more calories—from the same foods when eaten by obese animals than when ingested by thinner ones. This helps explain why obese people tend to stay obese without heroic measures.


Good Food Solutions There is considerable agreement that probiotics—live bacteria such as those contained in fermented foods like quality yogurt—help rebalance benefi cial bacteria in the digestive tract and ease ailments that include IBS. Due to U.S. food regulations, yogurt is routinely pasteurized, which kills its probiotic benefi ts; conscientious suppliers then add active digestive microorganisms, like Lactobacillus acidophilus, Lactobacillus bulgaricus and Streptococcus thermophilus, back into their products. “Check yogurt labels for specifi c names of the species and a certifi cation that it contains live cultures,” counsels Maria Marco, Ph.D., an assistant professor of food science at the University of California-Davis. Coconut yogurt may be preferred by those with dairy-free diets. Dairy is acid-


forming and can be diffi cult to digest. Many fermented foods can provide the same probiotics to ease digestive woes and restore a healthy balance of the right bacteria. Sauerkraut, rich in Lactobacillus and other strains of healthy bacteria, is at the top of the list. It’s easy to make super-healthy sauerkraut at home with shredded organic cabbage and salt.


Other fermented foods to put high on


a natural probiotic list include: miso, kefi r, tempeh, soft cheese, kimchi, sour pickles and sourdough bread. James recommends two daily servings of high-quality yogurt or other fermented foods to obtain the 2 to 5 billion live bacteria needed to restore gut health. “Every human is unique; try different products in search of what works,” he says.


Probiotic supplements may be more effective for people with serious digestive distress that need higher bacterial counts and the product label may provide specifi cs of the bacteria and strains. “For example, Lactobacillus rhamnosus GG is a strain that has been proven to be effective against


Simple Sauerkraut Recipe


It’s easy to make a healthy batch of sauerkraut in a glass quart canning jar in as little as three days.


Organic cabbage, fi nely shredded 1 Tbsp sea salt or other natural salt


Mix salt and cabbage together in a large bowl, squeezing the salt into the cabbage. Cabbage will become limp and begin to release its juice.


Tightly pack cabbage and juice into a clean glass canning jar. Keep the cabbage submerged in liquid; if


necessary, use a smaller canning jar loaded with marbles or stones.


Cover jar with a clean cloth or piece of cheesecloth and keep it in a cool place.


Jar contents will begin to bubble, signaling that fermentation is taking place (note that conventional cabbage additives may interrupt the fermentation process).


It’s ready to eat in three days, but keeps well for several weeks in the refrigerator.


Primary source: TheKitchen.com


antibiotic-induced diarrhea,” Marco explains. High-quality probiotics usually require refrigeration to keep the bacteria alive.


In addition, there are many non- fermented foods, including certain juices, candies and energy bars, with specifi c strains of bacteria added that have probiotic effects.


Kathleen Barnes is the author of a wide variety of natural health books including 8 Weeks to Vibrant Health, with Dr. Hyla Cass. Connect at KathleenBarnes.com.


Safe Digestive Relief


In addition to fermented foods, these foods offer digestive relief.


Ginger: Safe enough to quell the nausea of early pregnancy, ginger can offer relief from nausea, gas and even colic in babies.


Peppermint Oil: A traditional remedy now validated by science, peppermint oil can relieve irritable bowels and heartburn. Consider enteric coated (acid resistant) capsules that can impact the small intestine, where relief is needed.


Fennel: This mildly licorice-fl avored seed hasn’t been extensively studied, but lovers of Indian cuisine have traditionally used it to promote smooth digestion after consuming curry-laden meals.


Sources: American Botanical Council; Mayo Clinic, MN; Baylor University, TX; University of Michigan; University of Rochester, NY


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