Mushrooms have long been used to help balance the gut microbiome. Hippocrates recommended reishi for digestion while Otzi the Iceman carried birch polypores as part of his firestarting kit, while modern research indicates Ganoderma lucidium improves gut microbiota composition, alters intestinal barrier function and attenuates endotoxemia when fed a high-fat diet.

Chaga

Chaga is an adaptogenic mushroom renowned for its immune-enhancing properties, typically grown on birch trees in cold climates like Russia, Siberia and Alaska. This fungus features charcoal-like appearance with various nutrients including polyphenols, beta glucans and melanin which have been shown to both improve immunity function and decrease inflammation – not surprising given that chaga has been used as folk medicine by many cultures for centuries and even featured as part of popular tea blends!

Chaga contains prebiotic fibers that nourish beneficial bacteria in the gut, providing essential support for maintaining an ideal digestive tract that forms the basis for an effective immune system. Furthermore, Chaga can reduce oxidative stress – which damages cells and accelerates ageing – thus protecting cells against damage as well as speeding up ageing processes.

Studies have demonstrated that chaga extract can significantly benefit those living with type 2 diabetes by helping them lower blood sugar levels and protecting liver damage from occurring, as well as helping control blood pressure. These benefits are due to its antioxidant properties which fight free radicals and slow the aging process.

As with most things, to maximize the benefits of chaga, drinking it as tea is by far the best approach. There are multiple methods for preparation including boiling, simmering and steeping. You can take it with or without honey for optimal results – tea made from chaga has long been associated with aiding digestion, strengthening immunity systems and overall good health benefits.

Chaga boasts numerous other health advantages as well. Notably, potassium and copper are among the many minerals abundant in its constituent parts, while it’s also packed with antioxidants such as vitamins A and C that may help prevent cancer and inflammation while supporting new cell formation. Furthermore, its plant source provides ample amounts of Vitamin D – known for helping maintain good body health.

Numerous types of mushrooms have been shown to enhance gut microbiota and improve overall gut health, including Reishi and Chaga mushrooms. Reishi has been found to reduce digestive issues while Chaga can boost immunity and decrease cholesterol. Although these effects have yet to be proven scientifically, when purchasing mushroom supplements it is essential that a reliable manufacturer be selected.

Reishi

Reishi (Ganoderma lucidum) has long been esteemed in China and Japan as a semimagical healing herb, even more esteemed than ginseng. Reishi is thought to strengthen immunity while helping prevent or treat cancer and relieving fatigue due to psychological causes. Reishi contains several compounds with potential antiviral and medicinal uses including ganoderic acids and lucidumol which could offer possible antiviral properties; additionally it may help lower blood pressure while improving sleep quality.

Reishi can be purchased as both a nutritional powder and capsule supplement. However, it should be noted that Reishi may cause mild gastrointestinal distress in some people and should not be consumed during pregnancy or nursing mothers as it has yet to be proven safe in combination with blood thinning drugs such as aspirin, warfarin (Coumadin), heparin or clopidogrel (Plavix).

Scientists have discovered that Reishi mushrooms contain beta-glucans, complex sugars that slow tumor cell growth by activating natural killer cells to attack cancerous tissue. Reishi also contains antioxidants which minimize swelling of arterial walls which would otherwise restrict oxygen and nutrient-rich blood from flowing freely through its channels.

Reishi can aid in digestive health by shifting the balance of bacteria in your digestive tract, according to a study published this week in Nature Communications. Mice fed a high-fat diet seasoned with Reishi extract displayed healthier gut bacteria and reduced body fat than their counterparts fed the same diet without Reishi extract, and their transplants could even benefit obese mice that received Reishi-treated transplants from healthy Reishi mice. Researchers note that this shows how fungus can alter gut bacteria composition to help combat obesity, though exercise, diet and genetics also play a part. They propose that in the future technology which detects multiple kinds of bacteria could be used to predict and prevent potential issues or identify which medicines or supplements might be most helpful; Ojcius suggests such technology.

