Gut Health Revolution: How Probiotics Could Be a Key to Weight Loss

WORDS LIYANA TAN ABDULLAH & DR NURUL HUDA RAZALLI

FEATURED EXPERTS

LIYANA TAN ABDULLAH
BSc Applied Chemistry UM
Student of Master Clinical Nutrition
Universiti Kebangsaan Malaysia
DR NURUL HUDA RAZALLI
Senior Lecturer
Dietetic Programme
Centre for Healthy Ageing and Wellness (H-CARE)
Faculty of Health Sciences
Universiti Kebangsaan Malaysia (UKM)
GETTING TO KNOW PROBIOTICS BETTER
  • Probiotics are live bacteria and yeasts that are beneficial for your health, especially your digestive system. Often referred to as ‘good’ or ‘helpful’ bacteria, they help keep your gut healthy.
  • Probiotics are naturally found in your body, but they can also be ingested through certain foods and supplements.
  • Probiotic products contain selective, beneficial types of microbes to add to the populations already living in your body.
  • They are crucial in maintaining a balanced gut microbiota, the community of microorganisms living in the intestines. The human gut is home to trillions of bacteria, a complex ecosystem that plays a vital role in digesting food, synthesizing nutrients, and defending against pathogens. Probiotics contribute to this ecosystem by enhancing its function and restoring its natural balance when it has been disrupted.
  • Some studies suggest that certain probiotics may aid in weight loss by influencing metabolism and fat storage.
PROBIOTIC PRODUCTS IN THE MARKET
  • Many probiotics are oral supplements designed to be ingested into your gastrointestinal tract.
  • Others are topical products that you can apply to your skin or to the mucous membranes inside your body cavities, like your nose or genitals. These are all places where beneficial microbes commonly live.
  • You can also obtain probiotics from your natural food. Yes, tempeh, yogurt, kefir, kimchi, sourdough bread, and other usually fermented foods are probiotic-rich.
THE LINK BETWEEN PROBIOTICS & OBESITY

Variation in the composition of the gut microbiota results in health deterioration due to the mechanisms they employ to maintain appropriate homeostasis, including immune system modification, metabolic signaling, endocrine signaling, neuronal signaling, and epigenetics.

The condition is closely linked to various metabolic disorders, including elevated cholesterol levels, type 2 diabetes, heart and vascular diseases, and osteoporosis.

Consequently, addressing obesity through prevention and treatment is crucial, more so with the integration of innovative scientific approaches and technologies like artificial intelligence.

Probiotics, regarded by the WHO and FAO in 2002 as beneficial live microorganisms that confer health benefits when consumed in adequate amounts, are a testament to this.

They positively affect the host by establishing themselves within the human body and altering the microbial composition at specific sites. By modulating the mucosal and systemic immune functions or adjusting the intestinal microbiota balance, they facilitate nutrient absorption and intestinal health, offering health-promoting effects whether as single or mixed microorganisms with a defined composition.

The connection between gut health and obesity has become a focal point of modern medical research. Studies suggest that the composition of gut microbiota in obese individuals differs significantly from that of healthy individuals, indicating a potential link between gut microbes and obesity.

Probiotics interact with the host through pattern recognition receptors in intestinal cells, such as Toll-like receptors, and these can play multiple roles in the individual’s body.

The mechanisms of action of probiotics associated with obesity control may be modulation of endogenous microbiota functions that affect interaction with the host, competitive exclusion of pathogens, improved epithelial barrier function and other innate immune responses, modulation of fat absorption and excretion, reduced endotoxemia and inflammation, and modulation of numerous genes involved in hepatic lipogenesis or lipolysis in adipose tissue.

Gut Microbiota and Body Weight Regulation

Research shows that certain strains of gut bacteria are more prevalent in individuals who are obese compared to those who are not. These bacteria may influence weight by affecting the body’s metabolism, increasing energy extraction from food, and altering the way fat is stored in the body.

Probiotics and Weight Loss

Research indicates that specific probiotic strains could be effective for weight loss in obese individuals.

Some studies have found that introducing specific probiotic strains such as Hafnia alvei can help reduce body weight and body mass index (BMI) in obese individuals.

Probiotics may aid weight loss by improving the balance of the gut microbiota, reducing inflammation, and influencing hormones and proteins related to appetite and fat storage.

Prebiotics and Synergistic Effects

Prebiotics, non-digestible fibers that feed beneficial gut bacteria, can also play a role in managing obesity. When combined with probiotics, prebiotics can enhance the growth and activity of healthy gut bacteria, leading to improved gut health and potentially contributing to weight loss.

HOW CAN OUR GUT MICROBIOTA BECOME UNBALANCED?
External Factors

Diet, drug intake, and lifestyle habits—smoking, alcohol intake, and disrupted sleeping habits—which can easily influence the bacterial communities in the gut.

Bacterial Metabolites from the Gut

These metabolites, such as SCFAs, gamma-aminobutyric acid (GABA), and tryptophan, have a substantial influence on the regulation of the gut-brain axis.

For example, even a short-term (5-days) consumption of diets composed entirely of animal or plant products alters the microbial community structure, affecting microbial gene expression among individuals.

Fermentable dietary fibre, prebiotics, and probiotic-based diets contribute to the proliferation of SCFA-producing bacteria, which might influence gut-brain communication and brain function directly or indirectly through immune, endocrine, vagal, and other humoral pathways.

THE CHALLENGES IN USING DIET AS A MEANS TO ACHIEVE & MAINTAIN BALANCED GUT MICROBIOTA

Firstly, individual variability plays a significant role. The gut microbiota is highly personal and can be influenced by genetics, age, diet, lifestyle, and even antibiotic use.

This variability means that what works for one person may not work for another, making personalized nutrition and probiotic supplementation strategies necessary.

Furthermore, modern lifestyles and diets often work against the maintenance of a healthy gut microbiota. Processed foods, high sugar consumption, and the overuse of antibiotics can disrupt the delicate balance of gut bacteria, making it difficult to restore or maintain a healthy gut environment.

Additionally, stress and lack of sleep can also negatively affect gut health, adding another layer of complexity to managing gut microbiota.

Lastly, the current regulatory environment regarding probiotics and dietary supplements can be a challenge for consumers. The market is flooded with products claiming to support gut health, but not all of these products are effective or safe. The lack of stringent regulation and standardized testing protocols makes it challenging for individuals to make informed choices about the probiotics and prebiotics they choose to incorporate into their diets.

WHAT CAN WE DO TO MAINTAIN A HEALTHY GUT MICROBIOTA?

Beyond diet and supplementation, holistic approaches that encompass emotional well-being and physical activities play a crucial role in maintaining a balanced gut microbiota.

Healthy Food and Physical Activities

Use the Malaysian Healthy Plate as simple yet effective guide to help you balance your meals on a 10-inch plate.

Imagine dividing your plate into 4 parts.

  • One quarter is dedicated to carbohydrates like rice, noodles, bread, grains, or tubers, ensuring you have the energy to power through your day.
  • The next quarter is reserved for proteins such as fish, poultry, meat, or legumes, supporting muscle repair and growth.
  • The remaining half is where colourful vegetables and fruits come in, flooding your body with essential vitamins, minerals, and fiber.
Healthy Emotional Well-being
  • Practice activites that promote emotional well-being, such as mindfulness, meditation, adequate sleep, and stress management techniques.

