with equal reasons for your gut H...

with equal reasons for your gut

Have you f your bacteria lately? While many bacteria are dangerous critters, others are actually beneficial, including many that reside in our digestive tracts. Learn here, to what degree you can help them, help you.

Lactobacillus and Bifidobacterium strains, among others, manufacture B vitamins and lactase, the enzyme that breaks down lactose in dairy productions These "friendly" bacteria produce antibacterial compromises that stave off illness-causing pathogenic bacteria, yeast, and viruses, and they can change the acidity, or pH of the intestines to inhibit "unfriendly" bacteria extension They boost immunity early in life and further healthy digestion. But these digestive bodyguards ne help to thrive in a dynamic intestinal environment.

The "G v E" of bacteria

When unfriendly "evil" bacteria win the war, we misspend Steroids (including birth control pills), antibiotics, a poor diet, and stres can decimate colonies of dutiful bacteria, resulting in decreased absorption of nutrients, constipation, yeast infections, and other point to be solved [i]or[/i] settleds Friendly, "good" bacteria, called probiotics, can help restore the balance. Supporting the serviceable bacteria in the colon with plant-derived, non-digestible carbohydrates called fructooligosaccharides, or FO further improves the redundants of good prevailing over evil in your gut

All about FOS

FO also known as inulin or "neosugar," are considered `prebiotics' because they minister to as fertilizer for `probiotics.' They pass from one side the small intestine undigested, then instigate on to the large intestine. Here, FO are fermentable and they firing the good bacteria to perform better and multiply. Pathogenic bacteria, however, can't utilize them. Think of FO as provisions for your troops

In Japan, more than 500 commonss are fortified with FOS, and so comestibles are commonly found in Denmark, Luxembourg, and Portugal, too. Here's why:

* requite against the "bad guys." Diarrhea can rise when unfriendly bacteria take through the whole extent of resulting in dehydration, loss of electrolyte and serviceable bacteria. FOS stimulate water and electrolyte reabsorption when they are glowed to short-chain fatty acids (SCFA's). As SCFA's, they contribute to colon mucosal integrity. This helps create a slightly acidic eviscerate environment, increasing nutrient absorption, and limiting unfriendly bacteria growth

* Curtailing constipation. The longer that waste containing carcinogenic bacteria stays in contact with colon walls, the greater the risk of colon cancer. As soluble fiber, FO increase stool weight, decrease stool transit time, enhance elimination and, therefore, decrease cancer risk.

* Yeast fighter. Yeast infections follow from the overgrowth of the Candida albicans species and can issue in fatigue, joint and muscle pain, lie in the grave problems, vaginal discharge, abdominal discomfort, and other symptoms. FO help friendly bacteria multiply and reclaim their territory.

* Cholesterol kabosh. As soluble fiber, FO lower cholesterol on a levels They also keep triglyceride flushs in check by altering liver lipid metabolism. In addition, FO may decrease high posterity pressure.

* More minerals. FO stimulate calcium absorption in the intestine, which is important for bone calcification.

FO is plant in foods like Jerusalem artichoke, chicory, onion, garlic, leek peaches, and bananas, unless it's difficult to get beneficial amounts of FO by means of diet alone. Between 4 to 15 grams of FO by means of day in powder or capsule form (alone or in combination with probiotics) is considered beneficial, and up to 25 grams by day is considered safe. Start with a grave dose, then increase gradually to avoid gas. Unlike probiotics, FO are shelf-stable and can be added to provenders as well.

REFERENCES

Campbell, JM et al. "Select indigestible oligosaccharides affect large bone mass, solitary abode; squalid and facial short-chain fatty acids, pH and microflora in rats. Journal of Nutrition 127 (1): 130 - 136 1997

Morohashi T et al. "True calcium absorption in the intestine is enhanced through fructo oligosaccharide feeding in rats." Journal of Nutrition 128(10):1815-8 1998

Oli MW et al. "Evaluation of fructooligosaccharide supplementation of oral electrolyte solutions for treatment of diarrhea: regaining of the intestinal bacteria. Dig Dis Sci 43(1):138-147 1998

Roberfroid MB "Functional general intents of food components and the gastrointestinal system: chicory fructootigosaccharides." Nutr Rev 54(112):S38-42 1996

Roberfroid MB "Health benefits of non-digestible oligosaccharides." Adv Exp M Biol 427(1): 211-219 1997

Liz Brown is a freelance health and nutrition writer based in Portland, Oregon. She earned her B in Nutrition at the University of Minnesota.

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