Yesterday I wrote about my experience with gastroesophageal reflux disease (GERD) in The Post Holiday Heartburn. Further readings into the causes of GERD lead me to another reason many may not be aware of.
One of my articles about COVID-19, Gut Microbiome Changes even in mild COVID-19 and what to do about it discussed that SARS-CoV-2 could change the microbial flora in the intestines called the gut microbiome.
The SARS-CoV-2 can decrease the good bacteria in the intestines called the Akkermansia municiphila. One way to increase Akkermansia again is to feed it with prebiotics such as non-digestible carbohydrates like inulin.
The nondigestible inulin reaches the beneficial bacteria in the large intestines and serves as food for the microbiome. In return, the bacteria produce serotonin and other substances that lower blood sugar and improve cardiovascular health.
Inulin must be fermented and broken down to be used as food for the bacteria. The result is the formation of gases that fills the intestines, which is why bloating is a common side effect of prebiotics.
After writing the article about Akkermansia, I bought inulin from Amazon to improve my gut microbiome. Little did I know that it would play a role in reflux.
A 2003 study from France found that colonic fermentation leads to a decrease in the sphincter tone of the lower esophagus.
Colonic fermentation of indigestible carbohydrates increases the rate of transient lower esophageal sphincter relaxations, the number of acid reflux episodes, and the symptoms of GERD.
The lower esophageal sphincter prevents food from returning to the esophagus after a meal. If acid reflux happens, the delicate inner lining of the esophagus, which is not protected from acid like the stomach, gets irritated by the acid, and heartburn results.
The acid can reach up to the back of the throat depending on the reflux severity or the body position. A flat supine position cancels the effect of gravity on the stomach contents and worsens them.
In the study, 6.6 grams of fructooligosaccharides (FOS) were used. FOS are sugars made of fructose, and inulin is an example.
The product I have comes with a scoop containing 5 gm of inulin.
Therefore, theoretically, the dose should not be enough to cause GERD. However, each everyone has a different body and eats differently; the 6.6 mg cut-off may not apply to all.
Take Away Message
The gut microbiome plays an essential role in health. Feeding them prebiotic foods like chickory, dandelion greens, garlic, onions, asparagus, bananas, and leeks can sustain them.
Some of them, like onions, garlic, and inulin, can cause GERD. However, it should not discourage their use. The amounts can be decreased to prevent reflux and continue its use to benefit the gut microbiome.
I decreased the amount of inulin. Now I don’t have the reflux even with coffee. Now that the holidays are over, I resumed intermittent fasting.
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Related:
- Gut Microbiome Changes even in mild COVID-19 and what to do about it
- The Post-Holiday Heartburn
- GERD/Heartburn and Metabolic Syndrome
- Exercise during fasting hastens ketosis onset
- Exercise Makes Fasting Easier
- Coffee induces autophagy
- Lower risk of COVID-19 hospitalization and deaths with Intermittent Fasting
- Intermittent fasting results in new and stress-resistant the blood cells
- Intermittent fasting for Post COVID Vaccine Syndrome: Autophagy
- Study: Intermittent fasting results in better COVID-19 outcomes
- Intermittent Fasting while on Diabetes Medications
- How to Do Intermittent Fasting
- The Kaizen Way of Fasting
- A Case Report of 3 Diabetic Patients that are Weaned Off Insulin
Reference:
Piche T, des Varannes SB, Sacher-Huvelin S, Holst JJ, Cuber JC, Galmiche JP. Colonic fermentation influences lower esophageal sphincter function in gastroesophageal reflux disease. Gastroenterology. 2003 Apr;124(4):894-902. doi: 10.1053/gast.2003.50159. PMID: 12671885.
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