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07 Apr 2025
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4 min read
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by YINI Editorial team
Fermentation benefits Gut Health

How fermented dairy foods may help relieve IBS and IBD

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
bifidobacterium fermentation Fermented milk gut ibd IBS Lactobacillus microbiota probiotics yogurt
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Eating fermented dairy foods such as yogurt may help bring relief to the millions of people who suffer from irritable bowel syndrome, inflammatory bowel disease, or other gut disorders, research suggests.

As many as 40% of people around the world suffer from symptoms of functional gastrointestinal disorders such as irritable bowel syndrome (IBS), associated with constipation, diarrhoea, bloating, and stomach pain. Most people with IBS report the triggering, or worsening of symptoms following food intake (2).  Meanwhile, gut troubles such as diarrhoea and abdominal pain are also characteristic of inflammatory bowel disease (IBD), including Crohn’s disease and ulcerative colitis.

These disorders can disrupt people’s daily lives and place a heavy burden on healthcare systems. However, for many people with digestive disorders, dietary choices can help manage symptoms. And it seems fermented dairy foods could have a role to play in such dietary management.

Fermented dairy foods are a source of bio-active ingredients such as beneficial gut bacteria, which have the potential to influence digestive health. A recent study led by food and health researchers at University College Dublin in Ireland explores the impact of eating bovine fermented dairy foods on gut bacteria and symptoms in people with digestive disorders (1). Their findings highlight some promising benefits but also underscore the need for further research.

Understanding the gut microbiome

The gut microbiome is a complex ecosystem of bacteria, viruses, and fungi that play a crucial role in digestion, immune function, and overall health (3,4):

  • The make-up of the gut microbiome is influenced by many factors including age, lifestyle, and genetics (3).
  • An imbalance in the make-up of the gut microbiome – such as reduced diversity, increased harmful microbes and loss of beneficial microbes – has been linked to functional gastrointestinal disorders and IBD (5,6).
  • Diet strongly influences gut microbiome composition, so understanding gut microbial responses to different foods may help in personalizing dietary recommendations to alleviate symptoms and restore the gut microbiome balance (7).

Literature search done to review the role of fermented dairy in digestive health  

The researchers reviewed studies examining the effects of eating fermented dairy on the gut microbiome and gut health in people with digestive disorders such as IBS and IBD or associated symptoms. They analysed 26 research papers including 15 clinical studies involving 1 550 participants, as well as 11 pre-clinical studies.

Most studies investigated the effects of fermented milk on the gut, while three studies examined yogurt and one examined kefir. The researchers assessed how these foods affect gut bacteria and digestive symptoms.

As a result: Eating fermented dairy foods may enhance the gut microbial characteristics

Eating fermented dairy foods may improve gut microbiome composition in people with digestive disorders. In particular, studies showed increases in gut bacteria diversity, as well as beneficial bacterial strains and short-chain fatty acids:

  • Six studies reported consistent increases in gut bacteria diversity in response to fermented dairy consumption, which is generally associated with better gut health.
  • Nine studies found that eating fermented dairy products increased levels of Lactobacillus and Bifidobacterium – bacteria known to benefit digestion and gut health.
  • Six studies showed an increase in short-chain fatty acids – compounds produced by gut microbes, which help to maintain gut and immune balance – following fermented dairy consumption, although three studies reported a decrease.

Human studies consistently report a strong trend of improved symptoms in response to fermented dairy intakes

Eating fermented dairy foods was associated with improvements in overall gut health, as well as individual symptoms. Overall, fourteen clinical studies showed improvements in gut comfort and bowel movement frequency after eating fermented dairy products:

  • Five studies found that eating fermented dairy foods helped regulate bowel movement frequency, while three studies showed improvements in stool consistency.
  • Study participants reported improvements in gastrointestinal symptoms and gut comfort across five studies, including reductions in bloating, flatulence, and diarrhoea.
  • No studies reported any deterioration in gastrointestinal disease status or symptoms in response to fermented dairy consumption.
  • These results were supported by five pre-clinical studies, which showed reduced colon damage and improved healing following fermented dairy consumption.

This review highlights that eating fermented dairy foods is a practical way to support gut health

Based on their findings, the researchers propose that eating more fermented dairy foods may be a useful way to help correct imbalances in the gut microbiome and relieve the discomfort experienced by people with digestive disorders. Not only are fermented dairy foods widely accessible, they hold the advantage of providing a broad range of essential nutrients as well as their bio-active ingredients (8) extending their health benefits beyond the scope of non-fermented dairy (9).

While these results are promising, the researchers highlight the need for further studies to help explain the mechanisms and specific components of the fermented dairy foods behind these beneficial changes observed in gut microbiome and gut symptoms.

“Fermented dairy foods can positively influence aspects of gastrointestinal health and the gut microbiome in inflammatory bowel disease and functional gastrointestinal disorders […] Increasing fermented dairy consumption is a practical dietary strategy that may aid the management of gastrointestinal complications.”

Ní Chonnacháin C, et al., 2024

References
  1. (1) Ní Chonnacháin C, Feeney EL, Gollogly C, Shields DC, Loscher CE, Cotter PD, Noronha N, Stack R, Doherty GA, Gibney ER. The effects of dairy on the gut microbiome and symptoms in gastrointestinal disease cohorts: a systematic review. Gut Microbiome (Camb). 2024 May 7;5:e5
  2. (2) Algera J, Colomier E, Simrén M. The dietary management of patients with irritable bowel syndrome: a narrative Review of the existing and emerging evidence. Nutrients. 2019;11(9):2162
  3. (3) Ogunrinola GA, Oyewale JO, Oshamika OO, Olasehinde GI. The Human Microbiome and Its Impacts on Health. Int J Microbiol. 2020 Jun 12;2020:8045646
  4. (4) Valdes AM, Walter J, Segal E, Spector TD. Role of the gut microbiota in nutrition and health. BMJ. 2018 Jun 13;361:k2179.
  5. (5) Jochum L, Stecher B. Label or Concept - What Is a Pathobiont? Trends Microbiol. 2020 Oct;28(10):789-792.
  6. (6) Holtmann GJ, Ford AC, Talley NJ. Pathophysiology of irritable bowel syndrome. Lancet Gastroenterol Hepatol. 2016 Oct;1(2):133-146.
  7. (7) Hasan N, Yang H. Factors affecting the composition of the gut microbiota, and its modulation. PeerJ. 2019 Aug 16;7:e7502.
  8. (8) Haug A, Høstmark AT, Harstad OM. Bovine milk in human nutrition--a review. Lipids Health Dis. 2007 Sep 25;6:25.
  9. (9) Leeuwendaal NK, Stanton C, O’Toole PW and Beresford TP (2022) Fermented foods, health and the gut microbiome. Nutrients 14(7), 1572
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The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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31 Mar 2025
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5 min read
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by YINI Editorial team
Nutri-dense food

Experts call for dietary guidelines to reflect the protein power of dairy products  

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The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
dairy dairy protein dietary guidelines food based dietary guidelines proteins
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Dairy products are a valuable source of protein without putting pressure on the purse. But dietary guidelines may be overlooking dairy products as an affordable source of high-quality protein as well as of other essential nutrients, according to the researchers from the USA.

Current dietary guidelines for Americans categorize protein-rich foods into a designated “protein foods” group. This group includes meat, poultry, seafood, eggs, pulses, nuts, seeds, and soy products. However, one category is notably absent: dairy foods.

