Alexandra Worsley
Probiotics
It may surprise you to know that there are 10 times more live bacteria in our gut than there are cells in the rest of our body!
They play a crucial role in maintaining our basic health, from helping us to digest food, supporting immune health and creating many essential nutrients for us. Examples of nutrients that our friendly bacteria create include vitamin K, B vitamins and butyric acid (a lack of which has been linked to colon cancer). Our gut can be a hostile environment which is challenged daily by the foods we eat, ongoing stress and the toxins we ingest and inhale and all of these can upset the balance of good and bad bacteria. An imbalance in gut bacteria can be linked to a multitude of seemingly unconnected conditions and not only digestive issues, but also conditions associated with immune function such as allergic reactions, eczema, asthma and certain autoimmune conditions such as arthritis.
So, you can appreciate that looking after your good bacteria and stopping the bad bacteria from taking over can really help your overall health and sense of wellbeing.
Fortunately, there is much we can do to increase the balance of good bacteria in our guts both through eating natural foods rich in probiotics and also prebiotics (also known as fructooligosaccharides) that feed the good bacteria.
Sometimes it can be difficult to obtain all the nutrients we need from food, and certain life stages and situations can increase our need for the support of healthy bacteria, such as illness, stress or a course of antibiotics. It can then be very useful to take a high quality probiotic supplement to replenish our healthy gut bacteria.
Food sources of probiotics include: live natural bio-yoghurt which contain live bacteria (avoid versions that contain sugar which feeds the bad bacteria), aged cheese, kefir and other cultured dairy products and fermented foods such as pickles, sauerkraut, kimchi and miso soup. It is advised to aim for 2 servings of probiotic servings per day (1).
Food sources of prebiotics that feed the good bacteria come from our dietary fibre and include wholegrains, fruit and vegetables. This is because our body doesn't digest and absorb the fibre, but our gut bacteria feed off it. There are 2 kinds of fibre: insoluble fibre which is known as "roughage" and soluble fibre which forms a gel like substance when it comes in contact with water. It is soluble fibre that acts as a prebiotic.
Food sources of prebiotics include: all fruit and vegetables (including skins where possible), oats, legumes (pulses, beans, lentils) soya (fermented versions such as tempeh, miso, natto are best), flaxseeds and herbs and spices. It's really easy to increase your uptake of these, try having porridge for breakfast and adding a tin of chickpeas, pinto beans or lentils to soups, casseroles and salads.
If you find that symptoms of flatulence and bloating worsen, stop eating these foods and then re-introduce gradually, so your body and bacteria have more time to adjust. You may also notice a worsening in the symptoms you are trying to treat, this should be temporary, but again, stop any changes you have made temporarily and then re-introduce gradually. Always see your GP if symptoms persist.
Here are some quick and easy pro- and pre-biotic food ideas for breakfast and lunches:
Breakfasts:
1. Porridge served with a couple of dessertspoons of live bio-yoghurt, ground flaxseeds and a handful of berries.
2. Fruit salad with mixed berries and topped with live bio-yoghurt and fresh nuts.
3. Fruit smoothies - whizz up fresh or frozen berries or other fruits with natural bio-yoghut and add 2 dessertspoons of flaxseeds (ground if possible). Occasionally add a banana.
Lunch:
1. Wholegrain or pumpernickel bread sandwich with aged swiss cheese such as gruyere, sauerkraut and a fermented gherkin.
2. Soup - opt for a homemade vegetable soup if possible and add a tin of lentils/chickpeas or other beans. Add 2 dessertspoons of ground flaxseeds
3. Bean salad - add quarter to half a tin of your favourite pulses to a salad of lettuce, chicory, chopped peppers, grated carrots and tomatoes. Make a quick vinaigrette dressing of equal amounts of olive oil and balsamic vinegar with 1 tsp of dried or fresh basil and 2 tsps of spring onions.
Sources:
1. Huffnagle G (2007)The Probiotics Revolution, London, Vermilion
Biocare Bio-Acidophilus capsules
A high potency probiotic supplement with 10 billion viable organisms per capsule....
£20.30
Biocare Mindlinx Powder
A probiotic supplement with L-glutamine, developed for children and infants, also suitable for adults....
£25.45
Viridian Tri-blend Acidophilus Complex
A probiotic acidophilus complex containing 3 strains of probiotics with fructooligosaccharides...
£7.80
Viridian 40+ Synbiotic (60 capsules)
A synergistic blend of probiotics designed especially to support the gut health of adults aged 40 and ove...
£16.84
Viridian Tri-Blend Probiotic Powder with FOS
A combination of probiotics in a blend of soluble fibre and natural bacteria food sources including fruct...
£16.80
Animal Parade Acidophikidz (90 animals)
Friendly intestinal flora especially for children in berry flavoured chewable tablets...
£15.27
Pharma Nord Bio Culture (60caps)
Containing 4 billion living microrganisms that help maintain healthy functioning of the gastrointestinal ...
£12.25
