Do Gut Bacteria Influence Your Cholesterol Levels?

Can your gut bacteria influence cholesterol levels? Recent research reaffirms the importance of the trillions of microbes in your gut not just for immunity and nutrient absorption, but also for heart health. Let’s take a closer look at just how this complex relationship works.

Key Takeaways

• Certain gut bacteria can break down cholesterol, reducing how much is absorbed into the blood.
• A balanced gut microbiome helps to convert bile acids, limiting cholesterol reabsorption.
• SCFAs from fiber fermentation may signal the liver to lower cholesterol production.
• Probiotic species like Lactobacillus and Bifidobacterium support cholesterol regulation.
• Polyphenols, unsaturated fats, and phytosterols promote beneficial gut bacteria growth.

Role of Gut Bacteria in Metabolism

Your gut microbiota, home to trillions of microorganisms, is primarily responsible for nutrient absorption and immunity. Because these microbes can break down nutrients, it’s understandable that they also play a role in cholesterol metabolism. In fact, studies found that specific gut bacteria can convert cholesterol into different molecules, some of which may lower cardiovascular risks. 

That special group of bacteria is called Oscillibacter, which possesses a particular gene that can help in breaking down cholesterol into coprostanol; a molecule that isn’t absorbed into the bloodstream. This process is thought to help explain why people with certain gut bacteria can consume more cholesterol-rich foods without significantly raising their blood cholesterol levels.

Bile Acid Modifications

As food enters the small intestine, bile acids are released to break down fats, making them easier to absorb. Once they reach your intestines, they need a little help. That’s where your gut bacteria come in: they convert these bile acids into secondary forms, which can reduce how much cholesterol gets reabsorbed into your bloodstream.

Certain bacterial species excel at this conversion, making a well-balanced gut microbiome important for keeping cholesterol levels in check. 

SCFAs: The Benefits of Short-Chain Fatty Acids

Your gut bacteria produce short-chain fatty acids (SCFAs) through dietary fiber fermentation. These acids, especially butyrate, acetate, and propionate, support gut health through their anti-inflammatory and gut-protective properties. SCFAs may also help regulate cholesterol synthesis in the liver.

How does SCFA work on cholesterol? SCFAs signal liver cells to reduce cholesterol production. Then, they also promote a healthy gut lining, which might prevent excess cholesterol absorption. Increasing fiber intake, which supports SCFA-producing bacteria, may therefore be a practical strategy for improving cholesterol levels naturally.

The Power of Probiotics for Cholesterol

The idea of probiotics aiding cholesterol management isn’t new, but recent findings say some probiotics are better than others. Here are some key strains and their mechanisms:

Lactobacillus strains

• Known for their ability to deconjugate bile acids, which helps reduce cholesterol absorption in the intestines.
• Some strains, like Lactobacillus plantarum, have shown cholesterol-binding properties during digestion.

Bifidobacterium strains

• These bacteria produce short-chain fatty acids, which can signal the liver to reduce cholesterol synthesis.
• Certain Bifidobacterium strains also support a balanced gut microbiome, indirectly contributing to healthier cholesterol levels.

Bacteroides genus

• Specifically linked to the production of cholesterol sulfate, a molecule involved in various biological processes.

Beyond specific strains, experts have also explored the potential of multi-strain probiotic supplements. Research indicates that taking several beneficial strains in one formula, like that of our Balance ONE probiotic supplement, may yield better cholesterol-lowering effects compared to single-strain probiotics.

Probiotic-Rich Foods
Adding probiotic-rich foods into your diet promotes these beneficial bacteria naturally. Some common sources include:

• Yogurt: Look for products with live and active cultures.
• Kefir: A fermented milk drink rich in multiple probiotic strains.
• Fermented vegetables: Sauerkraut, kimchi, and pickles made through natural fermentation.
• Tempeh and miso: Fermented soy products that provide gut-friendly microbes.

While promoting beneficial gut bacteria through probiotics is a possible co-supplement to traditional cholesterol-lowering drugs, you have to remember that probiotic efficacy can vary and they’re not guaranteed to help everyone. Stick to what your doctor recommends first before trying any supplement.

How These Interactions Work

One fascinating mechanism involves converting dietary cholesterol into coprostanol. The gene responsible, dubbed IsmA, encodes an enzyme that facilitates this conversion. People whose microbiomes carry this gene excrete much more cholesterol in their feces, resulting in lower blood cholesterol levels.

Another noteworthy mechanism is the production of lipopolysaccharides (LPS) by certain gut bacteria. LPS are molecules that can trigger inflammation, which is linked to cardiovascular problems. Maintaining a balanced gut microbiome can help lower LPS production and reduce inflammation, potentially lowering heart disease risk. 

While LPS can promote inflammation, the good news is you only need to balance gut bacteria to mitigate these effects. Promoting the growth of cholesterol-lowering bacteria while limiting LPS-producing strains could start the trend for a new way to treat high cholesterol levels naturally.

Food Compounds That May Help

Certain food compounds can encourage the growth of beneficial bacteria that support healthy cholesterol levels. Let’s take a closer look at a few of these:

Polyphenols

These plant-based compounds, found in your everyday fruits, vegetables, and tea, have antioxidant properties. Beyond that, they appear to foster gut bacteria that produce SCFAs and other beneficial metabolites. Studies indicate that polyphenol-rich diets can lead to improved lipid profiles.

Unsaturated Fatty Acids

Replacing saturated fats with unsaturated ones may positively influence the gut microbiome. Monounsaturated fats, like those in olive oil, and polyunsaturated fats, like omega-3s in fatty fish, have been linked to a more diverse and healthier microbiome. 

Phytosterols & Dicaffeoylquinic Acid

Phytosterols are plant compounds structurally similar to cholesterol. They compete with cholesterol for absorption in our intestines, which may lead to lower blood cholesterol levels. Foods high in phytosterols include nuts, seeds, and whole grains. Dicaffeoylquinic acid, a compound found in coffee and certain fruits, might also influence gut bacteria in a way that enhances cholesterol breakdown. 

Takeaway

The emerging connection between gut bacteria and cholesterol management offers exciting possibilities for future therapies and dietary strategies. By supporting the right balance of gut bacteria, whether through diet, probiotics, or prebiotics, individuals may be able to lower their cholesterol levels naturally and reduce cardiovascular risks.

While the research is ongoing, one thing is clear: what happens in your gut doesn’t stay in your gut. It can affect your heart, your health, and your overall well-being.