Results of a recent analysis conducted at the University of Washington’s Center for Public Health Nutrition suggest that dairy deserves a place in the “protein foods” group due to its high protein quality, nutrient density, and affordability (1). Researchers compared dairy with other protein group foods (2) in terms of their protein content and quality, nutrient density, and protein cost, with the following results.

Selecting protein-rich food sources: importance of portion size and protein quality

First looking at protein foods in terms of grams of protein per 100g of food, researchers found that:

  • Meat and poultry have the highest average protein content (23–27g),
  • Nuts and seeds contain 17–22g and
  • Pulses around 9g of protein.

By comparison, milk provides 3–4g of protein, while protein content is higher for other dairy foods including :

  • Greek yogurt (9g),
  • cottage cheese (10g), and
  • cheese (22g)

These values are comparable with eggs and pulses.

The article emphasizes the importance of evaluating the foods based on their serving size, rather than per 100 grams to better reflect people consumptions, and better align with dietary guidelines. The differences in protein content between dairy and protein foods reduced when protein content was calculated per serving – the amount of protein in milk (245g) or yogurt (170g) was still lower than in meat (85g) but was now in the same range as eggs, pulses, nuts and seeds.

As a second step, it is reminded that “equivalency” of proteins should consider that not all proteins are the same: some foods provide more digestible proteins than others (3,4). The researchers measured protein quality using a tool called the Protein Digestibility Corrected Amino Acid Score (PDCAAS), where foods with a higher score are more efficiently used by the body. They found that dairy proteins have a PDCAAS score of 1.0 – the highest possible rating. This means that unlike most plant proteins, dairy protein content is not affected by PDCAAS scores.

Nutrient density: a criterion to guide between different foods equivalent in protein (content and quality)

The Nutrient Rich Foods Index (NRF) assesses foods based on their make-up of nutrients to encourage and limit where necessary. Researchers used an updated version of the index where the protein (as a nutrient to encourage) is corrected according to the PDCAAS of each food, to better reflect in the score the quality of the protein.

Dairy foods present a high NRF score, providing not only high-quality protein but also several of the micronutrients to encourage (calcium, potassium, magnesium, and vitamins A and D) (5).

Results showed that, compared with other protein-rich foods, regular yogurt has the lowest energy density while highest NRF score per 100kcal of foods, after milks. making them an excellent choice for people seeking balanced nutrition without excessive calories.

Dairy foods are an affordable and accessible source of key nutrients

Sources of protein can be expensive, and studies show that high protein content is associated with high food prices, with the highest prices per 100 g of food for shellfish, lamb, fish, and beef (6). Researchers found that, according to national food prices, cost per serving was lower for dairy foods than for meat or fish.

Milk, yogurt, and cottage cheese had some of the lowest average prices per 100 g, along with eggs, pulses, and legumes. Similarly, average prices per 50g of protein were lower for low-fat and whole milk than for pork, chicken, eggs, and pulses. Given their high nutrient density, milk and other dairy foods therefore offer value for money as an affordable source of protein and key micronutrients (7).

Dairy foods deserve recognition as a protein-rich food group

Given that they compare favourably with many protein-rich foods, researchers argue that dairy foods deserve to be included in the “protein foods” group of US dietary guidelines.

Current dietary guidelines for Americans use a 1-ounce protein equivalency system (the amount of food that provides roughly 7g of protein) to compare different protein sources (8). As a conclusion of their demonstration, researchers recommend that this system should be updated to reflect protein quality rather than just quantity.

They propose that 7g of protein can be provided by the following dairy food servings:

  • Milk – 6 ounces (180 g) of whole, reduced-fat or skimmed milk
  • Yogurt – One serving of yogurt (160 g) or half serving of Greek yogurt (80 g)
  • Cheese – 1 serving of full-fat or reduced-fat cheese (30 g) or cottage cheese (76 g)

By recognising dairy as a protein-rich food, dietary recommendations could be better at reflecting its role in a achieving a healthy diet while affordable.

“Dairy foods are nutrient-rich, provide affordable high-quality protein, and compare favourably with many foods in the United States Department of Agriculture (USDA) protein foods group […] Dairy could be a part of the protein food group given its high nutrient content, amount of protein per serving, and relatively low cost.”

Drewnowski A, et al., 2025

References
  1. (1) Drewnowski A. Perspective: Milk and Dairy Provide Affordable High-Quality Protein and Merit Inclusion in the Protein Foods Group. Curr Dev Nutr. 2025 Jan;9(1):104539. doi: 10.1016/j.cdnut.2024.104539. 
  2. (2) U.S. Department of Agriculture, Agricultural Research Service, What we eat in America Food Categories for use with WWEIA, NHANES 2017 – March 2020 Prepandemic [Internet], U.S. Department of Agriculture, Agricultural Research Service, Beltsville, MD, 2022 
  3. (3) Schaafsma G, The protein digestibility–corrected amino acid score, J. Nutr. 130 (7) (2000) 1865S–1867S
  4. (4) Schaafsma G, Advantages and limitations of the protein digestibility corrected amino acid score (PDCAAS) as a method for evaluating protein quality in human diets, Br. J. Nutr. 108 (S2) (2012) S333–S336,
  5. (5) Cifelli CJ, Auestad N, Fulgoni VL, Replacing the nutrients in dairy foods with non-dairy foods will increase cost, energy intake and require large amounts of food: National Health and Nutrition Examination Survey 2011–2014, Public Health Nutr 25 (2) (2022) 332–343,
  6. (6) Drewnowski A, Adjusting for protein quality by food source may affect nutrient density metrics, Nutr, Rev. 79 (10) (2021) 1134–1144.
  7. (7) Hess JM, Cifelli CF, Agarwal S, Fulgoni VL, Comparing the cost of essential nutrients from different food sources in the American diet using NHANES 2011–2014, Nutr. J. 18 (2019) 68,.
  8. (8) U.S. Department of Agriculture. My Plate - Protein Foods.
YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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17 Mar 2025
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2 min read
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by YINI Editorial team
Q&A

Focus on vitamin B6

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
B vitamins B6 nutrient vitamin
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When we talk about B vitamins, we are actually talking about a complex of vitamins, grouping together several organic substances. While B vitamins as a whole are recognized for their effects on immunity and fatigue, each vitamin plays a specific role. This time, let’s focus on vitamin B6.

Vitamin B6: functions and metabolism

Vitamin B6 comprises a group of biologically related compounds, including pyridoxine, pyridoxal, and pyridoxamine. These compounds are metabolized into pyridoxal phosphate (PLP), the active coenzyme form, which plays a crucial role in various metabolic processes across the blood, central nervous system, and skin.

Vitamin B6 is essential for nitrogen metabolism and contributes to:

  • Amino acid metabolism, including transamination reactions, such as the conversion of tryptophan to niacin.
  • Heme and porphyrin synthesis, critical for red blood cell function.
  • Nucleic acid biosynthesis, supporting DNA and RNA production.
  • Lipid and carbohydrate metabolism, for example the involvement in glycogenolysis.

Through its metabolic functions, vitamin B6 supports:

  • Energy production, by facilitating glycogen breakdown in the liver.
  • Red blood cell synthesis and hemoglobin formation, in synergy with vitamins B9 (folate) and B12.
  • Hormonal regulation, aiding in neurotransmitter and steroid hormone activity.
  • Immune function, contributing to normal immune response.

Vitamin B6 is absorbed in the small intestine and has limited storage capacity in the body, necessitating regular dietary intake. While deficiencies are uncommon, they may lead to anemia, dermatitis, or neuropathies and often result from:

  • Protein-energy malnutrition
  • Malabsorption disorders
  • Chronic alcohol use
  • Pyridoxine-inactivating medications
  • Excessive loss during hemodialysis

Given its wide-ranging physiological importance, maintaining adequate vitamin B6 levels through diet is crucial for overall health.

