss diet to lose a lot of weight in a short period of time, but run into health issues soon afterwards.

Fruit salad is by no means bad for you - but there are health consequences if you eat too much of it (just like anything else). Practice moderation for the following reasons.

Disadvantages of fruit salad

1. Fruit is high in sugar
2. There isn't enough protein, iron, zinc or calories in fruit
3. Food-borne illnesses spread easily through fruit
4. Fruit can greatly reduce appetite in people with anorexia
5. May cause diarrhea, bloating, gas and other digestive issues

Practice moderation with everything.

1. Fruit is high in sugar

Dietary guidelines say that you should limit sugar consumption to 200 calories or 12 teaspoons (50 grams or 1.8 ounces) on a 2 000 calorie diet per day.

Let's simplify that to 50 grams for the sake of fruit comparison. 

A medium apple contains about 18.9 grams of sugar. A medium banana contains about 14.4 grams of sugar. Your fruit salad probably has 5 different fruit (with an average of 16.6 grams of sugar per fruit). You would therefore consume 83 grams of sugar.

That's 66% above your maximum daily recommended limit (from a single fruit salad)!

You should still eat at least 5 fruit and vegetables a day

You must eat at least 5 fruit and vegetables every day. The fiber prevents the sugar from destroying your blood sugar levels. Fiber feeds the good gut bacteria that keep you healthy.

The numbers aren't meant to scare you off from eating fruit and vegetables. The point is you can't eat as much as you want because it is 'healthy'.

You can overdo anything, even water. Practice moderation and variety for optimum health.

If you eat too much 'healthy food' like fruit salad and fewer other healthy foods like legumes, whole grains, animal products; you can run into severe nutrient deficiencies (more on that below).

Share this.

2. Fruit salad is low in protein, iron, zinc and calories

These important nutrients come from foods that are high in protein. Fruit salad is not one of them.

Animal products like eggs, dairy, meat, fish and seafood along with plant proteins like whole grains, nuts, seeds, legumes and lentils are good sources of these nutrients.

Fruit are not good sources of these nutrients. If you eat too many fruit and too little of these nutrients, you risk nutrient deficiency - which can lead to a whole array of health issues.

One billion people worldwide don't get enough protein. Ten million people are iron deficient in the US alone. Over one billion people worldwide are deficient in zinc.

Eat more protein-rich food at every meal if you want to avoid one of these deficiencies. A fruit salad might have a ton of their own essential nutrients; but definitely not enough of protein, iron, zinc or calories.

What happens if I don't eat enough protein-rich food?

Protein deficiency can lead to muscle wasting, poor wound healing, recurring infections, low energy, pale skin, brittle hair and nails, dry and itchy skin and constant hunger cravings.

Iron deficiency can lead to an overall pale or whitened appearance, lack of energy, low immune system, impaired brain function, shortness of breath, a fast heartbeat, poor blood circulation (like cold hands and feet), brittle hair and nails, hair loss, mouth and tongue sores and difficulty swallowing.

Zinc deficiency can lead to a low immune system, loss of appetite, hair loss, diarrhea, impotence, skin lesions, longer healing time (cuts take abnormally long to heal), lethargy and unexpected weight changes.

Calorie deficiency (not getting enough calories or not eating enough calorie-dense food) can lead to a slow metabolism, decreased energy, mental decline, decreased physical performance, emotional distress and lack of motivation, extra fat stores, weak immune system, hormonal imbalances, inability to sleep properly and overall weakness.

Share this.

3. Diseases spread through plant foods like fruit

Plant products are one of the biggest mediums for the spread of diseases. One of the advantages of processed food is the fact that it can last almost indefinitely without going bad.

Healthy, natural food carries the risk of disease contamination because germs thrive on them just as much as our bodies do.

One of the simplest ways to know what is healthy or unhealthy is to check how long a food item lasts before getting spoiled. The longer it takes before going off, the worse it is for your health.

You can't keep a fruit salad in the fringe for longer than a day. If you store fruit salad for longer than that, you put your health (and you family's health) at risk.

Place extra fruit salad portions in the freezer to prolong its lifespan. Wash all fruit and vegetables before you cook them or eat them.

Respect the cycle of nature.

4. Fruit can greatly reduce appetite in people with anorexia

Fruit is full of fiber and water. Fiber locks the nutrients away and prolongs the amount of time that it takes for your body to absorb the nutrients. Water adds calorie-free bulk and keeps your digestive system full until your body can get to the nutrients in the fiber.

This will decrease appetite and prolong the amount of time that it takes before you are hungry for your next meal.

If you are overweight and want to cut down on your daily caloric intake, this is a good thing. If you struggle to eat enough food already, however, this can be a bad thing.

Plant foods lead to weight loss

This is why many people run into extreme weight loss or nutrient deficiencies when they start following a plant-only diet. You can definitely thrive off a plant-only diet - just balance it out with protein-rich food like nuts, seeds, lentils, legumes and beans.

Eat more natural food like fruit, vegetables and leafy greens like spinach and lettuce if you want to decrease your appetite and lose weight. 

You'd need to eat less of these foods and focus on more nutrient-dense food if you need to put on weight.

There are other great things that you can do to put on weight if you are too skinny or underweight. Eat more frequently, have a banana shake, increase protein consumption, stay hydrated and focus on strength training to curb muscle loss.

Eat according to your needs.

5. Fruit salad may cause diarrhea, bloating, gas and other digestive issues

Bad gut bacteria feed on the added sugar that is found in junk food. Good gut bacteria feed on the plant compounds (called polyphenols) that are found in natural plant foods like tea, fruit, vegetables, herbs and spices.

Gut bacteria eat the parts of food that we can't digest (fiber) and turn them into useful nutrients and hormones. Did you know that most of your serotonin (happy hormone) is made by gut bacteria?

Every person's gut bacteria profile looks completely different. It is as unique as a fingerprint. Junk food encourages the growth of bad gut bacteria. Healthy food encourages the growth of good gut bacteria.

Gas and bloating from gut bacteria

Gut bacteria produce gas as a by-product of food digestion. This is why it is completely natural for everybody to fart from time to time. This is more likely to occur when you eat foods that you don't usually eat because new bacteria need to colonize your gut to digest the foreign food. This leads to flatulence.

You will notice, for example, that you fart more if you haven't eaten beans for a long time. You will fart less as your digestive system grows accustomed to the new food.

Since gut bacteria eat the fibrous parts of plant foods, you can expect gas when you eat fiber-rich foods like fruit. You will produce more gas if you aren't used to eating as much fruit as there is in a fruit salad. The excess gas can also lead to pain and bloating.

If your digestive system is not accustomed to digesting so much fruit, you may also experience other digestive issues like diarrhea or constipation as well.

Eat a smaller quantity of fruit salad at first to give your digestive system time to adapt if you suffer from digestive issues brought on by fruit salad.

Start small.

The disadvantages of fruit salad might sound numerous after reading this article. Fruit salad is very good for you because it contains fiber, vitamins and minerals. Eat it in moderation and balance it out with other healthy food to stay as healthy as possible. Stay Strong!

Support our website and buy this awesome Sweatshirt.