Healing your Gut Diet

Do you suffer from digestive issues like bloating, constipation, or diarrhea? 
 
Are you interested in learning more about the connection between gut health and overall wellness? 
 
In this new episode of me&my health up podcast, we'll be diving into the topic of gut health with special guest, Dr. Philip Hansbro. As an internationally recognized research leader with a focus on respiratory diseases, Dr. Hansbro will be sharing his expert insights on the gut microbiome, the role of diet in gut health, and practical tips for optimising your gut health through diet and lifestyle changes.

About Dr. Philip Hansbro:

• Dr. Philip Hansbro is the Deputy Director of the Centenary Institute and the Director of the Centenary UTS Centre for Inflammation. 
• He is an internationally recognised research leader with a focus on respiratory diseases, including asthma, chronic obstructive airway disease (COPD), and infections, as well as developing interests in lung cancer. 
• Dr. Hansbro's research is contributing significantly to our understanding of the pathogenesis of these diseases and developing new therapies to combat them. 

About his research:  
 
Dr. Hansbro and his team at the Centenary Institute have more than 25 years of experience exploring how inflammation contributes to the progression of diseases, such as asthma, arthritis type 1 diabetes, heart disease, Alzheimer’s disease, Parkinson’s disease, Huntington’s disease, and even COVID-19, just to name a few. 

The good news is that Dr. Hansbro’s research shows that switching to a fibre-rich diet promotes gut health and reduces inflammation. 

About the book, The Good Gut Anti-Inflammatory Diet:  
 
The Good Gut Anti-Inflammatory Diet delivers practical information about how inflammation works in your body and gives a lifelong framework that will provide you with tools to limit inflammation – including a two-week meal plan, 50 recipes from ‘Fast Ed’ Hamalgyi, and nutrition tips from Dr. Clare Bailey. 

Where to get the book: 

https://www.panterapress.com.au/product/the-good-gut-anti-inflammatory-diet/

Connect with Dr. Philip Hansbro: 

LinkedIn: Philip Hansbro
https://www.linkedin.com/in/philip-hansbro-0b94a11b/

About me&my Health Up & Host 

me&my Health Up seeks to enhance and enlighten the well-being of others. Host Anthony Hartcher is the CEO of me&my wellness which provides holistic health solutions using food as medicine, combined with a holistic, balanced, lifestyle approach.

Podcast Disclaimer
Any information, advice, opinions or statements within it do not constitute medical, health care or other professional advice, and are provided for general information purposes only. All care is taken in the preparation of the information in this Podcast. [Connected Wellness Pty Ltd] operating under the brand of “me&my health up”..click here for more

Transcript

Dr. Philip Hansbro: 0:09

Understanding why those healthy foods modify that, that microbiome and how they do it. So that we have a really a scientific and molecular understanding of how these, these different foods alter the gut microbiome in our biology. And so when we eat fiber, for example, that grows out bacteria that ferment fiber, obviously, and break down fiber. And so when they do this, they can these bacteria produce metabolites that are potentially anti inflammatory, and keep us healthy.

Anthony Hartcher: 0:48

That was Professor Hansbro from this and Centenary Institute, and I'm your host, Anthony Hartcher. I'm a clinical nutritionist and lifestyle medicine specialist. The purpose of this podcast is to enhance and enlighten your well being. And today, Professor Hansbro is going to be doing just that for you. We're going to be talking about the good gut, how to get a good gas, how an anti inflammatory diet really helps and support a good gut. And this comes from Professor hansbro's research. So his team at the centenary Institute have over more than 25 years of experience exploring how inflammation contributes to the progression of diseases, such as asthma, type one diabetes, arthritis, Alzheimer's disease, Parkinson's disease, Huntington's disease, and even COVID-19. Just to name a few. The good news is that Professor Hansbro research shows that switching to a fiber rich diet promotes gut health and reduces inflammation. He has just recently published a book that is shortly to be released, or it's actually out now it has, as I record this, and it's available to you. And we're going to be talking about his research into gut health, and how anti inflammatory diets really support good gut health and how eating fiber rich foods really helps support good gut health and reduces systemic inflammation. So without much further ado, I'd love to welcome you into the discussion I'm having with Professor Hansbro. Welcome on the me&my health up podcast show. How you doing today, Dr. Hansbro?

