promoting factors, especially ailments of the intestinal tract and colon. They can combat several different types of diarrhea, including traveler’s and antibiotic-induced. Antibiotics, while killing harmful infection- causing bacteria, alsowipe out good bacteria in the gut; they don’t discrimi- nate. They can cause diarrhea and other intestinal discomforts, and probiotics can potentially help reverse this trend. In addition tomaintaining a healthy
digestive system, researchers are investi- gating the role of probiotics in a host of health benefits: supporting immune function, reducing cholesterol and aiding inflammatory bowel conditions. Studies also suggest that probiotics can help reduce infections and allergic responses. “Although the exactmechanism between immune health and probiotic use is not known, studies showthat probiotic organ- isms increase numbers of circulating white blood cells, stimulate phagocytosis and elevate levels of antigen-specific anti- bodies,” explains Latzo.
WHAT ABOUT PREBIOTICS?
Prebiotics are nondigestible fibers that are selectively metabolized in the colon and serve to increase numbers of bacteria considered desirable. “Prebiotics are the substrate (food
ingredients) that the microorganisms feed on, and useful ones help favor the right kind of organisms that promote
health,” says ConnieWeaver, PhD, dis- tinguished professor of Foods and Nutrition at Purdue University. To date, most of the research has focused on inulin and oligosaccharides,
calcium absorption and enhances bone mineralization. There is some very interesting prelim-
inary work showing the relationship between colonizing bacteria and obesity.
Probiotic consumption has been linked to many disease-preventing and health-promoting factors, especially ailments of the intestinal tract and colon.
such as oligofructose. Inulin is a carbo- hydrate found inmore than 36,000 plants. Inulin and oligofructose can be used to cut calories and fat in food products as well as bolster taste and texture. These carbohydrates are fibers, and they possess blood-triglyceride-lowering effects;may increase stool weight and frequency; can increase high-density lipoprotein (“good” cholesterol); control blood glucose; and possibly prevent colon cancer; in addition to stimulating probiotics, particularly bifidobacteria. “Prebiotics are associated with
improving calcium utilization and other minerals found in bones,” saysWeaver. “The greater one’s bone mass, the lower the risk for fracture.” Researchers at Baylor College ofMedicine in Houston found that a daily combination of inulin- like prebiotic significantly increases
probiotics: an action plan
Beneficial bacteria can be found in cultured foods like yogurt, but are also now avail- able in other dairy foods such as cottage cheese. Also, supplementation in tablet, cap- sule or powder forms are quite common. If the probiotic is being taken for maintenance or preventive purposes, a reasonable dose would be between 1 billion organisms two to three times weekly. For therapeutic purposes, such as fighting an intestinal infection, coping with an illness or after a course of antibiotics, an effective dose would be 5 to 10 billion organisms two to three times daily. It is also important to consume them regularly to maximize
the benefits, and observe the expiration dates since bacterial counts can drop off over time. Probiotic quality also depends on how well the product was manufac- tured, how old it is and whether it has been properly stored. To maintain the viability of their contents, the products need to be protected from light, heat and humidity.
In short, researchers atWashington University in St. Louis have found that normal colonizing bacteria differ between obese and lean human sub- jects. With weight loss, the bacteria of obese subjects started to look more like those of lean subjects. Targeted pro- and prebiotics may be able to play a role in shifting the bacteria. A mixture of probiotics and prebiotics
allows the host to benefit from live bac- teria implanted into the intestinal tract. This would increase the number of bacteria reaching the colon aswell as pro- mote themaintenance of a healthy gut. Although future studies are needed, supplements of probiotics may boost the immune health of long-distance runners, protecting them from respira- tory illnesses, suggests a small study
published in the British Journal of Sports
Medicine. The researchers reported that runners who took probiotics averaged 30 days of respiratory symptoms during the course of the study, compared to 72 days for those on a placebo. Improved gut function increases your
quality of life. Although more clinical studies are needed, the outlook for probiotics and prebiotics is promising, particularly for preventing diarrhea, and possibly for immune and anti-allergy benefits. In the meantime, there is little to lose and a lot to gain by increasing your intake of these good bacteria. For best results, buy a product with multiple strains, as different species and strains have different health benefits.
SPRING/SUMMER 2010 | GET ACTIVE! 15
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