The Sourdough School

Centre of Research & Education in Nutrition & Digestibility of Bread & the Gut Microbiome

Learn how to bake and eat beautiful bread as lifestyle medicine. "Vanessa’s work on sourdough and the gut microbiome is changing the way we think of food, health and baking.” - Tim Spector
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229 - ‘A Walnut-Enriched Diet Affects Gut Microbiome in Healthy Caucasian Subjects: A Randomized, Controlled Trial’. Nutrients. 10(2)

Reference Number: 229

Year: 2018

Authors: Bamberger C. et al

Link: Link to original paper

Health: Cholesterol | Gut Microbiome

Inclusions: Walnuts

Summary

Regular walnut consumption is associated with better health. We have previously shown that eight weeks of walnut consumption (43 g/day) significantly improves lipids in healthy subjects. In the same study, gut microbiome was evaluated. We included 194 healthy subjects (134 females, 63 ± 7 years, BMI 25.1 ± 4.0 kg/m²) in a randomized, controlled, prospective, cross-over study. Following a nut-free run-in period, subjects were randomized to two diet phases (eight weeks each); 96 subjects first followed a walnut-enriched diet (43 g/day) and then switched to a nut-free diet, while 98 subjects followed the diets in reverse order. While consuming the walnut-enriched diet, subjects were advised to either reduce fat or carbohydrates or both to account for the additional calories. Fecal samples were collected from 135 subjects at the end of the walnut-diet and the control-diet period for microbiome analyses. The 16S rRNA gene sequencing data was clustered with a 97% similarity into Operational Taxonomic Units (OTUs). UniFrac distances were used to determine diversity between groups. Differential abundance was evaluated using the Kruskal-Wallis rank sum test. All analyses were performed using Rhea. Generalized UniFrac distance shows that walnut consumption significantly affects microbiome composition and diversity. Multidimensional scaling (metric and non-metric) indicates dissimilarities of approximately 5% between walnut and control (p = 0.02). The abundance of Ruminococcaceae and Bifidobacteriaincreased significantly (p < 0.02) while Clostridium sp. cluster XIVa species (Blautia; Anaerostipes) decreased significantly (p < 0.05) during walnut consumption. The effect of walnut consumption on the microbiome only marginally depended on whether subjects replaced fat, carbohydrates or both while on walnuts. Daily intake of 43 g walnuts over eight weeks significantly affects the gut microbiome by enhancing probiotic- and butyric acid-producing species in healthy individuals. Further evaluation is required to establish whether these changes are preserved during longer walnut consumption and how these are linked to the observed changes in lipid metabolism.

 

SIGNIFICANCE OF THIS STUDY

Eating walnuts on a regular (daily) basis can shift the composition and diversity of the gut microbiome in favour of species linked to health benefits in healthy individuals. Incorporating walnuts into our baking is an easy way of  increasing consumption.

This study also showed that the positive effects of eating walnuts on the gut microbiome are reversed equally quickly when walnuts are eliminated from the diet. This suggests that a long-term change in diet is needed to continue to benefit from the changes to the microbiome.

See our online learning course on The Sourdough Club

All reasonable care is taken when writing about health aspects of bread, but the information it contains is not intended to take the place of treatment by a qualified medical practitioner. You must seek professional advice if you are in any doubt about any medical condition. Any application of the ideas and information contained on this website is at the reader's sole discretion and risk.

THE GENDER GAP IN HEART DIAGNOSIS
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According to a report by the British Heart Foundation, more than 8,200 women died needlessly over a ten year period due to inequalities in the diagnosis and treatment of heart disease. Concerningly, women fare worse at every stage in their health journey for heart disease globally. 
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DID YOU KNOW?
-	Women get half as much heart attack treatment as men 
-	Women are 50% more likely to receive a wrong initial diagnosis than their male counterpart, increasing the risk of death by as much as 70%
-	Women are less likey than men to recieve standard treatments such as bypass surgery
We can and must do better, starting by tackling the false- and deadly- assumption that women are not at risk of heart attacks. In reality, women are twice as likely to die from coronary heart disease than breast cancer.
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🌾Whole Grain Consumption And Heart Disease Protection
There is a robust body of evidence that suggests whole grains can protect against coronary heart disease, alongside obesity and colorectal cancer.
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❤️ According to a senior dietician at the British Heart Foundation: "Eating more whole grains is a simple change we can make to improve our diet and help lower our risk of heart and circulatory disease." Opting for wholemeal or granary in favour of refined white bread is a simple, effective way to increase your whole grain and fibre intake. #hearthealth #healthyheart #wholegrain #feedthecells #lifestylemedice #bake2give1 #wholegrainbread #internationalwomensday
A NEW APPROACH

👉🏻 For the past 3 years we’ve been working on something incredible … prescription sourdough bread making courses for our @sourdoughclub members 

📈We have had amazing advances in healthcare, but there is no pill to cure poor diet. The best medicine is prevention via a healthy lifestyle, and many studies have shown that people who eat healthily and exercise regularly sleep better, have less anxiety and depression, have more energy, and lower their risk of chronic illness overall.

