Probiotics and why they matter
In the gut there are approximately 11 trillion bacteria, weighing over 3lbs. These bacteria are called probiotics and play a vital role in intestinal health, immunity and general health and wellbeing. There are around 400 to 500 different types of bacteria in the gut, but 20 types make up 75 per cent of the total with two of the most common being lactobacillus and bifidobacteria. These bacteria are ‘good bacteria’. We also have ‘bad’ bacteria in our gut which don’t generally cause problems unless things get out of balance. An ideal balance should be 80% good bacteria and 20% other bacteria such as E. Coli. Although E. Coli is undesirable it is the balance that’s important; keeping the 80% and not allowing the 20% to increase and take hold.
Why are our friendly gut bacteria so important?
They help us to efficiently digest and absorb nutrients.
They aid digestion, helping to breakdown undigested fibre allowing for easier and more regular bowel movements.
They pre-digest our food, enhancing the absorption of minerals and manufacturing some B vitamins.
They produce acids and antibiotic-like substances that help us fight infection and resist the colonisation of harmful bacteria – therefore stimulating the body’s natural immune defences.
They help with the elimination of toxins – research has shown that good levels of beneficial bacteria can help guard against certain types of colon cancer.
They help control antibiotic-induced and travellers’ diarrhoea.
They help control cholesterol levels.
They help prevent vaginal and urinary tract infections.
What can disrupt our bacteria balance?
There are many factors which can disrupt the balance between desirable and undesirable bacteria (this imbalance is known as dysbiosis). They include:
Antibiotics – antibiotics certainly have their place in medicine, but the problem is, they don’t target just the unwanted bacteria, they destroy the good and bad.
Low levels of hydrochloric acid (stomach acid)
Gastro-intestinal infections
Poor immune function
Stress
Oral contraceptives
Poor diet (high fat, sugar and alcohol intake)
What are the symptoms of dysbiosis?
Constipation
Diarrhoea
Bloating
IBS
Poor digestion
Fatigue
Mood swings
Thrush
Food poisoning
Dysbiosis can also have a role in conditions such as acne, eczema, psoriasis, rheumatoid arthritis, autism and bowel cancer.
How can you keep your bacteria in balance?
Do
Eat garlic, onions, leeks, oats, Jerusalem artichokes, asparagus and bananas – these all contain pre-biotic fibre, which acts as a fuel for friendly bacteria.
Eat cottage cheese, sauerkraut, miso, tempeh and live yoghurt. These are all fermented foods, which contain transient beneficial bacteria, lactobacilli. Their transient nature means they have to be consumed regularly (e.g. live yoghurt daily) to be of benefit.
Drink green tea – green tea promotes the growth of beneficial bacteria and, in moderation, is a better alternative to coffee or black teas, which are best reduced or avoided.
Eat plenty of fibre to ensure healthy bowel movements. If food is allowed to sit for too long in the digestive tract it can cause putrefaction, which can lead to harmful bacteria dominating the balance of gut flora. Fibre is found in whole grains (e.g. oats, brown rice), fruit, vegetables, beans, lentils, etc. See the handout on fibre for more details.
Take measures to reduce stress - if you are under stress think about incorporating yoga, t’ai chi meditation, massage etc. into your routine. Stress can negatively impact levels of beneficial gut bacteria.
Don’t
Eat processed food, sugars, alcohol and refined carbohydrates (white pasta, rice, bread, cake, biscuits, etc). They are the preferred fuel of bad gut bacteria.
Rush your food. Eat in a relaxed manner – take time out to eat and concentrate on chewing your food properly to aid good digestion.
Take drugs if possible – antibiotics kill off beneficial and harmful bacteria. NSAIDs (non-steroidal anti-inflammatory drugs), steroid drugs and the birth control pill can promote growth of harmful bacteria. Usage of these drugs should be only when absolutely necessary.