Shiitake

Shiitake mushrooms (Lentinula edodes) are an excellent source of protein and fiber, vitamins B1 and D, antibacterial agents and antioxidants. Furthermore, their antibacterial and antioxidant properties make them great allies against infections; while its polysaccharide lentinan helps boost immune function and combat cancer as well as reverse age-related immunity decline (7). A recent study demonstrated improved immune markers and less inflammation among participants who took two dried shiitake mushrooms daily while other research indicates it can potentially fight leukemia and digestive cancers as well as cancers of digestive tract cancers (8).

Mushrooms contain beta-glucans, which have been associated with a greater diversity in gut microbiome diversity and decreased risks of certain diseases such as heart disease (9). One study demonstrated an increase in stool bacteria when people took beta-glucan-enriched shiitake powder for eight weeks; another research study discovered cancer patients receiving chemotherapy treatment that included Lentinan from Shiitake experienced less side effects and better quality of life (10).

Mushrooms are naturally low in calories and rich with essential vitamins and nutrients such as selenium, potassium and calcium. Furthermore, they’re an excellent source of vitamin D – essential for bone health – with one study showing that mice fed a diet rich in mushroom extract experienced significantly fewer symptoms of osteoporosis than mice fed a control diet with similar calcium and vitamin D amounts.

Mushrooms not only aid immunity but can also support digestion and the brain-gut axis. A recent study demonstrated this fact by showing how shiitake extracts improved digestion in rats with colitis symptoms (11).

At your local grocer or farmers market, look for firm, plump shiitake mushrooms with thick caps and deep gills that have been sold dried – these will rehydrate quickly with hot water! They’re great to add to soups, stews and stir fries and any tough or woody stems should be removed and saved to create veggie broth or stocks if the stems become woody; also be mindful when selecting raw mushrooms as this could cause an itchy skin reaction known as lentinan dermatitis (12). To give them even more crunchiness try air frying them with oil and your preferred seasonings to give an added crunchiness!

Ginger

Ginger has long been recognized for its natural ability to treat digestive ailments. Research on ginger’s nutrition implications for GI health is scattered and inconsistent; an analysis and evaluation would help identify gaps in knowledge, clarify inconsistencies and direct future studies and clinical applications.

Gingerols, bioactive compounds found in fresh ginger, possess both antioxidant and anti-inflammatory properties. Furthermore, they act as antimicrobial agents by inhibiting pathogen growth such as Pseudomonas aeruginosa and Staphylococcus aureus; additionally they have been demonstrated to suppress biofilm formation by disrupting membranes of microbial cells.

One study demonstrated that short-term ginger intake increased Proteobacteria concentration in fecal samples. Subsequent taxonomic analysis demonstrated a decline in Bacteroidota species with increasing doses (0.2 mg and 1.0 mg ginger treatments), with more Firmicutes and Proteobacteria present after one dose 1.0 mg ginger treatment group than expected (0.2 mg treatment was the least beneficial for Bacteroidota and vice versa), increasing relative abundances for Firmicutes and Proteobacteria bacteria as well.

Studies have also confirmed ginger’s effectiveness as a treatment for digestive discomfort. Studies have revealed its ability to decrease inflammation and oxidative stress associated with irritable bowel syndrome (IBS) and inflammatory bowel disease, while helping prevent stomach ulcers.

Reishi mushrooms are well known for their ability to regulate stress responses and improve gut health, including alleviating symptoms associated with autoimmune conditions like rheumatoid arthritis and ulcerative colitis. Furthermore, reishi is said to increase good bacteria in the gut while simultaneously eliminating bad ones – all while providing significant stress reduction benefits!

If you want to experience these beneficial mushrooms for yourself, our Winter Wellness blend contains chaga, reishi and ginger for optimal gut health and immunity support. Brew hot or iced. Also add Assam cinnamon nutmeg cardamom as well. Available both online and at stores.