Common food additive promotes colon cancer in mice

“Interesting new study regarding the promotion of colon cancer.”
— Dr. Dale

Common food additive promotes colon cancer in mice 

https://www.sciencedaily.com/releases/2016/11/161107110639.htm

Emulsifiers, which are added to most processed foods to aid texture and extend shelf life, can alter intestinal bacteria in a manner that promotes intestinal inflammation and colorectal cancer, according to a new study.

The findings, published in the journal Cancer Research, show regular consumption of dietary emulsifiers in mice exacerbated tumor development. The study was led by Drs. Emilie Viennois, Didier Merlin, Andrew T. Gewirtz and Benoit Chassaing, researchers in Georgia State University's Institute for Biomedical Sciences.

Colorectal cancer, the fourth leading cause of cancer-related deaths worldwide, was responsible for about 700,000 deaths in 2012. There is increasing awareness that the intestinal microbiota, the vast, diverse population of microorganisms that inhabits the human intestines, play a role in driving colorectal cancer.

The microbiota is also a key factor in driving Crohn's disease and ulcerative colitis, the two most common forms of inflammatory bowel disease (IBD). IBD is known to promote colon tumorigenesis and gave rise to the term "colitis-associated cancer." Low-grade inflammation, a condition more prevalent than IBD, was shown to be associated with altered gut microbiota composition and metabolic disease and is observed in many cases of colorectal cancer. These recent findings suggest dietary emulsifiers might be partially responsible for this association.

"The incidence of colorectal cancer has been markedly increasing since the mid-20th century," said Viennois, assistant professor in the Institute for Biomedical Sciences. "A key feature of this disease is the presence of an altered intestinal microbiota that creates a favorable niche for tumorigenesis."

"The dramatic increase in these diseases has occurred amidst constant human genetics, suggesting a pivotal role for an environmental factor," said Chassaing, assistant professor in the Institute for Biomedical Sciences.

Previous reports by the Georgia State research team suggested that low-grade inflammation in the intestine is promoted by consumption of dietary emulsifiers, which are detergent-like molecules incorporated into most processed foods that alter the composition of gut microbiota. The addition of emulsifiers to food seems to fit the time frame and had been shown to promote bacterial translocation across epithelial cells. Viennois and Chassaing hypothesized that emulsifiers might affect the gut microbiota in a way that promotes colorectal cancer. They designed experiments in mice to test this possibility.

In this study, the team fed mice with two very commonly used emulsifiers, polysorbate 80 and carboxymethylcellulose, at doses seeking to model the broad consumption of the numerous emulsifiers that are incorporated into the majority of processed foods. Researchers observed that consuming emulsifiers drastically changed the species composition of the gut microbiota in a manner that made it more pro-inflammatory, creating a niche favoring cancer induction and development. Alterations in bacterial species resulted in bacteria expressing more flagellin and lipopolysaccharide, which activate pro-inflammatory gene expression by the immune system.

When using a well established model of colorectal cancer, the researchers observed that dietary emulsifier consumption was sufficient to make the animals more susceptible to developing colonic tumors because this created and maintained a pro-inflammatory environment associated with an altered proliferation/apoptosis (cell death) balance. The researchers observed that enhanced tumor development was associated with an altered intestinal microbiota, characterized by an increased pro-inflammatory potential.

This study demonstrated that emulsifier-induced alterations in the microbiome were necessary and sufficient to drive alterations in intestinal epithelial cells' homeostasis, which is thought to govern tumor development. The effects of consuming emulsifiers were eliminated in mice devoid of microbiota (germ-free mice), and transplanting microbiota from emulsifier-treated mice to germ-free mice was sufficient to transfer alterations in intestinal epithelial cells' homeostasis, suggesting a central role played by the microbiota in tumor development.

Overall, these findings support the concept that agitating host-microbiota interactions to cause low-grade gut inflammation can promote colon carcinogenesis. The team is now investigating which microbiota members are triggering this detrimental effect, as well as the mechanism of altered microbiota-induced cancer promotion.

Walking may be one of the simplest ways to boost your mood

“Another reason why we should walk more often.”
— Dr. Dale

Walking may be one of the simplest ways to boost your mood

http://www.businessinsider.com/walking-improves-mood-2016-10

The mere act of putting one foot in front of the other for a few minutes has a significant beneficial impact on our mood, regardless of where we do it, why we do it, or what effect we expect the walk to have.

