Medicinal mushrooms have been used for centuries for their beneficial health properties. Today, more and more scientific studies reveal their positive impact on the intestinal microbiota, a crucial element for general well-being.
In this article, we will explore how these mushrooms can support digestive health and strengthen the immune system by promoting a balanced microbiota.
The Intestinal Microbiota: A Key Player in Health
The intestinal microbiota is the set of microorganisms living in the gastrointestinal tract (includes the mouth, pharynx (throat), esophagus, stomach, small intestine and large intestine). These billions of bacteria play a crucial role in digestion, vitamin production, and modulation of the immune system.
An imbalance in gut flora, known as dysbiosis, can lead to various health problems, such as inflammatory diseases, digestive disorders, and even mental disorders.
Medicinal Mushrooms and Their Effects on the Microbiota
Some medicinal mushrooms contain bioactive compounds that can modulate the composition and activity of the intestinal microbiota. These mushrooms include:
- Reishi (Ganoderma lucidum) : Known for its anti-inflammatory and immunomodulatory effects, it promotes the growth of beneficial bacteria and inhibits pathogenic bacteria.
- Chaga (Inonotus obliquus) : Rich in antioxidants, it supports the integrity of the intestinal mucosa and promotes a healthy environment for beneficial bacteria.
- Shiitake (Lentinula edodes) : Its polysaccharides stimulate the immune system and improve the composition of the microbiota by increasing good bacteria.
- Lion's Mane (Hericium erinaceus) : Its compounds, such as hericenones and erinacines, support digestive health and the microbiota by regulating intestinal flora.
The Active Compounds of Mushrooms
Medicinal mushrooms contain a multitude of bioactive compounds with beneficial effects on health, in particular for the intestinal microbiota. Among these compounds, polysaccharides, beta-glucans and triterpenes play a central role:
- Polysaccharides: Mushrooms contain various polysaccharides, including glucans and chitosans, which act as prebiotics. By feeding the beneficial bacteria of the microbiota, they promote their growth and help maintain a healthy microbial balance. Polysaccharides also increase the production of short-chain fatty acids, such as butyrate, which strengthen the integrity of the intestinal lining and reduce inflammation.
- Beta-glucans: Beta-glucans, a specific class of polysaccharides found in mushrooms such as Reishi and Shiitake, have immunomodulatory properties. They stimulate the immune system by activating macrophages and dendritic cells, and help in the production of cytokines, which are essential for defense against infections. In addition, they strengthen the intestinal barrier by promoting the repair of damaged epithelium, thus reducing the risk of intestinal permeability.
- Triterpenes: These compounds, present in abundance in mushrooms such as Reishi, have anti-inflammatory and antioxidant properties. Triterpenes help regulate the body's inflammatory response, which is crucial for people suffering from chronic inflammatory bowel disease. They also contribute to the reduction of oxidative stress, a factor in microbiota imbalance.
- Phenols and other antioxidants: Medicinal mushrooms also contain phenolic compounds, which fight free radicals and reduce systemic inflammation. By protecting intestinal cells from oxidative damage, they help preserve an environment favorable to the development of beneficial bacteria.
By combining these different effects, medicinal mushrooms act synergistically to support intestinal health, promote a balanced microbiota and strengthen the body's immune defenses.
How to Integrate Medicinal Mushrooms into the Diet:
Here are some suggestions for incorporating medicinal mushrooms into your diet:
- Infusions or teas : Use mushroom extracts, such as Reishi , to prepare infusions.
- Dietary supplements : Take medicinal mushroom capsules or powder for a concentrated dose of nutrients.
- Add to dishes: Use mushrooms like Shiitake in soups or stir-fries for their benefits and flavor.
