🧅 Controversial study reveals how a common type of fibre may trigger bowel inflammation

Inulin is a type of fermentable fiber found in foods such as garlic, leeks and artichokes.

Today, inulin is used as a supplement and additive to prebiotic products (e.g. sodas) because of its gut health benefits.

For this reason, people with poor gut health have been encouraged to consume more inulin.

However, a new study found that inulin can worsen symptoms in patients with inflammatory bowel disease

In detail, inulin fermentation stimulates gut bacteria to release certain proteins and acids that trigger an immune response (similar to an allergic reaction). This immune response then worsen intestinal damage and symptoms in animals with inflammatory bowel disease. This chain reaction can lead to intestinal inflammation, weight loss and other symptoms like diarrhea.

🥊 Punchline

Not all fibers are the same in how they influence the gut bacteria and the body's immune system. High-fiber diets often exacerbate inflammatory bowel disease in patients.

🫒Can olive oil help reduce chances of developing dementia?

The Mediterranean diet has been advertised as the healthiest diet.

It contains legumes, vegetables, nuts, fish, dairy, olive oil and some lean meat.

A team of researchers went through existing studies on the Mediterranean diet and found evidence that heavy use of olive oil is associated with lower risk of developing dementia.

In details, those who consumed at least 1/2 a tablespoon (7 grams) of olive oil a day across 30 years were 28% less likely to die from dementia-related diseases.

This is a huge reduction, but there are limitations to this research.

1. People who consumed olive oil had less of other fats (e.g. vegetable oils and mayo). The study can’t rule out that reducing intake of other fats alone can improve health outcomes.

2. The underlying studies were not designed to examine the effect of olive oil intake. This research has ‘recycled’ data used in other studies.

3. The Mediterranean diet is complex, even more so when you think about the Mediterranean ‘lifestyle’. Other dietary factors, sun exposure, community life & regular activity are all possible variables that improve health outcomes.

These limitations don’t take away from the ‘healthiness’ of olive oil, but rather suggest you shouldn’t take olive oil as a holy grail.

🥊 Punchline

There is no doubt that olive oil (or better extra virgin olive oil) is a great source of healthy fats, and as part of a healthy diet based on nutrient dense foods can help reduce chances of developing dementia.

🐟 Can Omega-3 help with migraine?

EPA (eicosapentaenoic acid) is a type of omega 3 fatty acid found in oily fish.

It is also a powerful anti inflammatory, antioxidant and neuro-modulatory agent (aka enhance or inhibit neurotransmitters).

In a new clinical trial, high dose supplementation with EPA for 12 weeks helped prevent episodic migraine and improve ovrerall quality of life.

Both frequency and severity of migraine were significantly reduced, especially among females.

It is believed that EPA properties of lowering inflammation and pain sensitivity are behind this.

Bear in mind, an EPA dose of 1.8 grams per day was used in this study. That’s 5x times the recommended amount by the NHS.

Although such a high dose didn’t have side effects, it is highly unrealistic to achieve through diet alone.

🥊 Punchline

High-dose EPA has significantly reduced migraine frequency and severity, outperforming medications.