Dietary Recommendations for vitamin B6

Vit B6 requirements vary across countries and diets, but the average dietary reference intake for healthy adults (over 18 years) is about 1,5 to 1,8 mg/day.

The recommended intake is lower for children (0.3 mg/d for children aged 7 to 11 months and 0.6 to 1.4 mg for those aged 1 to 14 years), and slightly higher for pregnant or breast-feeding women.

Food Sources of Vitamin B6

Dietary sources of vitamin B6 include organ meats, whole-grain cereals, fish, and legumes.

Vitamin B6 is present in both animal and plant-based foods:

  • Animal sources: Primarily organ meats (liver from beef, veal, pork, and poultry) as well as fish.
  • Plant sources: Whole-grain cereals, legumes, and starchy fruits and vegetables.

Additionally, some foods—particularly fermented dairy products—are fortified with vitamin B6.

References
  1. (1) EFSA (2016) Panel on Dietetic Products, Nutrition and Allergies (NDA); Scientific Opinion on dietary Reference Values for vitamin B6. The EFSA Journal 14(6): 4485
  2. (2) ANSES, références nutritionnelles vitamines et minéraux
  3. (3) CIQUAL – Table de composition nutritionnelle des aliments. ANSES, France.
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The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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10 Mar 2025
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5 min read
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by YINI Editorial team
Nutri-dense food

The secret life of dairy: Exploring the health potential of milk peptides

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The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
bioactives dairy dairy peptides milk compound
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Research on dairy food nutrition has conventionally focused on the composition and effects of individual nutrients. More recently, researchers have started to investigate the impact of the dairy matrix – including interactions between its components and the effects of food processing – on nutrition. This article focuses on the effects of specific milk peptides, a diverse group of bioactive compounds that can now be studied, classified and described.

A ripple of excitement is passing through the world of nutrition research as studies reveal that the health benefits of milk and dairy products go far beyond its role as a source of nutrients such as calcium and protein. It seems that milk also holds hitherto hidden treasures, in the form of tiny protein fragments. These bioactive peptides are released during processing, fermentation or digestion and are gaining attention for their health benefits.

A comprehensive database of bioactive dairy peptides

When dairy proteins, such as casein and whey, are partially digested, they break down into bioactive peptides. These peptides act as biological messengers, influencing several body functions and potentially boosting health in ways we’re only just beginning to understand.

Now, food scientists at Aarhus University in Denmark and Oregon State University in the USA have compiled a detailed catalogue of over 600 unique peptides across different milk types, bringing together decades of research. Recently, they updated this database to include newly-discovered milk peptides, gathering the latest findings on their diverse functions from lab, animal, and human studies (1).

Bioactive milk peptides have multiple functions

Results from the database show that dairy bioactive peptides have an array of poten­tial sites of action throughout the body – including the oral cavity, stomach, intestine, pancreas, liver, immune system, skeletal system, adipose tissue, muscle, nervous system and skin – although their ability to reach these sites in the human body has not yet been studied.

The search for newly published bioactive milk peptides identified an additional 202 peptides matched to specific functions, increasing the number of unique peptide sequence-function combinations within the database by 20%. These new peptides have a range of functions including:

  • Anti-oxi­dant; 70 peptides
  • Angiotensin-converting enzyme (ACE)-inhibitory – relating to blood pressure control; 44 peptides
  • Dipeptidyl peptidase-4 (DPP-IV)-inhibitory – relating to blood sugar control; 20 peptides
  • Anti-inflammatory; 15 peptides
  • Anti-microbial; 14 peptides

Among the 202 bioactives peptides, the researchers identified a total of 143 unique peptide sequences increasing the number of unique dairy bioactive peptides in the database by 14%. and 59 peptide sequences were attributed with more than one function. Most of these were derived from dairy casein proteins.

Bioactive milk peptides may resuls in multiple health benefits

The database results suggest that bioactive dairy peptides may influence a number of specific health areas including cardiovascu­lar (458 known bioactive peptides), gut (212 peptides), metabolic (83 peptides), immune (51 peptides), or bone health (12 peptides):

  • Cardiovascular health: The main functions of bioactive dairy peptides that might affect cardiovas­cular health are anti-oxidant, anti-hypertensive and ACE-inhibitory effects. A smaller number of peptides have demonstrated anti-inflammatory, anti-thrombin and anti-cholesterol effects in pre-clinical trials (2,3).
  • Gut health: Several biological functions of bioactive dairy peptides – including anti-microbial, digestive and mucin secretion effects – relate to gut health (4,5,6). The gastrointestinal system is one of the most likely sites of action for those bioactive peptides, and several studies have investigated the complex mixture of peptides produced in the gut after consuming dairy foods.
  • Metabolic health: Many pre-clinical studies show DPP-IV inhibitory activity of bioactive dairy peptides, which helps suppress glucagon synthesis, increasing insulin release and thus lowering blood glucose levels.Other bioactive peptides can enhance insulin signalling or promote pancreatic β-cell regeneration (7).
  • Immune health: Bioactive dairy peptides can stimulate or inhibit various functions of the immune system by interacting with a host of immune-related cells. Some dairy-derived immunomodulatory peptides are studied for their potential effect in immunotherapy as they are likely to lack unwanted side effects. Other peptides may have the potential to allevi­ate inflammation (8).
  • Cancer: Some bioactive peptides have been found to have potential anti-cancer activity, causing cancer cell death and suppressing tumour cell invasiveness in pre-clinical studies (9).
  • Bone health: Consuming dairy has been shown to promote bone formation in humans and animals. One type of bioactive peptides – casein phosphopeptides – potentially enhances the absorption of calcium, essential for bone health (10).

What is the relevance of milk bioactive peptide research?

The dairy bioactive peptide database is the most comprehen­sive database, covering all relevant functions. The researchers believe the database will help drive future research on the bioactivities of dairy peptides.

In the future, bioactive dairy peptides could be used as value-added food ingredients, supplements or medicines. For example, some milk peptides may have uses in food preservation such as antimicrobial peptides to prolong shelf-life or antioxidants to prevent oxidative changes to foods. Milk peptides may have fewer side-effects than traditional small-molecule drugs since they have evolved for safe nourishment and development of babies and infants.

“Overall, milk and milk products contain an immense array of known functional peptides that could affect cardiovascu­lar, immunological, digestive and skeletal health, as well as potentially glycaemic control, cancer development, skin health and the nervous system.”