Dr. Philip Hansbro: 2:38

Yeah, very good. Thanks for having me on. Anthony. It's really a pleasure to be here.

Anthony Hartcher: 2:41

So great to have you on. And you really showing your dedication and commitment being 3am in the morning, where you are currently in South Africa. Right?

Dr. Philip Hansbro: 2:50

Yeah, that's right. We're passionate about this subject. And, and the opportunity to talk about it is I really jumped at the chance. So thank you.

Anthony Hartcher: 2:58

Is that a road show you're doing to promote your upcoming book that's about to release? Or is it a holiday?

Dr. Philip Hansbro: 3:05

No, I'm just on the holiday at the moment. There's a lot of activity around the book. And so keep going while I'm away.

Anthony Hartcher: 3:11

Absolutely see the dedication you have. So thanks for joining us. I really appreciate it. And the listeners know what's coming next. In terms of my first question, how have you arrived at what you're doing today?

Dr. Philip Hansbro: 3:22

Yes, so it's a bit of a lot. So thank you. It's a bit of a long story. But I've been researching respiratory disease and how to develop better treatments, particularly for respiratory diseases that don't have any good treatments for a long time. And I went to a conference about 10 years ago, and that was all about respiratory disease, went to a talk that was all about by an epidemiologist. And they said that people with this disease I work on which is chronic obstructive pulmonary disease or emphysema. A lot of people know as they said that people with inflammatory bowel disease, so good disease, are three times more likely to have COPD or emphysema. And that people with COPD are three times more likely to have inflammatory bowel disease as well. So that really showed me unequivocal clinical link between the gut and the lungs. And so around the same time technology developed that enabled us to sequence the gut microbiome. So this is all the bacteria and its components and the things that it produces in the gut that enables us to identify what are the differences between health and disease in the gut microbiome. And so things have moved on quite very rapidly since then. And we're now able to identify what genes these bacteria produce, how these are involved in producing metabolites and the components that circulate around our bodies. And so this has been applied to a lot of different disease. So so we've been investigating the how the gut microbiome is different in respiratory disease, and a lot of other people are working on on other diseases as well. What we're finding and others are finding is that the gut microbiome, and the metabolites that they produce is very different between disease and health, no matter which disease is. And so the concept now is how well how does this change in the gut microbiome impact diseases in other parts of the body. And so what happens in the gut and with the microbiome is that we ingest food, and then this goes down into our guts and into our intestines. And this provides nutrients for the microbiome that then metabolizes all this food and breaks it all down. And then this gets absorbed through our gut wall, and this goes into the circulation and goes around our bodies and feeds all our different cells and tissues, and organs. So then everything that ends up in your gut has the potential to affect everywhere else in your body. And so this really brings in dietary intervention as well. And so everything we eat, then obviously goes into the gut, the things that we can only be used by certain bacteria. And so if you eat one type of food, that will that will cause the increase in growth of, of some bacteria. And if you eat something else, that will cause an increase in the growth of other bacteria. And so you can really modify the gut microbiome and the metabolize it produces and affects all our tissues and cells and organs by the type of food that we eat, if we can choose the right kind of foods that has the potential to keep us healthy overall, and stop us having having inflammatory and other diseases as well.

Anthony Hartcher: 6:51

Wow, it's very insightful work that you're sharing and the link and how you come across the link. And hence that led you down to a path to study the microbiome and the effects the metabolites on the microbiome have on our health and well being. You mentioned the right type of foods, show the listeners am intrigued as to what I should be eating more of, and maybe what I should be eating less of as well.

Dr. Philip Hansbro: 7:17

Yeah, that's a that's a very good question. And I'm sure your listeners have appreciated this before. But healthy foods are often always the best thing to eat. So lots of fruit and veggies and fibers and stuff. But what the book is about and what what we're really researching is understanding why those healthy foods modified that microbiome and how they do it so that we have a really a scientific and molecular understanding how these different foods alter the gut microbiome and our biology. And so when we eat fiber, for example, that grows out bacteria that ferment fiber, obviously, and break down fiber. When they do this, they can these bacteria produce metabolites, potentially anti inflammatory and keep us healthy. Whereas eat fruits and vegetables that grows out other particular bacteria, that that produce other metabolites that can also keep us healthy through our circulation.

