Probiotics: Trust Your Gut

We typically associate bacteria with being harmful, but some types of bacteria can improve our health. Our bodies are full of bacteria, both good and bad. Probiotics are live bacteria and yeasts that are beneficial for your health.

Where do you get probiotics?
Probiotics are found in different forms -- food and dietary supplements, and in some non-edible forms such as skin creams. Foods containing probiotics include yogurt, kefir, sauerkraut, tempeh, kimchi, miso and kombucha.

What are the benefits of probiotics?
Illness, medications and poor diet can lead to elevated levels of bad bacteria. Probiotics restore the natural balance of good and bad gut bacteria. Although evidence is not currently strong, research suggests that other benefits of probiotics include reducing or preventing diarrhea, improving brain health, improving heart health and boosting the immune system.

How to buy a good probiotic
High CFU Count: The higher the number of Colony-Forming Units (CFUs) the greater the impact on the growth of good bacteria in our gut. Look for a supplement with a minimum of 40 billion CFUs.

Multiple Strains: Some probiotics only provide one type of bacteria, but the benefits are more substantial when multiple types of bacteria are in the supplement. Look for a supplement with at least nine individual strains of bacteria.

Substrains: Some probiotics don’t list the substrains, which could mean they are using generic strains that have not been clinically studied. Look for supplements that have trademarked (™) the substrains.

Bottom Line: Replenish your healthy gut bacteria by incorporating dietary sources of probiotics into your diet. Consult your healthcare team before taking a probiotic supplement and use the guidelines above to help purchase a strong, reliable product.

Written by: Kayla Arouchon, Wellness Workdays Dietetic Intern

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Thriving from Inside to Out with a Healthy Gut

Many of us know that taking care of our gut leads to better digestive health (think: yogurt commercials). However, more research is beginning to reveal how maintaining a healthy gut flora impacts other body systems.

Our gut flora, also known as the gut microbiome, is the colony of “good” bacteria (probiotics) that live in our digestive tract. Although microscopic, their combined presence is not modest; there are 10 times more bacterial cells in our bodies than human cells, and of those bacterial cells, 100 trillion live in our digestive tract.

The impact these cells have on our overall health is not modest either. Research in germ-free lab environments have shown that animals with less beneficial strains are more susceptible to infection. This is because the “good” bacteria work to fight against the formation of pathogenic bacteria. Recent research also suggests that an imbalance of “good” versus “bad” gut bacteria may influence the development of Crohn’s disease or ulcerative colitis.

Equally fascinating is the relationship that the gut and brain have. There are more neurons found in the gut than in the spinal cord, and the gut’s bacteria produce over 90 percent of the body’s serotonin. These facts have led microbiome research to increase in the field of mental health, with studies suggesting its condition can influence mood, stress and social interaction. Scientists have also postulated the creation of “psychobiotics” that would be used to treat mental disorders.

Finally, recent studies have shown that the presence of certain strains of bacteria in the digestive tract could increase body mass index (BMI) and triglyceride levels, or lower LDL (“bad”) cholesterol levels. All of these factors can influence the risk for developing cardiovascular disease.

Bottom Line: People now have more than one reason to show some love to their gut. If yogurt isn’t your preference, you can choose other fermented foods to increase your intake of probiotics, such as kimchi, kombucha and sauerkraut. If all else fails, talk to your doctor about finding the best probiotic supplement for your body’s needs.

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Manage Your Weight with Yogurt

Yogurt and other dairy products have recently been making quite the buzz in the world of health and nutrition. One day you might hear that full fat milk and high sugar yogurts contribute to obesity, while the next day you hear they are the key to maintaining a healthy weight. The truth is that yogurt itself might be unique from other dairy products and, depending on which kind you choose, could be quite beneficial to your health.

A team of researchers summarized a number of studies that demonstrated the benefits of yogurt. Yogurt is processed differently than milk and cheese; nutrients like B vitamins, protein, riboflavin, calcium, potassium, magnesium and zinc are all more heavily concentrated in yogurt than in other forms of dairy. Studies showed that those who eat yogurt on a regular basis tend to have an overall healthier diet than those who do not consume yogurt. Yogurt also contains probiotics, which research shows may play a major role in healthy digestion and immunologic function.

