of California-Berkeley warn against long-term exposure to antibiotics through their widespread use in the dairy and meat industries. One animal study from Washington University, in St. Louis, showed that intestinal bacteria tend to extract more nutrients—and 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 ben- eficial 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 benefits; conscientious suppliers then add active digestive microorganisms, like Lactobacillus acidophilus, Lactobacillus bulgaricus and Streptococcus thermophilus, back into their products. “Check yogurt labels for specific names of the species and a certification that it contains live cultures,” counsels Maria Marco, Ph.D., an assistant profes- sor 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 difficult 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 sauer- kraut at home with shredded organic cabbage and salt.
Other fermented foods to put high
on a natural probiotic list include: miso, kefir, 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 seri- ous digestive distress that need higher bacterial counts and the product label may provide specifics of the bacteria and strains. “For example, Lactobacil- lus rhamnosus GG is a strain that has been proven to be effective against antibiotic-induced diarrhea,” Marco explains. High-quality probiotics usu- ally require refrigeration to keep the bacteria alive.
In addition, there are many non- fermented foods, including certain juices, candies and energy bars, with specific 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.
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, finely 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 cab- bage 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, signal- ing 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 natural awakenings May 2014 45
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 en- teric coated (acid resistant) capsules that can impact the small intestine, where relief is needed.
Fennel: This mildly licorice-flavored seed hasn’t been extensively studied, but lovers of Indian cuisine have tra- ditionally used it to promote smooth digestion after consuming curry- laden meals.
Sources: American Botanical Coun- cil; Mayo Clinic, MN; Baylor Uni- versity, TX; University of Michigan; University of Rochester, NY
D
on’t cry because it’s over.
Smile because it happened. ~Dr. Seuss
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80