Nielsen SD, et al., 2024

References
  1. (1)  Nielsen SD, Liang N, Rathish H, Kim BJ, Lueangsakulthai J, Koh J, Qu Y, Schulz HJ, Dallas DC. Bioactive milk peptides: an updated comprehensive overview and database. Crit Rev Food Sci Nutr. 2024 Nov;64(31):11510-11529.
  2. (2) Rojas-Ronquillo, R., A. Cruz-Guerrero, A. Flores-Nájera, G. Rodríguez-Serrano, L. Gómez-Ruiz, J. P. Reyes-Grajeda, J. Jiménez-Guzmán, and M. García-Garibay. 2012. Antithrombotic and angiotensin-converting enzyme inhibitory properties of peptides re­leased from bovine casein by Lactobacillus casei Shirota. International Dairy Journal 26 (2):147–54
  3. (3) Jiang, X. X., D. D. Pan, T. Zhang, C. Liu, J. X. Zhang, M. Su, Z. Wu, X. Q. Zeng, Y. Y. Sun, and Y. X. Guo. 2020. Novel milk casein-derived peptides decrease cholesterol micellar solubility and cholesterol in­testinal absorption in Caco-2 cells. Journal of Dairy Science 103 (5):3924–36. doi: 10.3168/jds.2019-1758
  4. (4) Magana, M., M. Pushpanathan, A. L. Santos, L. Leanse, M. Fernandez, A. Ioannidis, M. A. Giulianotti, Y. Apidianakis, S. Bradfute, A. L. Ferguson, et al. 2020. The value of antimicrobial peptides in the age of resistance. The Lancet. Infectious Diseases 20 (9):e216–e230.
  5. (5) Kaur, J., V. Kumar, K. Sharma, S. Kaur, Y. Gat, A. Goyal, and B. Tanwar. 2020. Opioid peptides: An overview of functional signifi­cance. International Journal of Peptide Research and Therapeutics 26 (1):33–41.
  6. (6) Fernández-Tomé, S., and B. Hernández-Ledesma. 2020. Gastrointestinal digestion of food proteins under the effects of released bioactive peptides on digestive health. Molecular Nutrition & Food Research 64 (21):e2000401
  7. (7) Acquah, C., C. K. O. Dzuvor, S. Tosh, and D. Agyei. 2022. Anti-diabetic effects of bioactive peptides: Recent advances and clinical implica­tions. Critical Reviews in Food Science and Nutrition 62 (8):2158–71
  8. (8) Sowmya, K., M. I. Bhat, R. K. Bajaj, S. Kapila, and R. Kapila. 2019. Buffalo milk casein derived decapeptide (YQEPVLGPVR) having bi­functional anti-inflammatory and antioxidative features under cellu­lar milieu. International Journal of Peptide Research and Therapeutics 25 (2):623–33
  9. (9) Bielecka, M., G. Cichosz, and H. Czeczot. 2022. Antioxidant, antimicro­bial and anticarcinogenic activities of bovine milk proteins and their hydrolysates - a review. International Dairy Journal 127:105208.
  10. (10) Ahn, C.-B., and J.-Y. Je. 2019. Bone health-promoting bioactive pep­tides. Journal of Food Biochemistry 43 (1):e12529.
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The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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24 Feb 2025
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5 min read
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Fermentation benefits Gut Health

Lactobacillus bacteria: probiotics that pack a health punch

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The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
fermentation gut microbiota lactobacilli Lactobacillus probiotic
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A group of probiotics has come under the spotlight as growing evidence points to their role in the gut and human health. The Lactobacillus bacteria make up a large proportion of the microbial population that shelters in our gut, and are associated with several health benefits from fighting infections to controlling obesity.

Strains of Lactobacillus are also used in fermentation, the traditional means of preserving food. Hence yogurt and other fermented dairy foods are some of the most well-known sources of beneficial Lactobacillus strains.

Research reveals the probiotic potential of Lactobacilli

The roles of Lactobacilli bacteria in the gutinclude food digestion, nutritional absorption, infection prevention and gut microbiota homeostasis. Unlocking the secrets of these microorganisms and exploring their probiotic* potential in improving health have been an increasing focus for research over the past 20 years.

An international group of scientists has conducted a comprehensive literature review, bringing together the latest research findings on the beneficial effects of Lactobacilli strains on health(1). Here’s what they found…

Probiotic Lactobacilli bacteria contribute to multiple health benefits

The researchers found mounting data from in vitro, in vivo and clinical studies on the mechanisms and effects of probiotic Lactobacilli bacteria in the prevention and management of several health conditions (2). Through various specific mechanisms, Lactobacilli can participate in modulating the immune system and maintaining gut microbiota balance. They also play roles in food digestion, nutritional absorption, and defense against pathogenic microorganisms.

The Lactobacillus probiotics have a wide variety of impacts on the human body, which contribute to some of the health benefits they offer.

Lactobacillus as a probiotic - functions - YINI

These health benefits include:

  • Digestive health: Lactobacilli bacteria help break down food and ease digestive discomfort. They are involved in the metabolic processes that turn carbohydrates into lactic acid.
  • Immune support: Lactobacilli can help regulate the immune system and mount immune responses to fight pathogens. They also contribute to control inflammation and allergic responses.
  • Metabolic health: Lactobacilli help in the metabolism of many substances in the body. In particular, they can increase carbohydrate metabolism and reduce insulin resistance. They may also have anti-obesity effects, reducing belly fat and weight.
  • Other effects: Lactobacilli have antioxidant effects, preventing oxidative stress and the breakdown of membrane barriers. These effects help to protect cells from damage, which may reduce the risk of many diseases, including heart disease, cancer, and diabetes.

Individual specific Lactobacillus strains have different health benefits

Studies show that individual Lactobacillus strains have different properties. The researchers focused on the effects of several key probiotic strains from several Lactobacilli species, including L. plantarum, L. paracasei, L. acidophilus, L. casei, and L. rhamnosus, each offering unique health benefits (3):

  • L. plantarum: used in the fermentation of cheese and Kefir, pickled vegetables, fermented meat products, and a variety of drinks. Clinical trials show that it can enhance immunity by regulating pro-inflammatory and anti-inflammatory cytokines. It may also influence the composition of human gut microbiota, potentially resulting in reduced obesity (4).
  • L. paracasei : A lactic acid bacteria used in the fermentation of some dairy products and found in the mouth and gut. It has potential probiotic properties in the gut, protecting against infection-causing bacteria. It has also been shown to reduce the symptoms of hay fever in clinical trials (5).
  • L. acidophilus: Primarily found in the mouth and gut as well as a wide range of fermented foods. Shown to provide a variety of potential benefits in humans, including decreasing cholesterol, promoting immunological response, assisting in lactose digestion, and contributing as a barrier against infections (6).
  • L. casei: Frequently used in the fermentation of some fermented milks. Shown to prevent infections caused by Clostridium difficile and antibiotic-associated diarrhoea and to fix imbalances in the gut’s microbiota. Can also contribute to slow down the development of chronic kidney disease (7).
  • L. rhamnosus: Proven to be effective in treating and preventing various types of diarrhoea, including that caused by rotavirus or linked to antibiotic use. Also shown to block T cell-mediated inflammation, improving the efficacy of rheumatoid arthritis treatment (8).

Other probiotic Lactobacillus strains may have roles in the prevention or treatment of various other health conditions. For example, L. crispatus has been shown to contribute in the prevention of urinary tract infections, L. gasseri may help control bile acid metabolism, L. reuteri may help protect against intestinal infections and tooth decay, while L. bulgaricus may help reduce colitis-associated cancer by regulating intestinal inflammation.

Research gaps and future opportunities

Despite these promising findings, the researchers stress the need for more research. Many studies focus on animal models or small trials in people, leaving gaps in our understanding of how probiotics interact with complex human systems. Questions remain about the best dosage, delivery methods, and long-term safety of using Lactobacillus probiotics for specific conditions.

The authors call for an expert consensus to develop nutritional recommendations for the use of probiotic food products. Additionally, they highlight the need for innovation in probiotic formulations to ensure these beneficial bacteria can survive the effects of food processing and storage, as well as the journey through the digestive tract and deliver their full benefits.

“A rising corpus of research has shown the beneficial effects of probiotic Lactobacilli on human health, contributing to the growing popularity of these microorganisms in recent decades.”

Shah AB, et al., 2024

* The FAO and WHO provide recommendations for evaluating probiotics and enabling the verification of health claims. These recommendations require identification and characterization of the strain, human study validation of health benefits, content for the duration of shelf life and truthful, non-misleading labelling of efficacy claims.

