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(HealthNewsDigest.com) – Should the average person care about the friendly bacteria that reside in our bodies? Should we care if these helpful microbes are being well fed? Yes, because these tiny hitchhikers that have been with you since birth may be critical to your health and long life.
Because of our low fiber intake, most Americans eat half of the daily recommendation, limited intake of fermented foods, and our over use of antibiotics, we have altered the balance of microbes in our gut. Prebiotics, of which fiber is a major source, are the main source of food for our friendly bacteria. Probiotics are helpful microbes. If you think of your intestines as a long parking lot, you want all the spaces filled with good bacteria, so there are no spaces left for the harmful ones to park and multiply. Like all good soldiers, the friendly bacteria need to be fed so they can put up a good fight against the unfriendly invaders. Probiotics (friendly microbes) and prebiotics (fiber and other fermentable carbohydrates) work together to boost your immune system from the inside out.
Researchers from Duke University (http://corporate.dukemedicine.org/news_and_publications/news_office/news/10151) have proposed that the human appendix may actually be a safe haven where good bacteria hang out until they are needed to repopulate the gut after a nasty case of diarrhea.
If we do not eat enough food containing probiotics we are more susceptible to diarrhea, chronic constipation (a major health problem for US adults), irritable bowel syndrome, and inflammatory bowel disease. Probiotics also reduce the risk for colorectal cancer. Research evidence is showing that probiotics may boost the effectiveness of vaccines, help fight infections, and reduce the incidence of allergies, dental cavities, and intestinal infections in premature babies.
The benefits of probiotic organisms depend on their type and the amount you consume. Probiotics are categorized by group, species and strain. For example: Lactobacillus (group) acidophilus (species) GG (strain).
- Reputable companies will provide enough information to assure you of their product’s quality. Often they have a website to learn more.
- Noting a food has live cultures does not automatically mean it is probiotic-rich. The label should give the full name of the organism or organisms that are included. Kefir is probiotic-rich but not so for all yogurt brands.
- The product should have a shelf life date which gives you an idea of how long the active bacteria can stay alive.
- There should be a suggested serving size for a food or dose for a supplement.
- There should be storage instructions. Does the product need to be refrigerated
If you use a probiotic supplement it is wise to take it with food. When probiotic pills are taken alone with just water they enter the harsh acidic environment in the stomach and it is less likely that the bacteria will survive. Food buffers the stomach acid and protects the probiotics as they travel down to the large intestine where they set up housekeeping.
The global market of probiotic ingredients, supplements, and foods reached nearly $27 billion in 2013 and is expected to continue to grow. I prefer food sources of probiotics rather than supplements. Probiotic-rich foods such as cereal, yogurt, and kefir come with other important nutrients. Probiotic supplements are available without a prescription and they are not regulated. Though many companies are reputable others are not. The pill you take may or may not have a helpful dose of live bacteria. In contrast, a container of kefir is a perfect medium to support live bacteria. It has a use-by date and a limited shelf life. A supplement left in the medicine cabinet in a moist bathroom may not provide the same consistent dose of live organisms.
We have about 10 times as many bacteria in our intestinal tract as we have cells in the body. Our internal friendly microbes make up close to 3% of our body weight and number in the trillions. Close to 70% of your body’s immune system resides in the lining of the digestive tract. The colonies of friendly microbes that co-exist with you are essential for good health. Take good care of your internal helpmates.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of the nutrition counter series for Pocket Books with sales of more than 8.5 million books.
Look for:
The Diabetes Counter, 5th Ed., 2014
The Fat and Cholesterol Counter, 2014
The Most Complete Food Counter, 3rd ed., 2013
The Calorie Counter, 6th Ed., 2013
The Complete Food Counter, 4th ed., 2012
The Protein Counter, 3rd Ed., 2011
The Ultimate Carbohydrate Counter, 3rd Ed., 2010
The Healthy Wholefoods Counter, 2008
Your Complete Food Counter App: http://itunes.apple.com/us/app/your-complete-food-counter/id444558777?mt=8
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com.
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