Probiotics. You hear that word all the time now. People are into growing and protecting their intestinal bacteria colonies, in hopes of staving off all kinds of diseases and conditions. What's up?
It's called the "microbiome," and it's a good thing, steadfast readers. A microbiome is the collection of all the bacteria, fungi, and assorted flora that reside in each of us. Without getting too scientific, the upshot is: The more, and the more kinds, the better. Especially in the gut. Between 500-1,000 species of bacteria make their homes in our intestines. That's a good thing.
Our immune system depends on the gut; some scientists would go so far as to say that the immune system lives in the gut. Example: When researchers look at the number and kinds of bacteria in children with type 1 diabetes, there are fewer of both, compared to non-diabetic children. This leads to the theory that diabetes--which is an auto-immune disease--is enabled when the gut can't respond to what triggers the onset of the disease.
Enter probiotics! Friendly, happy bacteria. They facilitate digestion, produce vitamins, and build the immune system. When probiotics are plentiful, they can keep the bad guys--and inflammation--away.
You already know that yogurt has probiotics. You also know that you need to look for "contains live and active cultures" on any yogurt you buy. That's all well and good, but yogurt doesn't have all the kinds of probiotics your gut needs to stay healthy.
Three things to consider!
1. Fermented foods. Yogurt falls in this category, but look further. Sauerkraut and kimchi are two examples. Also miso and tempeh. Do these sound too weird? Go for pickles!
2. Don't be too clean. It may seem counter-intuitive, but one of the theories as to why diabetes rate is skyrocketing is that people don't get dirty anymore. Soil actually contains bacteria that can pump up the immune system. Kids don't go out and play in the dirt; they stay inside and play video games. Everyone use too much anti-bacterial soap; this messes with the good bacteria. Get out and make some mud pies...then wash with plain soap and water.
3. Fiber up! You already know that fruits and vegetables contain fiber. Yeah, they have vitamins, too--but for this Blix, we're interested in the fiber. Especially the soluble kind. Soluble fiber is what's left after the "roughage" helps you poop. It's gooey and your gut's bacteria love it. Says Emilio Gutierrez, R.Ph., vice president of technical services, BI Nutraceuticals, Islandia, NY, “It then gets fermented by bacteria in the colon yielding intestinal gas. The benefits to us include enhanced digestion and intestinal fermentation, balancing of the intestinal pH, promotion of the digestive flora and regularity as well as decreased LDL cholesterol levels.” Okay, maybe that intestinal gas part isn't so great, but the other benefits are cool.
You can also take a probiotic capsule every day. That's what I do. Here's what Dr. Andrew Weil, health guru, advises: "Look for brands containing Bacillus coagulans (BC-30) or Lactobacillus GG. The dose is one tablespoon of the liquid culture or one to two capsules with meals unless the label directs otherwise. Always check the expiration date to make sure that the bacteria these products contain are alive and in good condition and look for probiotics with "colony forming units" (CFUs) in the billions. After you buy, be sure to protect your supply from heat, moisture, and air."
Be good to your gut, and it will be good to you!
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