References
  1. (1) Shah AB, Baiseitova A, Zahoor M, Ahmad I, Ikram M, Bakhsh A, Shah MA, Ali I, Idress M, Ullah R, Nasr FA, Al-Zharani M. Probiotic significance of Lactobacillus strains: a comprehensive review on health impacts, research gaps, and future prospects. Gut Microbes. 2024 Jan-Dec;16(1):2431643.
  2. (2) Dempsey E, Corr SC. Lactobacillus spp. for Gastrointestinal Health: Current and Future Perspectives. Front Immunol. 2022 Apr 6;13:840245.
  3. (3) Kerry RG, Patra JK, Gouda S, Park Y, Shin H-S, Das G. Benefaction of probiotics for human health: a review. J Food Drug Anal. 2018;26(3):927–939
  4. (4) Mo S-J, et al Effects of lactobacillus curvatus HY7601 and lactobacillus plantarum KY1032 on overweight and the gut microbiota in humans: randomized, double-blinded, placebo-controlled clinical trial. Nutrients. 2022;14(12):2484.
  5. (5) Perrin Y, et al. Comparison of two oral probiotic preparations in a randomized crossover trial highlights a potentially beneficial effect of lactobacillus paracasei NCC2461 in patients with allergic rhinitis. Clin Transl Allergy. 2014;4(1):1.
  6. (6) Gao H, Li X, Chen X, Hai D, Wei C, Zhang L, Li P. The functional roles of Lactobacillus acidophilus in different physiological and pathological processes. J Microbiol Biotechnol. 2022;32(10):1226–1233
  7. (7) Zhu H, et al. The probiotic L. casei Zhang slows the progression of acute and chronic kidney disease. Cell Metab. 2021;33(10):1926–1942.e8
  8. (8) Tripathy A, Swain N, Padhan P, Raghav SK, Gupta B. Lactobacillus rhamnosus reduces CD8+T cell mediated inflammation in patients with rheumatoid arthritis. Immunobiology. 2023;228(4):152415
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Q&A

Focus on Zinc

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minerals nutrient trace element zinc
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Zinc is a trace element that plays key roles in metabolism of growth or immunity. Learn more with us about this mineral.

Zinc: An essential trace element

Zinc, a vital trace element, is utilized by the human body in minute quantities yet plays a critical role in numerous physiological processes. Present in every cell, zinc is necessary for maintaining cellular functions and overall health.

The key roles of zinc are:

  • Zinc is essential for the metabolism of hundreds of enzymes.
  • Zinc supports and enhances the immune system.
  • Zinc is crucial for protein and DNA synthesis, as well as for wound healing.
  • Zinc plays a pivotal role in cell signaling, division, and overall metabolism.

Additionally, zinc is fundamental for healthy growth and development, particularly during pregnancy, infancy, childhood, and adolescence. It also contributes to the proper functioning of the sense of taste.

The total zinc content in the human body is approximately 1.5 g in women and 2.5 g in men, with the majority stored in skeletal muscles and bones.

Dietary recommendations for zinc

Zinc requirements vary across countries and diets, but the average dietary reference intake for healthy adults (over 18 years) ranges between 7.5 to 16.3 mg per day. This variability is influenced significantly by the overall composition of the diet, particularly the presence of phytates, which impact zinc bioavailability.

Impact of phytates on zinc absorption

Phytates, compounds found predominantly in cereals, legumes, and some vegetables, bind to zinc and reduce its bioavailability. Diets high in phytate-rich foods, such as whole-grain cereals and pulses, and low in animal protein may fail to provide adequate levels of absorbable zinc. Conversely, diets rich in animal proteins and low in unrefined cereals and legumes require less dietary zinc due to better absorption efficiency.

As a result, most dietary zinc recommendations include ranges tailored to the estimated phytate content of local diets, from high-phytate diets to low-phytate ones.

Populations requiring extra attention

It is estimated that about 17.3% of the world’s population is at risk of inadequate zinc intake, mainly in low and middle income countries.

However, certain groups need to monitor their zinc intake more carefully:

  • Vegans and vegetarians: These individuals often consume diets high in phytate-rich foods and low in animal proteins, necessitating higher zinc intake.
  • Pregnant and lactating women: Zinc requirements increase significantly during pregnancy and lactation. For instance:
    • In the USA, the recommended intake rises to 12 mg/day during pregnancy compared to 8 mg/day for non-pregnant adults.
    • In France, recommendations increase to 9.1–12.6 mg/day during pregnancy versus 7.5–11 mg/day for non-pregnant adults.

Food Sources of Zinc

Zinc is found in a wide range of plant- and animal-based foods. Meat, dairy products, legumes, eggs, fish, and cereals are good food sources of zinc. However, the bioavailability is influenced by the phytate content of these foods. Zinc from animal-based sources is more readily absorbed, making them particularly effective for meeting dietary needs.

While legumes and grains contain zinc, their absorption is limited due to their phytate content. Careful dietary planning is essential to ensure adequate zinc intake, particularly for individuals relying heavily on plant-based foods.

Zinc in dairy products

Dairy products can make a significant contribution to dietary zinc intake, particularly in diets with high dairy consumption. Moreover, co-ingestion of dairy products appears to enhance zinc absorption from other food sources.

Research has shown that consuming milk or yogurt alongside high-phytate foods—such as rice, tortillas, or bread—improves zinc absorption. These foods are typically characterized by low inherent zinc bioavailability due to their phytate content.

The enhanced absorption may be attributed to certain peptides found in dairy products, which are believed to counteract the inhibitory effects of phytates. This highlights the potential role of dairy products not only as direct sources of zinc but also as facilitators of zinc absorption from other dietary components.

References
  1. (1) EUFIC – Zinc: foods, functions, how much do you need & more
  2. (2) NIH – factsheet for health professionals - Zinc
  3. (3) Wessells KR, Brown KH. Estimating the global prevalence of zinc deficiency: results based on zinc availability in national food supplies and the prevalence of stunting. PLoS One. 2012;7(11):e50568
  4. (4) ANSES, références nutritionnelles vitamines et minéraux
  5. (5) Strand TA, Mathisen M. Zinc - a scoping review for Nordic Nutrition Recommendations 2023. Food Nutr Res. 2023 Dec 6;67. doi: 10.29219/fnr.v67.10368
  6. (6) Shkembi B, Huppertz T. Influence of Dairy Products on Bioavailability of Zinc from Other Food Products: A Review of Complementarity at a Meal Level. Nutrients. 2021 Nov 26;13(12):4253
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Lactose intolerance

Mistaken self-diagnosis of lactose intolerance denies many the benefits of dairy products

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EFSA ibd Lactose Lactose digestion Lactose intolerance
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Many people needlessly avoid dairy products because they mistake their symptoms for lactose intolerance, new research reveals. As a result, individuals with self-diagnosed lactose intolerance often avoid dairy products, which are primary sources of essential nutrients like calcium, vitamin D, and riboflavin. This avoidance can lead to deficiencies in these nutrients, which are crucial for bone health, other physiological functions and overall well-being (2).

They miss out on some key nutritional benefits, say the researchers who are calling on health professionals to educate patients on how to manage symptoms without compromising their healthy diet.

The researchers suggest that lactose intolerance is less common than generally perceived, because many people wrongly diagnose themselves with the condition when they have irritable bowel syndrome (IBS).

Around 10% of people worldwide suffer from IBS, which can cause distressing symptoms that can easily be confused for lactose intolerance.