Through a comprehensive approach that includes healthy eating, exercise, and stress reduction, individuals can support their gut microbiota’s balance, thereby enhancing their overall health and well-being.

References:

  1. Coradduzza, D., Sedda, S., Cruciani, S., De Miglio, M. R., Ventura, C., Nivoli, A., & Maioli, M. (2023). Age-related cognitive decline, focus on microbiome: A systematic review and meta-analysis. International journal of molecular sciences, 24(4), 3756. https://doi.org/10.3390/ijms24043756
  2. Dalile, B., Van Oudenhove, L., Vervliet, B., & Verbeke, K. (2019). The role of short-chain fatty acids in microbiota-gut-brain communication. Nature reviews gastroenterology & hepatology, 16(8), 461-478. https://doi.org/10.1038/s41575-019-0157-3
  3. Déchelotte, P., Breton, J., Trotin-Picolo, C., Grube, B., Erlenbeck, C., Bothe, G., Fetissov, S. O., & Lambert, G. (2021). The probiotic strain H. alvei HA4597® improves weight loss in overweight subjects under moderate hypocaloric diet: A proof-of-concept, multicenter randomized, double-blind placebo-controlled study. Nutrients, 13(6), 1902. https://doi.org/10.3390/nu13061902
  4. Jokela, M., Virtanen, M., Batty, G. D., & Kivimäki, M. (2016). Inflammation and specific symptoms of depression. JAMA Psychiatry, 73(1), 87-88. https://doi.org/10.1001/jamapsychiatry.2015.1977
  5. Luoto, R., Kalliomäki, M., Laitinen, K., & Isolauri, E. (2010). The impact of perinatal probiotic intervention on the development of overweight and obesity: Follow-up study from birth to 10 years. International journal of obesity, 34(10), 1531-1537. https://doi.org/10.1038/ijo.2010.50
  6. National Center for Complementary and Integrative Health. (2019, August). Probiotics: What you need to know. https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know
  7. Zhang, J., Mu, J., Li, X., & Zhao, X. (2022). Relationship between probiotics and obesity: A review of recent research. Food science and technology, 42, e47621. https://doi.org/10.1590/fst.47621

Uncovering the Secret Connection Between Hormones and Your Weight

WORDS ANAS ALMASWARY & PROFESSOR DR SUZANA SHAHAR

FEATURED EXPERTS

ANAS ALMASWARY
Master’s Student in Clinical Nutrition
Faculty of Health Sciences
Universiti Kebangsaan Malaysia (UKM)
PROFESSOR DR SUZANA SHAHAR
Dietetic Program
Centre for Healthy Aging and Wellness
Faculty of Health Sciences
Universiti Kebangsaan Malaysia (UKM)

Are you tired of struggling with weight loss or weight gain despite your best efforts at diet and exercise? Do you find yourself constantly wondering why your body refuses to cooperate, leaving you feeling frustrated and defeated?

HOW HORMONES IMPACT YOUR WEIGHT

Hormones regulate our activity in many ways, not just as simple ‘on and off’ switches that determine if we feel like exercising.

They also influence weight gain and loss by controlling energy intake, appetite, and metabolic balance.

Ghrelin

A hormone produced mainly in the gut, ghrelin has been implicated in the regulation of food intake and meal frequency as well as energy balance.

High levels of ghrelin before meals and during fasting act to stimulate appetite by signaling hunger.

The levels of this hormone revert back to normal values after meals, to help regulate appetite and satiety.

Leptin

When you are overweight, your levels of leptin go up to tell your brain you have plenty of energy.

However, people with obesity can develop a resistance to leptin. Even when their leptin levels increase, their brain no longer recognizes the satiety signal, and they continue to overeat.

Weight loss helps to improve leptin sensitivity, making it easier to lose weight.

Insulin

This is another hormone associated with weight management.

It regulates blood sugar levels after meals, and is influenced by how often and what you eat.

Endurance exercises increase insulin sensitivity. This allows the body to better process carbohydrates and store less fat.

Thyroid hormones

Moreover, thyroid hormones (T4 and T3) also help to regulate your metabolism.

If your thyroid hormone levels lower, such as due to an underactive thyroid or hypothyroidism, your digestive system may act at a slower pace, bringing about weight gain.

When your thyroid is overactive (hyperthyroidism), your metabolism speeds up, and you may lose weight.

Cortisol

The stress hormone cortisol has also been shown to play a role in weight control and affects eating behavior by increasing motivation and consumption of junk foods.

Likewise, chronically stressed people may prefer more energy-dense comfort foods, leading to weight gain over time.

KNOWLEDGE LEADS TO UNDERSTANDING

It is important to understand how hormones like ghrelin, leptin, insulin, thyroid hormones, and cortisol interact with lifestyle behaviors such as diet, exercise, sleep, and stress.

This understanding enables the design of personalized weight control strategies. These strategies can help correct hormonal imbalances and support long-term, successful weight manage.

YOU MAY HAVE HORMONAL IMBALANCE & SHOULD SEE A DOCTOR IF YOU:
  • Experience unusual weight gain or loss.
  • Develop increased sensitivity to cold or heat.
  • Have Increased thirst and urination.
  • Experience insomnia or have difficulties in sleeping.
  • Have irregular or heavy periods, missed periods, or painful periods.
  • Experience mood changes such mood swings, anxiety, depression.
  • Experience fatigue or low energy.
  • Are infertile or have difficulties in getting pregnant.
HOW OTHER FACTORS CAN LEAD TO HORMONE IMBALANCES

Several factors can cause hormone imbalances, including genetics, lifestyle choices, stress and anxiety levels, sleep patterns, and diet.

The balance of these factors can affect the hormonal control of ghrelin, cortisol, insulin, GLP-1, and leptin, which are important for appetite control and body weight balance.

For instance, increased psychological stress can affect hormone levels such as cortisol and ghrelin, changing eating behaviors.

Additionally, lack of sleep, poor dietary habits, and a sedentary lifestyle can contribute to hormonal imbalances, which may compromise weight control and metabolism.

Overall, a combination of genetic predisposition and environmental influences can lead to hormonal imbalances, potentially contributing to issues like obesity and difficulties in weight control.

NATURAL STRATEGIES FOR BALANCING YOUR HORMONES
  1. Increasing your water intake
  2. Adjust the macronutrient composition of meals.
  3. Eat more frequent smaller meals with moderate proteins and limited fats.
  4. Ensure that you have adequate sleep
  5. Take steps to reduce stress levels
  6. Incorporate at least 30 minutes of exercise a day into your daily routine.

Addressing these lifestyle factors and their impact on hormone levels can help many people achieve better hormonal balance and support effective weight control

Additionally, working with a team of professionals, including physicians, psychologists, dietitians, nutritionists, and exercise physiologists, for personalized strategies can further enhance hormonal balance and overall weight management.

