True Wellness

NUTRITION KNOW-HOW: POWERING UP WITH PROBIOTICS

In last weeks GUT HEALTH: PART 1 post, we took a deep dive into the wonderful world of bacteria, gut-health, and digestion. From the realization that the human body contains more bacterial cells then human cells, to understanding the multitude of functions and influences bacteria play on our health, be sure to read GUT HEALTH: PART 1 to get the 411 on the basics.  In order to reap all of the benefits, maintaining balance in the gut is key, and in a world that is full of toxins, stress, and nutrient-poor foods, it is easy to go astray. Read on to find out some of the key players in the probiotic world, and a handful of tips to rev up your bacterial game.

           

PROPS TO THE PRO’S:

The term PROBIOTIC is a compounded word of Greek origins: "pro" meaning promotion/beneficial and "biotic" meaning life. Life-promoting probiotics are actually living microorganisms such as bacteria, yeast, (yes yeast,) and certain fungi (yes, fungi) that potentiate a degree of benefit on their host (humans.) While the probiotic "wave" has recently crashed over the health and wellness world, we can all thank the beneficial discovery to Elie Metchnikoff , a noble laureate. In 1907 his observations linked the consumption of fermented beverages (soured milk) to enhanced health, and from there, two primary strains of bacteria- lactobacillus and bifidobacter- were studied for their gut-infection deterring effects. Research continued on over the decades, taking us to America’s modern day captivation.

THE GOOD & THE BAD:

While the thought of bacteria, yeasts, and fungi making a “home” out of your GI tract might give you the "heebie-jeebies," fret not my fear-induced friend!  While there are definitely some “bad” strains, the good far outweigh them, and just like Elie Metchnikoff’s 20^th century discovery of lactobacillus and bifidobacter, these strains still reign supreme in today’s probiotic marketplace. Here’s a look into why:

LACTOBACILLUS: Responsible for the production of LACTASE (that digestive enzyme that many adults lack, and is essential for breaking down lactose- milk sugar) these acid-producing bacteria are often found in dairy products (milks, cheese, yogurt,) and lactic-acid fermented foods like pickles and sauerkraut. Being that their inherent nature is to produce acid (in the form of lactic acid,) they help maintain the pH of the gut, which helps to inhibit the growth of non-beneficial microbes that could otherwise thrive in a more basic (alkaline) environment. They also support the absorption of certain minerals, like Calcium, Copper, Magnesium, and Iron. Here are a few popular strains:

◼    L. acidophilus: Predominates the small intestine where it supports immune health, urinary/vaginal health, and can help with occasional gas/bloating and additional GI discomfort.

◼     L. paracasei: Studies have shown that this robust strain supports the appropriate pH of urine, and may aid liver regeneration and maintenance.

◼   L. rhamnosus: One of the most “hardy” strains, it can withstand high acid environments and has been studied for its benefits on vaginal/urinary health, is often used for its symptom quelling properties for travelers diarrhea, and may promote cognitive health by promoting GABA, a calming neurotransmitter. 

BIFIDOBACTER: These basic-loving bacteria (predominate the higher pH colon) also produce lactic acid, which also acts as food for our GI cells (enterocytes,) assisting the maintenance and regeneration our gut lining. On top of supporting membrane health, bifido strains also ward off yeasts, and are responsible for producing a slew of B- complex vitamins (necessary for energy production,) and vitamin K (blood clotting, immunity, bone health, etc.) Two popular strains include:

◼     B. bifidum: This strain loves to inhibit the proliferation of the bad guys such as certain yeasts and molds by adhering to the intestinal lining (mucosa,) so that the others cannot take “root.” Meta analyses have also shown bifidum strains to be beneficial from those suffering from occasional diarrhea.

◼     B. longum: Supports the metabolism of carbohydrates and may help to deactivate environmental and bacterial toxins in the gut. This strain shows antioxidant-like behavior in that it helps to bind to excessive amounts pro-oxidative minerals (copper and iron,) lowers heavy metal load, and supports overall immune health.

FERTILIZING THE LANDSCAPE:

Think of yourself as a grounds-keeper to the garden/vast landscape that is your individual microbiome (internal bacterial ecosystem.) If you take the time to plant the varieties (strains of bacteria) you want to grow, trim and weed the overgrowth (harmful strains,) and water and fertilize, your inner-terrain with the appropriate nutrients, your garden will soo blossom and thrive. Below are three key approaches to growing a gorgeous garden, while keeping those pesky weeds at bay.

1.     STRESS LESS: The gut is often called the second brain, or “enteric nervous system,” because it is is constant communication with the hypothalamus. When stress takes over, our gut health is directly impacted, and vice versa. All the more reason to give your guts and brain some love!

2.     UNLOAD THE OVERLOAD: Environmental toxins from the water you drink, air you breath, chemicals you come in contact with, and food you consume all affect your microbial landscape. Be sure to put forth a bit more effort in purchasing ORGANIC, WHOLE FOODS that are minimally processed and as close to as nature as possible. Eliminating unnecessary exposures from excessive technology use (WIFI, EMFS, etc,) as well as utilizing a water-filtration system can all decrease your toxic burden.

3.    FEED WITH FERMENTS: As you read above, some food sources of lactic acid strains of bacteria include fermented items such as unpasteurized sauerkraut, fresh kimchi, goats milk yogurt, sheep/goats milk cheese or kefir, and even fermented soy products like miso paste, tempeh, and natto (a funkdified paste you may find at your local Asian grocer.)

4.     SUPPLEMENT WISELY: There are a ton of probiotic products on the market, but finding a brand you trust is always the first step in making the right decision. Survivability of the strains (are they on the shelf or refrigerated) can be a good indicator at their viable potency, and strain variety and CFU (colony forming units) can also help you measure what product might bring you benefit. Aim for at least 5 billion CFU’s per serving, and select products that are verified viable or at least backed by a guarantee. Opt for a variety of strains (at least five, up to 50) and switch it up every few months so that your GI tract gets time to diversify!

Wanting to know more about how food affects your inner terrain? Join me next week as I delve into the world of prebiotics and how they can benefit you and your good bugs!

OCTOBER TRUE KITCHEN COOKING CLASS

GUT HEALTH 101

WEDNESDAY, OCTOBER 18TH

6:00-7:30PM

$35.00 (pre-paid) OR $40 (at door)*

Hippocrates, the Father of Medicine stated, “all disease begins in the gut.” With over 100 trillion bacteria making up the human MICROBIOME (the environment within each and every one of us that is home to an array of bacteria,) an imbalance in this immense system can affect immune, cognitive, hormonal, and even cardiovascular health! Gain insight into the wonderful world of beneficial bacteria, the many interactions they have within the body, and how we can maintain the friendly-flora that reside inside of us through the foods we eat. Welcome the good, crowd out the bad, and come hungry to this not-to-miss dive into how to attain a good gut!

* Cost of class includes colorful informative handout, all of the recipes prepared in the class, and of course tasty plates of the food she whips up!

TO REGISTER:

EMAIL: info@biologicalhealth.com

PHONE: 267-308-0777

Genevieve – “G”

Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist

True Wellness Biological Health

Genevieve@biologicalhealth.com