Several previous randomized control trials demonstrated how yogurt influences weight loss. In one study, researchers divided 34 obese participants into two groups: the intervention group consumed a 6-ounce serving of yogurt three times a day while the control group consumed a 6-ounce gelatin placebo three times per day. Both groups followed a calorie-restricted diet. The yogurt intervention group experienced a 33 percent greater weight reduction than the other groups, as well as a 60 percent greater loss of body fat mass.

So what is it about yogurt? Researchers believe it might have to do with the bioavailability of nutrients in yogurt. Calcium, which is also more concentrated in yogurt, may play a role in reducing lipogenesis and overall weight gain. A high protein yogurt is a great filling snack that may help prevent overeating at meals.

Bottom Line: While the benefits of yogurt are still being explored, there’s no shortage of evidence that shows consuming yogurt can promote a healthy weight. It is important to read your labels; fruit-flavored yogurts tend to be high in added sugar. If you’re looking for a filling snack, opt for Greek or Icelandic-style yogurts, which are higher in protein, helping you stay fuller longer. 

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Control Glucose with Probiotics

What’s the deal with live and active cultures? Probiotics are good bacteria that can impact the regulation of intestinal function and digestion. Emerging research has found that probiotics have the ability to improve brain function, decrease LDL cholesterol, lower blood pressure, manage irritable bowel syndrome and other gastrointestinal diseases, lower blood glucose and improve immune function. Recent research has demonstrated that alterations in gut microbiota are involved in diabetes and metabolic disorders. Probiotics may be used to alter gut microbiota and lower glucose; a review and meta-analysis of the research was performed to assess the effects of probiotics on glucose and insulin.

Seventeen randomized controlled trials were analyzed in a meta-analysis and explored the effects of probiotics on glycemic control. These studies included a total of 1,105 participants that were broken into two groups: 551 participants in the probiotic group and 554 in the control group. These studies ranged from three to 24 weeks with varying probiotic species and doses among each study.

The results from four of the trials indicated a significant reduction in fasting blood glucose levels after probiotic consumption. Eleven studies found a reduction in insulin after probiotic supplementation. Results indicated that a combination of probiotic species is more beneficial than one single strand. Overall, probiotics had a greater effect on fasting blood glucose in participants with diabetes.

The mechanism by which probiotics lowers blood glucose is unclear. Researchers propose strains of lactic acids that have antioxidant properties may decrease oxidative stress, which is shown to be present in hyperglycemia. Also, low grade inflammation is observed in obese individuals and those with diabetes; probiotics may help regulate inflammation by reducing pro-inflammatory cytokines.

Bottom Line: Consumption of foods containing probiotics may help to improve blood glucose control. Probiotics are found naturally in yogurt, aged cheese, kefir and tempeh. They are also added to certain grains. Include these food sources in your diet for additional health benefits and reduced risk of chronic disease.

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The Benefits of Probiotics

Probiotics are the “good” bacteria that keep the gut healthy by helping to break down and digest food. Several studies suggest that probiotics are effective in alleviating infections and positively stimulating the gut’s immune system. Additionally, probiotics may have positive effects on those with digestive issues, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), and may help lower cholesterol.

Probiotics are found naturally in fermented foods and available in supplement form. Probiotics are found in fermented foods because the microorganisms (probiotics) are produced during the fermentation process. One of the easiest ways to consume probiotics is in fermented dairy products such as yogurt and kefir. These two items are easily found at your local grocery store; check the food label for the phrase “contains live active cultures” or “contains probiotics.”

Bottom line: Initial research demonstrates many possible benefits of probiotics, but further research is needed to confirm these findings. Fermented dairy products such as yogurt and kefir are a great way to consume probiotics, protein and calcium. Try non-fat or low-fat Greek yogurt with low-sugar granola for breakfast or a snack.

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