Gut health and probiotics

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common prebiotics:

Common​ ​prebiotics​ ​are​ ​inulin​ ​and​ ​ooligosaccharides.​ ​

effects of bad bacteria in the body:

Each​ ​strain​ ​of​ ​"bad"​ ​bacteria​ ​does​ ​different​ ​things​ ​in​ ​the body,​ ​but​ ​possible​ ​effects​ ​include​: ​ulcers,​ ​diarrhea,​ ​stomach​ ​pain,​ ​nausea,​ ​vomiting,​ ​or​ ​even alterations​ ​in​ ​mood.​ ​

what does eating foods with probiotics and prebiotic do for the body?

Eating​ ​foods​ ​with​ ​probiotics​ ​is​ ​a​ ​way​ ​to​ ​deliver​ ​some​ ​friendly​ ​bacteria​ ​to​ ​the intestinal​ ​tract,​ ​keep​ ​the​ ​balance​ ​of​ ​bacteria​ ​in​ ​check,​ ​and​ ​improve​ ​the​ ​functioning​ ​of​ ​the​ ​intestinal system​ ​and​ ​entire​ ​body.​ ​ Eating​ ​foods​ ​with​ ​prebiotics​ ​(think​ ​fiber-rich​ ​foods)​ ​helps​ ​keep​ ​the​ ​good bacteria​ ​alive​ ​and​ ​well.

what stabilizers and preservatives do to probiotics on foods

Our​ ​food​ ​supply​ ​has​ ​become​ ​more​ ​and​ ​more​ ​sterile​ ​over​ ​the​ ​years​ ​--​ ​we​ ​irradiate​ ​produce​ ​(unless​ ​it is​ ​organic),​ ​add​ ​stabilizers​ ​and​ ​otherwise​ ​"preserve"​ ​our​ ​foods​ ​to​ ​prevent​ ​spoilage.​ ​In​ ​doing​ ​so,​ ​we often​ ​kill​ ​off​ ​many​ ​of​ ​the​ ​probiotics​ ​that​ ​were​ ​happily​ ​thriving​ ​on​ ​our​ ​foods.​ ​

what are prebiotics?

Prebiotics​ ​are​ ​food​ ​for​ ​probiotics.​ ​They​ ​aren't​ ​alive;​ ​they're​ ​compounds​ ​in​ ​food​ ​that​ ​aren't​ ​digested. As​ ​they​ ​go​ ​through​ ​the​ ​GI,​ ​they​ ​promote​ ​growth​ ​and​ ​activity​ ​of​ ​friendly​ ​bacteria​ ​in​ ​the​ ​intestine. All​ ​prebiotics​ ​are​ ​fiber,​ ​but​ ​not​ ​all fiber​ ​are​ ​prebiotics.​ ​

mice studies - gut microbiota

Studies​ ​have​ ​shown​ ​changing​ ​the​ ​makeup​ ​of​ ​gut​ ​microbiota​ ​actually​ ​change how​ ​mice​ ​behave,​ ​affecting​ ​anxiety​ ​and​ ​cognition,​ ​for​ ​instance.​ ​ Mice​ ​raised​ ​without​ ​beneficial microbes​ ​also​ ​have​ ​been​ ​shown​ ​to​ ​be​ ​less​ ​capable​ ​of​ ​managing​ ​stress.​

what bacteria in yogurt improves lactose intolerance?

There​ ​is​ ​even​ ​evidence​ ​that certain​ ​probiotics​ ​can​ ​alleviate​ ​symptoms​ ​of​ ​lactose​ ​intolerance​ ​-​ ​​studies​ ​show​ ​that​ ​people​ ​with lactose​ ​intolerance​ ​better​ ​tolerate​ ​lactose​ ​in​ ​yogurt​ ​than​ ​in​ ​milk​ ​because​ ​certain​ ​probiotics​ ​like Lactobacillus​ ​acidophilus​​ ​actually​ ​produce​ ​the​ ​lactase​ ​enzyme,​ ​making​ ​it​ ​easy​ ​for​ ​people​ ​to​ ​digest​ ​and absorb​ ​lactose

overprescribing antibiotics effects

We​ ​also​ ​face​ ​a​ ​problem of​ ​over-prescribing​ ​antibiotics,​ ​which​ ​can​ ​wipe​ ​out​ ​lots​ ​of​ ​good​ ​bacteria​ ​too.​ ​ Our​ ​digestive​ ​tracts have​ ​been​ ​missing​ ​these​ ​little​ ​critters,​ ​thanks​ ​to​ ​the​ ​modern​ ​day​ ​way​ ​of​ ​shopping,​ ​eating​ ​and medicating.​ ​ Reintroducing​ ​probiotics​ ​keeps​ ​us​ ​well,​ ​so​ ​make​ ​sure​ ​probiotic​ ​rich​ ​foods​ ​are​ ​in​ ​your Nutritious​ ​Life​ ​meal​ ​plan​ ​every​ ​day.

