LAS CRUCES >> Probiotics are a vital part of a healthy lifestyle, but many of us find them mysterious.
A dictionary definition of probiotic is “a preparation (as a dietary supplement) containing live bacteria (as lactobacilli) that is taken orally to restore beneficial bacteria to the body.”
“Probiotics are bacteria that help keep the natural balance of organisms (microflora) in the intestines,” according to webmd.com. “The normal human digestive tract contains about 400 types of probiotic bacteria that reduce the growth of harmful bacteria and promote a healthy digestive system. The largest group of probiotic bacteria in the intestine is lactic acid bacteria, of which lactobacillus acidophilus, found in yogurt with live cultures, is the best known. Yeast is also a probiotic substance. Probiotics are also available as dietary supplements.”
Photo courtesy thinkstockphotos.com Kimchi, a popular Korean dish, can provide healthy probiotics.
“Probiotics: Whole Body Health Begins in Your Gut,” a recent seminar at Natural Grocers in Las Cruces, focused on the idea that “gut bacteria influence how every part of your body works: weight gain or loss, immunity, even your mood and ability to focus.”
Fans of probiotics praise their efficiency in dealing with digestive issues, but experts tend to agree that their role in fighting specific disease, such as cancer and heart ailments, is not yet understood.
Our knowledge about probiotics and their function is rapidly evolving as new studies are released, said Jonathan Clinthorne, nutrition educational specialist at Natural Grocers.
“There is more and more research linking the effects of probiotics and the idea of live microorganisms when administered in adequate amounts, to reenforce and modulate bacterium in our intestinal tracts,” he said.
While experts differ on some aspects of what’s going on inside our guts, Clinthorne opines that “with the standard American diet, our microbiome (the combined genetic material of the microorganisms in a particular environment, such as our body) is not reflective of what it’s supposed to look like from an evolutionary standpoint.”
He said recent research, based on an analysis of stool samples, and sequencing of genomes from bacterium, involved gut bacteria that number in the trillions. “We are actually more bacteria than we are human,” he said.
While most of us aren’t able to access genetic sequencing to determine exactly what’s living in our guts, there are some general guidelines we can follow that will help nourish the “good guys” who live there and innovative ways “to feed your own and add some new beneficial ones,” Clinthorne said.
“You can try liquid concentrates or supplements,” said Clinthorne, who studied at Michigan State University and the University of Colorado and holds a Ph.D. in human nutrition.
Photo courtesy thinkstockphotos.com Sauerkraut contains bacteria that is good for digestive tracts.
There are also a variety of strategies involving adding new foods.
Yogurt is among the best known of our probiotic pals, but for those of us who are avoiding, or allergic to, dairy products, there are many alternative options, Clinthorne said.
“Yogurt is great, and there are non-dairy yogurts that contain probiotics too. But whatever you choose, make sure it contains live cultures. There are lots of kombucha products now, too. You can try things like sauerkraut and kimchi. but make sure they are fermented with bacteria. It seems no matter what our culture, we all have some sort of fermented food like miso soup, or sauerkraut or kimchi and there has been this traditional way of incorporating bacteria. Our ancestors would have eaten a lot of fruits and vegetables to provide those guys (bacteria) with fermented fiber and those foods contain bacteria themselves,” Clinthorne said.
He said we get colonies of gut bacteria from our mothers.
“There are studies that show a strong correlation between gut bacteria and the risk of developing allergies. If a child is delivered vaginally rather than by Cesarean section, the vaginal contact inoculates the child with something slightly different, in terms of gut bacteria and the training of the immune system,” he said, adding that children born vaginally and those who are breast fed with their mother’s milk seem to be less prone to allergies.
In general, he said, if a goal is to use probiotics to help the immune system, “it is more difficult to shift than to add, because your immune system gets used to seeing certain strains and becomes tolerant.”
There are other factors that can make changes in your gut bacteria.
“Exercise has been shown to have an insulin-related impact and is related to inflammations in the body. Switching over to a vegetarian diet can have a pretty substantial impact. And antibiotics can change your bacteria, not necessarily for the better,” Clinthorne said.
In the end, you need to take responsibility for finding solutions that work for you,including a healthy diet and trusted, reliable sources of supplements, should you choose to use them.
“The takeaway, what it all comes down to, is that it’s all about building a foundation of health and probiotics can be very important in supporting health. Diet is the foundation for a healthy gut bacteria and probiotics serve as reinforcements. People should make sure to stick with well-respected probiotic strains. And there should be regular consumption, not just once a month, but continuing to consume them on a regular basis. And if you make unhealthy choices, or have health issues or take medications like antibiotics, you are going to disturb gut bacteria and it’s going to need some help to come back,” Clinthorne said.
Check with your healthcare provider and then try adding one probiotic food or supplement at a time to help determine what works for you.
“Some probiotics have been used for a very long time throughout history, such as in fermented foods and cultured milk products,” webmd.com reports. “These don’t appear to cause illness. But more study is needed on the safety of probiotics in young children, the elderly, and people who have weak immune systems. As with any dietary supplement, be aware that probiotic supplements are regulated as foods, not drugs.”
S. Derrickson Moore may be reached at 575-541-5450.
Helping bacteria help us: Probiotics keep your digestive system working like it should