🙌 Vanessa’s work on Bread & the Impact on the Gut Microbiome has been turned into something extraordinary. Prescription bread-making courses as a lifestyle intervention, and the Bread Protocol we teach here is designed to address the way you live, exploring behaviour related to nutrition, physical activity, stress management, sleep, social support and environmental exposures. These courses are 12 weeks long, and designed to maintain health and prevent disease not just in individuals bit in patients and populations, so we have 2 ways to enrol on a course: 

1️⃣ SOCIAL PRESCRIPTION 
If your doctor or healthcare practitioner is one of  our Sourdough School graduates and they feel that this bread-making prescription course is something that will improve your health, then they may can prescribe the course for you as a social prescription free.

2️⃣ SELF PRESCRIPTION 
You can self-prescribe these courses by enrolling yourself on a course to improve your health and wellbeing.

📰 If you are interested in learning more about the prescription courses then please sign up to the newsletters as we will be announcing their launch over the coming weeks and months. 

@vanessakimbell
@drmiguelmateas 
@dralexdavidson 
@dksherratt 

#lifestylemedicine #preventativemedicine #systemschange #socialprescribingday #socialprescribing
IN 2016 WE TESTED BLOOD SUGAR RESPONSE TO OUR PUMP IN 2016 WE TESTED BLOOD SUGAR RESPONSE TO OUR PUMPKIN SOURDOUGH IN THE  CLASSES

Our students measured their responses throughout the #breadandguts #sourdoughschool & @vanessakimbell wrote the recipe up in her bestselling Sourdough School book.

✨ So good to read that a recent 2021 study on Glycaemic and Appetite Suppression Effect of a Vegetable-Enriched Bread ( mentioned by @theguthealthdoctor today see last slide ) where researchers looked at the impacts of veg-enriched bread compared to  commercial white bread and commercial brown bread on the insulin levels of people participating. 

The results showed that when the participants ate the veg bread they reported feeling more satiation versus when they ate the white or brown bread. 

👆🏼They also experienced a lower insulin response with the vegetable bread. 
essentially translating this science into practice before it was trendy 😂👆🏼👍

This image is taken from the @sourdoughschool book by @vanessakimbell, produced by @kylebooksuk, with photography by @nassimarothacker, styled by @season_adam & with foreword by @richardhartbaker
DID YOU KNOW WE HAVE AN ONLINE SHOP & CAN PURCHASE DID YOU KNOW WE HAVE AN ONLINE SHOP & CAN PURCHASE MY WHITE SOURDOUGH STARTER?
(with worldwide delivery)
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I have several sourdough starters but The French white starter is one that I have been using since I was 11 years old and originates in the bakery I grew up baking within France. It takes a bit longer to reach it’s peak and is generally slower and sweeter, and much more forgiving of being neglected for a week, so the one I recommend for beginners. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
We have verbal confirmation that the starter originated over 115 years ago and If you swipe right in the video you can listen to me chatting to one of the older residents of the village confirming that bakery did not shut during the war either .. & it has been maintained ever since... it’s a lovely story. Although the microbes double every 20 – 30 minutes when they are refreshed ... so it is either over a century old or 30 minutes old depending on how you want to look at it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
You can purchase a pot of my starter, along with a grey moon kilner jar & a mini video course on looking after your starter. 
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TAP THE PICTURE TO SHOP.
 
Swipe right to see the amazing video of the French bakery where the starter originated from @vanessakimbell has been baking with this starter for over 20 years … and first baked almost 40 years ago with it …#romantic 
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#breadbosses #breadporn #flourwatersalt #breadtalk #bread #breadstagram #sourdough #sourdoughschool #bread #sourdoughlove #sourdoughlover #naturalleavened #leavening #levain #realbread #breadmaking #bakebread #makebread #makerealbread #learntobakebread #breadmakingclass #sourdoughstories #bakingforlove #bakingtherapy #sourdoughbaking #bannetons #bakery
UNDERSTANDING SOURDOUGH … starts, not in the bak UNDERSTANDING SOURDOUGH …
starts, not in the bakery, but in the soil.
#sourdough
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