27 Aug Look after your gut health for strong bones
When you think about keeping your bones strong, the first thing that probably comes to mind is drinking a glass of milk. A fact that is less well known is how prebiotic fibre promotes strong and healthy bones. The link between your gut health and bone health is considered so strong that it has been coined the gut-bone axis.
Prebiotics are a type of fibre that feeds the good bacteria or probiotics found in your gut. This promotes an optimal range of diversity in the type of strains of microbes that aid in keeping your body functioning at its best. This includes your body’s ability to use the calcium you eat and drink and allows this vital mineral for bone health to be taken to your bones. Another good source of calcium is seafood such as Salmon and Sardines with bones.
Prebiotic fibre has been shown in research to increase the amount of calcium your body absorbs in your large intestines.
This is where most of the microbes reside. The benefit of prebiotic fibre can support your body in creating its peak bone mass in adolescence but also reduce bone loss in postmenopausal women.
These prebiotic foods work to promote bone health by promoting a healthy gut microbiome with a diverse variety of strains. These release signals that promote the growth and maintenance of bone strength. These microbes also alter the acidity, regulate normal processes to create strong bones and reduce inflammation which can cause a negative effect on bone health.
Adults need 25-30g of fibre each day. This can be achieved by including a diverse range of plant foods like whole grains, fruit, vegetables, nuts, seeds, and legumes. To add to this list is a delicious new product the South Australian Gourmet Food Company Fruit Custard with Added Fibre. Each pouch gives your body 10.9g of dietary fibre.
Take home message:
More than 50% of children and more than 70% of adults fail to meet their recommended daily recommendation of fibre for health. Including enough fibre in your day is a key step towards creating and maintaining strong bones for life.
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- Chen YC, Greenbaum J, Shen H, Deng HW. Association Between Gut Microbiota and Bone Health: Potential Mechanisms and Prospective. J Clin Endocrinol Metab. 2017 Oct 1;102(10):3635-3646. doi: 10.1210/jc.2017-00513. PMID: 28973392; PMCID: PMC5630250.
- Whisner CM, Castillo LF. Prebiotics, Bone and Mineral Metabolism. Calcif Tissue Int. 2018 Apr;102(4):443-479. doi: 10.1007/s00223-017-0339-3. Epub 2017 Oct 27. PMID: 29079996; PMCID: PMC5851694.