Imagine a parking lot. There are a limited number of "parking spaces" and once they are full there isn't room for any more cars. The same goes for the bacteria in the gut. This competitive colonization means an ongoing battle for the bacteria to survive.
Lifestyle factors that can compromise gut flora include:
- Antibiotic use
- Alcohol consumption
- Diet high in refined carbohydrate
- Stress
- Age
Minimizing the above factors and eating a diet rich in complex carbohydrate and high in dietary fiber can help improve gut flora. Something that may also help is probiotics.
Probiotics means "for life". They are live bacterial microorganisms that reside in our intestinal tract. Probiotics can help maintain a healthy balance of intestinal flora.
Some popular strains of probiotics include:
- Lactobacillus acidophilus (L. acidophilus)
- Bifidobacterium
- Lactobacillus bulgaricus
- Saccharomyces boulardii
Probiotics may help by:
- Lactic acid, hydrogen peroxide, and acetic acid production for a more acidic environment that is less favorable for disease causing bacteria.
- Short chain fatty acid production that serves as a preferential fuel for the colonocytes.
- Manufacture some B vitamins
- Lactase production which aids digestion
- Support body's elimination of cholesterol
- Secrete natural antibodies which kill off the harmful microorganisms
Potential benefits of probiotics:
- Irritable bowel syndrome
- Constipation
- Antibiotic associated diarrhea
- Traveler's diarrhea
- Yeast infections
- Candida
- Lowered cholesterol
- Improved digestion
- Increased immune function
How you take it:
Probiotics can be found in food products such as yogurt with live cultures, sauerkraut, kefir, and buttermilk. Probiotics are also sold as a dietary supplement in powder, capsule and liquid form. Refrigeration is preferred as heat destroys the microorganisms.
Five billion colony-forming units (CFU) per day are considered the minimum amount for healthy maintenance of intestinal microflora. Therapeutic doses can range up to 50-100 billion CFU per day. No significant adverse side effects have been reported with probiotics in clinical studies.
Starting off with lower, divided doses is recommended to prevent excess gas and gastrointestinal comfort.
Quality:
Valid concerns exist regarding the quality of probiotic supplements. When assayed, many:
- Don't meet label claim for bacteria amount
- Have bacteria other than what's listed on the label
- Have no bacteria at all
The effects of microbial imbalance aren't necessarily acute. Chronic health concerns can emerge when there continues to be an unfavorable balance. Maintaining balance with beneficial bacteria, can tip the scales in favor of better health. Probiotics may be one such way to do this!
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