Anthony Hartcher: 8:18

And as you research pinpointed, particular types of fiber that are better, like insoluble soluble fiber, or is it a mixture of both? What do you ever come across in terms of the variety of fiber that we should be consuming? And how much?

Dr. Philip Hansbro: 8:32

Yeah, that's a great question. And that is really a focus of some of the research that's going on in our institute, by our group and other people's groups as well. And so I'm not, we're not 100% Sure, which exact fibers to use, yet. There's a lot of studies going on. To work this out. Generally, it's not that insoluble fibers are going to be the best, because they tend to hang out in your gut a lot more and grow out the bacteria that beneficially ferment these fibers and produce anti inflammatory factors

Anthony Hartcher: 9:04

listeners will be thinking because it's very much publicized a lot and spoken about in the media is around prebiotics and probiotics and prebiotic being the fiber or whatever the food is that micro organism is consuming. And the probiotic is actually putting the micro organism inside of us What have you come across in terms of understanding because obviously, there's, you know, there's all sorts of prebiotics and probiotics, is there a like should we be consuming so much probiotic food or more focused on the prebiotics actually eating the right types of food and like every year sort of sort of looked at that angle in terms of whether we need to have more probiotic food in our diet or is it more focus on prebiotic

Dr. Philip Hansbro: 9:54

so that's a great question as well. And this always sounds like a cop out right? But which is not but it's really dependent on the individual. But there are some general rules that we can abide by as well. So in order for a prebiotic to work that we ingest that into our gut, and the beneficial bacteria, break that down, produce the metabolites that keep us homeostatic and keep us healthy. However, you have to have those, those bacteria already in your gut. So if they're not there, they can't, they can't grow and they can't do anything. So then there is an argument that you should be taking prebiotics, as well as probiotics, so that you can ingest the bacteria as well as the fuel that they need in order to grow and keep us healthy. So then, other questions? Well, if you take in the prebiotic, and that sorry, the probiotic can that bacteria grow in the environment, in your guts and outcompete that potentially non beneficial bacteria? So then this is quite controversial do you then do you then need to wipe out some of the good bacteria that you already have, in order to kind of start from a fresh slate if you like, and then taking beneficial bacteria, as well as the probe prebiotics that they need in order to grow to maintain homeostasis. So this is really an area of cutting edge research now that lots of people are doing, we're still not sure. People have been doing probiotic research for a long time. And really focusing on what are the so called good, good bacteria? And these results, they haven't. Sometimes they're reasonable, but they haven't been as stunning as they might be. And that's because I don't think we've really nailed down what are the really beneficial bacteria, and how they work at a really molecular level. And once we know that, then we can really molecularly target our diets to modify the bacteria in the right way. So who knows in the future? Maybe what we need to do is for each individual, you would sequence your microbiome, see what's there, see what's not there? And how that matches with any, any diseases or any any conditions that you have? And how can we individually reverse those, modify those differences in your gut microbiome? to potentially help keep you healthy?

Anthony Hartcher: 12:31

Yeah, I mean, it certainly wasn't a cop out when you said, you know, it really comes down to the individualization it's certainly what I, what I preach in my clinic is it really comes to down to individualization, we're all completely unique and special and different and have a different genome. And as a result, you know, different microbiome as a result of what we've been eating in the past and our parents and whatnot. So fantastic answer, Dr. Hansbro. So just on that point of individualization, you mentioned, you know, the future in terms of, you know, people getting their microbiome assessed, and then we tailor the diet based on, you know, or seeing what disease we need to treat, and then, you know, giving them the right foods to treat those diseases. How far away do you think this will be?

