“Let food be thy medicine plus medicine be thy food, ” the age-old adage by Hippocrates, is certainly not an obscure and free dogma of early antiquity however the tenet of today. The new generation’s partnership with food is a mess, with many young people accustomed to a processed, unbalanced diet plan. We have become reliant on ready-to-cook meals, takeaways and off-the-shelf snack foods. With poor nutrition comes illness, often debilitating at a personal level and the cause of enormous social plus economic expense.
Although we know benefits of eating good food, many of us just don’t do enough to make fundamental changes to our diet. Rather than eat more fruit and vegetables and a good stability of complex carbohydrate and protein-foods, we are increasingly turning to foods and drinks fortified with specific nutrition or ‘good’ bacteria -as a ‘magic fix’ for our unbalanced lifestyles.
The healthy, human gut includes millions of beneficial bacteria. It’s a symbiotic relationship: Our intestines make a great habitat for the bacteria, and in come back they help us digest our food, crowd out harmful bacteria (such as food-borne pathogens), strengthen the gut’s immune response, and even produce certain nutrients, such as vitamins B-12 and K. Antibiotics, chronic sickness, or a diet high in sugar or processed foods can disrupt the natural flora of the intestinal tract and create health problems such as indigestion, constipation, candida overgrowth, and lowered immune function. With the growing interest in self-care and integrative medicine, recognition of the link between diet and health has never been stronger.
As a result, the market for functional foods, or foods that market health beyond providing basic nutrition, is flourishing. Within the functional meals movement is the small but rapidly expanding arena of probiotics : live microorganisms, which, when given in adequate amounts, confer a health benefit on the host. Probiotics beneficially affect an individual by improving intestinal microbial balance. Use of probiotic has been since time immemorial: from sauerkraut in Russia to cheese in Baghdad and vegetables buried in earthen pots by Native Americans, these foods have been prized since ancient times. However , we’ve lost our connection with these foods in modern days, so they frequently seem so foreign. After growing up with refrigeration and the fear of “germs”, it seems “wrong” to leave things on the counter to sour. The smell and taste differs from what we’re used to presenting.
The traditional sources for beneficial bacteria are fermented foods, which are created by culturing fresh foods like milk or vegetables with live bacteria (usually a lactobacillus). Nearly every food culture features some sort of fermented food, such as miso, yogurt, kefir, fresh cheese, sauerkraut, etc . Traditionally, these foods would be eaten daily, partly, to keep the gut well-stocked with beneficial bacteria. In these foods and in probiotics supplements, the bacteria may have been present originally or added during preparation. Most often, they come from two groups of bacteria, Lactobacillus or Bifidobacterium. Within each group, you can find different species (for example, Lactobacillus acidophilus and Bifidobacterium bifidus), and within each species, different strains.
Probiotics help maintain and restore the delicate balance of both “good” and “bad” bacteria necessary for a healthy digestive system. Without that balance, harmful bacteria can multiply and dominate, causing gastrointestinal problems such as diarrhoea or abdominal pain. Most of us have taken antibiotics and suffered side effects of diarrhea or intestinal pain and distress. This is because some antibiotics destroy both good and bad bacteria in the digestive tract, thereby upsetting the balance. Stress can affect some people in this same way, by reducing good bacteria, thereby allowing harmful bacteria to multiply and take over.
Probiotics bacteria can help relieve the symptoms of inflammatory bowel diseases, irritable bowel syndrome, colitis and alcoholic liver disease. The probiotics bacteria may help relieve constipation by improving intestinal mobility. Various forms of lactic acid bacteria added when manufacturing yogurt, acidophilus milk and fermented milk products such as kefir can help lessen the effects of lactose intolerance. This inability to digest the sugars that occur naturally in milk affects nearly 70 % of the world’s population.
Addititionally there is evidence that probiotics may help to avoid certain kinds of allergies because they have a beneficial effect on mucous membranes.
