The Endocannabinoid System: Part 5. Little critters, big impact.

While the biologically active fats and terpenes, as described in our prior blogs, play important roles in both the “classical” and “endocannabinoid-like” aspects of our endocannabinoid system (ECS), research shows that this system is even more complex than we originally thought.

Our human bodies have not only our ECS, but another, non-human, system--- a network of ecosystems which calls us their home. This is our microbiome, the sum of all the non-human organisms that live on and within us. Each body location, be it skin, gut, lungs, ears, etc. has a different community of microbes living there. We have a symbiotic relationship with them all. They are abundant, diverse and critical to our health

We get our starter microbes from our mother during birth. Afterwards, most come from our diet. We can eat them as fermented foods (which contain live, active organisms), or take them directly as probiotic supplements.

Our microbiome can change in response to our diet, medications, lifestyle, gender, age and environment. Although most of our microbiome’s organisms are in our gut, their effects are felt body-wide. And when the microbiome is happy, so are we--literally---as they make the very neurotransmitters which modulate our moods.

A new discovery is that our gut microbes communicate directly with our endocannabinoid system. What’s fascinating, is that some of our gut microbes make endocannabinoids or endocannabinoid-like compounds, to specifically regulate our ECS tone and activity. This influences not only digestive health, but metabolic and cardiovascular health as well.

Research is still ongoing, and we hope to understand more about the additional actions this ECS- microbiome communication impacts.

Probiotics and Prebiotics:

Probiotics are the beneficial living organisms that live as part of us. They consist of trillions of organisms and thousands of species of bacteria, viruses, fungi, and parasites.

These organisms work together to regulate our digestion, make many vitamins (some B’s and K), train our immune system, clear pathogens, make certain hormones, reduce inflammation, and create neurotransmitters (dopamine, serotonin, norepinephrine, GABA, glutamate). They are also advantageous when we eat them, or apply them topically.

As a system, our probiotics impact the production and breakdown of our endocannabinoids. But some species warrant a closer look.

One of the predominant gut microbial families, the Bacteroides, produces endocannabinoid-like compounds, similar to the NAE/n-acylethanolamine fats mentioned in an earlier blog. This impacts the expression and activation of CB-1 and CB-2 ECS receptors.

To keep Bacteroides, well-populated in our digestive tract, we must feed them foods. They feed on fiber and vegetables, especially resistant starches, which are rice, green bananas, beans, peas, lentils, and whole grains (oats, barley). Again, a Mediterranean-style diet leads to an increase in their overall population balance.

Another abundant family that lives within our gut (and in some of our fermented foods) is Lactobacillus. One of its species, Lactobacillus acidophilus helps maintain an acidic environment in our body, to prevent harmful bacterial growth. It also activates CB-2 expression. To help our bodies make more acidophilus, add the foods containing them. The fermented foods containing Lactobacillus (make sure they contain live cultures) include kefir, kimchi, kombucha, miso, sauerkraut, tempeh, and yogurt.

In addition to Lactobacillus, another specific beneficial organism in our gut is Akkermansia muciniphila. Akkermansia can increase intestinal endocannabinoids, including 2-AG and other cannabinomimetic compounds. This strengthens our intestinal barrier integrity, modulates insulin resistance and protects against inflammation. Some of the foods known to contain Akkermansia include artichokes, Brussels sprouts, cauliflower, cranberries, Concord grapes, fish oil, flax seeds, garlic, leeks, okra, onions, and yams.

Prebiotics are fiber-rich foods that stimulate and benefit our probiotics. Basically, prebiotics are the favorite foods for our microbes. These foods help them to grow and flourish. Higher prebiotic intake helps feed not only the beneficial organisms within, but strengthens our endocannabinoid system tone for the better. This increases our gut diversity, contributing to improved health overall. Better digestive system health is linked to better mineral absorption, balanced blood sugar, strengthened immune system, improved mental health, and reduced cancer risk. Prebiotic-rich foods include asparagus, bananas, garlic, Jerusalem artichokes, onions, soybeans, and whole grains.

We must remember to keep this system in balance. More endocannabinoid system activation is not always helpful, however. Higher anandamide and 2-AG levels are linked to worsening digestive, blood sugar and appetite-regulation issues. But there are ways to keep the digestive system and the endocannabinoid system in balance. Minimizing highly-processed and junk foods, and consciously adding probiotic and prebiotic foods will help keep you and your inner ecosystem critters happy.

TL;DR “Probiotics” are the many various beneficial microbes that live within us. Bacteroides, Lactobacillus acidophilus and Akkermansia muciniphilia can activate our endocannabinoid system. By eating them within our foods, and by feeding them their “prebiotic” high fiber foods, we can maintain a healthy ECS as well as support our overall wellness.

In addition to all these critters, are there even more aspects of our diet that help our ECS? Stay tuned for Part VI.