발효한약 선옥균 The Importance of DigestiveTract Health

 

The Importance of DigestiveTract Health

We have billions of friendly bacteria living in our digestive tract.  If you extracted all of the microbes that live in your body, you’d have over a quart of sludge.  Each person’s  bacterial flora may be as unique as fingerprints.

Friendly bacteria help us digest our food and absorb nutrients effectively. In a sense, we don’t actually digest many components of our food — the bacteria digest it.
 
The probiotic bacteria used  in commercial products today are largely members of the  genera  Lactobacillus and Bifidobacterium.
 
Why are Probiotics So Important?
 
To understand why probiotics are important, we first need to understand how valuable beneficial bacteria are to our health, and how prevalent they are in our bodies.
 
What do gut bacteria do?
 
In our gut, good bacteria can displace bad bacteria and influence our overall health, metabolism, digestion, and body composition.
 
Gut bacteria are involved in immunity and help to ensure our immune system remains strong and prevents food sensitivities.
 
Gut bacteria also:
 ■help synthesize B and K vitamins
 ■enhance gastrointestinal motility and function
 ■enhance digestion and nutrient absorption
 ■obstruct the growth of “bad bacteria” and other pathogens
 ■help metabolize other plant compounds/drugs
 ■produce short-chain fatty acids (SCFAs) and polyamines
 ■produce coagulation and growth factors
 ■help regulate intestinal mucus secretion and ultilization
 ■help regulate blood flow to the viscera
 
Our internal bacterial environment is very lively and complex. Scientists estimate that we have over 50 genera of bacteria that provide over 500 different species!
 
Some researchers even suggest that our bacteria are like an entirely distinct organ — a “microbe organ” that is nearly as big and important (if not more so) than the liver.
 

Thus, given the extent of bacteria’s roles, and the importance of these good bacteria to proper physical functioning, it’s important for us to help keep a healthy bacterial environment.
 
Probiotics can help replenish and nourish this internal supply of good bacteria.
 
Adequate consumption of  probiotics can help to eliminate abdominal pain, gas, bloating, reflux, allergies, nausea, food poisoning and vomiting.  Probiotics may even alleviate irritable bowel syndrome (IBS), inflammatory bowel disease (IBD) and  dermatitis.
 
What causes intestinal dysbiosis (imbalance of gut health)?
 
While our intestinal bacteria are pretty tough little critters, their health can be compromised. The most common causes of poor gut health are:
 ■medication use, especially antibiotics
 ■stress (stress hormones may encourage bad bacteria growth)
 ■poor diet (e.g. sugar, preservatives, alcohol, processed foods, over-eating, inadequate fibre)
 ■aggressive medical therapies such as radiation or chemotherapy
 ■over-consumption of animal-based protein, especially highly processed (e.g. luncheon meats)
 ■poor gut motility (which can be caused by the above factors)
 
One important feature of a healthy gastrointestinal ecosystem is balance. When good bacteria flourish, bad bacteria and other micro-organisms such as yeasts and fungi are pushed out.
 
Here is a list of the top 10 Probiotic foods:
 
1. Yogurt   

One of the best probiotic foods is live-cultured yogurt, especially handmade. Look for brands made from goat milk that has been infused with extra forms of probitoics like lactobacillus or acidophilus. Goat’s milk and cheese are particularly high in probiotics like thermophillus, bifudus, bulgaricus and acidophilus. Be sure to read the ingredients list, as not all yogurts are made equally. Many popular brands are filled with  high fructose corn syrup, artificial sweeteners and artificial flavors.
 
2. Kefir     
 
Similar to yogurt, this fermented dairy product is a unique combination of goat milk and fermented grains. High in lactobacilli and bifidus bacteria, kefir is also rich in antioxidants. Look for a good, organic version at your local health food shop.
 
3. Sauerkraut
 
Made from fermented cabbage (as well as other vegetables), sauerkraut is not only extremely rich in healthy live cultures, but also aids in reducing allergy symptoms. Sauerkraut is also rich in vitamins B, A, E and C.
 
4. Dark Chocolate   
 
Probiotics can be added to high-quality dark chocolate, up to four times the amount of probiotics as many forms of dairy.
 
