There has never been more talk about gut health than there is now, and for very good reason! The gut is said to be the “second brain” because it is so intricately connected to our psychological well-being through the gut-brain axis. Our gut houses trillions of gut microbiome, that serve as the control center for many of our basic bodily functions. Talk about large numbers! This could very well be the reason why science is still playing catch-up with practical solutions for gut dysfunction – it is all rather new territory to us! However, through obscurity comes novel propositions, and some swear by medicinal mushrooms – the research is emerging too. These natural wonders can not only taste great but also promote gut and stomach health through their beta-glucan content, which is a type of soluble fiber found in the cell walls of plants and fungi. They also tend to be rich in helpful antioxidants such as triterpenes. In the following post, we will take a deeper look at how medicinal mushrooms benefit digestive health and why they might be considered as one of the best gut health supplements out there.
What Are Medicinal Mushrooms?
They are usually varieties of fungi that have been used for many centuries in traditional medicine, especially in Asian cultures. Species such as reishi, lion’s mane, chaga, and cordyceps are especially valued for their powerful health effects. A number of these mushrooms are rich in various bioactive compounds that include polysaccharides, beta-glucans, and antioxidants, which contribute to their health-promoting properties.
The Gut-Brain Axis Connection
Before understanding the benefits that certain medicinal mushrooms may have for gut health, it is important to understand the gut-brain axis. The term refers to a network through which there is bidirectional communication between the gut and the brain. Your gut can have a big impact on your mental health and vice versa. An imbalance in the gut microbiome may result in anxiety, depression, and a decline in cognition. Therefore, it is essential to not overlook this phenomenon. A healthy gut will make it much easier to have a healthy mind.
How Medicinal Mushrooms Can Benefit Your Gut Health
Directly Supporting Growth Of Beneficial Bacteria
Certain mushrooms, like reishi and poria [1], contain high quantities of prebiotic fibers known as beta-glucans. They can promote growth of bacterial strains like Lactobacillus and Bifidobacterium ,which ferment and produce short-chain fatty acids (SCFAs) like propionate, butyrate and acetate. SCFAs serve as an important energy source for the cell lining in your colon.
-Propionate: Affects cholesterol metabolism and is associated with satiety signals, which may help in weight management.
-Butyrate has been reported to exhibit anti-inflammatory properties, hence decreasing the risk of inflammatory bowel disease and promoting gut health in general.
-Acetate has effects on systemic metabolism, central roles in glucose homeostasis, and appetite control.
Reducing Inflammation
Chronic inflammation in the gut can lead to various digestive issues, including irritable bowel syndrome (IBS) and leaky gut syndrome. Medicinal mushrooms are known for their anti-inflammatory compounds. For instance, lion’s mane mushroom is known to contain alkaloids, flavonoids, phenols and terpenes, all of which have been documented to reduce inflammation in the gut lining, promoting healing and overall gut health.
Enhancing Detoxification
Medicinal mushrooms can also enhance the detoxification process. For example, reishi mushrooms, contain a class of bioactive compounds known as triterpenes, which support liver health and play a vital role in digestion and detoxification. A healthy liver ensures that your body can efficiently process and eliminate toxins, indirectly leading to improved gut health. Additionally, the polysaccharides found in medicinal mushrooms can help control bowel movements, promoting regularity and waste removal.
Modulating Your Immune System
Beta-glucans can enhance immune responses through the activation of immune cells, which include macrophages, NK cells, and dendritic cells. These cells are important in recognizing pathogens and eliminating them from the body. Beta-glucans also tend to modulate the immune system by enhancing immune activity when needed-for example, during infections-and reducing it when the immune response is overactive, for instance, in autoimmune conditions. This is a very fine-tuned balance that needs to be maintained for overall health. Triterpenes from mushrooms like reishi, have been reported to enhance the production and activity of a variety of immune cells, increasing the body’s response to infection and other immune challenges.
Most of the medicinal mushrooms are rich in vitamins and minerals that include vitamin D, selenium, and zinc- all of which are very important to a healthy immune system. For example, vitamin D is considered an immune regulator that enhances the effect of pathogen-fighting by monocytes and macrophages.
Some of these mushrooms, such as chaga, are also adaptogenic, meaning they helping the body adapt to stress. In contrast, chronic stress weakens the immune system; hence, their ability to enhance resilience against stress works indirectly to support immune health.
Promoting Mental Clarity And Mood Stability
As mentioned earlier, the gut-brain axis plays a vital role in mental health, however, it’s not just gut health that influences the gut-brain axis. It’s also about the brain that affects your gut. Looking after your psychological health can therefore be just as important as all other interventions.
Medicinal mushrooms like lion’s mane increase nerve growth factor (NGF), a protein essential for the growth, maintenance, and survival of neurons, and therefore has been linked to improved cognitive function and mood stabilization. Reishi via its high levels of triterpenes can boost levels of serotonin [2] and GABA [3], both of which are very powerful neurotransmitters that are essential to mental well-being.
How To Get Started With Medicinal Mushrooms
Now that you’re aware of the incredible benefits of medicinal mushrooms for gut health, you might be wondering how to incorporate them into your daily routine. Here are a few simple ways to get started:
- Mushroom Powders: Many medicinal mushrooms are available in powdered form. You can easily add them to smoothies, soups, or cereals for a nutritional boost.
- Teas and Broths: Brew medicinal mushroom teas or add them to bone broth for a comforting and healthful drink.
- Capsules: If you prefer a more straightforward approach, consider taking them as supplements in capsule form.
- Culinary Approach: Incorporate fresh or dried medicinal mushrooms into your cooking. They can add unique flavors and textures to stir-fries, risottos, and pasta dishes.
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