Dr. Philip Hansbro: 13:24

Another great question, Anthony is this field is moving in an enormous right? So it's also already possible for people to get their microbiome sequenced, we still don't understand what are the specific bacteria that are important, what bacteria and their metabolites are important in different diseases? And how those impacts those specific diseases. So are they are they the same between different diseases? So is the gut microbiome in our in arthritis the same and have the same effects as the gut microbiome in emphysema, or asthma, or whatever, and it's all potentially going to be different. And so an another important factor is cause and effect. Does the change in the gut microbiome in a particular disease? The changes that occur in that microbiome? Are they driving that disease? Or are they resulting from that disease? And it's likely there are some bacteria that are causing the disease and some bacteria that are resulting from that disease? So what we really need to work out what are the cause and effects bacteria? And also what are the beneficial bacteria and beneficial metabolites which are most effective in stabilizing or reducing any particular disease?

Anthony Hartcher: 14:45

Well, it's certainly a very complicated field in terms of researching so you know, there's no doubt that your research team is very busy. In finding these answers, and doing experimental trials, I was thinking in terms of we have, you know, we're born with, you know, a level of our microbiome, which, you know, Mom, you know, we obviously through the vaginal passage we get, you know, smothered in the mother's microbiome, and then through the breast milk, we get further exposure to the mother's microbiome. Are you finding is there any like link to if we move back to or back to a more our traditional way of eating, wherever our ancestors come from? Is that is that is that is anyone looking at that as to whether that is going to really help? Because we have that sort of commensal bacteria that, you know, research shows that probably resides in that the appendix? So is it initiating back to that commensal bacteria that there may be by eating more traditional foods that our ancestors ate? That could then reverse the condition essentially, like is that is the condition just the fact that we've digress so far away? From our more traditional foods?

Dr. Philip Hansbro: 16:07

Yeah, sure. So obviously, we've been living with the, with the food that we've eaten for millions of years. And so we've co evolved and as our of our microbiota as well to live in that environment. Some there's some really, really nice examples of why this might be important. Okay. So if you take asthma, for example, so asthma has doubled or tripled across the globe, in the last 30 or 40 years, okay, and so that, that coincides with the amount of processed foods that we eat. And so there's a direct link there between processed foods, and asthma. And so an asthma is a very immunological, inflammatory disease. And there's a lot of people working on how the microbiome is different in asthma, in people with asthma, and how that can be modified with nutrition. It's really, there's now unequivocal links between living in a farm and having exposure to animal microbiomes. And a reduction in asthma severity, as well as getting asthma in the first place. And now, there's also unequivocal links between taking antibiotics during childhood that wipe out your microbiome and the development of asthma, as well as lots of other things that modify your microbiome early in life that then predisposed you to developing asthma. So these studies are really directly sure that changing the microbiome impacts that disease and the increased risk of developing and more severe asthma. And there's similar links with other diseases as well. So inflammatory bowel disease is another one that's really taken off in the last in the last 20 or 30 years. And so what is the reason for that, and so these are very clear links between the changes in our diet to a much more processed diet, compared to what we had Thirty, Forty, Fifty years ago. And so if we start to go back to that, and even way, way before that, as well, and kind of going back to our roots or whatever, and, and eat the foods that we co evolved to eat, then that's going to be beneficial for us, and help control these diseases. And, and keeping is maintaining, maintaining is in a healthy state.

Anthony Hartcher: 18:39

But certainly, as I mentioned before, very complicated, it's, it's like it, there's so many pathways and areas that can influence the microbiome, the microbiota that we need to be mindful of. And that's just from your research is there like because there's there's that stress element as well with the the modern lifestyle that you know, the level of stress that we'll certainly perceived stress, but you know, becomes real if, if it's perceived, and our body then changes as a result of, you know, that perceived stress now just in terms of sleep, so I read Dr. Matthew Walker's book on sleep and his research around that. And there's certainly correlations and around sleep deprivation and so the the modern lifestyle like with lighting at night and you know, shifting our circadian rhythm and biological clocks and things like that, what have you come across in terms of the impacts of stress and sleep?