The latest systematic review compared the reliability of self-reported lactose intolerance with confirmed cases in people with IBS (1). Their findings highlight the need for accurate diagnosis and management of lactose intolerance to avoid unnecessary dietary restrictions.

Measuring self-reported versus confirmed lactose intolerance

In most people, lactose is broken down by lactase enzymes in the small intestine. However, in people with lactase deficiency, lactose is broken down by bacteria in the large intestine, producing gases including hydrogen. This hydrogen is then absorbed into the bloodstream, exhaled through the lungs, and can be measured using a hydrogen breath test (3).

With this in mind, researchers set out to review the diagnostic accuracy of self-reported lactose intolerance in adults with IBS. They analysed the results of six observational studies with 845 participants, comparing self-reported symptoms with objective hydrogen breath testing for lactose malabsorption.

The accuracy of self-reported lactose intolerance varies widely

Results showed significant variability in the accuracy of self-reporting for diagnosing lactose intolerance among people with IBS. There was a large gap between self-reported and confirmed cases according to hydrogen breath testing:

  • Less than half (38%) of participants had lactose intolerance identified through both self-reporting and hydrogen breath testing
  • Conversely, 16% of participants self-reported as lactose intolerant but were tolerant according to hydrogen breath testing
  • Another 16% of participants were lactose tolerant according to both self-reporting and hydrogen breath testing
  • Just over a quarter of participants (27%) self-reported as lactose tolerant but were intolerant according to hydrogen breath testing

Self-reporting of lactose intolerance identifies a high number of false positives

Study findings demonstrated a high prevalence of lactose intolerance across different populations, emphasizing the need for effective dietary and clinical management strategies. However, there were also high numbers of false positives:

  • Self-reporting correctly identified 68% of participants who were truly lactose intolerant
  • However, self-reporting only correctly identified 36% of participants who were not lactose intolerant

These results suggest that many people may incorrectly perceive themselves as lactose intolerant. Symptoms of IBS and lactose intolerance were very similar across studies. This highlights the complexity of diagnosing lactose intolerance in IBS patients based on symptoms alone.

People with lactose intolerance may still be able to consume dairy products

Based on their findings, the researchers propose that lactose-free diets should not be recommended without clear indications of lactose intolerance. Research indicates that people who perceive themselves as lactose intolerant can often consume dairy foods without symptoms (3). In fact, the unnecessary exclusion of dairy products can result in an imbalanced diet, affecting not only bone health but also other physiological functions that depend on these nutrients (2,5,6). The EFSA recommends that individuals with lactose intolerance should not completely avoid dairy products but rather manage their intake to avoid symptoms while ensuring adequate nutrient intake…  to prevent nutrient deficiencies and maintain diet quality (4).

Even people with clinically confirmed lactose intolerance can still consume dairy foods with proper guidance to meet nutrient recommendations. Unabsorbed lactose offers significant health benefits including promoting the growth of beneficial bifidobacteria in the gut and improving calcium absorption, which is essential for maintaining strong bones and teeth(7). Supplementation with Bifidobacteria and galacto-oligosaccharides (GOS) can improve lactose digestion and tolerance. This is due to the ability of these probiotics and prebiotics to modify the gut microbiota and enhance the fermentation of undigested lactose. This pre and probiotics approach allow to avoid dairy exclusion (7).

Avoiding dairy foods without proper medical advice can lead to unnecessary dietary restrictions and potential nutrient deficiencies. It is therefore important for healthcare providers to diagnose lactose intolerance accurately and educate patients on managing symptoms without compromising their nutritional status, say the researchers.

What is the difference between lactose intolerance and lactose malabsorption?

Lactose intolerance happens when the body doesn’t produce enough lactase, the enzyme needed for lactose digestion. Without enough lactase, consuming dairy foods can lead to uncomfortable symptoms such as bloating, gas, and diarrhoea.

There are two different types of lactose intolerance (8,9):

  • Congenital lactose intolerance – lactose intolerance from birth, due to a genetic inability to produce lactase.
  • Lactose malabsorption – can occur temporarily due to secondary causes like infectious gastroenteritis, cow’s milk allergy, and coeliac disease. Once these underlying conditions are addressed, lactase activity typically returns to normal levels, allowing for the proper digestion of lactose.

While congenital lactose intolerance is extremely rare, lactose malabsorption is relatively common, affecting up to half of European adults (4).

“A lactose-free diet should not be routinely recommended for IBS patients… Future investigations should focus on gaining a better understanding of the factors involved in lactose perception and tolerance.”

Pop A, et al., 2024

References
  1. (1) Pop A, et al. Self-Perceived Lactose Intolerance Versus Confirmed Lactose Intolerance in Irritable Bowel Syndrome: A Systematic Review. J Gastrointestin Liver Dis. 2024 Sep 9. doi: 10.15403/jgld-5836.
  2. (2) Dominici, S., Donati, N., Menabue, S. et al. The impact of lactose intolerance diagnosis: costs, timing, and quality-of-life. Intern Emerg Med (2024).
  3. (3) Dainese R, Casellas F, Mariné-Barjoan E, et al. Perception of lactose intolerance in irritable bowel syndrome patients. Eur J Gastroenterol Hepatol 2014;26:1167–1175.
  4. (4) EFSA, Scientific Opinion on lactose thresholds in lactose intolerance and galactosaemia, EFSA Journal 2010;8(9):1777
  5. (5) Savaiano DA, Boushey CJ, McCabe GP. Lactose Intolerance Symptoms Assessed by Meta-Analysis: A Grain of Truth That Leads to Exaggeration. J Nutr 2006;136:1107–1113.
  6. (6) Casellas F, Aparici A, Pérez MJ, Rodríguez P. Perception of lactose intolerance impairs health-related quality of life. Eur J Clin Nutr 2016;70:1068–1072.
  7. (7) Mysore Saiprasad S, Moreno OG, Savaiano DA. A Narrative Review of Human Clinical Trials to Improve Lactose Digestion and Tolerance by Feeding Bifidobacteria or Galacto-Oligosacharides. Nutrients 2023;15:3559.
  8. (8) Toca MDC, Fernández A, Orsi M, Tabacco O, Vinderola G. Lactose intolerance: myths and facts. An update. Arch Argent Pediatr 2022;120:59–66.
  9. (9) Al-Beltagi M, Saeed NK, Bediwy AS, Elbeltagi R. Cow’s milk-induced gastrointestinal disorders: From infancy to adulthood. World J Clin Pediatr 2022;11:437-454
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Nutri-dense food

Unlocking the hidden secrets of dairy products: how a tiny component might benefit our health

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dairy gut health lipids MFGM milk phospholipids
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Milk is more than just a nutritious food—its structure hides components that may have significant health effects. Among these is the milk fat globule membrane (MFGM), a three-layer membrane that surrounds fat globules in milk. Scientists are only just beginning to understand the value of this tiny component in our health.

A comprehensive literature review, conducted by food scientists at the University College Cork, Ireland and Ohio State University, USA explores the potential of MFGM as a bioactive food ingredient (1). The review brings to light mechanisms underlying the bioactive effects of MFGM ingredients on human health.

What is the milk fat globule membrane?

The MFGM is a complex structure comprising a phospholipid tri-layer surrounding proteins, cholesterol, and other lipids (2). It originates during milk production in the mammary glands, enveloping fat droplets to stabilise them in the aqueous environment of milk. Studies have shown that this membrane protects the fat droplets from an early degradation in the stomach, which allows a more gradual absorption of fat (3).  