References:

  1. Monalisa, R. (2015). Role of leptin in obesity. Research journal of pharmacy and technology, 8(8), 1073-1076. http://dx.doi.org/10.5958/0974-360X.2015.00185.7
  2. Schwarz, N. A., Rigby, B. R., La Bounty, P., Shelmadine, B., & Bowden, R. G. (2011). A review of weight control strategies and their effects on the regulation of hormonal balance. Journal of nutrition and metabolism, 2011, 237932. https://doi.org/10.1155/2011/237932
  3. Severo, J. S., Morais, J. B. S., de Freitas, T. E. C., Andrade, A. L. P., Feitosa, M. M., Fontenelle, L. C., de Oliveira, A. R. S., Cruz, K. J. C., & do Nascimento Marreiro, D. (2019). The role of zinc in thyroid hrmones metabolism. International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal international de vitaminologie et de nutrition, 89(1-2), 80–88. https://doi.org/10.1024/0300-9831/a000262
  4. Treasure, N.-O., Johnkennedy, N., Chinyere, O., Amarachi, I. P., & Chioma, N. (2022). The perspective of hormonal imbalance in humans: A review. Acta Scientific Clinical Case Reports, 3(11). https://www.researchgate.net/publication/368720563_Acta_Scientific_Clinical_Case_Reports_The_Perspective_of_Hormonal_Imbalance_in_Humans_A_Review_Case_Report

Concerned about Food Additives & Food Safety? You Should Read This!

WORDS TI MEI JUN & DR NURUL HUDA RAZALLI

FEATURED EXPERTS

TI MEI JUN
Student of Master Clinical Nutrition
Faculty of Health Sciences
Universiti Kebangsaan Malaysia (UKM)
DR NURUL HUDA RAZALLI
Senior Lecturer
Dietetic Programme
Centre for Healthy Ageing and Wellness (H-CARE)
Faculty of Health Sciences
Universiti Kebangsaan Malaysia (UKM)

More than 200 diseases, ranging from cancer to diarrhoea, are brought on by contaminated food that contains dangerous bacteria, viruses, parasites or chemical.

Malaysia had an incidence of 60 cases of food and water borne disease per 100,000 people, with 56% being food poisoning.

Hence, food safety is crucial to ensure that food, when prepared or consumed in accordance with its intended usage, would not harm consumers.

4 FACTS THAT WE SHOULD KNOW ABOUT FOOD ADDITIVES
  1. According to Codex Alimentarius Commission—also known as the ‘Food Code’ published by the Food and Agriculture Organization of the United Nations (FAO) and World Health Organization—any substance that is not typically used as an ingredient in food or consumed as food on its own is considered a food additives, regardless of its nutritional value.
  2. Food additives are added to processed foods to serve several functions, most prominently the prevention of food spoilage, improvements in flavour or texture and other desired qualities, and the provision of certain colours and flavours.
  3. Food additives are applied in the production and processing of almost all food types.
  4. Only specific foods may have food additives added to them, and only to the extent allowed by the Food Regulations of 1985.
EXAMPLES OF COMMON FOOD ADDITIVES
Soybean To maintain food consistency
Beet A colouring agent
Tartazine A colouring agent
Aspartame An artificial sweetener
Monosodium glutamate (MSG) A flavour enhancer
Lecithin Thickening and stabilizing agent
Guar gum Thickening and stabilizing agent
Benzoic acid A preservative
Sorbic acid A preservative
5 TIPS FOR CONSUMERS TO REDUCE EXPOSURE TO HARMFUL ADDITIVES
  1. People with allergies or sensitivity to certain food ingredients should closely read labels when shopping for processed foods.
  2. Buy fresh and whole food to minimize exposure of food additives and contaminants.
  3. Proper storage and handling of food materials are crucial to prevent contamination. Wash and peel foods, such as apples and eggs, to remove dirt and pesticides.
  4. Purchase food from stalls that demonstrate good hygiene practices, such as covering and properly packaging their food.
  5. Buy food that is prepared fresh upon ordering, rather than food that was cooked earlier and not maintained at the appropriate temperature.

References:

  1.  Halim, N. R. A., Mutalib, S. A., Ghani, M. A., & Hashim, H. (2024). Food safety regulations implementation and their impact on food security level in Malaysia: A review. International food research journal, 31(1), 20-31. https://doi.org/10.47836/ifrj.31.1.02
  2. Laganà, P., Avventuroso, E., Romano, G., Gioffré, M. E., Patanè, P., Parisi, S., Moscato, U., & Delia, S. (2017). The Codex Alimentarius and the European legislation on food additives. In P. Laganà, E. Avventuroso, G. Romano, M. E. Gioffré, P. Patanè, S. Parisi, U. Moscato, & S. Delia (Eds.), Chemistry and hygiene of food additives (pp. 23-32). Springer International Publishing.
  3. Lalani, A., Pouyani, N., Askari, A., Tavajohi, S., Akbari, S., & Jafarzadeh, E. (2024). Food additives, benefits, and side effects: A review article. Journal of chemical health risks, 1(1), 1. https://doi.org/10.22034/jchr.2023.1967340.1619
  4. Liang, X. (2023). Impact of food additives in ultra-processed food on human health. Theoretical and natural science, 6, 437-444. http://dx.doi.org/10.54254/2753-8818/6/20230321
  5. Ukwo, S., Udo, I., & Ndaeyo, N. (2022). Food additives: Overview of related safety concerns. Food science & nutrition research, 5(1), 1-10. http://dx.doi.org/10.33425/2641-4295.1052

MADSA Calls for More Efforts to Safeguard Dietary Supplements in Malaysia

WORDS DR RAJENDRAN MANICKAVASAGAM

FEATURED EXPERT
DR RAJENDRAN MANICKAVASAGAM
Malaysian Dietary Supplement Association (MADSA)

Since the onset of COVID-19, Malaysians have been taking extra care of their health.

In fact, there has been a steady demand for dietary supplements propelled by this new collective awareness towards our overall wellbeing.

However, recent price hikes have raised the average living costs in Malaysia. For some, they may have to cut back on added expenses, which includes dietary supplements.

This situation opens doors for devious, illegal activities to take place within the market, especially through e-commerce websites where counterfeit supplements are sold at absurdly low prices.

For instance, a single joint support supplement may cost RM120 to RM180 at pharmacies, but some unscrupulous sellers offer the same product for only RM38.

Additionally, certain platforms and sellers may take advantage of unassuming consumers by offering attractive discounts and vouchers, further expanding this perpetual market of deceit in terms of people’s health and wellbeing.

VERY CHEAP SUPPLEMENTS: WHAT’S THE CATCH?

The allure of a good bargain can be extremely compelling, especially when one only needs to pay a fraction of the original price. However, the consequences of purchasing from unverified vendors or websites can be severe.

Counterfeits

A multitude of these sellers often operate without the necessary quality control measures.

Without proper scrutiny, these unscrupulous vendors can easily pass off fake supplements as genuine, putting consumers at risk of ingesting unknown and possibly harmful substances.

These products also may not follow proper standards of procedures, leading to higher chances of improper handling and contamination.

Effects on the Local Supplement Market

In addition to the health risks, these unverified sources also undermine the integrity of Malaysia’s legitimate nutritional supplements market, which is valued at USD $644.88 million in 2023.

Certified brands are finding it increasingly harder to earn customers’ trust who have been victims to disingenuous sellers.

THE NEED FOR REGULATORY RECOGNITION TO PROTECT CONSUMERS

In spite of these malicious activities, Malaysia upholds strict laws and regulations to govern the manufacturing and labelling of dietary supplements.

This includes mandatory registration of documented evidence and stringent timelines for health supplements. While some counterfeit products may slip through the cracks, the Ministry of Health, via the National Pharmaceutical Regulatory Agency (NPRA), has laid out various safeguarding measures to help consumers identify the legitimacy of a product.

