The CSIRO Gut Care Guide

113 Pages·13.365 MB·English

by  Michael Conlon

•
~CSI RO
CARE
GUIDE
Pan Maanillan Australia
•
iCSIRO
CARE
GUIDE
FOREWORD
BY
DR ROSEMARY STANTON OAM
We've come a long way in discussing the part of the Tho world's first International Conference on Dietary Fibre in
body between the mouth and the anus. For a start, 1982 in Now Zealand was possibty the best conforooce I ever
we can now call it the 'gut', a word that once provoked attended. Somo of 1ho world's notable professors of medicine
some indignation when uttered by a child. We have left lectures with their pockets bulging wrth slices of Vogol's
also discovered the immense value of dietary fibre and bread from an exhibitor- possibly tho only source of dietary
stopped dismissing it as mere 'roughage'. Although fibre 1n the food provided by tho conference organisers. I also
we're not quite there yet, many of us are also happy to remember Professor Mark Wahlqvist ono of tho most notable
use the word ·tart', and hopefully will soon recognise it and far-sighted Australian nutritionists, asking us all to consider
as a sign of a healthy microbiome! not only the many typos of dietary fibre but also the company
they kept. The foods naturally rich jn different types of dietary
The old idea that dietary fibre is a single substance has almost fibre also provide us with vitamins, minerals and a vast range
gono. Most ~oplo roaliso tMt terms sueh as vitamins and oi protactivo phyronutrionts. Foods high in addod sugars.
minerals embrace many different substances. We now need poor.quality fats, preservatives, colourings, flavourings and
to understand that dietary fibre includes a wide range of other additfves are usually poor sources of dietary fibre.
compounds, found in a diverse range cf plant foods. And just as
consuming lots of one particular \lltamin won't meet your noods However. tho greatest fi!Hp to the dietary fibre saga has been
for the other 12. no single typo of dietary fibre will fulfil all the the gut microbiomo. A healthy gut microbiomo thrives on a
body's ncods. diverse diet rich in healthy high fibre foods. A good reason to
forget fad diets that omit whole classes of plant foods.
For centuries. interest in dietary fibre was confined malnty
to its effects on laxation. In the 6th century BC, Hippocrates Our task now is to undorstand the fmportanco of tho gut
cxhoncd his foUowors to oat bran. Tho Reverend Sylvostcr microbiomc. And here to help is Tho CS/RO Gut Gare Guide.
Graham, an oar1y health-food crusader in North America. gave The timing is porfcct.
his name to a wholewheat cracker to assist laxa1ion. Britain's
Or Thomas Allinson similar1y preached the virtues of a special
wholemeaJ loaf - and was barrod from practising as a doctor as Dr Rosemary Stanton OAM
a result Switzerland's Dr Bircher~Benner stretched tho idea by
combining fresh fruit with oats for his famous Bircher muosli.
Moro recently, Ors Trowell and Burkin noticed that indigenous ,,_, Our task now is
Africans ate large amounts of dietary fibre. passed large stoors to understand the
and had fCJIN bowel problems while the EngJish ate fino white importance of the gut
bread, had small stools and a high incidence of bowel problems. microbiome. And here
I remember interviewing Or Burkitt on TV as he travefled tho to help is The CS/RO
world, preaching his high•fibro story. Gut Care Guide. The
timing is perfect.
-
...