That's according to a pair of psychologists at Iowa State University who claim their study, published in Emotion, is the first to strip away all the many confounds typically associated with exercise research — things like social contact, fresh air, nature, the satisfaction of reaching fitness goals, and the expectation of the activity being beneficial — to show that the simple act of walking, in and of itself, is a powerful mood lifter.

The reason, argue Jeffrey Miller and Zlatan Krizan, is connected with how we evolved to move to find food and other rewards, which means positive emotions are closely linked with our movement.

In essence, the psychologists write, "movement not only causes increased positive affect [emotional feelings] … but movement partially embodies, or in a sense reflects, positive affect."

The researchers tested hundreds of undergrad students across three studies with the true aims of the research disguised in each case — for example in the first instance it was framed as supposedly being an investigation into the effects of unfamiliar environments on mood. The researchers also checked to ensure no one guessed the true aims of the study.

Two of the studies showed that students who spent 12 minutes on a group walking tour of campus buildings, or on a dull walking tour on their own of the interior of a campus building, subsequently reported more positive mood, in terms of their ratings of feelings like joviality, vigor, attentiveness, and self-assurance, than others who spent the same time sitting and looking at photographs of the same campus tour, or watching a video of the same building interior tour.

The mood-enhancing effect of walking was found even for a so-called "walking dread" condition in the second study, in which students were warned ahead of walking the building tour that they would have to write a two-page essay afterwards and discuss their essay's contents (this was just to provoke dread, they didn't really have to do it). Whereas students in the sitting condition (with no provocation of dread) showed reductions in their positive mood by the end of the study, the students in "walking dread" condition actually maintained their positive mood. This was despite the fact they said they expected their mood to drop by the end of the tour.

The third and final study was the most tightly controlled.

This time researcher-participant contact was kept to a minimum, with participants randomly allocated to different conditions and thereafter following instructions given by computer. Some students spent 10 minutes watching a Saatchi Gallery video alone while sitting on a treadmill, others spent the same time watching the video while standing on a treadmill, and the remainder watched the video while walking on the treadmill. The cover story was that the researchers were investigating the effects of proximity to gym equipment on people's feelings.

Once again, at the end, the students who'd spent time walking reported more positive mood scores than those who had been sitting or standing.

Miller and Krizan acknowledged some limitations of their research — for example, to maintain the cover story for the studies, they didn't take any physiological measures from their participants. This makes it difficult to pinpoint the precise mechanism here for the observed effects.

But the researchers believe they've made a breakthrough, concluding that their experiments "are the first to document a casual effect of routine ambulation on positive affect" (note that the effects here were strictly on positive feelings; negative mood feelings were unaffected).

Miller and Krizan added: "Taken together our findings suggest that incidental ambulation has a more robust and pervasive influence on affect than previously thought" and that their results might even explain why — as shown by prior research — we are generally quite hopeless at predicting our future mood. "People may underestimate the extent to which just getting off their couch and going for a walk will benefit their mood as they focus on momentarily perceived barriers rather than eventual mood benefits."

I'm just heading out for a stroll, but before I do, I should add that the new findings also appear to complement a study we reported on six years ago, which showed that our instinct is for idleness but that we're happier when we're busy and active.

Low-FODMAP Diet Food Lists

“A follow up to my September blog post regarding low-FODMAP foods.”
— Dr. Dale

Low-FODMAP Diet Food Lists

https://www.verywell.com/foods-on-the-low-fodmap-diet-1944679

1. Foods on the Low-FODMAP Diet

 If you are new to the diet, read on...

Researchers from Australia have come up with a novel approach for IBS treatment, that of having patients follow a low-FODMAP diet as a way to reduce IBS symptoms. They have coined the term FODMAPs to describe a collection of short-chain carbohydrates found in many common foods. FODMAPs stands for Fermentable Oligo-, Di- and Mono-saccharides, and Polyols.

The FODMAP theory holds that consuming foods high in FODMAPs results in increased volume of liquid and gas in the small and large intestine, contributing to symptoms such as abdominal pain, gas and bloating and the motility problems of diarrhea and constipation. The theory proposes that following a low-FODMAP diet should result in a decrease in these symptoms. 

Research has also indicated there appears to be a cumulative effect of these foods on symptoms. In other words, eating more high-FODMAP foods at the same time will add up, resulting in symptoms that you might not experience if you ate the food in isolation. 

In the next two sections, you will find lists of common high and low FODMAP foods. This list is based on the most updated research from Monash University and may change over time.  In addition, you may have your own individual sensitivities to foods. 

