Let's Eat Some Bacteria

Topic: Microbiomes

Are you eating bacteria? Pretty sure you have heard about probiotics or bacteria. Guys in your office now might be drinking kombucha, eating yogurt and trying out kimchi more than ever. It might be due to this new nutrition trend about probiotics.

Where this trend is coming from? Before, cholesterol was bad. Then more research showed that some types of cholesterol is bad. There is “good” (LDL) and “bad” (HDL) cholesterol. Now people are trying to increase their good and decrease their bad cholesterol. Similarly, there has been more research about bacteria in our gut now. Before, all bacteria was bad. Sour Milk, sour yogurt were not cool. Then more research showed that some types of bacteria are bad. There is “good” and “bad” bacteria in our gut. Now, people are trying to increase their good and decrease their bad bacteria.

Please tell me what are these bacteria anyway:

We currently have around 1,000 different types of bacteria in our gut. There are good and bad bacteria. What is important is that there is a balance between the good and bad bacteria in your body. When you have more good (called “beneficial”) bacteria, than your digestion is improved. Along with digestion there are other health benefits associated with having healthy bacteria in your gut.

Image 1: Good and Bad Bacteria

Health Benefits of Having Healthy Gut Bacteria

weight management and prevent obesity-related diseases

Healthy gut bacteria helps protect us from getting sick. Our bacteria first comes from our mother and our mother’s milk, which may be why babies are protected from outside illnesses when they are first born

May prevent developing neurological diseases such as autism

Improved digestion of foods and preventing indigestion and constipation

Improved feeling of well being and decrease your anxiety

Boost your sleep!

Probiotics and Prebiotics📷

Probiotics are the bacteria in fermented food and drinks. These bacteria usually make the food smell kinda off. Think of the sour smell of beer or yogurt. Prebiotics on the other hand are carbohydrates that we cannot digest. Turns out we need prebiotics in order for our probiotics to grow.They go hand in hand!

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Image 2: Improvement of gut flora

How to eat more Probiotics:

Probiotics can be found in food, drinks and supplements.

Here are some foods:

Any fermented milk product (yogurt, cheese, kefir…)

Most fermented vegetables (sauerkraut, kimchi, pickles…)

seaweed (spirulina and chlorella)📷

Image 3: Kefir drinks

Here are some drinks:

Fermented drinks such as kombucha, water kefir, beet kvass

Image 4: Fermented Drinks

Supplements: Certain supplements with probiotics can help give similar benefits as eating the real thing.It is imporant that you buy supplements listing at least three to four different bacteria strains, and that they be in dark colored bottles (to protect from sundamage), and that they be refrigerated in the store that is selling them.

References

A. Parnell, J., & A. Reimer, R. (2012). Prebiotic fiber modulation of the gut microbiota improves risk factors for obesity and the metabolic syndrome. Gut Microbes, 3(1), 29-34. http://dx.doi.org/10.4161/gmic.19246

Custom Probiotics,. (2015). Custom Porbiotics Blog. Retrieved 18 November 2015, from http://www.customprobiotics.com/blog

Divine Health,. (2013). Fermented Beverage Recipes - Divine Health. Retrieved 18 November 2015, from http://divinehealthfromtheinsideout.com/2013/05/fermented-beverages-recipes/

Healthy,. (2015). 8 reasons why probiotics are good for you - Healthy. Retrieved 11 November 2015, from http://www.healthy-magazine.co.uk/discover-how-probiotics-can-make-you-feel-this-good-for-summer/

Krajmalnik-Brown, R., Ilhan, Z., Kang, D., & DiBaise, J. (2012). Effects of Gut Microbes on Nutrient Absorption and Energy Regulation. Nutrition In Clinical Practice, 27(2), 201-214. http://dx.doi.org/10.1177/0884533611436116

Melissa DeVera,. (2015). 5 Fermented Probiotic Foods For A Healthy Gut. Retrieved 18 November 2015, from http://www.melissadeverard.com/3/post/2015/02/5-fermented-probiotic-foods-for-a-healthy-gut.html

Moyer, M. (2014). Gut Bacteria May Play a Role. Scientific American Mind, 25(5), 21-21. http://dx.doi.org/10.1038/scientificamericanmind0914-21a

ScienceDaily,. (2015). Complex world of gut microbes fine-tune body weight. Retrieved 11 November 2015, from http://www.sciencedaily.com/releases/2012/06/120606102710.htm

Supplementry,. (2014). Probiotics - The Complete Guide • Supplementry. Retrieved 18 November 2015, from http://supplementry.com/probiotics-complete-guide/