This complex structure is composed of a variety of bioactive compounds, which content vary in literature in the different types of dairy foods due to the natural variability of milk composition, and laboratory techniques for isolation and purification (4):

  • Polar Lipids : Phospholipids – are important for the stability of the milk fat globule, forming an emulsion to protect globules from breaking down or combining (5) and  Sphingolipids – may be significant in neonatal digestion for delivery of other key components such as ceramides and sphingosine (6), mainly composed of sphingomyelin, a molecule not present in polar lipids from vegetal sources.
  • Neutral lipids like sterols, mainly free cholesterol embedded in the membrane, which is known to be essential for membrane integrity, permeability, rigidity, and functionality. (7)
  • Proteins – found within the MFGM are diverse; some are found in the inner layer while others are contained within the outer membrane. Some of them are enzymes know as forming a complex that influence the structure and stability of MFGM (8), while individual proteins have significant functions in digestion (9)
  • Glycolipids – such as gangliosides or glycosphingolipids. First ones are known for their role in brain development and function, and particularly formation of neural connections, and the second one contributing to cell recognition, integrity of cell membranes among other roles.

The components of MFGM have several health benefits

The components of MFGM – particularly its phospholipids and proteins – have shown bioactive properties in various studies, including clinical trials. These bioactive effects range from supporting brain development to enhancing gut health and immunity.

  • Gut health: MFGM sphingolipids have demonstrated anti-inflammatory effects in the intestine through a reduction in inflammatory markers. MFGM may therefore help reduce gut permeability and maintain homeostasis (10)
  • Gut microbiome: Specific components of the MFGM can help promote the growth of probiotic bacteria such as Bifidobacterium and Lactobacillus rhamnosus during digestion (10)
  • Immunity: Several biologically active components of the MFGM have immunomodulatory properties and may play a role in reducing bacterial or viral infection by binding to pathogens (11)
  • Brain health: Sphingolipids in MFGM are associated with structural and cognitive development of the brain in infants and can also improve cognitive impairment due to stress and age through reductions in neural apoptosis and promotion of neurogenesis – needed for healthy development and maintenance of the brain (12)
  • Postprandial lipemia: science is currently trying to elucidate the MFGM modulatory role on postprandial lipemia. This is particularly important because postprandial hyperlipemia is recognized as an independent risk factor for metabolic and cardiovascular diseases.

Applications and challenges of MFGM in nutrition

Use of MFGM in nutritional products has received great attention in recent years. The two main sources of MFGM are cream and whey found in milk, yogurt, fresh cheese or as byproduct of cheese manufacturing. Several commercially available MFGM-enriched ingredients are available, such as buttermilk powder and whey protein concentrate. Manufacturers are also adding MFGM to infant nutrition formulas with the aim of supporting immune function and cognitive development.

Meanwhile, researchers are still unravelling how differences in the composition of the MFGM affect its bioactive potential. In addition, structural changes that occur during dairy processing may affect the properties of the MFGM.

  • Variability in composition: The composition of MFGM can vary based on factors such as the source of dairy product, leading to differences in its biological properties
  • Processing effects: Dairy processing such as homogenisation, pasteurisation, sterilisation, heat treatment may impact the structure of MFGM, breaking it into fragments and potentially affecting its bioactive potential

The future of MFGM research

The researchers conclude that we still to further understand the effects of food processing, source and composition on the biological functioning of the MFGM. They recommend further studies of interactions between the MFGM and other components in various dairy food matrixes such as yogurt, infant formula, or milk. As we learn more, MFGM holds the potential to unlock new ways to promote health, from infancy to adulthood.

“The MFGM is a unique complex with many components that have demonstrated effects on brain, gut, and immune health and development.”

Wilmot L, et al., 2024

References
  1. (1) Wilmot L, Miller C, Patil I, Kelly AL, Jimenez-Flores R. The relevance of a potential bioactive ingredient: The milk fat globule membrane. J Dairy Sci. 2024 Oct 14:S0022-0302(24)01227-X
  2. (2) Brink LR and Lönnerdal B; 2020. Milk fat globule membrane: the role of its various components in infant health and development. The Journal of Nutritional Biochemistry, 85:108465
  3. (3) Demmer E et al. Addition of a dairy fraction rich in milk fat globule membrane to a high-saturated fat meal reduces the postprandial insulinaemic and inflammatory response in overweight and obese adults. J Nutr Sci. 2016 Mar 7;5:e14
  4. (4) Castro-Gómez MP et al. Total milk fat extraction and quantification of polar and neutral lipids of cow, goat, and ewe milk by using a pressurized liquid system and chromatographic techniques. J Dairy Sci. 2014 Nov;97(11):6719-28.
  5. (5) Thum C, Roy NC, Everett DW, and McNabb WC. 2023. Variation in milk fat globule size and composition: A source of bioactives for human health. Critical Reviews in Food Science and Nutrition, 63(1):87–113
  6. (6) Lopez CE. et al. 2023. Solubilization of free β-sitosterol in milk sphingomyelin and polar lipid vesicles as carriers: Structural characterization of the membranes and sphingosome morphology. Food Research International, 165:112496
  7. (7) Lu J et al. The protein and lipid composition of the membrane of milk fat globules depends on their size. J Dairy Sci. 2016 Jun;99(6):4726-4738
  8. (8) Bertram Y. Fong, Carmen S. Norris, Alastair K.H. MacGibbon, Protein and lipid composition of bovine milk-fat-globule membrane, International Dairy Journal, 2007, Volume 17 (4) : 275-288, ISSN 0958-6946.
  9. (9) Sun Y, et al. 2023. Changes in interfacial composition and structure of milk fat globules are crucial regulating lipid digestion in simulated in vitro infant gastrointestinal digestion. Food Hydrocolloids, [online] 134:108003
  10. (10) Wu Z, et al. 2022. Milk Fat Globule Membrane Attenuates Acute Colitis and Secondary Liver Injury by Improving the Mucus Barrier and Regulating the Gut Microbiota. Front. Immunol. 13:865273
  11. (11) Guerin J, et al. 2018. Adhesive interactions between milk fat globule membrane and Lactobacillus rhamnosus GG inhibit bacterial attachment to Caco-2 TC7 intestinal cell. Colloids Surf. B Biointerfaces 167:44–53
  12. (12) Zhou Y, et al. 2023. Improvement of Spatial Memory and Cognitive Function in Mice via the Intervention of Milk Fat Globule Membrane. Nutrients 15:534.
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20 Jan 2025
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Elderly Expert interviews

Adherence to healthy dietary pattern at midlife is a cornerstone to ensure healthy aging until the age 70

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diets elderly healthy aging midlife Tessier
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Interview with Anne-Julie Tessier, PhD, RD

We are pleased to welcome Dr. Anne-Julie Tessier, postdoctoral Fellow in the Department of Nutrition at Harvard TH Chan School of Public Health, USA. We had the pleasure to meet her during the ASN Nutrition Congress 2024, where she presented her work about the optimal dietary patterns for healthy aging, highlighting key findings from her work in two large US prospective cohort studies.