If you are interested in following a low-FODMAP diet, it is recommended that you work individually with a qualified dietary professional (See: Finding a FODMAP Dietitian). There are risks to devising your own diet. It is tempting to pick certain items based on your personal preference which could result in continued symptoms due to a lack of strict compliance to a sanctioned low-FODMAP diet. Working with a trained dietary professional will also help to ensure that you receive adequate and balanced nutrition, including a healthy intake of dietary fiber.

As with any new treatment or dietary approach, it is always best to discuss the issue with your own personal physician.

2. High FODMAP Food List

 The following foods have been identified as being high in FODMAPs:

Fruits:

  • Apples

  • Apricots

  • Blackberries

  • Cherries

  • Grapefruit

  • Mango

  • Pears

  • Nectarines

  • Peaches

  • Pears

  • Plums and prunes

  • Pomegranates

  • Watermelon

  • High concentration of fructose from canned fruit, dried fruit or fruit juice

Grains

  • Barley

  • Cous cous

  • Farro

  • Rye

  • Semolina

  • Wheat

Lactose-Containing Foods

  • Buttermilk

  • Cream

  • Custard

  • Ice cream

  • Margarine

  • Milk (cow, goat, sheep)

  • Soft cheese, including cottage cheese and ricotta

  • Yogurt (regular and Greek)

Dairy Substitutes

  • Oat milk (although a 1/8 serving is considered low-FODMAP)

  • Soy milk (U.S.)

Legumes

  • Baked beans

  • Black-eyed peas

  • Butter beans

  • Chickpeas

  • Lentils

  • Kidney beans

  • Lima beans

  • Soybeans

  • Split peas

Sweeteners

  • Agave

  • Fructose

  • High fructose corn syrup

  • Honey

  • Isomalt

  • Maltitol

  • Mannitol

  • Molasses

  • Sorbitol

  • Xylitol

Vegetables

  • Artichokes

  • Asparagus

  • Avocado

  • Beets

  • Brussels sprouts

  • Cauliflower

  • Celery

  • Garlic

  • Leeks

  • Mushrooms

  • Okra

  • Onions

  • Peas

  • Scallions (white parts)

  • Shallots

  • Snow peas

  • Sugar snap peas

3. Low FODMAP Food List

The following foods have been identified as being low in FODMAPs:

Fruits

  • Avocado (limit 1/8 of whole)

  • Banana

  • Blueberry

  • Cantaloupe

  • Grapes

  • Honeydew melon

  • Kiwi

  • Lemon

  • Lime

  • Mandarin oranges

  • Olives

  • Orange

  • Papaya (paw paw)

  • Plantain

  • Pineapple

  • Raspberry

  • Rhubarb

  • Strawberry

  • Tangelo

Sweeteners

  • Artificial sweeteners that do not end in -ol

  • Brown sugar

  • Glucose

  • Maple syrup

  • Powdered sugar

  • Sugar (sucrose)

Dairy and Alternatives

  • Almond milk

  • Coconut milk (limit 1/2 cup)

  • Hemp milk

  • Rice milk

  • Butter

  • Certain cheeses, such as  brie, camembert, mozzarella, Parmesan

  • Lactose-free products, such as lactose-free milk, ice cream, and yogurt

Vegetables

  • Arugula (rocket lettuce)

  • Bamboo shoots

  • Bell peppers

  • Broccoli

  • Bok choy

  • Carrots

  • Celeriac

  • Collard greens

  • Common Cabbage

  • Corn (half a cob)

  • Eggplant

  • Endive

  • Fennel

  • Green beans

  • Kale

  • Lettuce

  • Parsley

  • Parsnip

  • Potato

  • Radicchio 

  • Scallions (green parts only)

  • Spinach, baby

  • Squash

  • Sweet potato

  • Swiss chard

  • Tomato

  • Turnip

  • Water chestnut

  • Zucchini

Grains

  • Amaranth

  • Brown rice

  • Bulgur wheat (limit to 1/4 cup cooked)

  • Oats

  • Gluten-free products

  • Quinoa

  • Spelt products

Nuts

  • Almonds (limit 10)

  • Brazil Nuts

  • Hazelnuts (limit 10)

  • Macadamia nuts

  • Peanuts

  • Pecan

  • Pine nuts

  • Walnuts

Seeds

  • Caraway

  • Chia

  • Pumpkin

  • Sesame

  • Sunflower

Protein Sources

  • Beef

  • Chicken

  • Eggs

  • Fish

  • Lamb

  • Pork

  • Shellfish

  • Tofu and tempeh

  • Turkey