Mushrooms have been consumed for centuries in various dietary traditions. Today, scientific research is increasingly interested in their bioactive compounds and their interaction with the gut microbiota, a key element of digestive balance.
In this article, we will examine the results of recent studies on mushrooms and their potential role in supporting the balance of the gut microbiota.
The Gut Microbiota: A Key Player in Health
The gut microbiota is the collection 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 of the gut flora, known as dysbiosis, can lead to various health problems, such as inflammatory diseases, digestive disorders, and even mental disorders.
Mushrooms and Their Effects on the Microbiota
Some mushrooms contain bioactive compounds that interact with the gut microbiota. Among these mushrooms are:
- Reishi (Ganoderma lucidum): Rich in triterpenes and polysaccharides, it is studied for its interactions with the immune system and its impact on the balance of the intestinal microbiota.
- Chaga (Inonotus obliquus): Contains natural antioxidants and polysaccharides that contribute to cellular protection and the intestinal environment.
- Shiitake (Lentinula edodes): Source of polysaccharides, including beta-glucans, which are recognized for their role in nutrition and their interactions with the microbiota.
- Lion's Mane (Hericium erinaceus): Contains specific compounds such as hericenones and erinacines, currently being studied for their role in intestinal metabolism and physiology.
The Bioactive Compounds of Mushrooms
Mushrooms contain various bioactive compounds that are of interest to scientific research for their potential interactions with the gut microbiota and general metabolism. Among them:
- Polysaccharides : Some mushrooms contain polysaccharides, including beta-glucans, which are considered dietary fibers that can influence intestinal fermentation and the production of short-chain fatty acids.
- Beta-glucans: Found in several mushrooms such as Reishi and Shiitake, these polysaccharides are studied for their interaction with the immune system and intestinal barrier function.
- Triterpenes: Compounds found notably in Reishi, they are being explored for their antioxidant potential and their role in cellular regulation mechanisms.
- Phenols and other antioxidants: Some mushrooms contain phenolic compounds, which help protect against oxidative stress and contribute to a stable intestinal environment.
Mushrooms are thus a natural source of bioactive compounds studied for their role in intestinal balance and overall well-being.
How to Incorporate Mushrooms into the Diet:
Here are some suggestions for incorporating mushrooms into your diet:
- Infusions or teas: Use mushroom extracts, such as Reishi, to prepare infusions.
- Dietary supplements: Take capsules or powder of medicinal mushrooms 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 gut 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, known for their positive effects on digestive health. The administration of Reishi also demonstrated an ability to reduce microbiota imbalances related to high-fat diets, suggesting a significant prebiotic action.
- Chaga (Inonotus obliquus): The Chaga mushroom is known for its anti-inflammatory properties. Clinical studies have shown that Chaga extract can reduce inflammatory markers. By reducing inflammation in the intestinal tract, it may help restore a more balanced microbiota.
- Lion's Mane (Hericium erinaceus): Research has revealed that this mushroom can promote the growth of beneficial bacteria while reducing the proliferation of pathogenic microorganisms. Its bioactive compounds, notably erinacines and hericenones, are also associated with neuroprotective effects and may positively influence the gut-brain axis. (study 1, study 2)
- Shiitake (Lentinula edodes): Studies have shown that consuming Shiitake can improve intestinal microbial diversity and reduce levels of pathogenic bacteria. Shiitake polysaccharides, such as lentinan, have also demonstrated immunomodulatory effects that support the balance of the immune system, particularly in the intestines.
- Maitake (Grifola frondosa): The Maitake mushroom has been the subject of research indicating that it may promote the regulation of lipid and carbohydrate metabolism by influencing the bacteria of the microbiota. Studies have observed an improvement in insulin sensitivity and a reduction in systemic inflammation after supplementation with Maitake extract.
These discoveries show that certain fungi have the potential to become essential allies in maintaining optimal gut health and managing microbiota imbalances related to various digestive and metabolic disorders.
Conclusion
Mushrooms have enormous potential to improve gut health and strengthen the microbiota. By incorporating these mushrooms into your diet, you can promote a healthy gut flora, support the immune system, and enhance overall well-being. However, it is important to choose quality products and follow the recommended dosages to benefit from all their advantages.
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 Medicinal Food, 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.