In these studies, healthy aging was defined as surviving to age 70 years while maintaining good cognitive function, physical function, mental health, and free of chronic diseases. To evaluate the impact of each dietary patterns, the researchers compared rates of healthy aging among people in the highest versus lowest quintiles for adherence to each of eight healthy dietary patterns that have been defined by previous scientific studies. They also looked at the food group contribution to healthy aging, independently from the diet pattern.
In this interview, she provides comments on her work on optimal dietary patterns for healthy aging. Dietary patterns seem to be correlated with healthy aging and yogurt may have an interesting role to play

Key messages

  • Even after considering physical activity and other health-related factors, the connection between diet and healthy aging remained strong. Anne-Julie Tessier pointed out that each healthy diet was associated with overall healthy aging, as well as specific aspects like physical health, cognitive function, and mental well-being. This highlights the importance of dietary pattern choices for long-term health outcomes,
  • Among the studied dietary patterns, the diet rated with the highest Alternative Healthy Eating Index (AHEI) showed the strongest association with healthy aging. This pattern reflects close adherence to the Dietary Guidelines for Americans. It emphasizes the consumption of fruits, vegetables, whole grains, and unsaturated fats. Individuals following diets with higher AHEI scores had an 84% greater chance of achieving healthy aging at 70 years.
  • Higher intakes of fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy were associated with greater odds of healthy aging.
  • On top of the diet quality, the study observed that higher yogurt intake was positively associated with improved chances of healthy aging.

Can you tell us about yourself and your scientific work?

I am a registered dietitian, currently working as a Postdoctoral Fellow in the Department of Nutrition at Harvard T.H. Chan School of Public Health. My research focuses on the epidemiological aspects of nutrition, particularly the relationship between nutrition, metabolomics, cognition, and sarcopenia in aging. Additionally, I am involved in developing and evaluating novel mobile applications for dietary assessment.

What was the primary objective of the study on dietary patterns and healthy aging?

We aimed to look at the effects of long-term adherence to 8 healthy diets in midlife, such as Mediterranean diet or the Planetary Health diet, on chances of achieving healthy aging at the age of 70 years.

Which dietary pattern showed the strongest association with healthy aging?

People who had higher adherence to all healthy diets in midlife were 43-84% more likely to achieve healthy aging compared to those who had lower adherence. This suggests that what you eat in midlife can play a big role in how well you age.

The leading healthy diet was the diet with the highest Alternative Healthy Eating Index (AHEI), which was associated with 84% greater chances of healthy aging at 70 years and 2.2 times higher chances at 75 years. A higher AHEI score reflects a diet that aligns with the Dietary Guidelines for Americans; it emphasizes fruits, vegetables, whole grains, and unsaturated fats.

What food groups were positively associated with greater odds of healthy aging?

Among dietary factors, eating more fruits, vegetables, whole grains, healthy fats, nuts, beans, and low-fat dairy products was associated with better chances of healthy aging. On the other hand, eating more trans fats, salty foods, and meats was linked to lower chances of aging healthily.

Any specific observations regarding yogurt?

Yes, a higher intake in yogurt was associated with greater chances of healthy aging and of its domains encompassing cognitive, physical, mental health and living free of chronic diseases.

Future research could help to elucidate the potential impacts of switching to a healthier dietary pattern later in life.  

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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13 Jan 2025
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3 min read
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by YINI Editorial team
Fermentation benefits Q&A

Focus on vitamin K

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
fermentatio gut microbiota lactic acid bacteria vitamin K
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Table of contents
Table of contents

Vitamin K is mostly known for its role on blood coagulation. But did you know that bacteria play a key role for this vitamin? Let’s dig more…

What is vitamin K?

Vitamin K is a fat-soluble vitamin, stored in our body in fat tissue and the liver. It is mostly present in two forms:

  • Phylloquinones (vitamin K1), synthesised by plants (as one of the components of the chloroplasts). Vitamin K1 is found primarily in green leafy vegetables.
  • Menaquinones or Vitamin K2, which bacterially synthesised. It is found mainly in the human gut microbiota, synthetised by the micro-organism of the microbiota. It is also found in fermented foods such as fermented beans and fermented dairy (cheese, butter, yogurt).

Vitamin K is necessary for the synthesis of coagulation factors (proteins that help control bleeding) and therefore normal coagulation. The “K” comes from its German name, “Koagulationsvitamin”.

In many countries, newborns receive vitamin K to prevent the possibility of bleeding, particularly in the brain. Indeed, the newborns do not get enough vitamin K from breast milk and as their gut microbiota is unmature, the synthesis of vitamin K2 due to fermentation is not sufficient to cover the needs.

Vitamin K also plays an important role in bone health. People who have higher levels of vitamin K have greater bone density, while low levels of vitamin K have been found in those with osteoporosis. Similarly, some studies suggest that low levels of vitamin K are associated with a higher risk of osteoarthritis.

Research shows that vitamin K may play other roles mainly in cardiovascular health.

Dietary recommendations

Dietary reference values (DRVs) for vitamin K is at:

  • 70 μg/day for adults including for pregnant and lactating women,
  • 65 μg/day for adolescents aged 15–17,
  • 45 μg/day for children aged 11–14,
  • 30 μg/day for children aged 7–10,
  • 20 μg/day for children aged 4–6,
  • 12 μg/day for children aged 1–3 years and
  • 10 μg/day for infants aged 7–11 months.

Source of vitamin K

It is known that green leafy vegetables, such as lettuce, spinach, cabbage and plant oils such as olive and rapeseed oil are sources of vitamin K:

  • Kale or Spinach = 390 μg/100g
  • Brocolis = 102 μg/100g
  • Avocado = 21 μg/100g
  • Olive oil = 53 μg/100g

Menaquinones or Vitamin K2 is bacterially synthesised. Recent research and the knowledge evolution on fermentation and bacteria shows that dairy products are a good source of K2.

A recent US study shows that K2 was more prevalent in the higher fat dairy and processing conditions can affect the K2 content (starter cultures, fermentation process, fat content). Vitamin K2 is found in considerable levels in cheese, with high variations across the cheese varieties.

Focus on the fermentation

The bacteria of yogurt and fermented milks can produce menaquinones (vitamin K-2).

Different strains of bacteria produce different types of menaquinones (e.g., MK-4, MK-7, MK-9):

  • Lactobacillus species produce various forms of menaquinones (MK-4, MK-7, and MK-9)
  • Streptococcus thermophilus is primarily involved in the initial stages of fermentation, creating an environment that supports the growth of other bacteria
  • Other Lactic Acid Bacteria (LAB) such as Lactococcus, Leuconostoc, and Pediococcus, used in dairy fermentation, can produce different menaquinones

References
  1. (1) Fu X, Harshman SG, Shen X, Haytowitz DB, Karl JP, Wolfe BE, Booth SL. Multiple Vitamin K Forms Exist in Dairy Foods. Curr Dev Nutr. 2017 Jun 1;1(6):e000638
  2. (2) Walther B, Chollet M. Menaquinones, Bacteria, and Foods: Vitamin K2 in the Diet [Internet]. Vitamin K2 - Vital for Health and Wellbeing. InTech; 2017
  3. (3) Zhou, S., Mehta, B.M. and Feeney, E.L. (2022), A narrative review of vitamin K forms in cheese and their potential role in cardiovascular disease. Int J Dairy Technol, 75: 726-737
  4. (4) Schurgers L J and Vermeer C (2000) Determination of phylloquinone and menaquinones in food. Pathophysiology of Haemostasis and Thrombosis 30 298–307
  5. (5) EFSA NDA Panel (EFSA Panel on Dietetic Products, Nutrition and Allergies), Turck D, Bresson J-L et al. (2017) Scientific opinion on the dietary reference values for vitamin K. EFSA Journal 15(5) 4780, 78 pp
YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
Related Posts
Milk matrix matters: why dairy deserves a place in plant-based diets From plate to planet: the challenge of building sustainable diets Gut health: the prebiotic power of lactose Focus on the bioactive peptides in dairy and yogurt
See More
Our Resources
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Experts Interviews
Key Publications
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