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BUGS IN YOUR BELLY -BENEFITS OF PROBIOTICS

“Ew disgusting!” says my engineer friend at the thought of having trillions of bugs in our guts. Most of you know may know that the gut is our biggest immune organ and these little critters help us fight off the bad bacteria and keep us healthy. Yawn! But wait! What you may not know is that new research is finding they may be tied in to things that we would have never pictured these microbes to be involved in- ranging from diarrhea, weight management, mood control to Autism. In fact, the whole nutrition industry is abuzz with benefits of “PROBIOTICS”. Probiotics are live micro-organisms which when taken in adequate amounts can confer health benefit on the host. (FAO/WHO definition). Lucky for us, these bugs are found naturally in quite a few of the delicious foods we eat.

TOP THREE REASONS TO INCLUDE PROBIOTICS IN YOUR DIET:

#1: Feel Good gut: Recent research has shown that a variety of probiotics (saccharomyces boulardii, lactobacillus rhamnosus) significantly reduced the development of antibiotic-associated diarrhea. (1) In a meta-analysis done in 2016,probiotics seem to be effective in reducing pain and symptom severity scores

in IBS patients.(2)

#2 Weight management: A growing number of studies seem to indicate that probiotics could alter fat storage. In a study done in 2013,researchers found mice that were given the probiotic Lactobacillus paracasei stored less body fat!(3).While more studies need to be done, it is interesting to know that these little critters could possibly help us with weight management.

#3 Mood Control: In a small study done in 2013(4), UCLA researchers were

able to show that there is indeed a gut -brain connection. Women who consumed yogurt with certain probiotics for 4 weeks were assigned to certain tasks and brain scans were obtained which showed dampening of emotional and sensory responsiveness. This may indicate that probiotics may have a role in influencing chronic pain, mood, stress and anxiety!

RD’s Verdict: GO PRO!

While research is coming out every day with newer benefits of probiotics -what we can do in the meantime is to find ways of including it naturally in our diets. If you are thinking about a supplement, it is best to check with your doctor as there are some health conditions in which this may be contraindicated. This includes people with cow milk allergies.

Newbies: If you are someone who would prefer to keep it simple -the easiest way to incorporate probiotics in your diet would be to include yogurt. Lactobacilli and Bifidobacteria are usually added and these survive the acid in our gut.

LOOK FOR THE LIVE AND ACTIVE CULTURE SEAL

A very important difference among yogurts is whether they contain live and active cultures. Although all yogurts initially contain live and active cultures, some are heated after they are made, thereby destroying the cultures. Also, some yogurts are initially formulated with a low level of cultures. Consumers can be certain they are getting yogurt with significant levels of live and active cultures by looking for the National Yogurt Association (NYA) Yogurt seal on the package.

For more information:www.aboutyogurt.com

Busy bees: If you are someone who is on- the- go and hard-pressed for time,try something drinkable and easy to take along.

  • Try Mango Lassi - Yogurt Smoothie with a twist. Already a favorite in most Indian restaurants in US, it is pretty easy to make. Sriprasanna from the blog – Foodnmoi shows you how. You can skip the butter if you like. Ginger and turmeric optional!

Kefir Blueberry smoothie – Kefir is gaining a lot of attention these days- it is called the “champagne of yogurts”. Try blending ¾ cup of Kefir and some frozen blueberries; sweeten as needed for a refreshing shake! Look to see if product you buy has added sugar.

  • Cottage cheese with “live and active cultures” label.Combine with fruit for a probiotic powered snack.

Cruisers: For those who enjoy cooking and experimenting with food, here are a few ideas. Strictly speaking the word probiotics is used only when proven to confer health benefits. Nevertheless, many of the foods listed below can be considered sources of live cultures.

  • Cheese - Any cheese that has been aged, and not heat treated after that aging, can contain lactic acid bacteria. Try Gouda, Swiss and Cheddar.Go European to expand your palate.

Cultured vegetables -Fresh Sauerkraut and its spicy cousin Kimchi – Try small amounts to add a global flair to your diet. One should know that these foods tend to be high in sodium and pasteurization reduces the probiotic benefits. Karen from www.leafandgrain.com suggests this unexpected twist to your usual breakfast! They do sell non-heat treated versions which need to be refrigerated.

Trend setters: For those who take pleasure in challenging your palate-these ideas could offer a refreshing break from the yogurt- du jour. Adventure awaits!

Fermented soy – the variety available in global market is practically limitless -tempeh (Indonesia), