The discovery of my sensitive intestines
 |
Description
Book Introduction
The science of gut bacteria: the foundation of health, from aging to obesity and immunity.
The secret to health and longevity lies in the short-chain fatty acids produced by gut bacteria.
Guided by a renowned longevity researcher and gastroenterologist
The path to a healthy gut by maintaining a balance of gut bacteria
There is a growing interest in slow aging, or how to maintain youthful, healthy years by slowing the rate of death from disease or physical or mental decline.
It has been discovered that the 40 to 100 trillion bacteria that live in the human intestines are closely related to aging.
The author, a renowned Japanese longevity researcher and gastroenterologist, explains that imbalances and reduced diversity of gut microbiota, which refers to the group of gut bacteria, and the chronic inflammation they cause can affect the aging of the human host.
Based on the latest research and clinical data published around the world, this book scientifically and interestingly explains how gut bacteria are related to aging, obesity, and immunity, and introduces easy methods that can be practiced in rice-based cultures to maintain healthy gut flora and gut environment.
After listening to the author's detailed explanation, which goes from the beginning, you will realize how gut bacteria are involved in our metabolism, which bacteria are good and which are bad, and how important gut health activities such as consuming sufficient dietary fiber are to maintaining mental and physical health.
If you're curious about how the various signals you feel in your body come about, and if you want to slow down the aging process, start studying your gut bacteria.
□What are the slim and fat bacteria hiding in our intestines?
Old mice that received gut bacteria from young mice became younger.
□Why intestinal bacteria were newly added to the list of aging factors
□Fermentability is key for dietary fiber! Root vegetables are surprisingly important.
□What has been revealed?□ Colon cancer and intestinal bacteria
□Herbal medicine affects intestinal bacteria.
The secret to health and longevity lies in the short-chain fatty acids produced by gut bacteria.
Guided by a renowned longevity researcher and gastroenterologist
The path to a healthy gut by maintaining a balance of gut bacteria
There is a growing interest in slow aging, or how to maintain youthful, healthy years by slowing the rate of death from disease or physical or mental decline.
It has been discovered that the 40 to 100 trillion bacteria that live in the human intestines are closely related to aging.
The author, a renowned Japanese longevity researcher and gastroenterologist, explains that imbalances and reduced diversity of gut microbiota, which refers to the group of gut bacteria, and the chronic inflammation they cause can affect the aging of the human host.
Based on the latest research and clinical data published around the world, this book scientifically and interestingly explains how gut bacteria are related to aging, obesity, and immunity, and introduces easy methods that can be practiced in rice-based cultures to maintain healthy gut flora and gut environment.
After listening to the author's detailed explanation, which goes from the beginning, you will realize how gut bacteria are involved in our metabolism, which bacteria are good and which are bad, and how important gut health activities such as consuming sufficient dietary fiber are to maintaining mental and physical health.
If you're curious about how the various signals you feel in your body come about, and if you want to slow down the aging process, start studying your gut bacteria.
□What are the slim and fat bacteria hiding in our intestines?
Old mice that received gut bacteria from young mice became younger.
□Why intestinal bacteria were newly added to the list of aging factors
□Fermentability is key for dietary fiber! Root vegetables are surprisingly important.
□What has been revealed?□ Colon cancer and intestinal bacteria
□Herbal medicine affects intestinal bacteria.
- You can preview some of the book's contents.
Preview
index
Entering
Chapter 1: The Secret to Health and Longevity Lies in Gut Bacteria
?Discovery and Origin
How were the bacteria that inhabit GUT Chapter 1 discovered?
GUT 2 Where do our gut bacteria come from?
Chapter 2: What's Important: Bacteria or Metabolites?
?metabolism
GUT 3 Humans and gut bacteria have a symbiotic relationship.
GUT 4: Intestinal Bacterial Metabolism of Bile Acids in the Spotlight
Chapter 3: Gut bacteria make mice fat
Obesity and gut bacteria
GUT 5 Gut bacteria causes weight gain and loss
GUT 6 Obesity-Suppressing and Obesity-Causing Bacteria
GUT 7 Do gut bacteria also affect vascular health?
Chapter 4: What is the secret to maintaining your health and prolonging your life?
Longevity, Aging, and Gut Bacteria
GUT 8: Different people age at different rates, and gut bacteria are the cause.
Could a Gut Bacteria Transplant Make You Younger?
GUT 10: Anti-aging diet from the perspective of gut flora
Bacteria that slow aging discovered in GUT 11 longevity village
Chapter 5: How old is your intestines?
? Type of intestine and age of intestine
GUT 12: Surprisingly Similar Gut Bacteria in Americans and Chinese People
Five gut types discovered in a study of 1,800 people by GUT 13
A simple way to calculate your gut age using GUT 14 gut bacteria.
Chapter 6: Maintaining a Healthy Brain
?The relationship between the brain and the gut
GUT 15: The Special Link Between the Brain and the Gut
GUT 16: The relationship between gut bacteria and brain disease discovered so far
GUT 17 Serotonin, the happiness hormone, is also produced in the intestines.
Chapter 7: Why the gut is deeply connected to immunity
? Ministerial immunity
GUT 18 The intestine, the largest immune organ, is also involved in infections and cancer.
The multiple layers of defense systems and their structures present in Chapter 19 of GUT
Chapter 8: Does constipation increase the risk of colon cancer?
Constipation, colon cancer, and intestinal bacteria
GUT 20 What is Constipation?
Could GUT 21 Periodontal Pathogens Cause Colon Cancer?
Chapter 9: What to Eat for Healthy Gut Bacteria
?Fermentable dietary fiber
GUT 22 Why is dietary fiber important for health?
The secret to GUT 23 lies in the fermentation of dietary fiber by intestinal bacteria.
Chapter 10: New Medicines Targeting Gut Bacteria
?Herbal medicine, fecal transplant, and microbiome new drugs
GUT 24 Herbal Medicine Changes Intestinal Bacteria, and Intestinal Bacteria Change Herbal Medicine
GUT 25: From Gut Bacteria Treatment to Microbiome-Based Medicines in Fecal Transplants
Major gut bacteria
main
Source of diagram
Chapter 1: The Secret to Health and Longevity Lies in Gut Bacteria
?Discovery and Origin
How were the bacteria that inhabit GUT Chapter 1 discovered?
GUT 2 Where do our gut bacteria come from?
Chapter 2: What's Important: Bacteria or Metabolites?
?metabolism
GUT 3 Humans and gut bacteria have a symbiotic relationship.
GUT 4: Intestinal Bacterial Metabolism of Bile Acids in the Spotlight
Chapter 3: Gut bacteria make mice fat
Obesity and gut bacteria
GUT 5 Gut bacteria causes weight gain and loss
GUT 6 Obesity-Suppressing and Obesity-Causing Bacteria
GUT 7 Do gut bacteria also affect vascular health?
Chapter 4: What is the secret to maintaining your health and prolonging your life?
Longevity, Aging, and Gut Bacteria
GUT 8: Different people age at different rates, and gut bacteria are the cause.
Could a Gut Bacteria Transplant Make You Younger?
GUT 10: Anti-aging diet from the perspective of gut flora
Bacteria that slow aging discovered in GUT 11 longevity village
Chapter 5: How old is your intestines?
? Type of intestine and age of intestine
GUT 12: Surprisingly Similar Gut Bacteria in Americans and Chinese People
Five gut types discovered in a study of 1,800 people by GUT 13
A simple way to calculate your gut age using GUT 14 gut bacteria.
Chapter 6: Maintaining a Healthy Brain
?The relationship between the brain and the gut
GUT 15: The Special Link Between the Brain and the Gut
GUT 16: The relationship between gut bacteria and brain disease discovered so far
GUT 17 Serotonin, the happiness hormone, is also produced in the intestines.
Chapter 7: Why the gut is deeply connected to immunity
? Ministerial immunity
GUT 18 The intestine, the largest immune organ, is also involved in infections and cancer.
The multiple layers of defense systems and their structures present in Chapter 19 of GUT
Chapter 8: Does constipation increase the risk of colon cancer?
Constipation, colon cancer, and intestinal bacteria
GUT 20 What is Constipation?
Could GUT 21 Periodontal Pathogens Cause Colon Cancer?
Chapter 9: What to Eat for Healthy Gut Bacteria
?Fermentable dietary fiber
GUT 22 Why is dietary fiber important for health?
The secret to GUT 23 lies in the fermentation of dietary fiber by intestinal bacteria.
Chapter 10: New Medicines Targeting Gut Bacteria
?Herbal medicine, fecal transplant, and microbiome new drugs
GUT 24 Herbal Medicine Changes Intestinal Bacteria, and Intestinal Bacteria Change Herbal Medicine
GUT 25: From Gut Bacteria Treatment to Microbiome-Based Medicines in Fecal Transplants
Major gut bacteria
main
Source of diagram
Detailed image
Into the book
Where do the bacteria that inhabit our intestines come from? The key factor that determines the type and balance of gut bacteria is the mother.
The fetus' intestines are originally sterile, and it receives the mother's bacteria as it passes through the birth canal or vagina during the birthing process.
We humans do not create gut flora from the beginning, but rather, during the birthing process, we acquire the seeds of gut flora suitable for the environment in which we will live.
An imbalance in the mother's gut flora can have a negative impact on the baby's early gut environment.
On the other hand, babies born by cesarean section without passing through the birth canal or vagina have fewer bacteria inherited from their mothers, so they have a smaller amount of intestinal bacteria and a weaker immune system.
To compensate for this, some countries administer beneficial bacteria such as bifidobacteria to newborns immediately after birth, which helps enrich the baby's gut bacteria.
--- pp.27-28
Among the metabolic functions of intestinal bacteria, one thing that is essential to know is the metabolism of bile acids.
Bile acids, a component of bile, are essential substances for humans that emulsify fat (lipids) consumed through food and aid in digestion and absorption.
It is originally produced in the liver, stored in the gallbladder, and then secreted from the small intestine. However, although it is a substance produced by our body itself, it is toxic and is secreted in the form of a 'conjugate' combined with amino acids such as glycine or taurine.
However, in the conjugate state, toxicity is suppressed, but the emulsifying effect that envelops lipids is reduced, which is a disadvantage.
It's really complicated.
A process of separating amino acids from bile acids is necessary for their use in lipid digestion and absorption.
The human body is unable to perform this process on its own, so it must rely on the help of gut bacteria.
--- p.47
Akkermansiae are common in the gut of Westerners and tend to be found less frequently in people with higher body weight, BMI, blood sugar, and blood cholesterol levels.
Research results also reported that in obese people with low Akkermansia bacteria, it is difficult to achieve the expected metabolic improvement effect even when dieting.
This bacterium is also known to be deeply related to aging.
In Europe and the United States, health functional foods containing Akkermansia are already being sold by several companies, but it is not yet clear whether the bacteria will have the same effects on Japanese people.
This is because Akkermansia is rarely found in the intestinal flora of Japanese people, except for some residents of Okinawa.
It was also confirmed that men tend to have a lower proportion of intestinal Akkermansiae compared to women.
--- pp.67-68
Does gut microbiota truly influence aging? Could the physical decline caused by aging ultimately lead to changes in gut microbiota? To investigate this, we transplanted gut bacteria from young mice into old mice and examined the effects on their bodily functions.
The results of the experiment showed that in old mice that received gut bacteria from young mice, muscle fibers became thicker and grip strength and skin moisture content increased.
Old mice with weakened muscles and dry skin had their physical functions restored by the gut bacteria of young mice.
These shocking experimental results show that depending on the gut microbiota, there is a high possibility that you can either maintain youth or accelerate aging.
--- p.96
The stool of dementia patients was found to have 65% higher ammonia concentration and 39% lower lactate concentration than that of healthy people.
What is interesting is the part that analyzes the relationship with diet in depth.
Healthy people had a higher "Traditional Japanese Diet Score" than dementia patients, calculated based on their intake of miso, seafood, green and yellow vegetables, seaweed, pickles, green tea, beef and pork. They consumed a lot of seafood, mushrooms, beans, and coffee in particular.
On the other hand, dementia patients showed a characteristic of lower concentrations of gut bacterial metabolites.
--- p.155
People often believe that constipation increases the risk of developing colon cancer.
However, to date, no clear link has been found between constipation and the risk of developing colon cancer.
Although there are several studies showing a link between constipation and the risk of developing colon cancer, the National Cancer Center in Japan concluded in a multi-purpose cohort study that there was no link between the frequency of bowel movements and colon cancer.
A meta-analysis published in 2013 by British researchers found no evidence to support a link between constipation and colon cancer.
What we can say at this point is that people with chronic constipation have significantly lower survival rates after 10 and 15 years compared to those without.
Chronic kidney disease? It was also found to increase the risk of developing diseases such as acute myocardial infarction and neurodegenerative diseases such as Parkinson's disease.
--- p.198
Fusobacterium is the causative agent of periodontal disease and is not an intestinal bacterium that originally exists in the large intestine.
This bacterium has been found to have a negative impact on various diseases.
Its association with diabetes, dementia, and premature birth has been reported, and its presence has been confirmed in the vicinity of colon cancer, esophageal cancer, pancreatic cancer, and breast cancer.
It is possible that Fusobacterium, swallowed with saliva, reaches the intestines and has a direct effect, and it is also possible that it spreads throughout the body through the bloodstream directly from the inflamed area of the periodontal pocket.
If Fusobacterium is involved in the development of colon cancer and other diseases, preventing periodontal disease from worsening may help prevent colon cancer and other diseases.
--- pp.224-225
If it is difficult to suddenly reduce salt intake, it is better to gradually reduce it while increasing the intake of vegetables and fruits.
Vegetables and fruits are rich in potassium, which helps excrete sodium from the body.
In fact, if you look at the diets of healthy, long-lived people in the Kyotango region, they are characterized by a high intake of fruits as well as vegetables.
Perhaps because of this, there are very few people with high blood pressure in this area.
The fetus' intestines are originally sterile, and it receives the mother's bacteria as it passes through the birth canal or vagina during the birthing process.
We humans do not create gut flora from the beginning, but rather, during the birthing process, we acquire the seeds of gut flora suitable for the environment in which we will live.
An imbalance in the mother's gut flora can have a negative impact on the baby's early gut environment.
On the other hand, babies born by cesarean section without passing through the birth canal or vagina have fewer bacteria inherited from their mothers, so they have a smaller amount of intestinal bacteria and a weaker immune system.
To compensate for this, some countries administer beneficial bacteria such as bifidobacteria to newborns immediately after birth, which helps enrich the baby's gut bacteria.
--- pp.27-28
Among the metabolic functions of intestinal bacteria, one thing that is essential to know is the metabolism of bile acids.
Bile acids, a component of bile, are essential substances for humans that emulsify fat (lipids) consumed through food and aid in digestion and absorption.
It is originally produced in the liver, stored in the gallbladder, and then secreted from the small intestine. However, although it is a substance produced by our body itself, it is toxic and is secreted in the form of a 'conjugate' combined with amino acids such as glycine or taurine.
However, in the conjugate state, toxicity is suppressed, but the emulsifying effect that envelops lipids is reduced, which is a disadvantage.
It's really complicated.
A process of separating amino acids from bile acids is necessary for their use in lipid digestion and absorption.
The human body is unable to perform this process on its own, so it must rely on the help of gut bacteria.
--- p.47
Akkermansiae are common in the gut of Westerners and tend to be found less frequently in people with higher body weight, BMI, blood sugar, and blood cholesterol levels.
Research results also reported that in obese people with low Akkermansia bacteria, it is difficult to achieve the expected metabolic improvement effect even when dieting.
This bacterium is also known to be deeply related to aging.
In Europe and the United States, health functional foods containing Akkermansia are already being sold by several companies, but it is not yet clear whether the bacteria will have the same effects on Japanese people.
This is because Akkermansia is rarely found in the intestinal flora of Japanese people, except for some residents of Okinawa.
It was also confirmed that men tend to have a lower proportion of intestinal Akkermansiae compared to women.
--- pp.67-68
Does gut microbiota truly influence aging? Could the physical decline caused by aging ultimately lead to changes in gut microbiota? To investigate this, we transplanted gut bacteria from young mice into old mice and examined the effects on their bodily functions.
The results of the experiment showed that in old mice that received gut bacteria from young mice, muscle fibers became thicker and grip strength and skin moisture content increased.
Old mice with weakened muscles and dry skin had their physical functions restored by the gut bacteria of young mice.
These shocking experimental results show that depending on the gut microbiota, there is a high possibility that you can either maintain youth or accelerate aging.
--- p.96
The stool of dementia patients was found to have 65% higher ammonia concentration and 39% lower lactate concentration than that of healthy people.
What is interesting is the part that analyzes the relationship with diet in depth.
Healthy people had a higher "Traditional Japanese Diet Score" than dementia patients, calculated based on their intake of miso, seafood, green and yellow vegetables, seaweed, pickles, green tea, beef and pork. They consumed a lot of seafood, mushrooms, beans, and coffee in particular.
On the other hand, dementia patients showed a characteristic of lower concentrations of gut bacterial metabolites.
--- p.155
People often believe that constipation increases the risk of developing colon cancer.
However, to date, no clear link has been found between constipation and the risk of developing colon cancer.
Although there are several studies showing a link between constipation and the risk of developing colon cancer, the National Cancer Center in Japan concluded in a multi-purpose cohort study that there was no link between the frequency of bowel movements and colon cancer.
A meta-analysis published in 2013 by British researchers found no evidence to support a link between constipation and colon cancer.
What we can say at this point is that people with chronic constipation have significantly lower survival rates after 10 and 15 years compared to those without.
Chronic kidney disease? It was also found to increase the risk of developing diseases such as acute myocardial infarction and neurodegenerative diseases such as Parkinson's disease.
--- p.198
Fusobacterium is the causative agent of periodontal disease and is not an intestinal bacterium that originally exists in the large intestine.
This bacterium has been found to have a negative impact on various diseases.
Its association with diabetes, dementia, and premature birth has been reported, and its presence has been confirmed in the vicinity of colon cancer, esophageal cancer, pancreatic cancer, and breast cancer.
It is possible that Fusobacterium, swallowed with saliva, reaches the intestines and has a direct effect, and it is also possible that it spreads throughout the body through the bloodstream directly from the inflamed area of the periodontal pocket.
If Fusobacterium is involved in the development of colon cancer and other diseases, preventing periodontal disease from worsening may help prevent colon cancer and other diseases.
--- pp.224-225
If it is difficult to suddenly reduce salt intake, it is better to gradually reduce it while increasing the intake of vegetables and fruits.
Vegetables and fruits are rich in potassium, which helps excrete sodium from the body.
In fact, if you look at the diets of healthy, long-lived people in the Kyotango region, they are characterized by a high intake of fruits as well as vegetables.
Perhaps because of this, there are very few people with high blood pressure in this area.
--- p.81
Publisher's Review
The reason why the average life expectancy of Japanese people is among the highest in the world
Because of the butyric acid produced by gut bacteria and the traditional diet.
You may have had the experience of going to a class reunion after a long time and seeing that although they were the same age, some people looked significantly older while others looked much younger.
Some people start to develop wrinkles and get sick more often as soon as they reach their 50s, while others remain active and active even in their 80s or 90s.
Why does the rate of aging differ from person to person?
The author, a professor at Kyoto Prefecture University School of Medicine and a gastroenterologist, reveals that bacteria living in the human intestine are closely related to aging.
A study was published showing that transplanting the gut bacteria of young mice into old mice made them younger, and an international conference held in Copenhagen, Denmark in 2022 presented the evidence that gut bacteria had been added as one of the factors in aging.
It explains that the imbalance and reduced diversity of the gut microbiota, which refers to the group of gut bacteria, and the chronic inflammation they cause can affect the aging of the human host.
The author, a renowned longevity researcher, has been conducting a longevity cohort study targeting residents of Kyotango, a representative longevity village in Japan, since 2017.
The Kyotango region, which includes Kyotango City, Miyazu City, Yosano Town, and Ine Town in Kyoto Prefecture, is home to more than three times the national average of centenarians.
Analysis of the gut bacteria of elderly people over 65 years of age in this area showed that they had more bacteria producing a metabolite called butyric acid (butyric acid) than the Kyoto area residents, and fewer bacteria belonging to the phylum Proteobacteria, which is associated with a shortened lifespan.
Butyric acid is a type of short-chain fatty acid that serves as an energy source for intestinal epithelial cells and plays a role in creating an intestinal environment favored by beneficial bacteria.
A survey of dietary habits showed that residents of this area consumed foods rich in dietary fiber, such as vegetables, fruits, beans, root vegetables, whole grains, and seaweed, more frequently than residents of the Kyoto area.
He especially enjoyed eating root vegetables and fish.
Interestingly, Akkermansiae, which are known to be present in low amounts in the intestines of obese or high-glycemic individuals but abundant in the intestines of healthy, long-lived individuals, were rarely found in the intestines of Kyotango residents.
This phenomenon was observed in most areas of Japan, except Okinawa, another long-lived island.
However, the fact that the average life expectancy of the Japanese is among the highest in the world suggests that butyric acid produced by gut bacteria other than Akkermansia and the traditional diet contribute to longevity.
Short-chain fatty acids are key metabolites of gut bacteria that affect various human physiological processes.
Diversity is important for gut bacteria, just like in human society.
Gut bacteria provide us with nutrients, aid in digestion, and produce substances our bodies need, forming the foundation of our health.
Just as we eat and digest food, obtain energy, and excrete the remaining metabolites through urine or feces, intestinal bacteria also use the food we eat as food to obtain energy and excrete metabolites.
Among the metabolites of intestinal bacteria, there are some substances that we humans cannot produce ourselves and that require the help of intestinal bacteria. Representative examples include short-chain fatty acids such as acetic acid, butyric acid, and propionic acid.
Short-chain fatty acids are the most important intestinal bacterial metabolites, acting directly in the intestines or being absorbed into the body to affect various metabolic processes.
It plays an important role in maintaining the barrier function that prevents the invasion of foreign substances by acidifying the intestines and creating an environment in which it is difficult for harmful bacteria to proliferate, or by strengthening the epithelial cells covering the inner wall of the intestines.
Recent studies have shown that short-chain fatty acids help suppress excessive immune responses such as allergies and inflammation, and also improve fat metabolism.
Knowing these diverse functions, it would be easy to think that increasing the specific bacteria that produce short-chain fatty acids would be all that is needed.
The author emphasizes that diversity is important for gut microbiota, just like in human society.
The intestinal microbiota is a community composed of various bacteria, and the bacteria influence each other.