The Ministry of Health has also mandated that all certified health supplements must be marked with the holographic sticker called the FarmaTag, which is extremely hard for counterfeit producers to replicate. The sticker also includes an MOH-issued QR Code, a gradient design, and holographic serial and pin numbers.

Additionally, the Health Ministry has released a mobile app called FarmaChecker to help consumers confirm a product’s certification status online by scanning its QR code or typing in its serial number.

At the same time, the NPRA continues to ensure the safety and efficacy of dietary supplements, mandating safety data for supplements with new or innovative ingredients. Similarly, the Malaysian Dietary Supplement Association (MADSA) has also worked hand-in-hand with the government to promote and increase awareness of health supplements and its benefits to all Malaysians.

With the collective effort by both the government and consumers alike, we can work towards a future where all our nutritional supplements are safeguarded from the unethical practices of counterfeit producers.

By being mindful of the sources of our purchases, especially when the products involve our health and wellbeing, we can nurture a safe and healthy supplements market in Malaysia.

After all, bargaining our health for cheaper costs will never be worth the price.

MADSA CALLS MALAYSIANS TO BE VIGILANT

MADSA advises Malaysian consumers to always make sure that online supplements have been registered by the NPRA.

Check if the product has an MAL number, which verifies that it has been approved by the NPRA.

If the product that’s delivered doesn’t have such identification, return and request for a refund and report this matter to the Ministry of Health.

Human Clinical Trial Shows That Tocotrienol-Incorporated Oats Can Benefit People With Metabolic Syndrome (Mets)

This pioneering clinical trial, led by Dr Lee Lai Kuan from Universiti Sains Malaysia, involved 81 MetS patients that consumed two sachets (equivalent of 60 g) of Bioley Toco Oats daily for up to 12 weeks.

RESULTS
Improved Key MetS Parameters
√ 5.5% reduction in fasting blood sugar.
√ 4.3% reduction in diastolic blood pressure.
√ 23% increase in HDL (good) cholesterol.
√ 11.8% reduction in blood triglycerides.

Enhanced Antioxidant Levels
√ Significantly elevated total antioxidant capacity (TAC) and superoxide dismutase (SOD) levels.
√ Reduced protein carbonyl concentration, a marker of oxidative stress.

Anti-Inflammatory Effects
Lowered concentrations of multiple inflammatory biomarkers such as tumour necrosis factor-α (TNF-α), histidine-sensitive C-reactive protein (hs-CRP), interleukin-6 (IL-6), and matrix metalloproteinase-3 (MMP-3). Tolerance Participants did not show any gastrointestinal side effects after prolonged consumption of Bioley Toco Oats.

Tolerance
Participants did not show any gastrointestinal side effects after prolonged consumption of Bioley Toco Oats.

CONCLUSION
The clinical trial findings demonstrate the potential of Bioley Toco Oats in improving metabolic parameters, enhancing antioxidant capacity, and reducing inflammation in individuals with metabolic syndrome.

IMPORTANT NOTE
This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary. A balanced diet and regular exercise are essential for good health. This product should not replace conventional treatments or consultations with qualified healthcare professionals for any medical condition.
Always seek proper medical advice for diagnosis and treatment.

 

This is an educational article brought to you by

References:

1.    Tan, D. T., Khor, H. T., Low, W. H., Ali, A., & Gapor, A. (1991). Effect of a palm-oil-vitamin E concentrate on the serum and lipoprotein lipids in humans. The American journal of clinical nutrition, 53(4 Suppl), 1027S–1030S.
https://doi.org/10.1093/ajcn/53.4.1027S
2.    Ajuluchukwu, J. N., Okubadejo, N. U., Mabayoje, M., Ojini, F. I., Okwudiafor, R. N., Mbakwem, A. C., Fasanmade, O. A., & Oke, D. A. (2007). Comparative study of the effect of tocotrienols and -tocopherol on fasting serum lipid profiles in patients with mild hypercholesterolaemia: a preliminary report. The Nigerian postgraduate medical journal, 14(1), 30–33.
https://pubmed.ncbi.nlm.nih.gov/17356586/
3.    Mottram, P., Shige, H., & Nestel, P. (1999). Vitamin E improves arterial compliance in middle-aged men and women. Atherosclerosis, 145(2), 399–404. https://doi.org/10.1016/s0021-9150(99)00073-8
4.    Khanna, S., Roy, S., Parinandi, N. L., Maurer, M., & Sen, C. K. (2006). Characterization of the potent neuroprotective properties of the natural vitamin E alpha-tocotrienol. Journal of neurochemistry, 98(5), 1474–1486.
https://doi.org/10.1111/j.1471-4159.2006.04000.x
5.    Mangialasche, F., Kivipelto, M., Mecocci, P., Rizzuto, D., Palmer, K., Winblad, B., & Fratiglioni, L. (2010). High plasma levels of vitamin E forms and reduced Alzheimer’s disease risk in advanced age. Journal of Alzheimer’s disease : JAD, 20(4), 1029–1037.
https://doi.org/10.3233/JAD-2010-091450

Students from the UTAR Faculty of Arts and Social Sciences (FAS) Brings the Love Canteen to Ipoh and Kampar

WORDS LIM TECK CHOON

Food insufficiency, also known as food scarcity and food insecurity, describes a lack of adequate food and nutrition to meet dietary needs.

It’s a global crisis affecting millions, with adverse impacts on health, productivity, and human potential.

According to a paper published in 2021, the prevalence of household food insecurity in Malaysia was “unexpectedly high”. Chief affected demographics are the Orang Asli, low-income household or welfare-recipient households, university students, and the elderly.

UTAR STUDENTS PLAY THEIR PART IN HELPING OUT PEOPLE EXPERIENCING FOOD INSUFFICIENCY

To raise awareness about food insufficiency in underprivileged communities, 16 students from the Universiti Tunku Abdul Rahman (UTAR) Faculty of Arts and Social Sciences (FAS) brought the Love Canteen campaign in Ipoh and Kampar.

These are final-year Bachelor of Communication (Honours) Public Relations students that have previously successfully conducted two food distribution activities under the Love Canteen campaign.

DESTINATION: IPOH

In late February, the team effectively distributed 1,000 food packs throughout the city of Ipoh to individuals in need, including the elderly and those facing financial hardships. This was made possible with close collaboration with Pertubuhan Amal Ai Xin Fan Tong.

The volunteers were divided into two teams that, between them, diligently worked to prepare a large quantity of ingredients while ensuring that the nutritional values in these food packs were able to help meet the recipient’s recommended nutritional intake.

According to student volunteer Tay Yong Qi, “This programme taught me that some people can’t access food easily. It made me realize how important it is to appreciate the food we have.”

Kuan Chu Yie, the treasurer of the Love Canteen campaign, added: “It was heart-wrenching to see elderly people living alone, especially in homes falling apart.”

Pertubuhan Amal Ai Xin Fan Tong Coordinator Assistant Adele Siew Li Me praised the effort. “The onset of a substantial number of individuals facing financial distress due to the Movement Control Order (MCO) has prompted us to extend our support during this challenging period,” she says.

She elaborates further: “Consequently, Pertubuhan Amal Ai Xin Fan Tong initiated a comprehensive aid programme, which encompasses not only distributing freshly prepared meals but also delivering essential goods and vegetables to low-income communities. This effort aims to alleviate their financial strain and uphold the mission of ensuring ‘A full stomach for all’.”

