I’m Tiny But Mighty For Your Health. What Am I?
This post was written by Courtney Berg, dietetic intern with Wellness Workdays and recent nutrition graduate from San Diego State University. Upon becoming a registered dietitian, her goal is to work with clients who are interested in improving their overall health and wellness. She has a passion for working with athletes and plans on becoming a specialized sports dietitian in the future.
Some of you may have heard about “gut health” as it has grown in popularity over the years. But what is all the hype about?
Did you know the majority of bacteria living in the human body are found in the stomach and intestines, aka the gut? This is also called the gut microbiome, and it consists of microbes that perform a number of beneficial functions in the body, including synthesizing certain vitamins and amino acids and playing a role in our immune system. There is also link between the gut and the brain, meaning that having a healthier gut leads to better cognitive function. Improved gut health has a positive effect on reducing stress and anxiety.
Probiotics are vital for gut health. These are foods we eat that contain a variety of live bacteria and yeast. The most common bacteria groups are called Lactobacillus and Bifidobacterium, and yeasts such as Saccharomyces boulardii.
Probiotics' main role is to maintain a healthy balance of bacteria in the microbiome by fighting off some of the bad bacteria that live in or invade our bodies. This is especially true when we are sick. Trillions of microorganisms live inside and outside of our bodies, containing both good and bad bacteria. Microbes on the skin, in the nose, mouth, gut, and lungs are often the first line of defense from invaders. These tiny, but mighty microbes provide benefits not only for defense, but also aid in helping digestion and regulating mood.
Wait- that’s not all they can do!
Probiotics have also been shown to be effective at preventing or treating several health conditions such as antibiotic-associated diarrhea, constipation, eczema, inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), yeast infections, urinary tract infections, upper respiratory infections (ear infections, common cold, sinusitis), hypercholesterolemia, and many more.
Check out this link for which strains can help with each condition.
Where can I get probiotics?
Most fermented foods are great sources of probiotics because they’re made with beneficial bacteria and yeasts. Look for the words “live cultures” or “active cultures” on food labels when grocery shopping. Here are some examples of common fermented foods:
Try it sweet:
Yogurt
Kefir- milk drink, a bit like drinkable yogurt
Kombucha- tea drink, commonly flavored with juice
Try it savory:
Kimchi- cabbage with vegetables
Sauerkraut- finely shredded cabbage
Tempeh- fermented soybeans
Pickled cucumbers
Some aged cheeses: Gouda, mozzarella, cheddar, and cottage cheese
Tips to keep your gut microbiome happy and thriving:
Eating a balanced diet rich in fiber helps to keep the number of good bacteria at sufficient levels. Fiber is the food for the good bacteria. They need energy too! This food is also called prebiotic. Some fiber-rich foods are fruits, vegetables, beans, whole grains, nuts, and avocado.
Pair prebiotic food with probiotics for a 2 in 1 benefit.
Greek yogurt with fruit (underripe banana, berries, apple) and granola
Oatmeal topped with yogurt, fruit, nuts, or nut butter
Salmon, brown rice, carrots, kimchi
Tempeh, quinoa, spinach, pickled cucumber, avocado
Stir fry chicken, broccoli, onion, garlic, barley
Reuben sandwich: corned beef, rye bread, Swiss cheese, sauerkraut
Happy gut = happy body!