Tag Archives: probiotics

Free your gut from inflammation with probiotics

probiotic, fermented foods, health, gut healthProbiotics have become the talk of the town, and for good reason. Every day more research shows that taking probiotics can reduce inflammation in the gut, and in turn, may help reduce risk of inflammatory conditions such as heart disease, eczema, and inflammatory bowel disease. Therefore, adding a probiotic to your daily routine may be the answer to help free your gut, and in turn your body, from inflammation.

What is inflammation?

Inflammation is a response to injury, infection, or foreign bodies in the body. This process is often linked with redness, swelling, and pain. In the body, however, can be a good thing since inflammation helps to get rid of any toxins and help the body heal.  However, too much of just about anything can be a bad thing.

Oxidative stress, along with inflammation, is often associated with chronic disease risk. When the body’s cells encounter oxidative stress, cell damage may occur, and in turn, chronic disease risk may increase.  Oxidative stress occurs, by definition, when there is an imbalance in prooxidant stress and antioxidant defense.  This occurs when free radicals, or any species with one or more unpaired electrons, steal electrons from other cells to become paired. In doing this, a chain reaction of free radical formation is set off. This  in turn can lead to cell damage.

What are probiotics?

Probiotics are living organisms such as bacteria or fungi, that have health benefits.  You may see probiotics in your local grocery store or health food market. It can be confusing to know which strain(s) will be most beneficial for you.  The key will be to find a probiotic product that is diverse in the amount of strains that it contains, so that you can benefit from a wide variety of bacterium.

For example, one diverse probiotic product is Biovia 30 by Vita Sciences. This probiotic product contains 30 billion colony forming units of 10 important Lactobacillus and Bifidobacterium strains.

How can I benefit from probiotics?

Probiotics can help restore balance of bacterium in the gut. This can help reduce inflammation in the body and reduce chronic disease risk.  The benefits of probiotics range from lowering cholesterol to strengthening the immune system.  In addition, probiotics can help improve symptoms in those with digestive conditions such as inflammatory bowel disease. Furthermore, there is evidence that those with skin conditions such as atopic dermatitis and acne may benefit from probiotic treatment.

You can add probiotics in your diet by consuming more fermented food or by taking a probiotic supplement. You can add some probiotic-containing foods to your diet such as:

  • sauerkraut
  • kimchi
  • kefir
  • yogurt
  • miso
  • tempeh

It is also beneficial that if you consume probiotics in any form, that you also consume prebiotics, or foods to help feed the probiotics in your gut.  Examples of prebiotic foods include:

  • fruits such as bananas
  • vegetables such as asparagus, soybeans, garlic onion, leeks, and artichokes
  • whole-grain foods such as whole-wheat bread, oatmeal, and bran cereal
  • Flaxseeds

Therefore, free yourself from inflammation in your body today by adding some pre- and probiotics to your daily routine.

References:

Baek, J. and Lee, M-G. (2016) “Oxidative stress and antioxidant strategies in dermatology.” Redox Report, 21(4): 164-169.

Biswas, S.K. (2016) “Does the Interdependence between Oxidative Stress and Inflammation Explain the Antioxidant Paradox?” Oxidative Medicine and Cellular Longevity, Volume 2016(Article ID 5698931): 9 pages.

Nagpal, R., et al. (2012) “Probiotics, their health benefits and applications for developing healthier foods: a review.” FEMS Microbiology Letters, 334(2012): 1-15.

NIH News in Health (May 2017) “Keeping Your Gut in Check: Healthy Options to Stay on Tract.”

Wolfram, MS, RDN, LDN, T. (February 27, 2018) “Prebiotics and Probiotics: Creating a Healthier You.” Academy of Nutrition and Dietetics Online.

 


  • Could probiotics improve gut health?

    yogurt, probiotics, fermented, gut health, fruit, fiberDo you get cramps in your side after eating certain foods? Do you feel bloated, gassy, or suffer from constipation?  If so, then you may have an imbalance in your gut bacteria.  Probiotics may be able to help you improve your digestive health.

    What are probiotics?

    Probiotics are live bacteria strains found in fermented foods or in supplement form. They help to balance levels of good as well as bad bacteria in the gut.  Examples of fermented foods and drinks include:

    • yogurt (fermented milk)
    • sauerkraut (fermented cabbage)
    • kefir (fermented cow’s milk normally consumed as a beverage)
    • kombucha (fermented black or green tea)
    • miso (paste made from fermented soybeans)
    • tempeh (fermented soybeans)

    A diverse ecosystem of bacteria in the gut may reduce inflammation in the body. In fact, animal studies show that probiotics could lower levels of inflammation in the body related to such conditions as rheumatoid arthritis and heart disease.  However, you should take probiotics on a regular basis for the most health benefit.

    If taken in a supplement form, try to get a probiotic with multiple strains of bacteria since each strain provides different benefits.  Also, those found in a refrigerated form, such as those found in health food stores, may provide a more potent formula. For example, there is a quality probiotic called Biovia 30X made by Vita Sciences. Biovia 30X  contains 30 billion colony forming units (CFUs) in 10 different strains of probiotics.

    Other ways to improve gut health

    Besides probiotics, there are other ways you can help improve your digestive health with just a few tweaks in your healthy lifestyle.