DESTINATION: KAMPAR

During early March, the Love Canteen campaign headed over to Kampar, where approximately 100 elderly individuals were able to enjoy meals provided by Pertubuhan Amal Ai Xin Fan Tong.

Following this, the group devoted the remaining half of the day to distributing food to various other charity organizations, including Beautiful Gate for the Disabled Foundation, I Care Center, Pusat Jagaan Kasih Sayang Kampar and Rumah Orang Tua Gopeng.

A PROGRAMME TO RAISE AWARENESS ON FOOD SCARCITY

Leong Kah Ding, Secretary II of the Love Canteen campaign, expressed his belief that the Love Canteen volunteering programme and the upcoming on-campus exhibition would help raise awareness among university students and the public regarding the importance of achieving food sufficiency.

To achieve this aim, the Love Canteen project also hosted an exhibition on 26 and 27 March 2024 to showcase their journey and knowledge, with the aim of educating the public on achieving food sufficiency. The exhibition was held in the foyer of Dewan Tun Dr Ling Liong Sik, Kampar.

To find out more about Love Canteen, please visit www.linktr.ee/lovecanteenutar (link opens in a new tab).

Reference: Sulaiman, N., Yeatman, H., Russell, J., & Law, L. S. (2021). A food insecurity systematic review: Experience from Malaysia. Nutrients, 13(3), 945. https://doi.org/10.3390/nu13030945

 

Is Mycoprotein the Sustainable Protein Solution We’ve Been Searching for?

WORDS ALFRED C CHEUNG

FEATURED EXPERT
ALFRED C CHEUNG
Certified Food Scientist
Co-Founder of Ultimeat
SUSTAINABLE, ALTERNATIVE OPTIONS FOR PROTEIN ARE SOARING IN POPULARITY

In fact, according to the strategic consulting firm EY-Parthenon, the alternative protein market is projected to reach US$17.4 billion in 2027!

Locally, leading data and analytics company GlobalData reports that the Malaysian meat substitutes market is set to expand at a value compound annual growth rate or CAGR of 7.4% throughout 2023 to 2027.

BUT WHAT ARE THE OPTIONS FOR ALTERNATIVE PROTEIN IN THE MALAYSIAN MARKET?

Typically, the average Malaysian supermarket will carry a range of plant-based proteins like soy-based tofu or wheat-based seitan, and many of these products are great choices. Not only do they have a lower environmental impact in comparison to animal agriculture, but they also make up an essential part of vegetarian and vegan diets, with the necessary amino acids for building and repairing tissues in the body.

However, Malaysians love trying new and interesting foods—and there is a lesser known and potentially more suitable alternative protein out there!

Let me introduce you to the wonderful world of mycoprotein, a fungi-derived product, and how it’s an underrated, viable, and eco-friendly alternative to traditional animal proteins.

THE FUNDAMENTALS OF FUNGI

Mycoprotein is created through a process known as biomass fermentation.

Basically, this process utilizes the high-protein content and rapid growth of fungi to efficiently make large amounts of protein-rich food.

Since fermentation is a natural process, this has the added benefit of being much cheaper than other methods of creating alternative protein products.

Take extrusion, for example, which uses moisture, high heat and mechanical energy to produce meat substitutes in a matter of seconds. While the extrusion process is quicker, it is significantly more expensive. In contrast, fermentation uses less energy and utilizes carbon and nitrogen sources, which as a bonus is better for the environment!

RESEMBLES TRADITIONAL MEAT IN TASTE & TEXTURE

The use of fungi to produce mycoproteins also allows for a closer approximation of taste and texture in comparison to meat.

In fact, the mycelium, the network of threads throughout fungi, branches and develops in a surprisingly similar pattern to real meat muscles during the fermentation process.

This elevates the authenticity of mycoprotein as well as give mycoprotein a closer resemblance to traditional meat in terms of texture and taste. This distinguishes it from other plant-based proteins that often lack such genuine resemblance.

THE NUTRITIONAL MERITS OF MYCOPROTEIN

Mycoprotein provides high levels of protein and fibre while containing low fat, low sodium, and zero cholesterol.

Additionally, its protein quality surpasses that of some conventional meats. When mycoprotein-based products are cultivated from mushrooms specifically, they can boast high levels of glutamic acid, an amino acid that helps with metabolism, brain, and cardiac functions.

FROM FUNGI TO FEAST

At the heart of it all, choosing mycoprotein doesn’t just offer a sustainable and nutritious option but a cost-effective solution, as well.

In this sense, mycoprotein products provide Malaysians with a high-quality alternative protein at a reasonable price, paving a path towards a meat-free future.

Strengthen Your Defence Against Illnesses with a Hidden Ally

WORDS ANAS ALMASWARY & PROFESSOR DR SUZANA SHAHAR

FEATURED EXPERTS

ANAS ALMASWARY
Master’s Student in Clinical Nutrition
Faculty of Health Sciences
Universiti Kebangsaan Malaysia (UKM)
PROFESSOR DR SUZANA SHAHAR
Dietetic Program
Centre for Healthy Aging and Wellness
Faculty of Health Sciences
Universiti Kebangsaan Malaysia (UKM)

When we feel a scratchy throat or struggle to breathe, our first thought is usually hospitals. But what if I told
you there’s a simple remedy in your kitchen?

Let’s explore how the anti-inflammatory diet can actually boost our immune system, especially when it comes to respiratory health.

THE TROUBLE WITH PRO-INFLAMMATORY DIETS

Our body’s immune system is like a superhero that fights off infections and heals injuries, and inflammation is its natural power.

But here’s the twist: if not kept in check, inflammation can turn into a villain that causes chronic diseases. Hence, the foods we consume can either be a superhero sidekick or a troublemaker!

A pro-inflammatory diet influences our immune system’s balance in bad way, increasing the inflammation in our body.

Such a diet, measured by the Adapted Dietary Inflammatory Index (ADII), is associated with systemic inflammation and reduced kidney function in older adults. Chronic low-grade inflammation is believed to be one possible pathway linking this dietary pattern to kidney dysfunction.

EXAMPLES TO PRO-INFLAMMATORY FOODS

  • Red and processed meats
  • Refined sugars
  • Fried foods
  • Margarine or shortening
  • Alcohol
  • Sodas

Researchers found that a higher ADII is related to higher levels of C-reactive protein (CRP), a marker of inflammation, and lower estimated glomerular filtration rates (eGFR), an indicator of kidney function.

Hence, a proinflammatory diet can lead to both systemic inflammation and reduced kidney function.

THE BENEFITS OF AN ANTI-INFLAMMATORY DIET

Generally, an anti-inflammatory diet should include sources of low-fat protein, colourful no- starchy carbohydrates, healthy fats like extra virgin olive oil, supplementation of omega 3 fatty acids, and foods rich in polyphenols.

An anti-inflammatory diet keeps insulin levels stable and cuts down on omega 6-fatty acids, which is crucial for beating silent inflammation.

Found in vibrant non-starchy veggies and fruits, polyphenols included in this diet put the brakes on inflammation by targeting a key player called nuclear factor (NF-κB). These polyphenols activate AMP kinase, a central switch controlling metabolism, including blood sugar levels.

