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How to go with your gut – Creating a healthier you

October 20, 2016

I am not talking about instinct or the feelings you get about a particular person when you meet them. I am literally going to talk about two parts of food that have an impact on your intestinal health and ultimately have an impact on your overall health.

 

Most people have probably heard the terms probiotics and prebiotics. These are two components of food that have an impact on health. It is not necessary to take a pill or drink a potion that you have bought from the health food store to get these into your diet and to obtain their benefits. These are natural parts of foods that you can include in your everyday meal plan. I would suggest eat food to obtain these instead taking a supplement or other forms of probiotics and prebiotics.

 

Probiotics and prebiotics are different from each other. Probiotics are “good bacteria” or also known as live cultures, like the bacteria that naturally occurs in your intestine. These bacteria help to repopulate the bacteria already present in your intestine to balance out the bacteria that is already present. The probiotic bacteria seem to help to boost immunity and gastrointestinal (GI) health. For instance, probiotics may be suggested to someone who has irritable bowel syndrome to help to manage their symptoms.

 

You might ask, where can I find probiotics in food? The sources for live cultures (bifdobacteria and lactobacilli) can be found in yogurt, kefir, and aged cheeses. The yogurt will list live cultures if it has probiotics in it. Here is a list of yogurt brands and the type of probiotics in the product.

Yogurt Brands                               Bacteria Strains

 

Yoplait                                            Lactobacillus bulgaricus

                                                         Streptococcus thermophilus

                                                     sometimes: Lactobacillus acidophilus

 

Chobani                                       Lactobacillus acidophilus
                                                       Bifidobacterium bifidum
                                                       Lactobacillus casei

 

Stonyfield Farms                      Lactobacillus bulgaricus
                                                       Streptococcus thermophiles
                                                       Lactobacillus acidophilus
                                                       Bifidobacterium bifidum
                                                    sometimes Lactobacillus rhamnosus

 

Dannon                                      Lactobacillus bulgaricus
                                                   Streptococcus thermophilus
                                                   sometimes: Lactobacillus acidophilus
                                                   Bifidobacterium lactis DN-173 010 in Activia
                                                    Lactobacillus casei DN-114- 001 in DanActive

 

Yakult                                       Lactobacillus casei Shirota

 

Fage                                           Lactobacillus bulgaricus
                                                    Streptococcus thermophilus
                                                    Lactobacillus acidophilus
                                                    Bifidobacterium bifidum
                                                     Lactobacillus casei

 

Greek Gods Yogurt               Lactobacillus bulgaricus
                                                  Streptococcus thermophilus
                                                   Lactobacillus acidophilus
                                                  Bifidobacterium bifidum
                                                  Lactobacillus casei

 

La Yogurt                                Lactobacillus bulgaricus
                                                 Streptococcus thermophilus
                                                 Lactobacillus acidophilus
                                                 Bifidobacterium bifidum
                                                  Lactobacillus casei
                                                 Bifidobacterium animalis BB12

 

Voskos Greek Yogurt         Lactobacillus bulgaricus
                                                Streptococcus thermophilus
                                                Lactobacillus acidophilus
                                                 Bifidobacterium bifidum
                                                 Lactobacillus casei

 

Information on yogurts from http://beneficialbacteria.net/probiotic-yogurt/

 

Other foods that contain probiotics that are non-dairy foods are sauerkraut, miso, kimchi, tempeh, and cultured non-dairy yogurts.

 

Prebiotics are natural, non digestible food components that help to promote the growth of "good" bacteria in the gut. Prebiotics can be found in bananas, onions, garlic, leeks, asparagus, soybeans, and whole wheat foods. The indigestible parts of these foods is what helps the growth of the bacteria. 

 

In simple terms, include a variety of foods for a healthy diet to go with the gut for good health to help your immune system and for intestinal health.

 

Juanita

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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