    • Avoid foods that can cause inflammation. Examples of foods to limit in your diet include red meat, high-fat dairy, fried foods, and foods high in additives.  Also, processed foods such as sausage and candy that contain advanced glycation end products (AGEs). AGEs should be limited since they can reduce the number of healthy bacteria in the gut.
    • Eat more fiber since it helps to feed the healthy bacteria. Fiber-rich foods include fruits, vegetables, and whole grains such as oats, quinoa, brown and wild rice, and bran, to name a few.
    • Live a balanced lifestyle.  Getting enough sleep, staying active, and staying hydrated is important to keep your gut happy.  Most adults should get about 7 to 9 hours of sleep each night to help regulate a healthy blood pressure and healthy blood glucose levels.  Also, exercise at least 30 minutes a day for most days of the week. This is because studies show that exercise can help enrich the growth of a diverse population of bacteria in the gut. Finally, when you add in more fiber to your diet, drinking enough water each day is important to lower risk of constipation. Aim for about half of your body weight in ounces. If you are 200 pounds, then this means you should drink about 100 ounces, or 12.5 cups of unsweetened fluid each day.
    • Manage stress.  Meditation, yoga, relaxation breathing, talking to a counselor, or just finding time each day to relax and do something you enjoy can help lower stress.  It is important to manage stress not just to sleep better, but for gut health as well.  For example, studies have shown a potential link between the brain and gut health. For example, if you get stressed or depressed, studies show that this could trigger gut health issues.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Harvard Health Publishing- Harvard Medical School (October 2016) “Can gut bacteria improve your health?”

    Harvard Health Publishing- Harvard Medical School (accessed April 3, 2018) “The gut-brain connection.”

    Monda, V., Villano, I., Messina, A., Valenzano, A., Esposito, T., Moscatelli, F., … Messina, G. (2017). Exercise Modifies the Gut Microbiota with Positive Health Effects. Oxidative Medicine and Cellular Longevity2017, 3831972. http://doi.org/10.1155/2017/3831972

    Mayo Clinic (August 20, 2016) “How much should the average adult exercise each day?”

    National Sleep Foundation (accessed April 2, 2018) “How Much Sleep Do We Really Need?”

    NIH News in Health (May 2017) “Keeping Your Gut in Check: Healthy Options to Stay on Tract.”

    Physicians Committee for Responsible Medicine (accessed April 3, 2018) “Healthy Gut: Prebiotics and Probiotics.”


  • Top Three Ways Probiotics Can Improve Gut Health

    Probiotics, or gut-loving bacteria, started to blossom back in the late 1800’s to early 1900’s as part of a healthy lifestyle.  It was during this time that Scientist Elie Metchnikoff proposed that consumption of yogurt with Lactobacillus helped decrease the amount of toxin-producing bacteria in the gut and increased life years in hosts.  The advent of probiotics has improved gut health for many.

    About Probiotics

    You may have heard about fermented foods, probiotics, and how good they are for you. However, do you really know what they are, and why they are so healthy?  The conversion of carbohydrates in the foods to alcohol or organic acids produces fermented foods. This is done by using microorganisms such as yeast or bacteria under the absence of free oxygen.  As a result, the fermentation process can lead to increased concentration of vitamins and  nutrients in the final product. In addition, other benefits of fermented foods include enhanced flavor and increased digestibility. Finally, it is important to note that fermented foods are only probiotics if the bacteria culture survives long enough to provide benefits to the GI tract.  

    Probiotic Foods

    These are some fermented foods that are considered probiotics.

    • Yogurt, which is milk fermented with bacteria like Lactobacillus acidophilus. 
    • Kimchi, or spicy pickled cabbage, which is a popular dish in Korean culture.
    • Sauerkraut, which is a pickled cabbage commonly eaten in German culture.
    • Cheeses like Gouda, Cheddar, Swiss, and Parmesan. Not all cheeses have probiotic qualities, but in these particular cheeses the bacteria survives long enough to benefit the GI tract.  Furthermore, during digestion  beneficial bacteria is protected by the fat in cheese.

    Probiotic Drinks

    There are also some fermented drinks that provide probiotic benefits.

    • Cow’s milk fermented with bacteria creates the sour yogurt-like drink called kefir.
    • Live cultures added to milk creates buttermilk. However, cooked buttermilk can deactivate these gut-beneficial cultures.
    • Sweet tea fermented with yeast and bacteria creates Kombucha.

    Probiotic Supplements

    With so many different probiotics on the market containing so many different bacterial cultures in so many different amounts, it can be difficult to know which will provide the most benefit.  However, Vitasciences makes it easy for you when it comes to choosing the proper probiotic.  BioVia30 contains a diversity of bacterial strains containing Lactobacillus and Bifidobacterium that helps to increase the good bacteria in your gut. Therefore, choose Vitasciences when shopping for your supplement needs.

    -by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Battcock, M. and S. Azam-Ali (1998) “Fermented Frutis and Vegetables: A Global Perspective.” Food and Agriculture Organization of the United Nations. http://www.fao.org/docrep/x0560e/x0560e00.htm#con

    Cruz, A., et al. (2009 Aug) “Probiotic cheese: Health benefits, technological and stability aspects” Trends in Food Science & Technology, 20(8):344-354.

    Ganesan, B. et al. (2014) “Probiotic Bacteria Survive in Cheddar Cheese and modify  populations of other Lactic Acid Bacteria.” Journal of Applied Microbiology, 116(6): 1642-56.