The anti-inflammatory diet goes the extra mile by reducing chronic inflammation at the cellular level and tweaking gene expression. The result is lower risk of chronic diseases like obesity, metabolic syndrome, and diabetes.

NUTRIENTS EXAMPLES OF FOODS TIPS
Lean sources of proteins Chicken, fish, or protein-rich vegetarian sources like tofu
or legumes.		 Consume approximately the size and thickness of the palm of your
hand.
Colourful carbohydrates Vegetables like broccoli, spinach, carrots, bell peppers; fruits like guava and dragon fruits. Fill two-thirds of your plate with
non-starchy vegetables and
substantial amounts of fruits
These foods will help maintain a
low glycemic load and provide adequate levels of polyphenols.
Healthy fats Vegetable oils. Use in cooking or drizzle over salads and vegetables.
Omega-3 fatty acids Fatty fish such as salmon, mackerel, tuna, and sardines. Avoid deep frying; omega-3 fatty acids will be lost if you do this.

References:

  1. Bikman, B. (2020). Why we get sick: The hidden epidemic at the root of most chronic disease–and how to fight it. BenBella Books.
  2. Eleazu C. O. (2016). The concept of low glycemic index and glycemic load foods as panacea for type 2 diabetes mellitus; prospects, challenges and solutions. African health sciences, 16(2), 468–479. https://doi.org/10.4314/ahs.v16i2.15
  3. Estruch R. (2010). Anti-inflammatory effects of the Mediterranean diet: The experience of the PREDIMED study. The proceedings of the Nutrition Society, 69(3), 333–340. https://doi.org/10.1017/S0029665110001539
  4. Galland L. (2010). Diet and inflammation. Nutrition in clinical practice : official publication of the American Society for Parenteral and Enteral Nutrition, 25(6), 634–640. https://doi.org/10.1177/0884533610385703
  5. Grimes, K. (2011). The everything anti-inflammation diet book: The easy-to-follow, scientifically-proven plan to reverse and prevent disease lose weight and increase energy slow signs of aging live pain-free. Simon and Schuster.
  6. Lyons, C. L., & Roche, H. M. (2018). Nutritional Modulation of AMPK-Impact upon Metabolic-Inflammation. International journal of molecular sciences, 19(10), 3092. https://doi.org/10.3390/ijms19103092
  7. O’Neil, A., Shivappa, N., Jacka, F. N., Kotowicz, M. A., Kibbey, K., Hebert, J. R., & Pasco, J. A. (2015). Pro-inflammatory dietary intake as a risk factor for CVD in men: A 5-year longitudinal study. The British journal of nutrition, 114(12), 2074–2082. https://doi.org/10.1017/S0007114515003815
  8. Oprea, E. (2021). The power plate diet: Discover the ultimate anti-inflammatory meals to fat-proof your body and restore your health. Rodale Books.
  9. Rudnicka, E., Suchta, K., Grymowicz, M., Calik-Ksepka, A., Smolarczyk, K., Duszewska, A. M., Smolarczyk, R., & Meczekalski, B. (2021). Chronic low grade inflammation in pathogenesis of PCOS. International journal of molecular sciences, 22(7), 3789. https://doi.org/10.3390/ijms22073789
  10. Sears B. (2015). Anti-inflammatory diets. Journal of the American College of Nutrition, 34 Suppl 1, 14–21. https://doi.org/10.1080/07315724.2015.1080105
  11. Shivappa, N., Bonaccio, M., Hebert, J. R., Di Castelnuovo, A., Costanzo, S., Ruggiero, E., Pounis, G., Donati, M. B., de Gaetano, G., Iacoviello, L., & Moli-sani study Investigators (2018). Association of proinflammatory diet with low-grade inflammation: results from the Moli-sani study. Nutrition (Burbank, Los Angeles County, Calif.), 54, 182–188. https://doi.org/10.1016/j.nut.2018.04.004
  12. Xu, H., Sjögren, P., Ärnlöv, J., Banerjee, T., Cederholm, T., Risérus, U., Lindholm, B., Lind, L., & Carrero, J. J. (2015). A proinflammatory diet is associated with systemic inflammation and reduced kidney function in elderly adults. The journal of nutrition, 145(4), 729–735. https://doi.org/10.3945/jn.114.205187

Mealtime Strategies to Transform the Lives of People with Type 2 Diabetes

WORDS LIYANA TAN ABDULLAH, DR HARVINDER KAUR GILCHARAN SINGH & DR KANIMOLLI ARASU

FEATURED EXPERTS

LIYANA TAN ABDULLAH
BSc Applied Chemistry UM
Student of Master Clinical Nutrition
Universiti Kebangsaan Malaysia
DR HARVINDER KAUR GILCHARAN SINGH
Senior Lecturer
Centre for Community Health Studies (ReaCH) Faculty of Health Sciences
Universiti Kebangsaan Malaysia (UKM)
DR KANIMOLLI ARASU
Dietitian and Senior Lecturer
IMU Division of Nutrition & Dietetics
International Medical University (IMU)

Type 2 diabetes mellitus (T2DM) poses a significant public health challenge in Malaysia, mirroring a global trend of increasing prevalence.

According to the International Diabetes Federation (IDF), there are almost 463 million people suffering from T2DM worldwide. In Malaysia, this chronic condition is on the rise, with approximately 1 in 5 adults living with diabetes according to 2019 National Health and Morbidity Survey.

THE COST OF TREATING T2DM IN MALAYSIA IS INCREASING DAY BY DAY

Globally, total annual cost for treating diabetes in 2022 was estimated to be USD412.9 billion, which include USD306.6 billion for direct medical costs and $106.3 billion for indirect costs attributable to diabetes.

T2DM has a huge socioeconomic implication with an estimated cost of RM 4.38 billion in 2017 to treat T2DM and its complications, according to a report published by the Malaysian Ministry of Health (MOH) and the World Health Organization (WHO).

Additionally, people with T2DM suffer from complications such as heart disease, chronic kidney disease, nerve damage, vision and/or hearing problems, and mental health issues when the disease is poorly managed. Consequently, it leads to poor quality of life among Malaysians living with T2DM.

There is a need for public awareness and caution when managing T2DM. This article aims to provide comprehensive insights of the risk factors associated with T2DM and lifestyle strategies for effective diabetes management.

WHAT IS TYPE 2 DIABETES?

T2DM is a chronic health condition characterized by increased sugar (glucose) levels in the blood.

An overview of T2DM. Click on the image for a larger and clearer version.

Following a meal, our body processes the ingested food, generating sugar, specifically glucose molecules. Glucose molecules are then released into the blood stream.

Concurrently, the pancreas secretes insulin hormone to control and maintain our blood glucose level. Insulin helps our cells to utilize sugars as a source of energy for the body.

In people with T2DM, their body cannot produce sufficient insulin or there is a problem in the effective utilization of insulin. Thus, blood glucose level remains high, causing multiple complications.

RISK FACTORS OF T2DM

Various risk factors, including overweight and obesity, have been identified in association with T2DM.

Overweight and obesity

The mechanisms that link obesity with insulin resistance are still uncertain. However, some studies suggest that people with obesity have fewer insulin receptors, especially in the skeletal muscle, liver and adipose tissue, than lean people.

Excessive weight gain is posited as a potential factor contributing to the impairment of insulin function, possibly linked to the detrimental effects of fat accumulation in tissues such as the muscles and liver.