what are they?

live microbes​ ​that​ ​are​ ​often​ ​called​ ​"good"​ ​or​ ​"friendly"​ ​bacteria​ ​because​ ​they're​ ​beneficial​ ​to​ ​the​ ​body.​ ​ They're​ ​commonly​ ​found​ ​in​ ​yogurt​ ​but​ ​they​ ​can​ ​be​ ​found in​ ​other​ ​foods​ ​too​

official definition of prebiotics

​The​ ​official​ ​definition​ ​is​ ​"a selectively​ ​fermented​ ​ingredient​ ​that​ ​allows​ ​specific​ ​changes,​ ​both​ ​in​ ​the​ ​composition​ ​and/or activity​ ​in​ ​the​ ​gastrointestinal​ ​microflora,​ ​that​ ​confer​ ​benefits."​

gut-brain connection

​Your​ ​gut​ ​has​ ​its​ ​very​ ​own​ ​nervous system,​ ​called​ ​the​ ​Enteric​ ​Nervous​ ​System​ ​(ENS),​ ​that​ ​acts​ ​like​ ​a​ ​"​ ​second​ ​brain."​ ​ The​ ​ENS'​ ​main job​ ​is​ ​to​ ​regulate​ ​digestion,​ ​but​ ​it​ ​also​ ​sends​ ​regular​ ​signals​ ​to​ ​the​ ​brain​ ​via​ ​the​ ​vagus​ ​nerve. Microbes​ ​control​ ​those​ ​signals,​ ​so​ ​you​ ​can​ ​imagine​ ​you​ ​want​ ​the​ ​friendly​ ​guys​ ​in​ ​control.​

intro

​a​ ​type​ ​of​ ​"friendly"​ ​bacteria​ ​found​ ​in fermented​ ​foods​ ​like​ ​yogurt​ ​and​ ​kefir.​ ​ ​ supports a healthy gut keep​ ​your​ ​gut​ ​bacteria​ ​happy​ ​and​ ​fed.​ ​

how are probiotics named?

​names​ ​are​ ​written​ ​in italics​ ​with​ ​the​ ​genus​ ​capitalized,​ ​followed​ ​by​ ​the​ ​species​ ​-​ ​for​ ​example,​ ​​Lactobacillus​ ​acidophilus.

different strains of probiotics

​​​not​ ​all probiotics​ ​are​ ​the​ ​same.​ ​There​ ​are​ ​many​ ​strains​ ​of​ ​friendly​ ​bacteria​ ​that​ ​can​ ​act​ ​as​ ​probiotics,​ ​and the​ ​benefits​ ​imparted​ ​are​ ​unique​ ​to​ ​each​ ​strain.​ ​The​ ​strain​ ​is​ ​the​ ​specific​ ​name​ ​for​ ​the​ ​bacteria.

Benefits​ ​of​ ​a​ ​Healthy​ ​Gut / ​benefits​ ​of​ ​probiotics include:

● Aiding​ ​digestion ● Detoxifying ​​carcinogens ​​(chemicals ​​that ​​cause ​​cancer) ● Easing​​ inflammation ● Enhancing​ ​immunity ● Improving​​ symptoms ​​of​​ inflammatory​​bowel​​ disease ​​and ​​irritable ​​bowel​​syndrome ● Increasing​​ absorption​​ of ​​nutrients ● Lowering​ ​blood​ ​pressure ● Lowering​ ​LDL​ ​(bad)​ ​cholesterol​ ​and​ ​raising​ ​HDL​ ​(good)​ ​cholesterol ● Maintaining​ ​a​ ​healthy​ ​weight ● Reducing​ ​​H.​ ​pylori​​ ​(bacteria​ ​that​ ​causes​ ​ulcers)

Aside​ ​from​ ​feeding​ ​probiotics,​ ​benefits​ ​of​ ​prebiotics​ ​include:

