Understanding the health benefits of probiotics.
Dear Jess, I have a lot of trouble with intestinal bloating and gas. Having heard about probiotics, I was wondering if these might lessen my discomfort. Do you think this might be helpful? Thank you, Sherry H.
Dear Sherry, While I can’t diagnose the cause of your intestinal discomfort, a trial run with a good probiotic is an appropriate course of action that may very well be beneficial. Some intestinal bacteria cause more gas than others while breaking down the fiber in our food. Lactobacillus acidophilus and bifidobacterium bifidum are two healthy bacteria residing in our large intestines that don’t produce as much gas. These are the primary two bacteria found in a good probiotic supplement. I recommend a month’s trial of probiotics supplements to see if your problem improves. At the very least, buidling the ratio of good bacteria in your gut will be beneficial to your digestive system as well as your immune system. Please give me a call during my Resource Line hours and we can talk specifically about dosage that is individual to your needs.
I am also including an article on probiotics that I wrote last year for Northwest Prime Time newspaper in the greater Seattle area. It is reprinted here with permissions from Northwest Prime Time, Bastyr University, and my co-author. I think it will give you a nice overview on the health benefits of probiotics.
In good health,
Jess
Probiotics: A Primer
Jessica Adlin, MS, CN
Mark Kestin, Ph.D
Within our intestinal tract, we each have a thriving colony of bacteria. As a matter of fact, we have more bacteria in our intestines than we have cells in our entire body. Now, at first blush, this may not seem like such a good thing. However, over the course of human development, we have formed a cooperative relationship with these healthy bacteria. Some experts suggest that this colony of bacteria may act like another organ of the body, emphasizing how critical it is to our health and well-being.
These friendly bacteria serve us well. Their benefits range from helping with digestion to protection from disease. Friendly bacteria break down indigestible food, such as dietary fiber and certain sugars. This process gives us many nutrients, including vitamins, essential to good health. There is also evidence that healthy intestinal bacteria help us maintain a strong immune system and protect us from harmful germs. Additional benefits may also include lower blood cholesterol and improved blood sugar.
Our amazing bodies maintain a delicate balance between good and bad bacteria. The typical American lifestyle, however, can upset this balance resulting in illness or disease. A poor diet is one culprit–especially one high in sugar and other refined foods and low in dietary fiber. Stress also plays a role in altering this balance. Some prescription medications, especially antibiotics, can wreak havoc. They destroy the offending bacteria, which is a good thing; but they also destroy the friendly ones that we depend on for good health.
Once we have damaged or destroyed our colony of healthy bacteria, we are more susceptible to many ailments. Partially digested proteins may enter the blood stream, increasing the risk of food allergies and autoimmune diseases. Digestive disturbances such as diarrhea (including “traveler’s diarrhea”) and constipation are associated with poor bacterial health.
Symptoms may improve when that balance is restored. Symptoms of other intestinal diseases like Crohn’s, ulcerative colitis, and irritable bowel syndrome may also be treated by restoring natural bacterial balance.
So how do we ensure that our friendly bacteria are thriving within us? Here’s where probiotics come in to play. The International Life Science Institute defines probiotics as “…living micro-organisms which, upon ingestion in sufficient numbers, exert health benefits beyond basic nutrition.” Probiotics are foods or supplements that actually contain the friendly bacteria. Fermented foods, like yogurt, kefir (a fermented dairy product, like yogurt, but with the consistency of a milkshake), some cheeses, and fermented vegetable products, such as tempeh (a fermented soybean product high in protein) and sauerkraut, have bacteria added to them during processing.
Depending on one’s current state of health, it is important to consume or supplement with probiotics. Healthy adults may want to include a serving of yogurt that has been fermented with lactobacilli and bifidobacteria. Read the container. Not all yogurts use this kind of bacteria. Acidophilus milk is another good choice.
If you are suffering from intestinal discomfort or disease, food allergies, autoimmune problems, check with your doctor or nutritionist for recommendations regarding supplementation with probiotics.
To create a welcoming environment for your colony of friendly bacteria:
o Limit your intake of sugar and other refined foods
o Increase your intake of dietary fiber by eating plenty of vegetables, legumes and whole grains.
o Eat at least one serving of probiotic-containing food each day. For example: yogurt or kefir containing live active bacteria specifically lactobacillus and bifidobacteria.
o Learn ways to reduce stress in your life. Try a Tai Chi class or a relaxation audio tape.
o If you have been on antibiotics recently, consult your doctor or nutritionist regarding a probiotic supplement.
While this may not be the most glamorous of topics, it is an important one. Research is quite active in this area of study and we continue to learn more about the amazing health benefits of these supportive bacteria.