Fungi, which can be detrimental if over-produced, also play a role in maintaining the balance of the community.
If you simply exclude that bacteria, other harmful bacteria may become dominant among the remaining bacteria.
The author explains that it is important to maintain a balance of overall gut bacteria, not just good bacteria, and that for this, the more diverse the type of bacteria, the better.
The more fermentable dietary fiber that gut bacteria can easily consume, the lower the risk of death.
So what can we do to create a diverse gut flora and maintain a healthy gut environment? The author emphasizes that while sufficient sleep and appropriate exercise are necessary to maintain a healthy gut flora, diet is most important.
It is advised to avoid excessive intake of antibiotics, gastric acid secretion inhibitors, animal fat, sugar, and salt, and to consume sufficient dietary fiber.
Dietary fiber, which refers to indigestible carbohydrates that cannot be broken down by human digestive enzymes, is an important nutrient that promotes the growth of beneficial intestinal bacteria rather than increasing specific bacteria, thereby creating an intestinal environment suitable for each individual.
In the past, the expected effects of dietary fiber were limited to improving bowel movements and preventing colon cancer.
Since the 2000s, research on intestinal bacteria has made rapid progress, and it has been discovered that higher intake of dietary fiber can reduce the risk of lifestyle diseases such as myocardial infarction, stroke, circulatory system diseases, and type 2 diabetes.
Recently, research results showing a correlation with the risk of developing stomach cancer and breast cancer have been published in many countries.
The author emphasizes that consuming enough 'fermentable dietary fiber', which is easily utilized by intestinal bacteria, is a shortcut to increasing short-chain fatty acids.
Previously, when considering the function of dietary fiber, it was classified according to its physical property of 'whether it dissolves in water or not.'
This is because 'insoluble dietary fiber' that does not dissolve in water increases the volume of stool and helps expel harmful substances from the intestines, while 'soluble dietary fiber' that dissolves in water slows down the absorption of sugar and fat.
However, as the function of short-chain fatty acids produced during the fermentation process by intestinal bacteria is revealed, public interest is focusing on 'how to ferment' rather than on physical properties.
Fermentable dietary fiber is abundant in whole grains, fruits, vegetables, mushrooms, beans, and sweet potatoes.
In grains, it is found in greater quantities in unrefined brown rice and barley than in white rice.
The authors advise that you can increase your intake of fermentable fiber simply by mixing beta-glucan-rich glutinous rice or barley with white rice in your daily diet.
Five gut types discovered in a survey of 1,800 Japanese people
The author classifies the gut microbiota into types and investigates their relationship with diet and disease.
We reviewed gut microbiota data from 1,803 healthy and diseased Japanese individuals from 16 clinical studies that analyzed gut microbiota using the same method, and analyzed data from dietary surveys and longevity studies.
Based on the abundance ratio of 38 types of bacteria, they were classified into five major types and the correlation between each type and disease was identified.
The authors note that it has been confirmed that improving diet and lifestyle can actually change the gut flora of high-risk groups, such as types A and C, to type B.
·A.
High-protein, high-fat diet type: Enjoy meals rich in animal protein and fat, such as meat.
There are many bacteria of the genus Ruminococcus, which are mucus-decomposing bacteria found in the digestive tract of herbivores, and bacteria of the genus Streptococcus, which are found in the oral cavity or digestive tract.
There is a high risk of developing lifestyle-related diseases such as heart disease, liver disease, dyslipidemia, and high blood pressure.
·B.
Balanced diet type: Since you eat whatever you want without being picky, the three major nutrients are balanced.
There are many bacteria of the genus Bacteroides, which are anaerobic bacteria that metabolize and utilize indigestible fructooligosaccharides, and bacteria of the genus Picalibacterium, which are butyric acid-producing bacteria with anti-inflammatory effects.
Compared to type E, they are at risk of developing some diseases, but are generally healthy.
·C.
High-Carb Diet Type: Enjoys a diet high in carbohydrates, but is generally lacking in other nutrients.
There are many bacteria from the genus Bacteroides, which are anaerobic rods, and few bacteria from the genus Picalibacterium, which are involved in suppressing inflammation.
·D.
High-protein, high-fat, high-carbohydrate diet type: Enjoy meals rich in protein, fat, and carbohydrates.
There are many bacteria of the genus Bifidobacterium, including Bifidobacterium, which is known as a beneficial bacteria, and genus Streptococcus, which produces lactic acid.
There is a high risk of developing liver disease, functional gastrointestinal disease, and inflammatory bowel disease.
·E.
Vegetarian type: Eat less meat and enjoy a diet rich in vegetables and fish.