ft .,
a
About the Authors
Introduction 12
How To Use This Book 14
p,.\.RT Oi\'E:
The Gut and Our Health lZ
0
P,-\RTT,VO:
The CSIRO Healthy Gut Eating Plan u
P1\RT THREE:
The Recipes 105
Breakfast J2a
Lunch ID
Dinner 157
Snacks 19.5
References 214
Conversion Chart 21a
Acknowledgements 2J.Z
Index 2lll
ABOUT rfHE
AUTHORS
Dr Michael C<)nlc)11 Dr Pen11ie Taylor
Michael is a principal research scientist at CSIRO Hcatth Ponnio is a research scientist and clinical dietitian at CSIRO
and Biosecurity, with a PhD in biochemistry from the University HoaJth and Biosecurity and holds a PhD through tho University
of Adelaide. Or Conlon has more than 30 years' oxpcnenco in of Adelaide's School of Medicine, exploring dietary strategies
Investigating the Impact of foods and die.is on physiological to optimise glucose variability and self management using
processes and health outcomes through preclinical and clinical real time continuous glucose monitoring for individuals with typo
rosoarch trials. A focus of his work has boon on understanding 2 diabo.tos. With ovor 15 years' experience in clinical practico
tho cffecls of dietary components such as fibre, resistant and nutrition research. Pennie's research focuses on how digital
starch, proteins and oils on gut physiology, as well as other heaJth technologies and dietary patterns can support weight
1issuos and systoms of the body. Miehaol's work has also managomen1, inciuding weight loss surgory, and holp provon1
involved investigating the roles of microbes. such as bacteria, chronic and clinical disease. At the CSIRO, her diverse skills
in mediating the effects of diet on the large bowel. including cover development and delivery of largo complex clinical and
studios to examine and develop probrotic fibres and probiotics. community trials that explore the influence of food components
He has shown that the inclusion of resistant starch and fibres in and dietary composition on health outcomes. Ponnio extends
the diet can help protect against tho toxic effects of poor-quality these skins working with industry partners to translate scientific
'Western' diots on the largo bowel. demonstrating that resistant research into food and nutrition solutions, including developing
starch can reduce the nsk of tissuo damage that may contribute foods and digital lifestyle programs. Ponnio ca..-authors Tho
to serious coloroctaJ diseases. Michael's vast body of research CS/RO Hoa/thy G!/1 Dier and Tho CS/RO Low carb Dior book
has also demonstrated tho importam role of formcm.ation by series, which wore recently translated into commercially
gut microbes in producing short chain fatty acids, which help available roady--mado meals designed to comply with tho
to maintain a healthy onvironmcnt within tho largo bowol. CSIRO Low carb Diet. As a practising dietitian, Pennie romains
Michael has continued 10 apply his research to understanding an active member of the primary health community and is an
and helping prevent adverse health conditions such as active committee member for tho AustralJan and New Zealand
inflammatory bowel disease and coloroctaJ cancer. Michael also Moiabolic and Obcsiiy Surgery Social}' (ANZMOSS)and the
has a koen interest in developing now foods and nutraceuticals Amorican Society of Metaboiic and Bariatric Surgery {ASMBS)
with gut health applications. and a member of the Primary Hoalth Network Clinical Council.
8 THE CSIRO GUT CARE GUIDE 9
Dr Cuo11g D Tra11 Megan Rebt1li
Cuong is a senior research scientist at CS!RO Health and Megan is an oxpcrio.ncod research dietitian and nutrftionist
...
Biosecurity. Cuong is also an atffliato senior lecturer at tho with CSIRO Health and Biosocurity. Megan has a background
5
University of Adolaido. Cuong has a PhD in nutritional physfology in public health nutrition, community nutrition programs, and
and gastroontcrology, and more than 15 years of research dietary assessment and treatment in practice. Mcg.an's research ~
expcrionco in gut health and nutrition, as well as gut disorders experience focuses on the relationship between nutrition
and wclfbeing in children and adults. Prior to completing his and health, and how changing dietary behaviour can improve
PhD in 2001, CUong worked for an industry company looking health outcomes. She works across a range of areas including
at novel therapies for eradicating Helicoboctcr pylori rntection. tho design of nutrition programs. dellvery of cJinical nutrition
also working in the Gastrocntcrology Unit at the Women's trials, application of digital programs in dietary interventions,
and Children's Hospital, investigating H. pylon· eradication. and the development of tools to assess dietary intake and
In 2003. Cuong did his postdoctoral training at tho University analyse dietary patterns. Megan understands Australians' food
of Coklrado Health Sciences Centre in Denver, after being profcrencos and uses this knowledge to adapt recipos and to
awarded the Inaugural American Australian Association share practical skills for a healthy diot. Megan contributed to
Fellowship. Returning to Australia with an National Health and The CS/RO Hoa/thy Gut Dier, The CS/RO Low corb Diec and lhc
Medical Rosoarch Council industry fellowship working at tho commorcially availablo roady meals, and tho CSIRO Healthy Diet
Women's and Children's Hospital in Adelaide. Cuong's research Score. Mogan is passionate about good food, good science, and
investigated zinc in combination with other nutraceuticals in the bringing ft a111ogether.
treatment of H. pylori infection. Following this, C'uong focused
on ostablishing a micronurriont thorapy labor.lto,y basod on
his research into micronutrionts and gastrointestjnal diseases.