Dr. Philip Hansbro: 19:41

Yeah, sure. So, so we don't really directly focus on that, but a lot of other people do. And yes, as you say, I'm thinking there's a direct link there between between having a good night's sleep, not having a stressful lifestyle and the main maintenance of a healthy existence and so under stress Some associated events and sleep and circadian rhythms, as you say, have all been shown demonstrated now to be associated with changes in the gut microbiome. And so anything that does that is going to have an impact on your health. As a field, we've only been investigating this will turn out 10 or so years now. And so we're still trying to work out the details of the types of bacteria and in the metabolites that are altered with stress and a lack of sleep. So what can you do then? And so, again, it comes back to cause and effect as well. So if you get a good night's sleep, and you have a healthy diet, will that reduce you will that modify your microbiome and help reduce your stress at the same time, so, so then, breaking that cycle with a with a healthy diet, could well have very beneficial effects in that situation as well, as well as any other competition that we're talking to max.

Alisa DiLorenzo: 20:57

We'll be back after a quick break.

Tony DiLorenzo: 21:00

I'm Tony Dilorenzo and this is my beautiful wife, Alisa.

Alisa DiLorenzo: 21:03

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Tony DiLorenzo: 21:03

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Anthony Hartcher: 21:38

And there's that element of exercise isn't there? to that? Yeah, yeah.

Dr. Philip Hansbro: 21:43

So that's right. Exercise is the same thing. So when we exercise obviously, that gets your blood pumping. And so that circulates all around your body, including into the capillaries that really fine between your blood supply and the lungs, as well, as well as the the blood supply around you also. So anything that gets that pumping will clearly affect the distribution of metabolites and bacteria around the body

Anthony Hartcher: 22:16

and the back to the book, which is shortly coming out. So the good gut anti inflammatory diet that Dr. Hansbro has authored. And with his research team, it's a fantastic book, I've had a sneak preview, what what I really like about it is the how you share obviously, the background and the insights around the gas and how it affects our health and well being. But then you also give the reader a hand in terms of how to get started in terms of correcting their diets and supporting them. And through that, you mentioned the the anti inflammatory foods, the so the ones to eat more of and, and then, obviously, the other side is the ones to eat less of or avoid, if you can, can you give us a little synopsis of the book for the for the listener?

Dr. Philip Hansbro: 23:06

Yeah, sure. Thank you. That's great. So. So really, what we're trying to do now is that we all know that eating healthy is a good thing. And we need to eat more fruit veggies and more healthier things. And we need to reduce sugar and processed foods and all that sort of thing. Now, it's easy to say that and we all know that. But we don't necessarily understand why. So this book is really trying to explain the science that underpins all of these things, and why particular foods in particular diets. And also particular ways of eating can be either detrimental or beneficial. And so this comes back to the individualization thing that we were talking about earlier. So and this is like an anti cop out thing, where we can then start each individual, each person can then start to understand their bodies. And if they know about and understand how these diets and different foods and microbiota are impacting on their bodies, and any conditions that they have, they can make their own decisions about what is best for that particular person. Why do they need to eat particular foods? And how might this benefit particular areas of their bodies that they might be concerned with? And it's not very, it's not just about the different kinds of foods that we eat either. So although that is a big part of it, a lot of it is about how we eat as well. As you know, Anthony takes 20 minutes for our stomachs to tell our brains and it's full. So if you're keeping if you eat really fast, then you got 20 minutes of extra food consumption which you can eat a lot of food in 20 minutes just by taking the time to eat nice Healthy food and actually taste it and enjoy it, as you're eating it, as you go through your meal, you become satisfied a lot earlier. And then you don't feel the need that you have to go on yourself with, with as much food as you can. And so the populations that live the longest, so, so these are people like in Okinawa, in Japan, and around the Mediterranean, they have these really long lunches, and then they eat until they're satisfied, not until they're full. So eating a good diet, not eating too much, and really enjoying your food can really make a big difference. And so, so with that in mind, right, this is gonna be really negative, I have to stop eating all this food I like and I've got to eat all this other stuff. But it can actually be a really positive experience, when we can really enjoy the change in how you eat, and what you eat. And that can really make a big difference to your health.

Anthony Hartcher: 26:01

I love how you're brought in there, that how we eat, and how important that is, in terms of the whole picture of what it's not only what we eat is how we eat it. Because that's part of that's where digestion starts. And as you said, it's essentially where we enjoy our food is in our mouth, we start to masticate it and break it down. And and that's where the taste receptors are. And so keep it in the mouth for longer and enjoy what you're having. And you'll need less of it. So really love those words that you shared there. So how can the listeners best connect with you in terms of how you'd like them to reach out? And essentially, or where they could buy the book? Please share?

