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(HealthNewsDigest.com) – Yes, we should all be more concerned about probiotics. We have about 10 times as many bacteria in our intestinal tract as we have cells in the body. Probiotics are helpful microbes and they number in the trillions in our gut. Close to 70% of your immune system resides in the lining of your digestive tract and microbial balance in the intestine is essential for good health.
Because of our low fiber intake in the US, most Americans eat half of the daily recommendation, limited intake of fermented foods, and our overuse 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 nourishment for our friendly bacteria (probiotics). Think of your intestine as a long parking lot, you want all the spaces filled with good microbes, so there are no spaces left for the harmful ones to park and multiply. Like all good soldiers, the friendly microbes need to be fed so they can put up a good fight against the unfriendly invaders. Probiotics and prebiotics work together to boost your immune system from the inside out.
We often call the appendix a vestigial organ, a body part that has lost its function during evolution and is no longer necessary for health. Researchers from Duke University, however, have proposed that the human appendix may actually be a safe haven where good microbes hang out until they are needed to repopulate the gut after a nasty case of diarrhea.
If we do not get enough 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 reduces the risk for colorectal cancer. Research evidence is showing that probiotics may reduce the incidence of allergies, dental cavities, and intestinal infections in premature babies. Probiotics may also boost the effectiveness of vaccines and help fight infections. With COVID-19 still active in the US and flu season just around the corner this is important.
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 the consumer of their product’s quality. Often they have a website to learn more. Noting that there are live cultures in a product does not automatically mean a probiotic. The label should give the full name of the organism. The product should have a shelf life date to let you know 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? A container of yogurt is a perfect medium to support live bacteria, it has a “use-by” date and a limited shelf life.
Which is more effective, foods containing probiotic organisms or a supplement? I prefer food sources of probiotics to supplements. The foods such as cereal, kefir or yogurt come with other important nutrients and are usually a good medium to keep the healthy microbes active. 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. And, a supplement left in the medicine cabinet in a moist bathroom may not provide the same consistent dose of live organisms.
If you decide to use a probiotic supplement, take it with food. When the pills are taken alone with just water, they enter the harsh acidic environment in the stomach and it is less likely that the healthy microbes will survive. Food buffers the stomach acid and protects the probiotics.
© 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.
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com or on twitter: @JoAnnHeslinRD.