● Reducing​​ prevalence ​​and​​ duration​​ of​​diarrhea ● Reducing ​​inflammation ​​and ​​symptoms ​​of ​​inflammatory ​​bowel​​ disease ● Helping​ ​to​ ​prevent​ ​colon​ ​cancer ● Enhancing ​​absorption ​​of​​ minerals,​​including ​​calcium,​​ magnesium,​​ and​​ iron ● Lowering ​​risk​​ factors ​​for​​ cardiovascular​​ disease ● Promoting​ ​satiety​ ​and​ ​weight​ ​loss ● Preventing​ ​obesity

how does bad bacteria effect the gut-brain connection

If​ ​the microbiota​ ​of​ ​your​ ​gut​ ​is​ ​in​ ​favor​ ​of​ ​bad​ ​bacteria,​ ​signals​ ​can​ ​get​ ​out​ ​of​ ​whack​ ​and​ ​influence​ ​your moods​ ​in​ ​negative​ ​ways.​ ​ ​Eating​ ​enough​ ​probiotics​ ​can improve​ ​your​ ​mood,​ ​reduce​ ​anxiety​ ​and​ ​possibly​ ​help​ ​treat​ ​depression.

yogurt

Most​ ​often​ ​when​ ​foods​ ​are​ ​fermented,​ ​bacteria​ ​(or​ ​yeast)​ ​are​ ​introduced​ ​to​ ​the food​ ​(in​ ​the​ ​form​ ​of​ ​starter​ ​cultures)​ ​to​ ​break​ ​sugars​ ​down​ ​into​ ​simpler​ ​molecules​ ​such​ ​as​ ​alcohols and​ ​acids.​ ​Starter​ ​cultures​ ​will​ ​be​ ​different​ ​depending​ ​on​ ​the​ ​probiotic-laden​ ​food.​ ​For​ ​example, when​ ​you​ ​make​ ​yogurt,​ ​dried​ ​cultured​ ​yogurt​ ​is​ ​added​ ​to​ ​the​ ​milk​ ​at​ ​a​ ​certain​ ​point​ ​and​ ​acts​ ​as​ ​the starter.​ ​

nutrients in food work with probiotics

Nutrients​ ​in​ ​the​ ​food​ ​work​ ​together​ ​with​ ​the​ ​probiotics. For​ ​example,​ ​probiotics​ ​can​ ​increase​ ​the​ ​amounts​ ​of​ ​folate,​ ​niacin​ ​and​ ​riboflavin​ ​in​ ​yogurt.​ ​They​ ​can also​ ​help​ ​increase​ ​the​ ​absorption​ ​of​ ​protein,​ ​fat​ ​and​ ​other​ ​nutrients.​ ​

benefits of probiotics

Potential​ ​benefits​ ​include​ ​regulating​ ​the​ ​digestive​ ​system,​ ​supporting​ ​the​ ​immune​ ​system,​ ​and maintaining​ ​oral​ ​health.

prebiotic-rich foods:

Prebiotic-rich​ ​foods include: ​​artichokes,​ ​asparagus,​ ​bananas,​ ​chicory,​ ​garlic,​ ​leeks,​ ​oats,​ ​onions,​ ​soybeans​ ​and​ ​wheat.

WHO defines probiotics as:

Probiotics​ ​are​ ​defined​ ​by​ ​the​ ​World​ ​Health​ ​Organization​ ​(WHO)​ ​as​ ​"live​ ​microorganisms,​ ​which, when​ ​consumed​ ​in​ ​adequate​ ​amounts,​ ​confer​ ​a​ ​health​ ​benefit​ ​on​ ​the​ ​host."​ ​

probiotics in food vs supplements

Probiotics​ ​can​ ​be​ ​found​ ​in​ ​both​ ​food​ ​and​ ​supplements.​ ​Although​ ​it​ ​might​ ​be​ ​easier​ ​to​ ​get​ ​the beneficial​ ​amount​ ​of​ ​probiotics​ ​by​ ​consuming​ ​them​ ​in​ ​supplement​ ​form,​ ​food​ ​sources​ ​are​ ​still​ ​the better​ ​way​ ​to​ ​deliver​ ​these​ ​bugs​ ​to​ ​the​ ​belly.​ ​ ​Additionally,​ ​food​ ​can​ ​help​ ​buffer​ ​the​ ​acidity​ ​of​ ​the​ ​stomach,​ ​which​ ​enhances​ ​the stability​ ​of​ ​probiotics​ ​in​ ​the​ ​body.

sauerkraut

Some​ ​foods​ ​don't​ ​even​ ​need​ ​added​ ​cultures;​ ​when​ ​sauerkraut​ ​is​ ​made,​ ​fermentation​ ​is introduced​ ​naturally​ ​as​ ​there​ ​is​ ​bacteria​ ​present​ ​on​ ​raw​ ​cabbage​ ​leaves.

