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The gut system, (stomach, small intestine, large intestine)
relies on good microorganisms to function. Although the
entire body system is very complex, scientists are
discovering more about the “good” microorganisms and the
beneficial role they play in the body. The University of
Kentucky Extension explains, “the health of the body depends
on the balance between good and bad bacteria” and suggest
ways to “tip the scale in favor of healthy bacteria.”
Two words that are often associated with positive gut health
and diet are Probiotics and Prebiotics. Probiotics are live
microorganisms that help increase the good bacteria in the
gut. Probiotics are good microorganisms, naturally found in
fermented food. Some
examples of fermented food include dairy products like
cottage cheese and yogurt, vegetables like Kimchi (a Korean
fermented dish made of vegetables and varied seasonings) and
sauerkraut and soy products like fermented soy beans.
Prebiotics offer fuel for probiotics in the gut.
Prebiotics are naturally found in human breast milk and
foods like Jerusalem artichokes, onion, jicama root, leeks
and asparagus. In addition, some other foods can act like
prebiotics like bananas and dried beans.
The start of a new year is always a popular time to review
personal habits and set goals for a healthier lifestyle. If
promoting a healthy microbiome is of interest to you,
consider the following recommendations. New mothers are
encouraged to breastfeed their babies to help develop the
child’s strong microbiome. For new moms as well as the rest
of the population, think about making the following changes:
·
Reduce the use of unnecessary antibiotics. Sometimes
antibiotics are necessary but not only do they kill the
“bad” microorganisms, they also kill the “good” ones. So
unless it’s a health need (and prescribed by a health care
professional), skip the antibiotics. This also includes home
cleaners like soap that include antibiotics – they kill all
the bad and good bacteria. Typically, washing hands
with plain soap and warm, running water is the best
recommendation for warding off the “bad” microorganisms that
cause problems like colds.
·
Increase time outdoors. Not only can spending time in nature
offer other health benefits such as exposure to vitamin D,
exercise and relaxation, it also exposes people to positive
microbes in the environment.
·
Reduce Stress. New studies are looking at the possibility of
stress reducing beneficial microbes in the body. More
research is needed but stress can also cause some indirect
problems. Indirectly, when we are stressed we don’t always
eat as healthy. For example, if someone is stressed and
making poor food choices, like high sugar and high-fat
foods, that will not benefit the good gut organisms.
To reduce stress, remember to get enough sleep and add some
exercise to the day.
·
Increase healthy food choices.
This nutrition article focuses on food and its health
benefits to the gut system. Probiotics and prebiotics can be
purchased as supplements although we recommend getting them
through healthy food choices. If you have gut related
problems, please work with your health care provider. Also,
if you increase your intake of food that contains probiotics
(many are high in fiber), slowly add them to your diet.
Add
more probiotics and prebiotics to benefit your gut system by
eating a variety of foods in moderation. Supplements are not
a requirement. To strengthen gut health, choose plant-based
foods that are high in fiber like whole grains, fruits,
vegetables and dried beans. Fiber itself is not a microbe
but it is critical for a healthy digestive tract and
interacting with the probiotics.
As mentioned earlier, some foods with Probiotics include,
cottage cheese, yogurt, fermented vegetables like Kimchi and
sauerkraut and drinks like Kombucha. Some easy, affordable
foods that include prebiotics include dry beans, vegetables
and fruits like
asparagus, onion, jicama, Jerusalem artichoke, sliced
berries and bananas. Eat foods with 100 percent whole wheat
and other whole grains. Are those foods already part of your
diet? Is there something new you can try? Here’s to a
Healthy New Year!
Information for this
article is from Ohio State University Extension, Live
Healthy Live Well, Michigan State University Extension,
University of Kentucky Extension and Colorado State
University Extension.
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