Gut health; what's the big deal?
Prebiotics, probiotics, gut, good bacteria, bad bacteria, microbiome, fermented foods, what the hell does it all mean?!
So first things first, probiotic's are the bacteria (good) that are living in the digestive tract, and prebiotics help feed/assist the existing bacteria. Prebiotic's are found in fermented foods, such as kimchi, sauerkraut, yoghurt, sourdough bread and kombucha tea as well as fibre -always have plenty of fruit and veggies (this is fermented in the gut). Probiotic strains include Lactobacillus and Bifidobacterium (if buying a probiotic supplement, ensure it contains the aforementioned strains).
To put it in perspective and explain the power of the gut, the human body is made up of over 5 billion cells and are out numbered 10:1 by microbial cells; so you tell me who is running the show.
The microbiota (the good bacterial species living in the gut) has many positive effects such as, but not limited to:
Prevention and or reduction of duration of virus induced, antibiotic associated diarrhoea, think about it this way - if you fill your gut and bowel with good bacteria, when a 'bad' bacteria or pathogen enter; there is simply no room for it to set up shop and it kicked out to find residency in someone else's gut (hopefully not in your family).
Assist patients with lactose intolerance which is the reduced ability to digest lactose commonly found in milk products due to lack of the lactase enzyme and probiotics improve lactose digestion.
Reduction in inflammation and symptoms associated with inflammatory bowel disease, i.e bloating, flatulence, abdominal discomfort etc.
Enhance the bioavailability and uptake of minerals including calcium, magnesium and possibly iron.
Treatment of some food allergies and it's systematic effects such as atopic dermatitis.
Prevention of obesity and improves weight loss though better satiety.
More and more research is arising around the 'brain - gut connection', the gut microbiota can alter the levels of circulation cytokines (immune cells); and this can have an effect on brain function (remember that thing I said earlier about "who is running the show?"). Numerous pathways exist whereby gut microbiota can regulate the 'gut-brain axis', such as endocrine (hormones), immune and neural (nervous system) pathways; linking emotional and cognitive centres of the brain with peripheral intestinal functions (WOW!). The age old saying "gut feeling" has a lot more validity now!.
"Now what, Coo?" I hear you say!...Some practical applications for this mind boggling information.
Eat your fruit and vegetables, ensure you are getting at least 25g of fibre for woman and 30g of fibre for men.
Incorporate fermented foods into your daily nutrition.
If you have a dose of antibiotics, which kills all bacteria in the gut, not just the bad stuff; ensure you take a probiotic supplement and take in conjunction with antibiotics and continue after. But you may find that your new healthy gut means you don't get as sick and need antibiotics ;) (Note: I am not 'anti antibiotics', everything has it's place).
Cortisol (stress hormone) affects the micro flora of the gut, so try live a chilled, stress free life haha! no, seriously though, try manage stress through activities such as exercise, meditation, yoga and journalling.
Limit alcohol, studies have shown that alcohol consumption alters gut flora.
In (gut) health,
Katie-Coo xoxo.