meaning of live and active cultures

Some​ ​foods​ ​like​ ​yogurt​ ​are​ ​often​ ​labeled​ ​as​ ​having​ ​"live​ ​and​ ​active​ ​cultures."​ ​While​ ​probiotics​ ​are​ ​a type​ ​of​ ​live​ ​and​ ​active​ ​culture,​ ​not​ ​all​ ​live​ ​and​ ​active​ ​cultures​ ​are​ ​probiotics,​ ​so​ ​a​ ​product​ ​that​ ​says​ ​it contains​ ​live​ ​and​ ​active​ ​cultures​ ​might​ ​not​ ​necessarily​ ​have​ ​probiotics.​ ​ Live​ ​and​ ​active​ ​cultures​ ​are microbes​ ​used​ ​to​ ​ferment​ ​foods​ ​and​ ​don't​ ​necessarily​ ​have​ ​the​ ​same​ ​beneficial​ ​effects​ ​in​ ​the​ ​body​ ​as probiotics.​ ​(Think​ ​of​ ​it​ ​like​ ​this:​ ​there​ ​are​ ​lots​ ​of​ ​different​ ​types​ ​of​ ​shoes​ ​out​ ​there,​ ​but​ ​only​ ​some are​ ​specifically​ ​designed​ ​for​ ​running.)​

microbiota

The​ ​bacteria​ ​in​ ​your​ ​gut​ ​are​ ​referred​ ​to​ ​as​ ​microbiota​ ​and​ ​they​ ​make​ ​up​ ​your microbiome.​ ​ Eating​ ​probiotics​ ​and​ ​prebiotics​ ​is​ ​the​ ​best​ ​way​ ​to​ ​maintain​ ​a​ ​healthy​ ​microbiome.​ ​

how can the balance of the microbiota tip towards bad bacteria?

The​ ​intestinal​ ​tract​ ​is​ ​made​ ​up​ ​of​ ​a​ ​complex​ ​ecosystem​ ​of​ ​bacteria,​ ​known​ ​as​ ​the​ ​"intestinal microbiota."​ ​The​ ​intestinal​ ​microbiota​ ​contains​ ​both​ ​"good"​ ​and​ ​"bad"​ ​bacteria.​ ​Lack​ ​of​ ​sleep, stress,​ ​or​ ​other​ ​triggers​ ​can​ ​tip​ ​the​ ​balance​ ​towards​ ​"bad"​ ​bacteria​ ​which​ ​can​ ​negatively​ ​affect digestive​ ​health​ ​and​ ​overall​ ​well-being.​

sources of probiotics

The​ ​most​ ​common​ ​source​ ​of​ ​probiotics​ ​in​ ​the​ ​American​ ​diet​ ​is​ ​yogurt,​ ​found​ ​in other​ ​types​ ​of​ ​fermented​ ​foods​ ​too,​ ​including​ ​cheese,​ ​kefir,​ ​sauerkraut,​ ​sour​ ​pickles,​ ​tempeh,​ ​wine, beer​ ​and​ ​miso​ ​soup.​ ​

the gut

gut is ​the gastrointestinal​ ​tract,​ ​a​ ​long​ ​tube​ ​that​ ​starts​ ​at​ ​the​ ​mouth​ ​and​ ​ends​ ​in​ ​the​ ​anus.​ ​The​ ​path​ ​includes the​ ​esophagus,​ ​stomach,​ ​small​ ​intestine,​ ​large​ ​intestine,​ ​and​ ​rectum.​ ​ The​ ​gut​ ​is​ ​responsible​ ​for breaking​ ​down​ ​and​ ​processing​ ​food.​ ​It's​ ​also​ ​home​ ​to​ ​nearly​ ​100​ ​trillion​ ​bacteria​ ​(seriously!)​ ​that​ ​are essential​ ​for​ ​health.​

how to know if probiotics are present in the food you're choosing

​Since​ ​there​ ​is​ ​no​ ​set​ ​formula​ ​for​ ​listing​ ​probiotics​ ​on​ ​labels, the​ ​most​ ​trustworthy​ ​products​ ​with​ ​probiotics​ ​will​ ​clearly​ ​state​ ​that​ ​probiotics​ ​are​ ​present​ ​(and​ ​what strains),​ ​and​ ​may​ ​even​ ​list​ ​what​ ​the​ ​benefits​ ​are​ ​and​ ​the​ ​amount​ ​of​ ​food​ ​you​ ​need​ ​to​ ​eat​ ​in​ ​order​ ​to reap​ ​the​ ​benefits.


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