Other risk factors

Besides obesity, other risk factors for T2DM includes combination of environmental and genetic risk factors. Even though strong correlation between genetic risk factors and T2DM are found in many studies, environmental risk factors remain as crucial in the development of T2DM.

Therefore, specific strategies such as promotion of physical activity, healthy lifestyle and healthy dietary patterns combined with interventions to reduce the rate of obesity could reduce increasing number of T2DM incidences in near future.

MEALTIME STRATEGIES FOR PEOPLE WITH T2DM

Here are some important strategies recommended by Ministry of Health Malaysia.

Portion control is crucial.

People with T2DM are recommended to have:

  • 2 servings of carbohydrates for breakfast.
  • 2 to 3 servings for lunch and dinner, respectively.
  • 1 to 2 servings of snack.

You can use your hand as a visual guide to determine portion sizes of your foods.

NUTRIENTS EXAMPLES SIZE OF 1 PORTION
Carbohydrates Rice The size of your fist.
Protein Tenggiri fish The size of your palm.
Fats Butter The size of the tip of your thumb.
Dietary fibre Green vegetables 2 hands full.

Additionally, you can also adhere to their specific recommended portions by following the Malaysian healthy plate such as the quarter, quarter half concept.

  1. Pick a dinner plate of 9-inch or 23-cm diameter.
  2. Fill half the plate with non-starchy vegetables, such as salad, green beans, broccoli, cauliflower, cabbage, or carrot.
  3. Fill one quarter with a lean protein, such as chicken, fish, turkey, beans, tempeh, tofu, or eggs.
  4. Fill the remaining quarter with carbohydrate-rich foods such as rice, pasta, noodles, corn, or other wholegrains. Note that a cup of milk counts as carbohydrate.
  5. Choose water or a low-calorie drink such as unsweetened fruit juice or tea to go with your meal.
  6. You can also add 2 serving of fruits per day as part of your diet.
Consume high-fibre food such as fresh fruits and vegetables.

Foods containing high amounts of soluble fibres such as apples, citrus fruits, barley, and beans help to prevent sugar spikes as they slow down the digestion process.

However, these foods also contain carbohydrates and thus, you need to watch the portion sizes.

Choose wholegrains instead of simple carbohydrates.
EXAMPLES OF SIMPLE CARBS EXAMPLES OF COMPLEX CARBS
  • White bread
  • White pasta
  • White rice
  • Cakes
  • Cookies
  • Candy
  • Ice cream
  • Non-diet sodas
  • Sugar cereals
  • Sweetened drinks
  • Whole wheat bread
  • Brown rice
  • Starchy vegetables
  • Fruit
  • Beans
  • Lentils
  • Quinoa
  • Oats
  • Sweet potatoes
  • Chia seeds
Avoid or limit intake of foods high in sodium as these foods may lead to high blood pressure.

Examples of high sodium foods include salty snacks, fast food, pickles, and gravies.

Low sodium foods include whole foods such as fresh fruits and vegetables, unsalted foods or snacks, herbs and spices.

Consume healthy fats such as foods rich in unsaturated fatty acids.

Examples of fgood sources of unsaturated fatty acids include fish, nuts and seeds.

Avoid or limit intake foods high in saturated fats such as processed meat, cheese, and fatty meat.

Avoid or limit sugar sweetened beverages such as canned drinks or carbonated drinks.

These beverages add to your total calorie intake and lead to increased blood glucose levels.

People with T2DM can opt for unsweetened coffee or tea.

Avoid or limit alcohol drinks and cigarettes smoking.
Lead an active lifestyle by doing exercises.

Perform moderate-intensity exercises such as cycling less than 20km/hour, water aerobics, mowing the lawn, actively playing with children for 150 minutes per week.

Perform for at least 90 minutes per week vigorous exercise such as race walking, hiking uphill, aerobics, swimming, and cycling uphill.

Additionally, aim for at least 2 sessions per week of muscle strengthening exercises such as push-ups, squats and abdominal crunches.

Consult a healthcare professional on the appropriate types and frequency of exercise. as some individuals may need personalized exercise regime—especially the older adults, elderly and those with chronic conditions.

It is also recommended to check blood glucose levels before engaging in vigorous exercise regimes.

Consume adequate fluids to maintain good hydration status during exercise.

OTHER USEFUL TIPS
Monitoring carbohydrates intake is essential.

A dietitian can provide guidance on estimating carbohydrates intake through techniques such as carbohydrates counting or maintaining a food diary. These approaches enable people with T2DM to understand how different foods impact their blood sugar levels. It is important to pair carbohydrates counting with the blood glucose levels and medication intake.

Always monitor at home the blood sugar level for those who are at risk of hypo- or hyperglycaemia, using a blood glucose meter.

Self-monitoring of blood glucose level is important to ensure blood glucose stays within the recommended levels and it helps to prevent hypo- or hypoglycemia.

It can be done in a fasting state before and/or 2 hours after a meal.

People with T2DM should adhere to anti-diabetic medications dosage intake and insulin injection regimen to help improve blood glucose control.

Always seek guidance from healthcare professionals to manage your diabetes effectively.

Keeping a close watch on overall carbohydrates and sugar consumption remains a fundamental strategy for achieving optimal blood sugar control in people with T2DM.

Besides, people with T2DM should possess awareness and understanding of all the recommendations and guidelines provided by their healthcare professionals.

References:

  1. CPG Secretariat, Health Technology Assessment Section. (2020). Clinical practice guidelines: Management of type 2 diabetes mellitus (6th ed.). Ministry of Health Malaysia. https://www2.moh.gov.my/moh/resources/Penerbitan/CPG/Endocrine/CPG_T2DM_6th_Edition_2020_13042021.pdf
  2. Nasir, B.M., Abd. Aziz A., Abdullah, M.R., & Mohd Noor, N. (2012). Waist height ratio compared to body mass index and waist circumference in relation to glycemic control in Malay type 2 diabetes mellitus patients, Hospital Universiti Sains Malaysia. International journal of collaborative research on internal medicine & public health (IJCRIMPH), 4, 406. https://www.researchgate.net/publication/281629114_Waist_height_ratio_compared_to_body_mass_index_and_waist_circumference_in_relation_to_glycemic_control_in_Malay_type_2_diabetes_mellitus_patients_Hospital_Universiti_Sains_Malaysia
  3. Bener, A., Zirie, M., & Al-Rikabi, A. (2005). Genetics, obesity, and environmental risk factors associated with type 2 diabetes. Croatian medical journal, 46(2), 302–307.
  4. Ganasegeran, K., Hor, C. P., Jamil, M. F. A., Loh, H. C., Noor, J. M., Hamid, N. A., Suppiah, P. D., Abdul Manaf, M. R., Ch’ng, A. S. H., & Looi, I. (2020). A systematic review of the economic burden of type 2 diabetes in Malaysia. International journal of environmental research and public health, 17(16), 5723. https://doi.org/10.3390/ijerph17165723
  5. Gardner, C. D., Trepanowski, J. F., Del Gobbo, L. C., Hauser, M. E., Rigdon, J., Ioannidis, J. P. A., Desai, M., & King, A. C. (2018). Effect of low-fat vs low-carbohydrate diet on 12-month weight loss in overweight adults and the association with genotype pattern or insulin secretion: The DIETFITS randomized clinical trial. JAMA, 319(7), 667–679. https://doi.org/10.1001/jama.2018.0245
  6. Kojta, I., Chacińska, M., & Błachnio-Zabielska, A. (2020). Obesity, bioactive lipids, and adipose tissue inflammation in insulin resistance. Nutrients, 12(5), 1305. https://doi.org/10.3390/nu12051305
  7. Feisul, I. M., Azmi, S., Mohd Rizal, A. M., Zanariah, H., Nik Mahir, N. J., Fatanah, I., Aizuddin, A. N., & Goh, A. (2017). What are the direct medical costs of managing type 2 diabetes mellitus in Malaysia?. The medical journal of Malaysia, 72(5), 271–277.
  8. Shafie, A., & Ng, C.H. (2020). Estimating the costs of managing complications of type 2 diabetes mellitus in Malaysia. Malaysian journal of pharmaceutical sciences, 18, 15-32. 10.21315/mjps2020.18.2.2
  9. Goossens G. H. (2008). The role of adipose tissue dysfunction in the pathogenesis of obesity-related insulin resistance. Physiology & behavior, 94(2), 206–218. https://doi.org/10.1016/j.physbeh.2007.10.010
  10. Parker, E. D., Lin, J., Mahoney, T., Ume, N., Yang, G., Gabbay, R. A., ElSayed, N. A., & Bannuru, R. R. (2024). Economic costs of diabetes in the U.S. in 2022. Diabetes care, 47(1), 26–43. https://doi.org/10.2337/dci23-0085