The CSIRO. Australia's national science agency, has been dcdicatod
In 2011, Cuong was made Senior Research Fellow at the
me
• to practical application of kno\•Aectgo and science for society
Women's and Children's Health Network. investigating the role
and industry since 1928. Today lheCstRO ranks in lhc ,op 1p er
of zinc nutrition in children with gastroentorological diseases.
cent of wortd scientific Institutions in 12 out ot 22 research fiofds.
Since 2013, CUong has been with the CSIRO. researching how
d1tferom diet and lifestyle components may modulate gut and CSIRO Health and Biosecurity conducts research imo human
health, including d's.:scase prevention. diagnosis and innovative
metabolic health and mtestinal permeability. With a strong
Interest in gut barrier function and the mlcrobfome, and how treatment so1utions.
those impaCi health and wellbeing, and in developing effective
As Australia's national scioncc agency. we solve the greatest
measures of gut ho.a Ith and function, CUong has published over challenges through innovative scicnco and technology.
50 poor-reviewed papers on topics, such as the gut microbiomc
We arc thinkers, problem solvers, leaders. Wo blaze new tral1s
and health, zinc nutrition as a potential therapy for inflammatory
of discovery: We aim to inspire the next generation.
gut conditions, non•invasive testing for gut health. and small
bowel integrity and function. Cuong is currently working on
We co/Jaborato with indusuy. government, unjvcrsitics and
commorciaHsing a gut hoaJth tost and nutritional solutions
research organisations to turn big ideas into disruptive solutions.
to improve population gut health and wellbeing.
Wo use collaborative research to turn scionco into solutions
tor food socuriry and quafity: clean energy and resources:
health and wellbeing; roslliem and valuable environments;
innovative indusrrics; and a secure Australia and region.
We are unfocl<.ing a betccr future. We arc CS/RO.
THE CSIRO GUT CARE GUIDE t I
INTRODUCTION
Most of us are aware that the gut plays a major role in our
overall wellbeing. However, you may be surprised by just
how important it is - at every stage of fife,
Over tho years. we've coma to understand more about the gut and. in
particular, about tho huge collection of bactcna - tbo gut microbiome ..
that it sustains, and their role in helping to dcvo.lop and maintafn a healthy
metabolism, a healthy brain and a healthy immune system. Wo now also
know that a major piece in tho gut health puzzle ts fibro, especially a typo
of diotary fibre ca11ed resistant starch.
Aswo'vc unravelled the in1cractions between our gut microbiomo
and our immune system, we"ve learned that this all starts at bfnh. when
mierobial colonisation of the gut oeeurs. This .:,arly mierobiome has a role
in shaping the dovelcpmont of a person's immune system. Eating the right
typos of foods for feeding the gut microbiomo during infancy has been
shown to have lifo#long immune system benefits.
By tho ago of about two•and a-half to four years. the gut microbiome
has tully developed. Tho maka up of tho microbiome population of an
individual Ulen remains relatively stable throughout adulthood, although
significant alterations can occur. There aro also gradual shifts as we age.
Establishfng a good gut microb1omo early on pfays an Tmportant rolo in
maintaining health throughout life.
An imbalance in our gut microbiomo microbial dysbiosis .. cah bo
brought on by poor diet and lifostylo choices over tho long term. including
a diet low in dietary fibre and high in processed foods. It may contributo
to tho devolopmont of disease, including typo 2 di.abotos. lndividuaJ
differences in the composition of our gut microbiomc may affect how the
body reacts to some dietary components and may a1so predispose some
pooplo-to particular diseases. Advances i'n analysing our microbiomc may
help deepen our understanding of its ro1o in human health. and allow us
to personalise diets to improvo our hoalth and wotlboing. We now know that a
major piece in the gut
health puzzle is fibre,
especially a type of
dietary fibre cafled
resistant starch.
12 THl CSIRO GUl CARl GUIOl
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HOW TO USE
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THIS BOOI(
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Since the publication of The CS/RO Healthy Gut Diet book
!E
in 2017, we have received many enquiries from Australians of In Part Two, we outline the
all ages, seeking further information as well as tips to improve CSIRO Healthy Gut Eating
their gut health. In this book, we provide an update on the latest Plan and list foods rich in
science and look at how the gut changes over time. We also fibre and rGSistant starch.
share some new recipes to encourage you to add dietary fibre In this section. you'll also
to your meals in simple and delicious ways. find a daily food guide, tips
and sample meal plans to
You'IJ also find a range of helpful tips and quick mca1Fbuitding solutions show how you can reach
commonly used by die.titians, and simple daily meal plans. suitable for your recommended fibre
families, shlft~workcrs and those preparing meals for one. target in an easy and
• -=-.....
