December 2010 Archives

In the last post we talked about how probiotics, the healthy bacteria, can keep your GI tract healthy and therefore prevent disease. The other great thing about probiotics is that they help with bowel regularity, something that is important to everyone!

Today our topic is prebiotics, the fuel for probiotics.

What are Prebiotics?

It's pretty simple! Prebiotics feed, or stimulate growth of probiotic bacteria (the good guys!). They nourish Probiotic bacteria and yeasts so that they can grow faster.

Some experts have argued that consuming prebiotics, rather than probiotics is more practical since taking probiotic bacteria by mouth is more unpredictable in how it can survive in each persons GI tract. In contrast, prebiotics are not sensitive to digestive acids or enzymes.

The criteria for classification as a prebiotic are:

• resistant to digestion
• fermented by colon microflora
• able to selectively stimulate growth of good bacteria
• beneficial to the host's health

Inulin and oligofructose, are the best-studied prebiotics. You may be able to find these in supplement form, usually as Fructo-Oligosaccharides (FOS) or Inulin. However, you don't need to take supplements of prebiotics; There are many foods that provide prebiotics!

Inulin and oligofructose are present in varying amounts in more than 36,000 plant foods. For example, there are oligosaccharides in soy, peas, and beans which might be one of the reasons they are cancer-preventive. Fermentation of prebiotics in the colon produces butyrate, which may reduce cancer growth.

Food Sources of Prebiotics:

Excellent food sources of prebiotics are chicory root (roughly 15% to 20% inulin and 5% to 10% oligofructose) and Jerusalem artichokes.

Personally, I have consumed a coffee alternative that was made of chicory root, called Teeccino. I'm not sure if you get any prebiotics by consuming the brewed liquid, or if you actually need to consume the root. I don't think I'd be up for eating the grounds! I have also seen inulin in the Stonyfield yogurts. 

Others sources include:
 

• wheat,
  
• barley,
  
• rye,
  
• flax,
  
• oatmeal,
  
• whole grains,
  
• onions,
  
• garlic,
  
• leeks,
  
• legumes,
  
• asparagus,
  
• greens (dandelion, spinach, collard greens, chard, kale, mustard greens),
  
• berries,
  
• bananas, and
  
• honey.
  

Most inulin used commercially in foods is extracted from chicory or synthesized from sucrose.

For those undergoing treatment for cancer, there is actually some animal research showing that FOS and Inulin may help your chemotherapy treatments work better!

Bottom Line:

So here's the bottom line on biotics, both pre and pro. Eat plenty of sources of prebiotics every day to promote healthy bacteria in your gut. The healthy bacteria will help with bowel regularity, and will strengthen the immune functions of your GI tract to reduce your risk for cancer.

Have a great New Year! I can't wait to hear about all of your healthy eating resolutions!
- Julie


[Much of the above information came from a very comprehensive article on prebiotics. Read the Today's Dietitian article here!]

Your Bowels!

It's funny because bowel movements are something that no one wants to talk about, yet it's also something that we deal with every day. And if you're having problems with them, it can really make for a miserable time!

When your GI tract is thrown off balance, it can take a little while to get it back to normal. Normal bowel movements can be anywhere from 3 per day to 3 times per week. Everyone is a little different, but most people know what's normal for them. And they definitely know when something isn't right! Many times an illness, use of antibiotics, surgery or pain medication can completely throw off your normal gut function.

This leads me to today's topic...

Probiotics

Probiotics are healthy bacteria that live in your GI tract. These friendly bacteria help the GI cells protect you against toxins, yeasts, molds, fungi, parasites, chemicals, and other unfriendly bacteria.

The reason that you want the right mix of bacteria is because your GI tract is actually an immune organ! Think of how many things pass through your GI tract that it has to filter through and decide to absorb into your blood or get rid of. By having a healthy gut, with the right bacteria, it is better able to function and send the right things into your blood while sending the bad things out of your body.

Here are 3 ways to keep a good amount of healthy bacteria in your GI tract:

1. Eat a plant based diet with lots of fruits, vegetables, high fiber grains, beans, nuts and seeds. This type of diet encourages the health bacteria to grow, which limits the amount of unhealthy bacteria. This type of diet include many prebiotics, which we will talk about next time!
   
2. Consume yogurt and milk with live L. acidophilus, L. bulgaricus, or bifidobacteria. Make sure it says Live Cultures on the label.
3. You can purchase probiotic supplements. I would probably not choose this option unless you are sure that you need it. They can get a bit pricey! There are many strains of Probiotics, but Lactobacillus acidophilus, casei, plantarum, reuteri, salivarius, rhamnosus, and GG and Bifidobacteria bifidum, longum, breve, and infantis are the most researched and most commonly used in nutritional supplements. Most supplements with live bacteria need to be refrigerated. Other supplements don't have to be refrigerated but may not be as effective as the live varieties. Sometimes your health care team might actually prescribe these for you if you are going to be on intense antibiotics. 

For more on probiotics, see my post: Probiotics and Prebiotics: Do They Work?

A Reader's Recipe:

I always love hearing from readers, getting comments, questions and recipes! It's also fun to find out how people hear about the site. This particular person found my site from her mother, who attended some of my classes a few years ago. How fun to have that connection!

Here's what she sent along. She says that:"It just takes a few minutes and gives me a huge boost after exercise."

Sounds great to me!

Heather's Spinach and Chickpea Energy Booster:

Ingredients:

• Canola oil
  
• 1 sweet onion
• red pepper flakes
• 1 tsp red curry paste
• 1 can chickpeas
• 2 - 4 cups fresh spinach

Instructions:

1. Sautée your onion in oil
   
2. Add a few red pepper flakes, a teaspoon of red curry paste, and a can of rinsed chickpeas. 
   
3. Throw in a few handfuls of fresh spinach and stirred until wilted. 
   
4. Eat!
   

I would estimate that this would serve about 2 for a main dish, and 4 as a side dish. It would be great over rice and with a salad for a meal. Throw in some frozen fruit for dessert and you've got a healthy gut!!

- Julie