Tame the IBS Beast: Your Guide to a Happy Gut

WORDS MARAM T.M. BESAISO & DR SHANTHI KRISHNASAMY

FEATURED EXPERTS

MARAM T.M. BESAISO
Master’s Student in Clinical Nutrition
Faculty of Health Sciences
Universiti Kebangsaan Malaysia
DR SHANTHI KRISHNASAMY
Senior Lecturer and Coordinator of the Master of Clinical Nutrition Dietetics Programme
Universiti Kebangsaan Malaysia

Have you ever woken up feeling like your stomach was about to explode? Or experienced that nagging discomfort after eating certain foods? If so, you’re not alone.

Irritable bowel syndrome (IBS), a common gastrointestinal disorder, affects 1 in 10 people worldwide.

UNMASKING IBS: A PERSONAL JOURNEY

My teenage years, already burdened by academic pressure, took a painful turn when I developed IBS.

The unpredictable digestive woes—rumbling stomachs, embarrassing episodes, and constant discomfort—cast a shadow over my social life and amplified my anxieties.

Shame and isolation became my unwelcome companions.

Seeking medical help finally brought the diagnosis: IBS.

While the condition persisted, understanding it became the first step towards managing it.

Now, on the flip side of this journey, I offer my story not for pity, but for hope. To anyone wrestling with IBS, know this: you’re not alone. Let’s navigate this together, sharing strategies, finding support, and reclaiming control. Together, we can turn the tables on IBS and discover a life brimming with delicious possibilities and digestive joys.


An overview of IBS. Click on the image for a larger, clearer version.

NAVIGATING THE COMPLEXITIES OF IBS

This can be a daunting task, as this common gastrointestinal disorder can significantly impact your quality of life.

While not life-threatening, IBS can manifest in a range of distressing symptoms. It is a common condition characterized by frequent tummy troubles, bloating, cramps, and bathroom emergencies.

It not only affects the gut but also causes social anxiety, worry about finding a bathroom, and a decline in productivity due to doctor visits, tests, and medications.

GUT OFFENDERS

Living with IBS means your gut can flip its lid over certain foods. Here are some of my worst offenders.

  • Spicy foods: capsaicin in chili peppers lights up pain receptors in your sensitive gut, leading to gut pain, bloating, and diarrhoea.
  • Caffeine revs up your gut, potentially worsening diarrhoea and anxiety. Plus, it acts like a sneaky thief, steals fluids (causing dehydration) and makes constipation worse.
  • Alcohol, research suggests alcohol disrupts gut barrier integrity, which can worsen IBS symptoms. Also, alcohol disrupts digestion, which may slow down bowel movements and contribute to constipation. It irritates gut, triggering inflammation and worsening discomfort.
LIFESTYLE HACKS TO EMPOWER YOUR LIFE IN SPITE OF IBS

IBS can rumble your confidence and hijack your life. Fear not! Conquer IBS and reclaim your freedom with simple dietary tweaks and lifestyle hacks.

Regularity and consistency are key. To ease your IBS symptoms, eat slowly and regularly in a relaxing environment, and be mindful of how your food affects your gut.

Small and frequent wins. Smaller portions, more often, can be your gastrointestinal allies, embrace bite-sized snacks throughout the day to keep your digestion humming smoothly.

Small changes as a starter. To avoid losing motivation, make gradual changes and observe their effects. This will help you maintain consistency and find what works best for you.

Start recording. Keep a diary of your foods and symptoms as you are making changes, so that you can see what have helped (and haven’t).

Hydration is your hero. Water is your gut’s best friend! Aim for 8 glasses daily.

Caffeine and fizz, the troublemakers. Limit yourself to 3 cups of coffee and/or tea a day and keep the fizzy drinks at bay – your gut will thank you!

Alcohol? Not the best buddy. Moderation is key, so if you do imbibe, choose wisely and drink plenty of water alongside.

Fibre matters but choose wisely. If your IBS involves frequent trips to the loo, steer clear of whole grains, brown rice, bran, and fruit and veggie peels. However, don’t ditch fibre altogether!

To conquer constipation: embrace soluble fibres in moderation. Apples, pears, bananas, flaxseeds, chia seeds, and oats can be your constipation-busting friend.

Sorbitol, the sweet deceiver. If diarrhoea is your IBS partner, avoid the artificial sweetener sorbitol found in sugar‑free sweets, including chewing gum, and drinks, and in some diabetic and slimming products.

Trigger foods. Fatty foods and spices might be it’s not your best choice.

Stress, the IBS enemy. Exercise, meditation, and yoga are your stress-busting maestros, helping your gut find its happy rhythm again.

Sleep. Aim for eight hours of uninterrupted sleep. A well-rested you translates to a well-rested gut, ready to face the day with digestive harmony.

Probiotics: The gut’s new best buds. Consult your doctor about incorporating these into your routine. They’re friendly bacteria, keeping your gut’s ecosystem in balance and preventing IBS from crashing your day

Seek expert guidance. Consult your doctor or a registered dietitian for personalized advice and support.

Remember, IBS is yours to manage, and with these empowering strategies, you can reclaim control, say goodbye to gut chaos, and embrace a life brimming with delicious possibilities and happy digestion!

References:

  1. UK National Institute for Health and Care Excellence (NICE). (2008, February 23). Irritable bowel syndrome in adults: diagnosis and management. https://www.nice.org.uk/guidance/cg61
  2. Werlang, M. E., Palmer, W. C., & Lacy, B. E. (2019). Irritable bowel syndrome and dietary interventions. Gastroenterology & hepatology, 15(1), 16–26.
  3. Koochakpoor, G., Salari-Moghaddam, A., Keshteli, A. H., Esmaillzadeh, A., & Adibi, P. (2021). Association of coffee and caffeine intake with irritable bowel syndrome in adults. Frontiers in nutrition, 8, 632469. https://doi.org/10.3389/fnut.2021.632469