It is called 'rural type' because it has excellent carbohydrate decomposition ability and contains many Prevotella bacteria known as the cause of periodontitis and vaginitis.
Overall, the risk of disease is lower compared to the other four types.
Because of the butyric acid produced by gut bacteria and the traditional diet.
You may have had the experience of going to a class reunion after a long time and seeing that although they were the same age, some people looked significantly older while others looked much younger.
Some people start to develop wrinkles and get sick more often as soon as they reach their 50s, while others remain active and active even in their 80s or 90s.
Why does the rate of aging differ from person to person?
The author, a professor at Kyoto Prefecture University School of Medicine and a gastroenterologist, reveals that bacteria living in the human intestine are closely related to aging.
A study was published showing that transplanting the gut bacteria of young mice into old mice made them younger, and an international conference held in Copenhagen, Denmark in 2022 presented the evidence that gut bacteria had been added as one of the factors in aging.
It explains that the imbalance and reduced diversity of the gut microbiota, which refers to the group of gut bacteria, and the chronic inflammation they cause can affect the aging of the human host.
The author, a renowned longevity researcher, has been conducting a longevity cohort study targeting residents of Kyotango, a representative longevity village in Japan, since 2017.
The Kyotango region, which includes Kyotango City, Miyazu City, Yosano Town, and Ine Town in Kyoto Prefecture, is home to more than three times the national average of centenarians.
Analysis of the gut bacteria of elderly people over 65 years of age in this area showed that they had more bacteria producing a metabolite called butyric acid (butyric acid) than the Kyoto area residents, and fewer bacteria belonging to the phylum Proteobacteria, which is associated with a shortened lifespan.
Butyric acid is a type of short-chain fatty acid that serves as an energy source for intestinal epithelial cells and plays a role in creating an intestinal environment favored by beneficial bacteria.
A survey of dietary habits showed that residents of this area consumed foods rich in dietary fiber, such as vegetables, fruits, beans, root vegetables, whole grains, and seaweed, more frequently than residents of the Kyoto area.
He especially enjoyed eating root vegetables and fish.
Interestingly, Akkermansiae, which are known to be present in low amounts in the intestines of obese or high-glycemic individuals but abundant in the intestines of healthy, long-lived individuals, were rarely found in the intestines of Kyotango residents.
This phenomenon was observed in most areas of Japan, except Okinawa, another long-lived island.
However, the fact that the average life expectancy of the Japanese is among the highest in the world suggests that butyric acid produced by gut bacteria other than Akkermansia and the traditional diet contribute to longevity.
Short-chain fatty acids are key metabolites of gut bacteria that affect various human physiological processes.
Diversity is important for gut bacteria, just like in human society.
Gut bacteria provide us with nutrients, aid in digestion, and produce substances our bodies need, forming the foundation of our health.
Just as we eat and digest food, obtain energy, and excrete the remaining metabolites through urine or feces, intestinal bacteria also use the food we eat as food to obtain energy and excrete metabolites.
Among the metabolites of intestinal bacteria, there are some substances that we humans cannot produce ourselves and that require the help of intestinal bacteria. Representative examples include short-chain fatty acids such as acetic acid, butyric acid, and propionic acid.
Short-chain fatty acids are the most important intestinal bacterial metabolites, acting directly in the intestines or being absorbed into the body to affect various metabolic processes.
It plays an important role in maintaining the barrier function that prevents the invasion of foreign substances by acidifying the intestines and creating an environment in which it is difficult for harmful bacteria to proliferate, or by strengthening the epithelial cells covering the inner wall of the intestines.
Recent studies have shown that short-chain fatty acids help suppress excessive immune responses such as allergies and inflammation, and also improve fat metabolism.
Knowing these diverse functions, it would be easy to think that increasing the specific bacteria that produce short-chain fatty acids would be all that is needed.
The author emphasizes that diversity is important for gut microbiota, just like in human society.
The intestinal microbiota is a community composed of various bacteria, and the bacteria influence each other.
Fungi, which can be detrimental if over-produced, also play a role in maintaining the balance of the community.
If you simply exclude that bacteria, other harmful bacteria may become dominant among the remaining bacteria.
The author explains that it is important to maintain a balance of overall gut bacteria, not just good bacteria, and that for this, the more diverse the type of bacteria, the better.
The more fermentable dietary fiber that gut bacteria can easily consume, the lower the risk of death.
So what can we do to create a diverse gut flora and maintain a healthy gut environment? The author emphasizes that while sufficient sleep and appropriate exercise are necessary to maintain a healthy gut flora, diet is most important.
