Gut Bugs
Recently, a friend asked me for recommendations for building
and maintaining a healthy gut flora. A healthy
balance of good bacteria in the Gastrointestinal (GI) tract is vital for
healthy digestion, elimination, strong immune system and even proper hormonal
and cholesterol balance. So the question is, are there ways of eating your way
to a healthy gut, or are supplements the only way?
Simply put- yes. Of course there’s a way to build and maintain a healthy GI tract using food alone. Humans have done so for generations using the tradition of fermented foods. That is as long as we continue to eat traditionally, avoid excessive use of antibiotics and pasteurized foods.
Unfortunately, modern lifestyle has strayed from those traditions. The biggest culprit? Our society’s obsession with sanitizing everything and pasteurizing our food. We are basically killing off the good bacteria along with the bad.
I'm not saying it's not possible- I'm just saying it's a lot of work, time and/or money that most of us (including myself) don't have. This is because to guarantee you're getting enough through your diet you'll have to either pickle your own veggies (like traditional kimshi for example,) make your own sauerkraut, your own yogurt OR find a whole food supplier or health food store that sells it or does it the right way (read: expensive.) Pickled foods in most grocery aisles are pasteurized; so commercial sauerkraut and pickles have no bacteria (thanks FDA!) Milk, cheese and yogurt found on the shelves are also pasteurized specifically to KILL bacteria. Yogurt then is inoculated with specific strains of bacteria for minimal viability (and not to mention then loaded with sugar) and stamped with a label "active cultures."
So what's left? Here's some ideas of what to add to your daily menu to get gut healthy:
- Plain and low sugar yogurts- The excess sugar messes with the GI integrity giving the bad bacteria fuel to grow more. Try kefir or lassie also for a low sugar alternative. ALWAYS look for the rBGH label to ensure you’re not getting extra hormones in your dairy. Lactose intolerant? It doesn't have to be dairy try soy and coconut yogurt. And if you’re feeling extra adventurous- make your own!
- Kambucha teas- These have become pretty popular on the meditation/yoga/hipster circuit ;) – you can find an extensive variety of bottled tea at whole foods or at most health food stores. But getting a daily bottled can get pricey (they run about $5 a bottle.) Alternative- make your own.
- Traditionally pickled veggies and sauerkraut- Easy enough to find if you have an Asian grocery nearby or even at health food store or Whole Foods. Making your own is a more cost effective option (especially handy for left over veggies you don’t want to go to waste.) Check out this video on how!
- Traditionally fermented soy like miso and tofu - Not the packaged stuff in the supermarket most likely made for GMO soybeans (but that's another topic you can check out from a previous blog). Try looking for organic, non-GMO products at your health food store or Whole Foods. Your best value is probably an Asian food store that either makes properly or imports it. Making tofu is a little more challenging at home, but could be worth it for the fresh results!
So what happens if you can't realistically get these foods everyday? Or if you think you need a little extra boost? There are Pro-biotic supplements... but all are not the same. You should be just as cautious about the quality and source of your probiotic supplements (or ANY supplements for that matter) as you are about the food you’re eating.
In my opinion- I'd say 95% of the probiotics in the
stores/online are terrible! First to have a high quality probiotic, the
bacteria needs to be particular strains, stored under controlled temperatures,
the expiration date should indicate the "real" expiration date (most
are stamped with the date of half the viability) and the fillers and capsule
should be made of quality material that is well tolerated and enhances, not
blocks, absorption. Most probiotics found on the shelves of drug stores and
supermarkets do not even meet the minimal guidelines for a high quality
supplement. And the worst part is that they're expensive!
So knowing the source is very important- there are a couple you can get in most pharmacies that are pretty good. The thing is they're expensive and depending how they are shipped (I'll tell from experience NOT refrigerated) the integrity of the bacteria can be compromised. For the price and quality I recommend Metagenics- They have several formulas with variations in strain for various indications, high quality control standards and GMP-certified facilities, constant testing and assaying to ensure optimal viability, controlled transportation and storage AND they don't cost an arm and a leg!
I hope this has inspired you to get more fermented foods
into your daily diet, or maybe even to start making your own. If you still
think you need to take additional supplements, check out the Metagenics and
find out how you can order your product through me at https://wealthofhealthrx.mymetagenics.com/
. If you have any questions email me at Lara@WealthofHealthRX.com
