Have You Fed Your Good Bugs Today?
By Marjorie Geiser
Most consumers have heard of probiotics
and know that they are foods containing live, beneficial bacteria.
Foods such as yogurt, buttermilk, miso or kefir are the most recognized
foods providing good bacteria for the gut.
But are you aware of the health
benefits of prebiotics? In a nutshell, prebiotics are the food
to help the probiotics grow and multiply. They are the food for
your “good bugs.”
A quick review of probiotics will
help in understanding prebiotics. The advantage of beneficial
living organisms in food, particularly lactic acid bacteria, has
been known for centuries. In fact, the Roman historian Plinius,
in 76 BC, recommended fermented milk for treating gastroenteritis.
In the early 1900s, a Russian zoologist,
Elie Metchnikoff, wrote about the health benefits of "friendly
bacteria" and hypothesized that consumption of fermented
milk products were responsible for the long, healthy lives that
Bulgarian peasants enjoyed.
So what are probiotics?
Probiotics means "pro life.” The digestive tract is
home to over 400 species of microorganisms. Some are “good
bugs” and some are “bad bugs,” or unhealthy
bacteria. Probiotics are the good bugs. Two of the most common
strains are lactobacilli and bifidobacteria. It is believed that
if a positive balance of good bacteria is maintained, the bad
bacteria are less able to cause disease and irritation.
Here are some health benefits to
taking probiotics:
inhibit growth of “bad bugs” or bacteria that cause
disease
synthesize vitamins, primarily B vitamins
increase availability of nutrients
decrease lactose intolerance
decrease symptoms of GERD (gastro-esophageal reflux disease)
decrease prevalence of allergies
boost immune response
Help the little buggers
out
As mentioned earlier, prebiotics are food for probiotics. Consequently,
the more you can feed and care for your good bugs, the healthier
you can be.
The Japanese have known the benefits
of prebiotics for years. In fact, a commercially prepared prebiotic
call "Neosugar" is currently used in over 500 Japanese
food products, from infant formulas to health products.
The two most common prebiotics
are inulin and oligofructose. As a supplement, it will be listed
as either inulin or FOS (fructooligosaccharides). Inulin or oligofructose
are present in over 36,000 plant foods as plant storage carbohydrates.
Excellent food sources are chicory and Jerusalem artichokes. In
fact, most commercially prepared inulin comes from chicory or
is synthesized from sucrose. Other food sources include wheat,
barley, rye, onions, garlic and leeks.
Because flatulence, bloating and
abdominal cramps can be an undesirable consequence of taking prebiotics
(and even probiotics), it is recommended that anyone considering
taking these in supplement form contact a health care professional
familiar with such products for individualized recommendations.
What’s in it for
you?
Those who could benefit from taking probiotic and prebiotic supplements
include:
People taking antibiotics, which kill off the good bugs in the
intestinal tract
People who suffer from diarrhea, constipation, gastrointestinal
distress and/or irritable bowel syndrome
Women who suffer from chronic yeast and/or Candida infections
Probiotic supplements are available
as freeze-dried, powdered, capsules, wafers and liquids. Doses
of Acidophilus and Bifidobacteria are expressed in billions of
live organisms; a typical dose, unless otherwise recommended,
is between 3 billion to 5 billion live organisms.
Because probiotics are living organisms
and are fragile, they should always be refrigerated. Products
found on a shelf, therefore, are not going to contain live organisms
and not be as effective. The product label should guarantee a
certain number of live organisms by the expiration date of the
product. There should always be an expiration date.
Prebiotics can be found either
with a probiotic product or separately, because FOS and inulin
are food for the probiotics. If purchased separately, they can
be taken together. Some people, because of the high number of
bad bugs in their gastrointestinal tract, cannot handle the two
products taken together in the beginning.
This is where an experienced health
care professional can be beneficial. The suggested intake of FOS
is 2 to 3 grams per day. Products containing vitamin C, whey protein
or cysteine may improve the effectiveness of probiotics.
Some people will notice no harmful
effects and these products are generally very safe, but individual
sensitivity can alter the effects of such products. This information
is not intended to substitute for medical advice or care that
you would receive from your healthcare professional, so always
check with your provider. If you are taking medications or have
health issues, make sure you start these products under the care
of a professional.
If something as simple as providing
and feeding the good bugs in your intestinal tract can improve
subtle or severe health issues, it's certainly time to start feeding
your good bugs today!
© Marjorie Geiser
Marjorie Geiser has
been teaching health, fitness and nutrition since 1982. She is
a nutritionist, registered dietitian, certified personal trainer
and life coach. As the owner of MEG Fitness, Marjorie's goal for
her clients is to help them incorporate healthy eating and fitness
into their busy lives. You can learn more about Marjorie from
her web site, www.megfit.com,
or contact her via e-mail at margie @ megfit.com (no spaces).