It is advised to avoid excessive intake of antibiotics, gastric acid secretion inhibitors, animal fat, sugar, and salt, and to consume sufficient dietary fiber.
Dietary fiber, which refers to indigestible carbohydrates that cannot be broken down by human digestive enzymes, is an important nutrient that promotes the growth of beneficial intestinal bacteria rather than increasing specific bacteria, thereby creating an intestinal environment suitable for each individual.
In the past, the expected effects of dietary fiber were limited to improving bowel movements and preventing colon cancer.
Since the 2000s, research on intestinal bacteria has made rapid progress, and it has been discovered that higher intake of dietary fiber can reduce the risk of lifestyle diseases such as myocardial infarction, stroke, circulatory system diseases, and type 2 diabetes.
Recently, research results showing a correlation with the risk of developing stomach cancer and breast cancer have been published in many countries.
The author emphasizes that consuming enough 'fermentable dietary fiber', which is easily utilized by intestinal bacteria, is a shortcut to increasing short-chain fatty acids.
Previously, when considering the function of dietary fiber, it was classified according to its physical property of 'whether it dissolves in water or not.'
This is because 'insoluble dietary fiber' that does not dissolve in water increases the volume of stool and helps expel harmful substances from the intestines, while 'soluble dietary fiber' that dissolves in water slows down the absorption of sugar and fat.
However, as the function of short-chain fatty acids produced during the fermentation process by intestinal bacteria is revealed, public interest is focusing on 'how to ferment' rather than on physical properties.
Fermentable dietary fiber is abundant in whole grains, fruits, vegetables, mushrooms, beans, and sweet potatoes.
In grains, it is found in greater quantities in unrefined brown rice and barley than in white rice.
The authors advise that you can increase your intake of fermentable fiber simply by mixing beta-glucan-rich glutinous rice or barley with white rice in your daily diet.
Five gut types discovered in a survey of 1,800 Japanese people
The author classifies the gut microbiota into types and investigates their relationship with diet and disease.
We reviewed gut microbiota data from 1,803 healthy and diseased Japanese individuals from 16 clinical studies that analyzed gut microbiota using the same method, and analyzed data from dietary surveys and longevity studies.
Based on the abundance ratio of 38 types of bacteria, they were classified into five major types and the correlation between each type and disease was identified.
The authors note that it has been confirmed that improving diet and lifestyle can actually change the gut flora of high-risk groups, such as types A and C, to type B.
·A.
High-protein, high-fat diet type: Enjoy meals rich in animal protein and fat, such as meat.
There are many bacteria of the genus Ruminococcus, which are mucus-decomposing bacteria found in the digestive tract of herbivores, and bacteria of the genus Streptococcus, which are found in the oral cavity or digestive tract.
There is a high risk of developing lifestyle-related diseases such as heart disease, liver disease, dyslipidemia, and high blood pressure.
·B.
Balanced diet type: Since you eat whatever you want without being picky, the three major nutrients are balanced.
There are many bacteria of the genus Bacteroides, which are anaerobic bacteria that metabolize and utilize indigestible fructooligosaccharides, and bacteria of the genus Picalibacterium, which are butyric acid-producing bacteria with anti-inflammatory effects.
Compared to type E, they are at risk of developing some diseases, but are generally healthy.
·C.
High-Carb Diet Type: Enjoys a diet high in carbohydrates, but is generally lacking in other nutrients.
There are many bacteria from the genus Bacteroides, which are anaerobic rods, and few bacteria from the genus Picalibacterium, which are involved in suppressing inflammation.
·D.
High-protein, high-fat, high-carbohydrate diet type: Enjoy meals rich in protein, fat, and carbohydrates.
There are many bacteria of the genus Bifidobacterium, including Bifidobacterium, which is known as a beneficial bacteria, and genus Streptococcus, which produces lactic acid.
There is a high risk of developing liver disease, functional gastrointestinal disease, and inflammatory bowel disease.
·E.
Vegetarian type: Eat less meat and enjoy a diet rich in vegetables and fish.
It is called 'rural type' because it has excellent carbohydrate decomposition ability and contains many Prevotella bacteria known as the cause of periodontitis and vaginitis.
Overall, the risk of disease is lower compared to the other four types.
GOODS SPECIFICS
- Date of issue: September 8, 2025
- Page count, weight, size: 292 pages | 446g | 140*210*17mm
- ISBN13: 9791193228043
- ISBN10: 1193228042
You may also like
카테고리
korean
korean
![ELLE 엘르 스페셜 에디션 A형 : 12월 [2025]](http://librairie.coreenne.fr/cdn/shop/files/b8e27a3de6c9538896439686c6b0e8fb.jpg?v=1766436872&width=3840)
