Omega-3 fettsyrer er gode for tarmfloraen

Omega-3 fettsyrer er gode for tarmfloraenFordøyelsen og tarmfloraen er viktig for vår helse og vårt humør slår forskning fast. Ifølge en ny studie, publisert i Scientific Reports, kan omega-3 fettsyrer påvirke mangfoldet i tarmfloraen på en positiv måte.

Tarmfloraen består av rundt 50.000 milliarder bakterier og cirka 700 forskjellige arter som produserer forskjellige stoffer. Dette hjelper oss til å håndtere skadelige mikroorganismer. Det forbedrer vår fordøyelse og tilfører vitaminer og nevrotransmittere som påvirker immunsystemet, nervesystemet og det endokrine systemet. De forskjellige artene holder hverandre i sjakk i en stram balanse. Men det moderne raffinerte kostholdet som de fleste av oss spiser, samt bruken av antibiotika, kan begrense mangfoldet i tarmfloraen, med negativ virkning på vår fordøyelse og de mange funksjonene som normalt uføres av tarmfloraen. Det er allment kjent at bitterstoffer, melkesyrebakterier (probiotika) og visse fibre (prebiotika) kan være til nytte for tarmfloraen. Og nå viser den nye studien at omega-3 fettsyrer kan stimulere veksten av andre gunstige mikroorganismer.

Du er aldri alene

Vi består av 10 prosent hudceller og 90 prosent bakterieceller, som dekker vår hud og våre slimhinner. De fleste bakterier finnes i den enorme tarmfloraen som veier 1-2 kg.

DHA er omega-3 fettsyren med den sterkeste innflytelsen

Formålet med studien var å undersøke forholdet mellom omega-3 fettsyrer, mangfoldet i tarmfloraen og avføringens profil hos middelaldrende og eldre kvinner. Forskerne analyserte data fra 876 tvillinger, og ved hjelp av spørreskjemaer om kostvaner, kunne forskerne beregne deres inntak av omega-3 fettsyrer.
Det ble funnet en klar og signifikant sammenheng mellom det totale innholdet av omega-3-fettsyrer i blodet, og mangfoldet i tarmfloraen, som forskerne målte i henhold til den såkalte Shannon-indeksen. Forskerne fant den sterkeste sammenhengen mellom tarmfloraens mangfold og omerga-3 fettsyren DHA, som finnes i fiskeoljer. Selv når det ble justert for inntak av fiber, kunne forskerne se en sammenheng mellom omega-3 og tarmfloraen.
Forskerne oppdaget spesielt økt forekomst av bakterier fra Lachnospiracea-familien. Disse bakteriene antas å beskytte mot tykktarmskreft ved å produsere smørsyre (også kjent som butansyre).

Omega-3 fettsyrer fra fisk eller tilskudd?

De færreste nordmenn følger de offisielle anbefalingene om å spise minst 300 til 450 gram fisk per uke, hvorav 200 gram skal være fra fet fisk, spesielt rik på EPA og DHA. Hvis du ikke liker fisk eller spiser for lite av den fete typen, kan tilskudd være et godt alternativ. Fiskeoljer basert på frie fettsyrer og triglyserider sikrer et godt opptak. Sørg for å velge et produkt som overholder regjeringens forskrifter med hensyn til peroksidtall og innhold av miljøgifter.

Innhold av omega-3 fettsyrer pr. 100 gram

  • Villaks, makrell og sild 3-4 (EPA/DHA)
  • Sardiner 1,0 (EPA/DHA)
  • Torsk: 0,2 gram (EPA/DHA)
  • Flyndre: 0,5 (EPA/DHA)

Tarmfloraen drar også fordel av vegetabilske kilder

Den danske professoren Oluf Borbye Pedersen og hans kolleger, har tidligere påvist hvordan en ubalanse blant de 700 forskjellige bakterieartene har store helseskadelige konsekvenser. Ifølge Oluf Borbye Pedersen kan man endre sammensetningen av de forskjellige bakteriene i en positiv retning på få dager, ved å bytte til et mer planterikt kosthold med grønnsaker, bær, nøtter, mandler, frø og korn.

Kilder:

Cristina Menni et al. Omega-3 fatty acids correlate with gut microbiome diversity and production of N-carbamyglutamate in middle aged and elderly women. Scientific Reports 2017
https://www.nature.com/articles/s41598-017-10382-2

https://en.wikipedia.org/wiki/Lachnospiraceae

http://frida.fooddata.dk/

http://livsstil.tv2.dk/2016-07-18-her-er-professorens-groenne-energigroed-saadan-faar-du-en-sund-tarm

Pernille Lund. Immunforsvarets nye ABC. Hovedland 2012

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