5. Microalgae
 
This refers to super-food ocean-based plants such as spirulina, chorella, and blue-green algae. These probiotic foods have been shown to increase the amount of both Lactobacillus and bifidobacteria in the digestive tract. They also offer the most amount of energetic return, per ounce, for the human system.
 
6. Miso Soup 

Miso is one the main-stays of Japanese traditional medicine, and is commonly used in macrobiotic cooking as a digestive regulator. Made from fermented rye, beans, rice or barley, adding a tablespoon of miso to some hot water makes an excellent, quick, probiotic-rich soup, full of lactobacilli and bifidus bacteria.
 
Beyond its important live cultures, miso is extremely nutrient-dense and is believed to help neutralize the effects of environmental pollution, alkalinize the body and stop the effects of carcinogens in the system.
 
7. Pickles
 
Believe it or not, the common green pickle is an excellent food source of probiotics.
 
8. Tempeh
 
A great substitute for meat or tofu, tempeh is a fermented, probiotic-rich grain made from soy beans. A great source of vitamin B12, this vegetarian food can be sautéed, baked or eaten crumbled on salads. If prepared correctly, tempeh is also very low in salt, which makes it an ideal choice for those on a low-sodium diet.
 
9. Kimchi
 
An Asian form of pickled sauerkraut, kimchi is an extremely spicy and sour fermented cabbage, typically served alongside most meals in Korea. Besides from beneficial bacteria, Kimchi is also a great source of beta-carotene, calcium, iron and vitamins A, C, B1 & B2. Kimchi is one of the best probiotic foods you can add to your diet, assuming you can handle the spice, of course.
 
10. Kombucha Tea
 
This is a form of fermented tea high in healthy gut bacteria. This probiotic drink has been used for centuries and is believed to help increase your energy, enhance your wellbeing and maybe even help you lose weight. However, kombucha tea may not be the best fit for everyone, especially those that already have a problem with candida.
 
Prebiotics
 
Prebiotics help keep probiotics  alive.  We don’t digest prebiotics, which come mainly from oligosaccharides (complex starches), but probiotics love them.
 
Inulin and fructo-oligosaccharides (FOS) are common prebiotics.  You’ll get them from  legumes, fruits and whole grains.  They are abundant in the food  supply (assuming you eat real food).
 
Prebiotics, sometimes referred to as fermentable fiber, are nondigestible nutrients that help promote the development of good intestinal bacteria. Some evidence suggests that eating lots of prebiotic-rich foods can improve intestinal disturbances ranging from traveler’s diarrhea to irritable bowel syndrome. Prebiotics may even improve your ability to absorb calcium and fight off illnesses. Many nutritious foods you can find at your local grocery store contain prebiotics.
 

Whole Grains 

Whole grains such as barley, oatmeal and wheat, are rich in prebiotics. Whole grains, which haven’t had their fiber and protein stripped during processing, help you feel satiated faster and offer greater nutritional benefits than refined varieties such as enriched flour and degerminated cornmeal. To determine whether a grain source is refined or whole, look for the words “whole grain” or “whole” in the first ingredient listed on the package.
 
Fruits
 
Berries, bananas and cherries are among the fruits that contain the highest level of prebiotics. The number of servings you need each day depends on how many calories you eat. One serving is equivalent to about one medium banana or about ½ cup of blueberries. Stick to fresh and frozen fruit over fruit juice and fruits canned in syrup to get the most nutritional value out of your fruit intake.
 
Vegetables
 
Vegetables such as chard, kale, artichokes, chicory, garlic, onions and leeks are rich in prebiotics. Your daily intake of these vegetables depends on your daily calorie intake, but it should range from about three to five servings per day. One serving is equivalent to about 1 cup of raw leafy vegetables or ½ cup of other types of vegetables, cooked or raw.
 
Prebiotic Supplements
 
Prebiotics are added to some processed foods, such as yogurt and meal replacement bars. They can come in some varieties of dietary supplements such as chewable tablets, swallowable capsules and powders that can be sprinkled onto foods and beverages. Not all supplements and processed foods are created equally, so ask your doctor to recommend a healthy one for you.
 
Did you know that together, all of the microbes in your body weigh about 3 pounds – more than your kidneys.
 
So start today and improve your gastrointestinal health with the addition of pre and probiotics.

 

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