Although testing on humans is limited, preliminary evidence shows that probiotics can help raise the immune system. Studies of the effect of probiotics consumption on cancer appear promising. Animal and in vitro studies indicate that probiotics bacteria may reduce colon cancer risk by reducing the incidence and amount of tumors.. Scientists have identified good bacteria already living in some humans that target and trap HIV and may protect against infection. “I believe every life form has its natural enemy, and HIV shouldn’t be the exception, ” says Dr . Lin Tao, Associate Professor of the Department of Oral Biology, College of Dentistry, and University of Illinois at Chicago. “If we can find its natural enemy, we can control the spread of HIV naturally and cost-effectively, in the same way we use cats to control mice. ”
What we need to know about probiotics:
Q: Is it better to get probiotics from foods or from supplement sources?
Foods are a better choice due to the synergistic effect between components of foods and probiotics cultures. The natural buffering of stomach acid by food also enhances the stability of consumed probiotics. Dairy products containing probiotics provide a number of high quality nutritional elements including calcium, protein, bioactive peptides, sphingolipids, and conjugated linoleic acids. Taking supplements, although convenient, has always posed the problem of long-term compliance, whereas incorporating foods containing probiotics into daily food choices can become a lifestyle habit.
Q: What level of probiotics consumption is needed to realize the desired benefits?
Many studies of probiotics bacteria on physiological effects such as diarrhea, lactose intolerance, and colon cancer biomarkers show an effect using a daily dose of 109 – 1010 organisms per day. This corresponds to an intake of about 3-1/2 cups of acidophilus milk or yogurt per day, formulated at the typical degree of 2 x 106 cfu/ml. Effects of consuming lower levels have not been documented in research studies but can also be beneficial.
Q: How long does one need to take probiotics for the consequences to last?
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It is believed that a lot of probiotics do not permanently adhere in the intestine, but exert their effects as they metabolize and grow during their passage through the intestine (colonization). Thus, daily consumption of these bacteria is probably the best way to maintain their effectiveness.
Q: What are some good food sources of probiotics?
Yogurt and milk to which probiotic bacteria have already been added, such as acidophilus milk, and fermented milk products, such as kefirs, are the primary food sources of probiotics. Some researchers believe that a synergistic effect exists between components in dairy foods and probiotic cultures, and that there are components in milk that “turn on” the beneficial genes in probiotic bacteria, making dairy foods an excellent vehicle for introducing these bacteria into the gut. Europe and Asia lead the rest of the world in offering a variety of other food products containing probiotics. We will probably see products such as probiotic-fortified energy bars, juices, cereals, and cheeses over the next few years as well.
Q: I have to eat them every day?
Probiotics stay alive as they travel through the digestive tract and attach themselves to the large bowel (gut). After four days of regular daily intake there are enough probiotics in your gut to start producing health benefits. However , you must continue to eat probiotics on a daily basis as they will disappear within three to five days once you stop eating them. Probiotics should be consumed as part of an overall healthier eating plan. Probiotics are an aid to health but are not a substitute for good nutrition. They will not compensate for rushed or skipped meals. A multitude of food in appropriate amounts continues to be the basic tenet of good nutrition.
Q: Do probiotics have unwanted effects?
Generally speaking, no side effects to probiotics have been documented. And anecdotal evidence suggests that it’s impossible to take too many probiotics. But remember the unspoken rule: all probiotics in moderation.
In conclusion it can be emphasised, there’s nothing flashy or exciting about probiotics. Having good bacteria in your digestive system will not make you look younger or thinner. But quite often its the little things such as better digestion and regularity that can make a big difference in your day-to-day life. Too many bad bacteria in your digestive system often caused by diet and stress can leave you feeling sluggish, bloated and irregular. It can also leave you prone to unpleasant bouts of diarrhoea and a weakened immune system. And that’s where probiotics come in. The researchers believe that knowledge of the specific immunomodulatory effects of probiotics may help in designing future probiotics for targeted purposes.
However , to understand the true impact of probiotics on inflammatory variables, further studies have to be conducted over inflammatory processes and in individuals suffering from various types of inflammatory or autoimmune diseases.