In recent years there has been a lot
of conversation about the gut flora and this thing called the gut brain
connection. Never before have people been so concerned about the trillions of
bacteria that reside in our gut. The trillions of bacteria inside your body
make up your microbiome. A majority of these bacteria reside in your gut and
are referred to as the gut microbiota.
Pre-existing science used to think
the gut had but one single purpose, to break down our food into fuel for our
body. This is no longer the case. In the past few years science has
discovered that the gut plays a vital role in our psychology, in regulating
inflammation, and in protecting immunity.
The gut microbiota plays a major role
in our psychology through the 100 million nerves that line the gut
called. This neurological superhighway is called the enteric nervous
system (ENS). This system allows the brain and the gut to communicate
through a series of hormones, neurotransmitters, and electrical pulses. The
pathways of nerves that these two organs communicate through include endocrine,
immune, and neural pathways. The discovery of the connection between the gut
and the brain explains why emotions and psychological factors can show up in
the stomach.
Just as we might take care of the
brain by eating antioxidants and omega-3, we should take the same precautions
for the stomach. How? By introducing adequate amounts of live microorganisms
into our system that incur health benefits on the host, also known as
Probiotics.
In an ideal world, your gut
microbiota should contain about 90% good bacteria. Through common life factors
such as diet, stress, illness, and medication our microbe population becomes
skewed causing gastrointestinal distress, inflammation, diarrhea, and a
weakened immune system. Introducing probiotics into your systems
helps to shift the microbiota back to 9:1 ratio.
Probiotics can be found in many
places, including our food. Fermented foods and foods that contain live
cultures are considered probiotics. Here are a few foods where you can
find probiotics:
·
Dairy products such as yogurt (that
contain live cultures), kefir, some soft cheeses, buttermilk, and fermented
milk
·
Kimchi, sauerkraut, and other pickled
foods
·
Kombucha
·
Soy drink and products like miso and
tempeh
Related: Top 13 Probiotic Foods
Food can be a great source of
probiotics. The only downfall to getting probiotics from food is you are
unaware of the microbial count in the food; you could be getting five microbes
or 100,000 colony forming units (CFU’s). Supplements can offer a strong
dose of probiotics in a quantifiable form. There are many different
supplements out there and it can be challenging to choose the perfect one for
you.
When
deciding on a supplement, look for products that have been third party tested.
Although supplements are regulated by the FDA they are treated more like a food
than a drug. Supplement companies do not need to prove their products are safe
or effective before they hit the shelves. Looking on the label to see if it has
been tested by a third party lets you know that this product has been studied
and been found to be reliable.
Looking for certain strains in the
supplement may also help you choose the right supplement for you. Here is
an overview of what certain strains of probiotics can do for the body:
·
acidophilus helps with the absorption of nutrients and can aid in the digestion of
dairy products
·
longum is commonly found in digestive tract, it helps to maintain the
integrity of the gut wall by fighting off toxins
·
bifidum aids in the digestion of dairy, complex carbohydrates, fats, and
proteins
·
fermentum helps to neutralize some byproducts of digestion
·
rhamnosus and S. boulardii can help ward of certain strains
that cause traveler’s diarrhea
·
acidophilus can help prevent and ward off urinary tract infections
Related: 9 Ways To A Healthier Gut
Taking a
probiotic supplement can keep your gut happy and healthy. Although it is
not always appropriate for everyone to take. Those with a weakened or
compromised immune system, such as chemotherapy patients, HIV positive person,
or person undergoing an organ transplant, should stay away from probiotics
until they talk with their doctor. If you are healthy enough to introduce
probiotics into your diet you will be happy to notice the effects on your digestion,
immune system, and possibly your mood.
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