December 15 2020
The olive oil strengthens the microbiota
The intestinal microbiota, formerly known as the intestinal flora, is unique to each person. It comprises the billions of good and harmful bacteria found in the intestinal tract which play a decisive role in our health.[1] The variation in the bacteria types it contains is determined by several factors such as environment, diet, genetics and the use of some medications (such as antibiotics).[2] Research has shown that a Mediterranean-type diet has a positive influence on the microbiota, due in particular to its high rate of fibres from an abundant consumption of vegetables, fruit and legumes.[3] Fibres act as nutrients that promote the growth of specific, beneficial bacteria populations for microbiota health.[4]
The Infinitely Large Role of the Infinitely Small
The microbiota is sometimes called “the second brain” because it plays an essential role in our physical and mental well-being, including nutrient metabolism and immunity.[5],[6] A number of studies have addressed interactions between the brain and the intestinal microbiota. Indeed, it seems the latter acts as a conductor in the development and behaviour of our brain.[7] Could the intestine be the centre of our instincts, as the expression “gut feeling” suggests? One thing is for sure, science still has much to explore!
The general makeup of olive oil, including its fatty acid profile, is also associated with good gut health, since in promotes a wider diversity and a greater balance of good bacteria.[8] Just like fibre, the polyphenols found in olive oil can travel all the way to the colon, where the majority of microbiota bacteria reside, without being destroyed.[9],[10] This allows them to exert their benefits by acting as prebiotics, nutrients that promote the development of good bacteria. In turn, this can inhibit or slow down the proliferation of pathogenic bacteria, which can make us sick when they grow in excessive numbers.
[1]Makki K, Deehan EC, Walter J, Bäckhed F. The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Cell Host Microbe. 2018;23(6):705-715. doi:10.1016/j.chom.2018.05.012
[2]Marcelino G;Hiane PA;Freitas KC;Santana LF;Pott A;Donadon JR;Guimarães RCA; “Effects of Olive Oil and Its Minor Components on Cardiovascular Diseases, Inflammation, and Gut Microbiota.” Nutrients, U.S. National Library of Medicine, 7 Aug. 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722810/.
[3]Mazzocchi, Alessandra, et al. “The Secrets of the Mediterranean Diet. Does [Only] Olive Oil Matter?” Nutrients, MDPI, 3 Dec. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6949890/.
[4]Makki K, Deehan EC, Walter J, Bäckhed F. The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Cell Host Microbe. 2018;23(6):705-715. doi:10.1016/j.chom.2018.05.012
[5]Makki K, Deehan EC, Walter J, Bäckhed F. The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Cell Host Microbe. 2018;23(6):705-715. doi:10.1016/j.chom.2018.05.012
[6]Fung, Thomas C, et al. “Interactions between the Microbiota, Immune and Nervous Systems in Health and Disease.” Nature Neuroscience, U.S. National Library of Medicine, Feb. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC6960010/.
[7]Fung, Thomas C, et al. “Interactions between the Microbiota, Immune and Nervous Systems in Health and Disease.” Nature Neuroscience, U.S. National Library of Medicine, Feb. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC6960010/.
[8]Marcelino G;Hiane PA;Freitas KC;Santana LF;Pott A;Donadon JR;Guimarães RCA; “Effects of Olive Oil and Its Minor Components on Cardiovascular Diseases, Inflammation, and Gut Microbiota.” Nutrients, U.S. National Library of Medicine, 7 Aug. 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722810/.
[9]Marcelino G;Hiane PA;Freitas KC;Santana LF;Pott A;Donadon JR;Guimarães RCA; “Effects of Olive Oil and Its Minor Components on Cardiovascular Diseases, Inflammation, and Gut Microbiota.” Nutrients, U.S. National Library of Medicine, 7 Aug. 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722810/.
[10]Gorzynik-Debicka, Monika, et al. “Potential Health Benefits of Olive Oil and Plant Polyphenols.” International Journal of Molecular Sciences, MDPI, 28 Feb. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5877547/.