FOR A HEALTHIER GUT JUST ADD PROBIOTICS
Amazing but true: Bacteria can be good for your health! You are home to some 30 to 50 trillion microscopic creatures, mostly bacteria, both inside and outside your body. These bacteria create a micro-ecosystem called the microbiome (along with fungi, viruses and archaea). Your gut hosts by far the most bacteria.
In researching the role of “good bacteria” or probiotics, I came along a couple of online articles in which I’ll share excerpts with you. The first is a March 2018 column by the Mayo Clinic Staff, titled Prebiotics, probiotics and your health.
Prebiotics
“Prebiotics are specialized plant fibers. They act like fertilizers that stimulate the growth of healthy bacteria in the gut.
Prebiotics are found in many fruits and vegetables, especially those that contain complex carbohydrates, such as fiber and resistant starch. These carbs aren’t digestible by your body, so they pass through the digestive system to become food for the bacteria and other microbes.”
The list of prebiotic foods is long, from asparagus to yams [along with apples, onions and garlic].
Probiotics
“Probiotics are different in that they contain live organisms, usually specific strains of bacteria that directly add to the population of healthy microbes in your gut.”
The second article I’d like to share is from Harvard Medical School in February 2018, titled The growing role of probiotics.
“Probiotics work in a supporting role to keep your entire gut running smoothly and effectively,” says Dr. Allan Walker, a professor of nutrition at Harvard’s T.H. Chan School of Public Health.”
A useful way to view probiotics is that they promote growth of “good” bacteria, while keeping “bad” bacteria in check. If bad bacteria become dominant — which might result from an unhealthy Western diet, exposure to pollution and other toxins, and overuse of certain medications, especially antibiotics — that can potentially lead to an array of problems, such as diarrhea, chronic constipation, and irritable bowel syndrome.
While there are hundreds of types of bacteria that are classified as probiotics, most come from either the genus Lactobacillus or the genus Bifidobacterium. Within each genus are various species. The name of a specific probiotic species is combined with the genus name, so for example, the species acidophilus in the Lactobacillus genus becomes L. acidophilus.
Get more fermented foods
You can boost the probiotic population in your gut by eating fermented foods. Fermented foods contain probiotics that develop during a preservation process called lactofermentation, in which good bacteria feed on the food’s sugar and starch to create lactic acid. Probiotics also are added to some food products.
How much do you need to eat to keep a healthy gut? That’s not clear. “There is no recommended daily allowance for probiotics, so there is no way to know exactly which fermented foods or quantity is best,” says Dr. Walker. “Therefore, the general guideline is simply to add more fermented foods to your daily diet.”
Fermented foods have a range of tastes and textures because of the particular bacteria active during the fermentation process, or that are added to foods. That means there are many from which to choose, so there is a good chance you can find something you enjoy.
“Many fermented foods easily can be added to everyday breakfasts, lunches, and snacks, so you don’t have to make radical changes to your diet,” says Dr. Walker. Here are the most common fermented foods you can try.
Yogurt. Yogurt is the most touted probiotics food. Most brands contain probiotics, but look for the words “live and active cultures” on the label.
Sauerkraut. Grocery store sauerkraut often contain only one or a few species of bacteria, because it is often pasteurized for a longer shelf life, which destroys much of the bacteria. Instead, buy “raw” (non-pasteurized) sauerkraut, found at many specialty and health food stores.
Pickles. Choose brands that are brined in water and sea salt instead of vinegar, which prevents good bacteria from growing. Make sure to read the ingredients on the label.
Cheese. Any soft or hard cheese that has been aged and not heated afterward contains probiotics. Examples include Swiss, provolone, Gouda, cheddar, Edam, Gruyère, and cottage cheese.
Kefir. This yogurt-like drink, available at grocery and health food stores, is made from about 30 or more probiotic species. Kefir has a thinner consistency than yogurt.
Tempeh. Tempeh is made from fermented soybeans and a popular meat substitute. It often comes precooked and ready to eat.
[Kombucha and Kimchi are other bacteria-fermented foods that are good sources of probiotics.]
Don’t buy into probiotics supplements
You also can get probiotics from over-the-counter supplements. But while many products are hyped as high-powered immune boosters or digestive remedies, they are best used, under your doctor’s care, for treating specific serious ailments like irritable bowel syndrome or chronic diarrhea.
The biggest issue with probiotic supplements is lack of oversight. Like other dietary supplements, they do not require FDA approval, so there is no guarantee that the types of bacteria listed on a label can provide the promised benefits. Therefore, it is best to get your probiotics from fermented foods.”
You may want to add to the “good bacteria” in your digestive tract by including probiotics into your diet. I personally have yogurt 4 or 5 times a week. But now, after learning more about probiotics, I think I’ll also try kefir and eat more of the above-mentioned tasty cheeses.