Få skabt balance i maven, krop og sind – og kend årsagen til, hvorfor det er så vigtigt for dit helbred. Læs med, og få et resumé af al den solide viden, som efterhånden ligger bag forskningen i indtag af fibre samt fermenterede fødevarer.
Af Torunn Laksafoss
Artiklen blev bragt i magasinet sund-forskning – august/september 2019
Torunn Laksafoss er biopat og biokemiker, og underviser på Institut for Biologisk Medicin.
Vi har gennem mange år vidst, at fibre er godt for både tarmsystem og helbredet generelt.
Øget mæthed og afhjælpning af forstoppelse har været målet i først omgang, men i de senere år har fokus dog især været på, hvordan fibrene påvirker bakterierne i tyktarmen, samt hvilke gavnlige produkter der kommer ud af det.
De ufordøjelige fibre fra vores kost er faktisk til stor glæde for vores bakterier i tyktarmen. Modsat os selv er bakterierne i stand til at nedbryde fibrene til fornuftige produkter, der både giver et godt tarmmiljø med en tilstrækkelig lav pH og forærer os de produkter, som de ikke selv når at bruge.
Blandt produkterne er forskellige organiske syrer og vitaminer som nogle B-vitaminer og K-vitamin. Hele produktionen af organiske syrer er så effektiv, at den regnes for at udgøre op til 10 % af kalorieindtaget. Vi kan nemlig godt optage disse syrer fra tyktarmen og ind i kroppen og bruge dem til bl.a. forbrænding, på samme måde som vi bruger protein, fedt og kulhydrat.
Hvilke organiske syrer drejer det sig om
Der dannes flere forskellige organiske syrer, men det er primært eddikesyre, propionsyre og smørsyre, der er forsket en hel del i. Af de tre fylder dannelsen af eddikesyre mere end det dobbelt af de to andre. Syrerne har hver sin gavnlige virkning, men fælles for dem er, at de både kan virke i tarmen, men også trænge ind i vores krop og påvirke den på mange gode måder. Faktisk vil 95 % af syrerne blive optaget af tarmcellerne til videre forbrug og kun 5% blive udskilt i afføringen.
For at syrerne skal kunne blive dannet, er det vigtigt, at den rette mikrobiota er til stede, og at bakterierne findes i en afstemt mængde. Er der dysbiose i tarmen, er mængden som regel nedsat, da det netop medfører, at fx de gasser, som den ene bakterie danner til sin nabo, ikke bliver brugt, da naboen måske mangler. Resultatet er en opsvulmet tarm med masser af luft og evt. mavesmerter, frem for de gode produkter, som giver en sund tarm og ro i kroppen.
Hvordan får vi syrerne ind i kroppen?
I tyktarmen, hvor den største produktion foregår, vil tarmcellerne optage syrerne ind i sig selv. Tarmcellen har selv gavn af syrerne som energi, og især smørsyre er vigtig, da den stimulerer til øget celledeling, hvilket er en fordel for tarmen, og den kan virke forebyggende på tarmkræft – dog på en anden måde end med celledeling. De syrer, som tarmcellen ikke selv skal bruge, hvilket primært er eddikesyre og propionsyre, vil blive ført over i vores blodbane og dernæst optaget af leveren.
Da leveren holder styr på, hvor mange syrer der skal være i cirkulation i kroppen, vil den holde på alt, hvad der er for meget, bruge overskuddet i sin egen produktion og kun sende en afstemt mængde videre, der så vil blive mixet med de andre syrer, som kroppen selv danner.
Kommer der kun organiske syrer fra tyktarmen?
Om vi skal danne syrerne i egen krop, så er det kun tyktarmen, som har det miljø, der skal til. De senere års forskning har dog vist, at de samme receptorer, som sidder på cellerne i tyktarmen også findes i vores tyndtarm. Forskningen viser også, at vi har lige så god gavn af de syrer, som vi indtager, sammenlignet med dem, som dannes af bakterierne i tarmen. Især er det resultater fra forsøg med smørsyre, der viser, at den gavnlige effekt på tarmcellerne sagtens kan opnås ved indtag, når nu tyktarmen er svært belastet som fx ved Morbus Crohns og Colitis Ulcerosa. Syrerne er nemlig i stand til at dæmpe inflammationen i tarmen, hvilket kombineret med en øget celledeling kan være med til at genopbygge efter skaderne. Det positive resultat kommer nok især af, at patienter med svære tarmsygdomme ofte har en svært nedsat dannelse af smørsyre, som ellers dækker ca. 70 % af tyktarmcellernes energibehov.
Det spørgsmål, som endnu ikke er afklaret er, hvor høj en dosis der er brug for. Resultater fra forskningen tyder dog på, at det er en fordel at indtage flere af syrerne samtidig frem for kun én slags. Noget, som især er vigtigt for vores lever og fedtet omkring vores indvolde.
Organiske syrer og leveren
De syrer, som leveren kan bruge, er bl.a. propionsyre, der kan omdannes til glukose. Bidraget vil dog være beskedent og være mindre end halvdelen af, hvad kroppen selv danner via glukoneogenese på et helt døgn.
Propionsyren i sig selv har også vist sig at have en direkte gavnlig effekt på leveren i kraft af, at den kan reducere fedtaflejringerne – og kombineret med, at eddikesyren nedsætter triglycerider i blodet, vil det samlet kunne bidrage til forbedring af fedtlever.