Recent Studies and Discoveries
Research on medicinal mushrooms and their impact on the intestinal microbiota reveals promising results. More and more studies show their ability to positively modulate the composition of the microbiota, reduce inflammation, and strengthen overall intestinal health:
- Reishi ( Ganoderma lucidum ) : A recent study showed that Reishi could stimulate the growth of beneficial bacteria such as Lactobacillus and Bifidobacterium , which are known for their favorable effects on digestive health. Reishi administration has also been shown to reduce microbiota imbalances associated with high-fat diets, suggesting significant prebiotic action.
- Chaga ( Inonotus obliquus ) : Chaga mushroom is known for its anti-inflammatory properties. Clinical studies have shown that Chaga extract can reduce inflammatory markers, such as tumor necrosis factor (TNF-α), in people with ulcerative colitis. By reducing inflammation in the intestinal tract, it can help restore a more balanced microbiota.
- Lion’s Mane ( Hericium erinaceus ) : Research has found that this mushroom can promote the growth of beneficial bacteria while reducing the proliferation of pathogenic microorganisms. Its bioactive compounds, including erinacines and hericenones, are also associated with neuroprotective effects and may positively influence the gut-brain axis.
- Shiitake ( Lentinula edodes ) : Studies have shown that consuming Shiitake can improve gut microbial diversity and decrease levels of pathogenic bacteria. Shiitake polysaccharides, such as lentinan, have also demonstrated immunomodulatory effects that support immune system balance, particularly in the intestines.
- Maitake (Grifola frondosa): The Maitake mushroom has been the subject of research indicating that it can promote the regulation of lipid and carbohydrate metabolism by influencing bacteria in the microbiota. Studies have observed improved insulin sensitivity and reduced systemic inflammation after Maitake extract supplementation.
These findings show that medicinal mushrooms have the potential to become essential allies in maintaining optimal intestinal health and managing microbiota imbalances linked to various digestive and metabolic disorders.
Conclusion
Medicinal mushrooms have enormous potential to improve gut health and strengthen the microbiota. By incorporating these mushrooms into your diet, you can promote healthy gut flora, support the immune system, and improve overall well-being. However, it is important to choose quality products and follow the recommended dosages to benefit from all their benefits.
Scientific References
- Zhu, K., et al. (2017). "Ganoderma lucidum polysaccharides improve the intestinal microbiota in obese mice." Journal of Functional Foods. DOI:10.1016/j.jff.2017.08.010
- Yim, S., et al. (2016). "Anti-inflammatory effects of Inonotus obliquus in colitis models." International Journal of Medicinal Mushrooms. DOI:10.1615/IntJMedMushrooms.v18.i4.10
- Romo-Araiza, A., et al. (2018). "Hericium erinaceus and its impact on gut-brain axis modulation." Journal of Neurochemistry. DOI:10.1111/jnc.14350
- Xu, X., et al. (2017). "Lentinula edodes polysaccharides improve the gut microbiota composition in animal models." Food Research International. DOI:10.1016/j.foodres.2017.08.037
- Yang, H., et al. (2012). "Grifola frondosa effects on lipid metabolism and inflammation." Nutrition Research. DOI:10.1016/j.nutres.2012.02.009
- Wachtel-Galor, S., & Benzie, I. F. F. (2011). Ganoderma lucidum (Reishi mushroom) in cancer treatment. Integrative Cancer Therapies, 10(1), 64-73.
- Friedman, M. (2016). Mushroom polysaccharides as potential prebiotics in human nutrition. Journal of Agricultural and Food Chemistry, 64(24), 4787-4800.
- Kim, S. P., & Yun, C. H. (2014). Anti-inflammatory effects of Hericium erinaceus mycelium in colitis-induced mice. International Journal of Medicinal Mushrooms, 16(3), 245-254.
- Shashkina , M. Y. , Sergeev , A. V. , & Shashkin , P. N. (2006). Chemical and medicinal value of Chaga (Inonotus obliquus) fungus. Journal of Food Medicine, 9(4), 491-498.
- Guggenheim, A. G., & Wright, K. M. (2020). The potential of Lentinula edodes (Shiitake) in promoting gut health. Food & Function, 11(3), 2031-2043.
