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Your Gut, Your Health

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Your Gut, Your Health By Jill Nussinow, MS, RDN, The Veggie Queen A 2001 report by the Food and Agricultural Organization of the United Nations and the World Health Organization in 2001. The report defined probiotics as “live microorganisms which, when consumed in adequate amounts, confer a health benefit on the host.” YOU are the host The are “good bacteria” I am convinced that probiotic use in most people can enhance their immunity, promote regularity, lessen gas and bloating, and yes, even enhance their sex life! (It might clear up your skin, too) JoAnn Hatner, MPH, RD, author of Gut Insight Probiotics are big business which is why you see so many TV commercials and advertisements for them – people have tummy troubles regularly. Japan has been a leader in this field for more than 50 years. 25% of people report GI disturbance What are probiotics? Do they work? Think of your gut as your immune system's command center — responsible for the regulation of your responses, particularly of inflammation. >70 % of immune function takes place in your gut It makes sense as this is where the body encounters the majority of pathogens. Inflammation serves a protective role responding to tissue injury or infection so that you can heal. We have 10 times the amount of microbial cells than total other cells, with 500+ types of microorganisms which mostly reside in our gut. Your bacteria rules your life. They perform digestive and defensive roles against chronic inflammation and decreasing reactions to allergens plus they help in synthesizing B Vitamins Inhibit the growth of disease causing bacteria A probiotic: is a microbial organism which is not harmful (pathogenic) remains viable (alive) during processing and shelf life of the food must survive digestion and remain viable in the gut is able to bring about a response in the gut is associated with health benefits. As with most things in science the criteria are continuing to develop. (Not all cultures remain active.) 80 percent of the antibiotics used in the US are used on animals – which goes to the ground and water supplies and when you eat them What about the use of antibacterial products? Is this good/safe? When are antibiotics effective? What about probiotics at the same time? They’ve been around in various forms for thousands of years. Currently popular ones are: yogurt, kefir (dairy, nondairy and water), kombucha, cheese, sourdough bread, dill pickles, sauerkraut, kim chi, chocolate, tea, beer, and wine. New products made with added cultures include soy products, cereal, energy bars, specialty drinks, infant formula and more. Nondigestible food ingredients that selectively stimulate the growth and/or the activity of beneficial bacteria in the colon and improve health. Prebiotic Stars and Prebiotic Potentials Fruits apple, banana*, berries, raisins, Vegetables onion*, garlic*, leeks*, Jerusalem artichoke*, globe artichoke*, asparagus*, chicory root*, burdock*, yacon*, jicama, tomato, greens, spinach, collard greens, chard, kale, mustard greens, dandelion greens*, salsify* Legumes lentils, dry beans, chickpeas and peas Whole Grains whole wheat*, barley*, rye*, oats, brown rice, whole grain corn, buckwheat Seeds flaxseed, almonds •These foods have been documented in the scientific literature as sources of inulin and oligosaccharides (nondigestible fermentable carbohydrates). Takes place in lower bowel, produces acids and gases and results in benefits. Decreases pH level –more acid, less disease bacteria-friendly environment Short chain fatty acid production enhances beneficial bacteria –might have effect on colon cancer Enhanced mineral absorption – increased calcium and magnesium Might help lower cholesterol Might help stabilize blood glucose levels Enhances immunity and positive immune response Usually helps with bowel function and elimination Bacteria and Diabetes: less vitamin B12 and K produced. Prediabetes and type 2 diabetes- decreased mucous barrier in the gut. Inulin, beta-glucans, anthocyanin-rich polyphenols Changes in 4 weeks – maybe food can do it. Human Microbiome Project – microbes in your mouth can predict what’s in your gut. We are not all the same. Bacteria in your gut might be making you fat or thin. We share bacteria with others. Many more, too. L Reuteri and effect on weight Daily as prebiotics in your diet, cultured vegetables such as kimchi, sauerkraut, truly fermented pickles, food with added probiotics: Good Belly is the only vegan and soy-free probiotics – good belly shots contain L plantarum 299 w Nondairy commercial yogurt with active cultures Other Soy and nondairy yogurt – MAKE YOUR OWN – Simple recipe Or good organic commercial dairy yogurt Studies have shown that it takes 10 billion encapsulated bacteria to obtain the same value to the intestines that just 100 million bacteria from food will do. But how much is in each food? Good question. Other than yogurt, fermented foods are a condiment for me. Now Foods PB 8 Garden of Life Primal Defense Garden of Life Raw Probiotics Sunbiotics Flora Udo’s Choice probiotics Go Live Probiotic and Prebiotic Drink Powder Dr. Ohira’s Should be refrigerated and in vegan capsules, or as powder Take under medical or nutrition supervision All of Natren’s Dairy-Free POWDERS are Vegan; i.e. Mega Dophilus Dairy-Free and Bifido Factor Dairy- Free powders and Natren’s unique green formula, Mega Vegi-Dophilus, powder are all VEGAN. Take 1 tsp. a day of each, up to three times a day for rapid results. Note: Digesta-Lac Dairy-Free is only available in Veggie-caps, not in powder form. For more serious issues VSL 3 http://truthaboutprobiotics.com/2008/12/1 6/vegan-probiotic-options/ What is the best way to get your prebiotics and probiotics? Vegan Probiotics from around the world: Most known here are: Miso and Natto from Japan Kimchi from Korea Kombucha from Russia Sauerkraut from Germany Curtido from El Salvador You can make your own water kefirs and fermented vegetables For Research Updates: http://www.e- probioticswatch.com/ International Association for Probiotics and Prebiotics http://www.isapp.net/ US Probiotics http://www.usprobiotics.org/basics.asp Gut Instinct by JoAnn Hattner, http://www.gutinstinct.com Jill Nussinow, MS, RDN, The Veggie Queen [email protected] You can find the recipe for making sauerkraut and pickles plus fermentillas on my website at http://www.theveggiequeen.com http://www.bastyr.edu/recipes/fermented- vegetables Check out culturesforhealth.com for yogurt starter and recipes and Belle and Bella for vegan yogurt starter .
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