Den bedste effekt opnås helt klart ved indtag af kombinationen af propionsyre og eddikesyre, frem for den enkelte alene. Ved indtag af eddikesyre alene, har det været muligt at måle, at 70 % af indtaget bliver optaget af leveren og størstedelen brugt til forbrænding, mens resten vil omdannes til nye lange fedtsyrer, samtidig med at noget eddikesyre omdannes til kolesterol. Ved at kombinere indtaget med propionsyre hæmmes denne dannelse, hvilket tyder på, at fordelingen mellem eddikesyre og propionsyre er vigtig. At bidraget fra propionsyren er godt, viser sig også ved, at den er i stand til at reducere det vicerale fedt omkring indvoldene, og sammenholdt med de øvrige effekter er det til stor gavn for kroppen.
Sagt på dansk betyder det, at kombinationen giver en øget forbrænding af fedt i de forskellige væv, bl.a. lever, muskler og fedtvæv samt mindre fedt i blodbanen. Især det sidste med mindre fedt i blodbanen er vigtigt ift. hjerte-kar-sygdomme, hvor risikoen for en blodprop er øget, ved højt triglycerid i blodet.
Organiske syrer og bugspytkirtlen
Det er ikke kun leveren og mange af de øvrige væv, som har gavn af organiske syrer. Eddikesyren har vist sig at kunne forbedre insulinresponset hos dem, der er insulinresistente. Mekanismen menes at være forbedring af insulinrespons i β-cellerne i bugspytkirtlen, hvilket giver langt bedre kontrol over blodglukosen. Som supplement til den direkte effekt på bugspytkirtlen har forskningen også fundet ud af, at hormondannende celler i tyktarmen også har en positiv effekt på glukosebalancen i blodet.
Kommunikation mellem tarm og hjernen
I de senere år har der været en øget interesse for at finde ud af, hvorfor en god mikrobiota har så positiv en effekt på vores velbefindende, især vores hjerne og nervesystem. Er det ren indbildning, eller er der noget om fornemmelsen?
I flere studier har fokus været på den direkte påvirkning af nerve vagus, på inflammation og anden immunologisk aktivitet eller en neuroendokrin påvirkning. I et forsøg på hjerneceller fra mennesker viste resultatet, at propionsyre var i stand til at tætne blod-hjerne-barrieren, hvilket især er vigtigt for personer med autisme og fx ADHD. At kunne skabe ro i kroppen alene ved at bruge de organiske syrer, som tarmen danner i forvejen, ville være fantastisk og langt bedre end de sammenlignelige resultater, som er opnået ved at give samme gruppe mennesker antibiotika i længere perioder for at undgå lipopolysakkarider fra gram negative sygdomsfremkaldende bakterier, som skaber svær dysbiose i tarmen.
Kan vi så få flere af syrerne fra tyktarmen?
Ja, især dannes der mange, hvis vi indtager mange fibre fra kosten. Fibre, som vi ikke selv kan nedbryde i tyndtarmen, men som føres videre til tyktarmen til stor glæde for vores mikrobiota, der til gengæld danner organiske syrer, hvis der ellers er de rigtige bakterier til stede. Har man en dysbiose, hvor nogle af bakterierne i produktionskæden er i underskud, kan det dog være noget af en prøvelse, for så bliver der primært dannet tarmgas i stedet. For nogle kan udfordringen løses ved at tilføje fibrene i små portioner, men for andre er det bedre at holde sig til de sunde fødevarer, som giver en god mavefornemmelse og så tilføje de gode organiske syrer på anden vis.
Organiske syrer direkte fra kosten
Al form for fermentering, hvad enten den er i tarmen eller i et lukket glas, vil danne organiske syrer i varierende grad. Dvs. har du mod på det, kan du selv fermentere dine grøntsager, kefir osv. Det vil kunne give dig nogle fordele med det samme og på sigt være med til at stabilisere tarmen.
Vil du være helt sikker på, at du kommer godt fra start, kan jeg anbefale at bruge Vita Biosa – enten alene eller i kombination med dine fermenterede grøntsager. Produktet består af fermenterede urter, fremstillet under kontrollerede forhold, men drikken indeholder samtidig en sammensætning af mælkesyrebakterier, som allerede er i balance. En anden fordel er, at mængden af alle tre nævnte syrer er dokumenterbar, og at der også er en hel del mælkesyre i drikken. Mælkesyren er med til at sænke pH i tarmen og giver en langt bedre grobund for dine egne tarmbakterier, hvilket dermed kan være med til at genoprette en sund balance i tarmen.
Da dosis ikke kan fastlægges ift. en gavnlig effekt, vil min anbefaling være at starte i det små med 20-30 milliliter i et par dage, hvis du har en svær dysbiose og så arbejde dig op derfra. Gå efter følelsen af ro i maven, et mere stabilt blodsukker og i det hele tage større velbehag. På den måde kan du finde din helt eget dosering, som vil gavne din krop bedst.
Hvad er organiske syrer?
Organiske syrer bruges om en gruppe kemiske forbindelser, hvor der indgår en carboxylsyre-gruppe. Som eksempel kan nævnes alt fra aminosyre, urinsyre og fx fedtsyre. Er der en kæde af kulstof i forlængelse af syre-gruppen, kaldes det en fedtsyre. Når kæden er lang, bliver det til de fedtstoffer som vi kender fra olier, smør og fx kokosfedt. Er kulstofkæden rigtig kort som ved SCFA, bliver det til eddike, smørsyre, myresyre, ravsyre osv. Dvs. noget, der egentlig ikke minder om fedt, men bare har samme struktur.
Når kroppen primært bruger organiske syrer, er det især fordi det giver en stor fleksibilitet for ændring og udnyttelse inde i kroppen. En anden syre i kroppen kunne fx være saltsyre, som består af brint og klor (HCl) og findes i mavesækken. Den kan kroppen ikke umiddelbart ændre på og bruger den derfor ”udenfor” sig selv.
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