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(HealthNewsDigest.com) – There was a recent article published in the journal Cell saying that probiotics didn’t work in many cases. The study looked at restoring the gut microbes of subjects who were given antibiotics. Correctly, the probiotic supplements did delay the normal restoration of gut microbes, but the study was small, just 25 healthy subjects, and only one type of supplement was given to restore the gut. What the researchers did show was that there may be a need for a more individualized approach to post-antibiotic therapy and the results may be different if the subjects are sick or older. For the press to say, in many articles, that probiotics in general are useless is an overreach.
Regularly eating foods rich in probiotics adds to the microbial community that live in your body. These microbial hitchhikers have been with you since birth. Collectively they are called your microbiome and there are 100 times more of them than there are genes in your body. The major source of probiotics are fermented foods and many experts believe we no longer eat enough of them which may be the cause of many modern health problems
Sauerkraut, relishes, sourdough bread, yogurt, buttermilk, kefir, salami, chocolate, paneer cheese, tempeh, fish sauces, kimchi, natto, and soy sauce are all excellent sources of probiotics. They are live microorganisms that provide health benefits to you and aid your body in bacterial metabolism. What this simply means is that the microbial residents in your gut work on the leftovers from digestion to squeeze even more valuable components from the food you have eaten.
Microbes can ferment sugars, fiber and resistant starch and extract energy. They make vitamins. They can split protein peptides (small undigested proteins) into fragments that can be reused in the body. They breakdown undigested fat fragments so they do not become carcinogenic. In short, probiotics help to keep your body healthy and run efficiently. Those who have had some of their large intestine removed can have a permanent alteration in their normal microbiome.
Studying the human microbiome is a young field of research and there is a lot that we still have to learn but many preliminary, provocative connections have been suggested. Evidence is mounting that probiotics may be vital to good health and long life. People who are obese have a different microbiome than those who are not. If we could alter the gut microbial community could we help people lose weight? It has worked in studies on overweight rats. A number of well-run studies have shown that probiotics help to control IBS (irritable bowel syndrome) and infectious diarrhea, and reduce total and LDL cholesterol and triglycerides. When the gut microbiome is stable, leaky bowel syndrome is reduced, inflammation is reduced, and our immune response is more effective.
We know that there are large differences in the gut microbiome across varying groups of people and changing your diet may only induce small changes. We also know that there is a great deal to learn about how to manipulate your body’s microbes before we can make recommendations to use this approach medically. What we do know is that those people who have a healthy gut are healthier.
What can you do to keep your microbial hitchhikers healthy?
Avoid the overuse of antibiotics.
Eat a variety of vegetables.
Eat a variety of fruits, especially whole fruits rather than fruit juice.
Eat at least half your grains as whole grains.
Eat a variety of protein foods. In addition to meat, fish, and poultry, eat
eggs, dairy foods, beans, nuts and seeds.
Use oils from plant sources and vary the type you use.
Eat fermented foods regularly.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books. Available as eBooks from iTunes and Kindle/Amazon:
Diabetes Counter – the most up-to-date information on managing diabetes
Calorie Counter – a weight loss guide that won’t let you down
Protein Counter – put the latest protein recommendations to work for you
Healthy Wholefoods Counter – planet-friendly eating made easy
Complete Food Counter – food counts and nutrition information at your fingertips
Fat and Cholesterol Counter – newest approach to heart-healthy eating
Available in print from Gallery Books:
Most Complete Food Counter, 3rd Ed.
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.