HOW DYSBIOSIS IS LINKED WITH SUGAR CRAVINGS

As we know very well that the microbes belong to microscopic world which has a significant impact on mental health and different metabolic functions of human body. According to recent emerging research findings, gut microbes can profoundly shape our food craving. In the light of this finding, we can blame the gut dysbiosis for sugar cravings. Surprising! Is gut dysbiosis have really some associations with sugar cravings? Let’s break it down,

GUT DYSBIOSIS
It is a condition which is characterized by imbalance between gut friendly microbes and pathogenic or harmful microbes which results in reduced microbial diversity along with the change in composition and metabolic activities of microorganisms.

CAUSES OF DYSBIOSIS
Factors associated with dysbiosis are as follow,
• DIET
Low fiber intake with no/ less prebiotic or probiotic or fermented food along with high consumption of alcohol, sugary or process food.
• MEDICATION
Antacids, proton pump inhibitors, antibiotics, steroids, immunosuppressant and NSAID are generally have positive link with dysbiosis.
• INFECTION AND HEALTH STATUS
Infection due to bacteria, virus and parasites. Food poisoning, poor gut health, IBS, Diabetes, autoimmune disorder, IBD or any underlying medical condition may lead to dysbiosis.
• LIFESTYLE HABIT AND ENVIRONMENTAL EXPOSURE
Exposure to environmental toxins, polluted water and food, poor oral hygiene, physical inactivity, sleep disturbance, stress, anxiety, depression, smoking and aging are triggered factors of dysbiosis.

LINK BETWEEN DYSBIOSIS AND SUGAR CRAVING
Gut bacteria have significant impact on our craving, mood and appetite. Dysbiosis and sugar craving has a positive link. Let’s try to understand in easy way this complex interconnected mechanism,

INCREASE NUMBERS OF PATHOGENIC MICROBES
Dysbiosis increase the numbers of pathogenic microbes (Candida, prevotella and Firmicutes) which through signaling to brain via gut- brain axis (communication way between gut and brain) intensifies sugar craving to secure their energy source to flourish and multiply. Overgrowth of Candida Albicans a fungus, enhances the craving of sugar because they feed on simple sugar for their survival.
Accordingly to emerging research of Science news missing of certain bacteria’s such as Lactobacillus salivarius, L.gasseri, L.johnsonii and Muribaculaceae in mice increases the craving of sugar and sweets but lacking of these two bacteria (L.johnsonii and Muribaculaceae) also enhance the desire or craving of high fat food along with sugar.

DYSBIOSIS AND LOW SEROTONIN LEVELS
Low level of serotonin is associated with various health issues such as depression, anxiety, stress, sleep disturbance, disturbed mental health which altogether promote sugar and food craving in unhealthy way. It has crucial role in mood and appetite regulation. Dysbiosis lowers the serotonin levels by altering tryptophan metabolism (precursor of serotonin), by modifying serotonin transporter and by impacting signaling mechanism affect the mood and mental health or well-being which results into unhealthy and emotional sugar or food craving.

MODIFICATION OF TASTE BUD RECEPTORS
Altered expression and modifications of taste bud receptors especially in gastrointestinal tract lining and tongue will alter the perception of taste and our sensitivity to different flavors which will lead to particular food preference or craving of certain food especially those are high in sugar.

LOW MICROBIOME DIVERSITY AND HUNGER HORMONES
Dysbiosis disrupt the microbiome diversity which has strong influence on gut-derived hormone via the production of Short-chain fatty acids (SCFAs). Gut-derived hormone like Ghrelin via dopamine pathways enhance appetite, hunger and cravings while GLP-1 and PYY (appetite suppressing hormone) regulate eating behavior with satiety or fullness signals. Low microbiome diversity directly lowers SCFAs production which will potentially increase Ghrelin, the hunger hormone and intensify craving and appetite along with weaken satiety signals due to less stimulation of GLP-1 and (Peptides YY) PYY.

DYSBIOSIS AND GUT INFLAMMATION
Dysbiosis has strong linked with mild inflammation of gastrointestinal tract which will subsequently increase the cortisol hormone (stress hormone) level and amplify the sugar or fatty foods cravings.

DYSREGULATION OF BRAIN’S REWARD SYSTEM
Dysregulation of brain’s reward system (a pleasure pathway) due to dysbiosis is the prominent factor for sugar cravings. Staphylococcus aureus, Escherichia coli, B.subtilis, B.mycoides, Bacillus cereus, Serratia marcescens and Proteus vulgaris have been observed to yield dopamine and influence this pathway to encourage sugar intake and make you feel happy which could become a addicted like habit or behavior.

OTHERS FACTORS FOR SUGAR CRAVING
Beside dysbiosis, some other reasons are also responsible for sugar cravings as follow,

SLEEP DEPRIVATION
Sleep deprivation increases cortisol hormone along with Ghrelin (appetite hormone) and reduces insulin sensitivity and Leptin (satiety hormone) .To counter this stress and to lift up the mood brain’s reward system become activated which will subsequently result into sugar cravings.

DEHYDRATION
Dehydration leads to difficulty in energy metabolism because water is required for glycogen breakdown, for transportation of nutrient, enzymes functions and for proper blood circulation. Deficiency of water make you feel fatigue which will definitely result into sugar cravings for energy production.

DYSBIOSIS AND SUGAR CONTROL
Dysbiosis is associated with poor sugar control by impairing insulin sensitivity and glucose metabolism which will increase craving of sugar for energy.

HOW DYSBIOSIS ASSOCIATED SUGAR CRAVING CAN BE FIXED?
Dysbiosis associated sugar craving can be fixed by following ways,

LIMIT SUGAR AND PROCESSED FOODS
Reduce the intake of sugar, processed foods and refined carbs as harmful microbes (bacteria and yeast) love this fuel for their survival and growth.

PROPER HYDRATION
To support gut health and digestion process and to flush out toxins from body, drink plenty of water.

STRESS MANAGEMENT
Stress negatively affect the gut health. Try to manage the stress with exercise and communication with beloved ones.

PHYSICAL ACTIVITY AND SLEEP
Proper, consistent and good quality sleep along with physical activity like regular exercise not only improve gut health but also positively influence microbial diversity which is very essential for curbing sugar craving.

FERMENTED FOOD AND DRINKS
To boost beneficial incorporate sauerkraut, kimchi, kefir, kombucha, yogurt and kanji (fermented drink) into your diet.

PROBIOTIC AND PREBIOTIC
According to Science news, probiotic might help in reducing sugar craving in mice but for human future promising research will help us to draw conclusive opinion.
However, use of complex carbohydrates grain, nuts ,fruits and fresh vegetables or high fiber diet will work as prebiotic and increase the gut friendly and beneficial bacteria’s which will control hunger hormone via SCFAs production and subsequently control sugar cravings.

BALANCED DIET
A balanced and healthy diet not only provide all micronutrient and antioxidant but also stabilize blood sugar level which will help to curb sugar craving.

THE BOTTOM LINE
Sugar craving secondary to dysbiosis is very important development in medical science which clearly indicate that craving of certain food is controlled by gut microbiome. To curb the sugar craving balance of gut microbiome is crucial step which should be taken into consideration for healthy life with healthy lifestyle and balanced diet.