Probiotics & Prebiotic

What they are and Why we need them.

Probiotics are live microorganisms that live in and on our body, bringing us a variety of health benefits. In the last blog I explained how they assist with digestion, vitamin and nutrient absorption plus protection of the gut lining. In this blog want to talk about how to cultivate your own healthy micro biome.

One way to establish good gut bacteria is to take a probiotic supplement available from health food shops and online outlets. The benefits of taking a probiotic is disputed by some and choosing the best one for you requires a little research.

Bifidobacterium have been shown to:

• Support digestion and alleviate symptoms of inflammatory bowel diseases

• Help to heal certain intestinal infections

• Help prevent the flu and common cold

• Support respiratory and heart health

• Improve lactose digestion.

Lactobacillus have been shown to:

• Improve lactose digestion

• Reduce the risk of viral infections

• Support digestion and alleviate symptoms of inflammatory bowel diseases

• Promote healthy weight management

• Support women’s health, such as preventing yeast infections and urinary tract infections.

In my opinion a course of probiotics is useful if you have been feeling generally unwell, following a stomach upset, food poisoning or a course of antibiotics. Once the course of probiotics is completed the ideal is to maintain your microbiome through diet.

An alterntive to taking probiotics as a supplement is to incorporate Probiotic foods (containing live microorganisms) into your diet. Probiotic foods will have been through a process of fermentation, cultivating the good bacteria. Some foods produced by the process of fermentation, will still contain live bacteria at the point of sale (live yoghurt & kefir) but some will not. Much of the sauerkraut that you find in supermarkets has the sour flavour from the fermentation, however, it has been sterilised during the packing process and no longer contains live bacteria. There is some research to show that there is still benefit to the body from consuming the non live version but making it yourself or sourcing the live stuff is preferable.

Fermented vegetables are easy, and cheap to make.

Instructions

• Make the brine. Stir 3-4 tsp of sea salt into 1 pt warm water until it dissolves.

• Peel and cut 4 medium/large carrots into a clean jar, packing them in as tight as you can, leaving about 1 inch of head-space at the top.

• Pour the warm salt water brine over the carrots to cover them completely. To keep them under water you can use a fermenting weight or place a cabbage leaf over the top and close the top.

• Leave the jar at room temperature for 2 days up to 2-3 weeks depending on the taste you prefer. The longer it sits, the more flavour will develop. Once you see bubbles appear open and taste until you are satisfied. You can add Dill and or garlic to add flavour.

There are many versions of the Korean Kimchi, a spicy fermented cabbage mix which is interesting to experiment with.

Live yoghourts and kefir readily available in most supermarkets but be careful to read the labels and avoid all those with fruit and sugar added. It is better to add your own fruit or honey at home so you know exactly what you are getting. Again both of these are easily made at home and then you are getting the real thing no preservatives and loads of live critters.

Coconut Yoghourt

Instructions

1.Open a can of full fat coconut milk can and take out the out the solid cream. Mix the cream with some or all of the of the coconut water, depending on how thick you would like the yoghourt.

2.Place coconut milk in a bowel and add 2 probiotic capsules, stir well to combine, using a ceramic or wooden spoon, not metal.

3.Place the mixture in a clean jar. Cover the jar with a clean cheese cloth or thin dishtowel, tighten with an elastic band and leave to sit on the counter for 24-48 hours (depending on the temperature). Keep away from direct sunlight.

4.Test the yoghourt after 24hours, there should be the distinctive yoghourt taste.

5.When you are happy the culture has taken, place a lid on your container and place the yogurt in fridge for a couple of hours to thicken and firm. Keep refrigerated and consume in a couple of days. And then there is Kombucha, which has become so popular with a young generation that it is being sold in pubs and bars. Kombucha is a fermented tea originating from North East China in 220 BC. It reportedly takes its name from a Korean physician, Dr Kombu, who brought the fermented tea to Japan and successfully treated the Emperor Inkyo.

If you are familiar with all of the previously mentioned probiotics and looking to expand your dietary horizons, ask for Natto in your local Asian supermarket. Natto is made from fermented soybean and eaten traditionally with rice. Both the taste and texture are quite different to anything I have eaten before. I found that the beans require generous amounts of the spicy soy sauce and Japanese mustard that came with each portion for me to find them enjoyable.

Now for the Prebiotic Ok, now we have put the good bacteria in we have to make sure they stay alive and healthy and this is where the prebiotic come in.

Prebiotic are compounds in food that induce the growth or activity of beneficial microorganisms such as bacteria and fungi, they can alter the composition of the gut microbiome. Guess which foods contain prebiotic compounds, the answer is fibre. Although not all dietary fibres are prebiotic, all prebiotic are dietary fibres. Fibre has long been linked to better health, but now research shows how the gut microbiota play a role in this. One study showed that when microbes are starved of fibre, they can start to feed on the protective mucus lining of the gut, possibly triggering inflammation and disease. In 2017 a Study involving mice, that were put on a low fibre diet, found that they developed colon problems within 3-4 days.

The recommended intake of dietary fibre will provide prebiotic to the diet. So, we understand that fibre is good for us but what if it actually makes you feel worse ! If you react badly to fibre it is usually an indication that your gut is irritated, there are many different reasons that this could have developed but there are ways to heal the gut and reduce its sensitivity.

Each meal or snack should contain; Protein, Fat & Fibre. The amount of fibre that is right for you can be determined by monitoring how you feel after meals and your eliminations. What does Fibre actually do and what should I be eating? More on this next time, the different types of fibre, why they are important and where to find them.