Dr. Philip Hansbro: 26:45

Yeah, sure. So we are really actively researching in this area. And so we we've got a big program of work that does experimental studies with with different diets and see how they affect cells and and then we are testing these different diets in the laboratory. And then those that we show a potentially effective are going directly into clinical trials. For people with emphysema, COPD, that also the extension to that is lots of other different diseases as well. So we are really committed and focused to the research that we do. And we do think it can make a real difference, and will inform this whole diet microbiome and health and disease conversation. And so where we're based at Santander Institute, and the University of Technology, Sydney, where we do all of this research, a lot of people that work in this area, and we're really committed to it and, and spend a lot of our time all our time doing this work. So the book is due for release on the 10th of January in all bookstores, I think the the opening is Demyx in Sydney. That's going to be in February sometime. But it's going to be widely publicly available. And it should be easy to get a copy I think I'm pretty sure I'm pretty easy to find. So if people have a lock in so that yeah, if they wanted to ask me any specific questions or specific to them, you and I have been talking about this and how individuals have specific differences needs and, and so so this can be really important. And people can just reach out to me if they're like

Anthony Hartcher: 28:26

fantastic all that. And I know you've shared some or your team shared some links with me, but also for the listeners, I'll definitely include those links in the show notes. So that you can go go directly to the show notes and find out more about this Centenary Institute and the great work that Dr. Hansbro and his team are doing so really appreciate you dialing in at 3am in South Africa. So really, yeah, really appreciate it, you know, I can't express it as so much in terms of their commitment, your showing towards your work and, and supporting the health and well being of others. So, really appreciate your dedication. And please pass on the best wishes to the team and and share the accolades with them. Because I think you're doing marvelous work and it's work that's much needed because we eat every day. And if we can make a difference in terms of what we eat and how we eat it, then that can serve our health and well being so and people need that guidance that you're providing through the research. So thank you so much Dr. Hansbro.

Dr. Philip Hansbro: 29:33

Okay, well thank you very much for your interest in the opportunity to tell you about, about what we what we and many others are doing in this area. And we really do think it has the potential to impact a lot of people. So thank you

Anthony Hartcher: 29:46

massive massively and to the listeners. Thank you for tuning in to another insightful episode for those that you know are out there that could have respiratory diseases or in fact any ailments related to their gassy inflammatory bowel disease. As Dr. Hansbro mentioned, asthma, this episode is really helpful for them, it's going to set them on the path that they need to really start out in terms of making that positive change. And it's something that they can do on a daily basis to have a positive effect on their their disease in terms of making that progression. And to get that much guidance and that guidance is provided in the book. I've certainly read it and it's, it steps you through what you need to do. So. Get out there buy the book and and support Dr. Hansbro and his mission to really support people's health and well being through eating better. So thank you again. Podcast disclaimer this podcast and any information advice, opinions or statements within it do not constitute medical healthcare or professional advice and are provided for general information purposes only. All care is taken in the preparation of the information in this podcast. Connected Wellness provides you unlimited operating under the branch me&my health up does not make any representations or give any warranties about his accuracy, reliability, completeness or suitability for any particular purpose. This podcast and any information advice, opinions or statements within it are not to be used as a substitute for professional medical, psychological, psychiatric, or any other mental health care or health care in general. Me&my Health Up recommends you seek the advice of a doctor or qualified health provider with any questions you may have regarding a medical condition. Inform your doctor of any changes that you make to your lifestyle and discuss these with your doctor. Do not disregard medical advice or delay visiting a medical professional because of something you hear in this podcast. This podcast has been carefully prepared on the basis of current information. changes in circumstances after publication may affect the accuracy of this information to the maximum extent permitted by the law. Me&My Health Up disclaims any such representations or warranties to the completeness, accuracy merchantability or fitness for purpose of this podcast and will not be liable for any expenses losses damages incurred indirect or consequential damages or costs that may be incurred as a result of the information being inaccurate or incomplete in any way. And for any reason. No part of this podcast can be reproduced or redistributed, published, copied or duplicated in a form without prior permission of me&my health up