What Are Probiotics & Prebiotics?

Probiotics are living microorganisms that naturally exist in certain fermented foods including kefir, tempeh, miso, buttermilk, pickles, sauerkraut or pickled vegetables. They are a type of bacteria that produces lactic acid—but not to be confused with the kind of lactic acid you think of that our bodies produce after you go for a long run.

By definition, they mean “for life,” which is fitting because they are bacteria that offer health benefits to us. We have trillions of microorganisms in our bodies, and when we are healthy, these microorganisms are in good balance. Did you know? A healthy adult human has more cells of outside microorganisms inside its GI tract than it does of its own cells of the entire body combined. These microorganisms are essential to our bodies functioning properly.

Probiotics support our immune system, including our ability to fight infection, and they help us optimize our overall intestinal function, specifically the ability to absorb nutrients. Just consider how 80 percent of our entire immune system is in our digestive tract! Within our gut, probiotics improve the balance of microbes while working against any pathogens or harmful bacteria.

While more research is needed, research has supported that these beneficial bacteria may also:

Improve gut health after taking certain antibiotics
Increase our absorption of nutrients needed from food
Help our gut recover after severe stressors
Help with recovery from certain intestinal infections
Prevent or reduce the severity of colds or the flu
Synthesize Vitamin K and other beneficial substances
Aid in the proper function of our liver and thyroid

Probiotics need food that they live off, also known as prebiotics, which is why you hear of both prebiotics and probiotics together so often. In most cases, prebiotics refers to non-digestible food components such as fiber. Prebiotics are found in a variety of foods such as bananas, onions, and even artichokes. The benefits of probiotics will be maximized when we combine them with prebiotics. Yogurt and kefir are considered “symbiotic” because they combine probiotics and prebiotics.

“I Want the ‘Good’ Bacteria!”

Knowing how our gut health impacts our entire health, what does that mean for you if you’re looking to introduce more probiotics into your diet?

All of us were born with this so-called “good bacteria” present in our bodies. Our gut flora can be negatively impacted by prescription antibiotics, sugar, excess grains, stress and other chemical stressors. Because of these factors, we look to add more of the “good” bacteria to restore our natural balance within the gut.

If you’re ready to restore your gut health through probiotics, start with the foods you are eating. Depending on your other health and wellness objectives, a few options to consider include:

Sauerkraut
Kimchi
Coconut kefir
Raw and unpasteurized cheeses
High quality yogurt (many brands are low quality and full of unnecessary sugar)
Kombucha (mixed with chia seeds makes a great Probiotic and Prebiotic combination)

With so many different options (and so many companies touting their foods as being probiotic-friendly), let us help you wade through the options to find what is right for you.

Before you decide to add probiotic supplementation to your diet, ask Dr. Bradford about what is right for you. Probiotic supplements can be one of the most important and most beneficial supplements a person takes, but, not all probiotic supplements are created equal. There are several that may be beneficial and/or recommended for you depending on your needs. If a supplement is right for you, Dr. Bradford can help you set up a plan that includes an effective supplement with a synergistic blend of probiotic strains and prebiotic fibers.

References/Further Reading

Did you set a New Year’s Resolution this year? If so, there is a good chance your resolution may have had something to do with eating healthier. Even if you didn’t, it still might be on your mind.

Taking a Closer Look at Your Sugar Intake

It’s always a good idea to follow the guidelines and recommendations Dr. Bradford normally provides you when it comes to nutrition, but generally speaking, we talk about focusing on low-glycemic index foods that are high in nutrients. We also encourage hydration and eating anti-inflammatory foods that provide ample energy, vitamins, minerals, and essential fatty acids.

Avoiding sugar-sweetened foods and drinks is in alignment with this approach. The problem is that sometimes, processed hidden sugar can be found in foods we’re eating— like sauces or even salad dressing—and we aren’t aware of it.

When we talk about sugar, we’re referring to sucrose/table sugar, high-fructose corn syrup or even honey or fruit sugars. With our desire to find sustainable nutrition habits that we can have for the long-term, many of us want to cut down on our sugar intake—and most notably, that includes white sugar and sugar-sweetened beverages. Just think: a 20 ounce pop has 16 teaspoons of sugar!

Yes, sugar is in nutrient-rich foods including beets and sweet potatoes, to name just two, but the area where we encourage you to cut back is when sugar has been added to foods during processing.

Keep these four facts in mind:

· Too much sugar can mean your body is not getting the nutrients it needs. That’s because sugar contains calories that lack nutrient value;

· When sugar is consumed in large amounts it can result in insulin resistance (1) and it can also result in craving more food;

· Inflammation in the body occurs with elevated blood sugar levels, and that happens with overconsumption of sugar;

· Sugar can contribute to fat gain and metabolic issues over time.

“How Do I Even Know What Sugar Is In My Food?”

The term “sugar” refers to different compounds, which is where some of the confusion can sometimes start. We recognize the following as sugars: brown sugar, raw sugar, cane sugar or confectioner’s sugar. These are more straightforward when it comes to avoiding them because those labels make it clear that they are….well, sugar!

But lately, more attention has come to other forms of sugar that are bit less obvious. Those that have received a bit more attention include sugar labeled as high fructose corn syrup or rice syrup, among other variations. But the list doesn’t stop there.

Many times, a good rule of thumb is that ingredients in your food that end in “-ose” are going to be a form of sugar. See the list below from the Whole 9 Life’s website on more than ten other names for sugar in your food, including:

· Dextrose

· Disaccharide

· Fructose

· Glucose

· Galactose

· Lactose

· Maltodextrin

· Maltose

· Monosaccharide

· Polysaccharide

· Ribose

· Saccharose

· Sucrose (2)

(Taken directly from Whole 9 Life.)

When you see these on a food label, just know that sugar has in fact been added.

Sugar is Sugar

You don’t have to cut out all (added) sugar from your diet and set yourself up to fail.

If you don’t know where to start, try to cut back on beverages with added sugar. You can also look to control any sugar cravings by eating fruit.

When you have a nutrient-dense, whole foods diet, you don’t have to constantly worry about the (added) sugars in your food. Over time, your pallet will also adjust and you won’t need food to be quite so sweet. Ask us for more information so we can help you find a diet with low-glycemic index foods (where your blood sugar levels positively respond after consuming such foods) that can help you naturally avoid many added sugars.

Sources/References

1. http://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-2-5

2. http://whole9life.com/2010/06/sugar-sugar-sugar/

What to Know About Probiotics: Your Questions Answered

Hidden Sugars?