When it com os to nutritional science. there arc always new and appetising way.
omorging diseovorios. This book is an oxtonsion ot Tho CS/RO Healthy
Gut Diet plan and is dosigned to provide you with the latest updates on
tho evidence surroonding nutrition and gut health, in a meaningful and
practical way.
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'Nl',!A [llfi.'.M.1'11:z}'°t' 9t
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In Part One, \YO dcscribo In Part Three, you'U find
how the gut works 60 fibre-fuelled recipes =
in harmony with the that tic in with tho CSIRO -
mk:robfomo to promote = Healthy Gut Eating ,~
wellbeing, explaining Plan. Theso recipes arc
__ _
..
tho scionco behind the designed (Ode-liver a range --
-- '
CSIRO Healthy Gut Diot llf'fTI'tU.l"·- of djfforent fibres. including
lJIHlt'.:l!il "'
\1..-Y
We fook at tho gut at -== - resistant starch. using
different stages of life, - a variety of wholofoods ~
=
and talk about fibre, as to also provide a balance ~·
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well as other diotary of essential vitamins
components that havo and nutrients. =
=
a rolo in shaping our gut.
14 1 HE. CSI RO GUT CARE. GU I OE 15
T H E
AND OUR
HEALTH
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Gut bacteria populations
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can be altered in 0
THE GUT? ,,(® z
response to facto.rs -<
,-.
such as food, ageing ::,
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and environmental
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Bacteria are 10-50
exposures. .~.
The term •gut' is used to describe the digestive system, and times smallerthan w
~
relates to the entire gastrointestinal (GI) tract. The GI tract human cells.
·;x,· ,-.
__i ncludes the moutl}._o_esophagus, stomac!J._aod small and larga moulh ~
·rcr· ~
intestine, through to the rectum. ~
oesopnagus
On average. the total GI tract is about 9 metres long.and is folded within the
After chewing,
abdominaJ cavity. In fact, the total surfaco area of the GI tract is estimated to
salfvary enzymes
be somewhere in the range of 30 40 motrcs2 the size of two tennis courts.
begin the work of
Tho gut contains a substantial quantity of bacteria and other microbes: our slmn-'Ch
breaking down food.
gut microbiomo, which mainly resides in tho largo intestine, and is thought Some protein
10 be one of tho most densely populated ccosystoms fn nature. digestion begins.
m I ..stiB.
gallbladder - -
H.lrther enzymatic
breakdown of food
Think of the gut as a rube starting from tho mouth, with tho inside of the and absorption
tube lined by tho gut mucosa. a type of eptholia1 tissue (our skin is also of nutrients.
pancreas- - --
cpithclfal tissue). This is a complex structure that incro.ascs the avail.:1blo
surface area of tho gut for absorbing nutrients from our food as it travels
further through to the lowor gul After chewfng, salivary enzymes in the afQe -
Water reabsorption
mouth begin the work of breaking down food. Once swallowed, food travels
and bacterial
down the oesophagus to tho stomach, whore it is mixed with acids and
fermentation.
onzymos. Somo protejn digestion begins here. Tho contents of the stomach appendix
arc relo.ased gradually into the small intestine, where most digestion
occurs. Digestive juices, enzymes from the pancreas and bile from tho livor - rectum
0
complete tho breakdown of proteins into amino acids, carbohydrates into
simpler sugars, and fats into fatty acids. Along with vitamins and minerals.
thoso nutrients arc then available to be absorbed from the small intestine.
Dietary fibre and any components that might havo escaped digestion 0
The gut
then onter the 1argo intestino. where diverse populations of microbes can
microbiome can
break some of thorn down through a fermentation process. This prov1dos
weigh 1-2 kilos.
nourishment for these microbes and helps rhem to multiply. After our first It usually takes
bite. ft usually takes 24-60 hours for the food IO complete its journey. 24-60 hours
Our circulatory and nervous systems are also integral 10 our gut function. for food to complete
its journey.
18 rHE CSIRO GUT CARE GUIDE 19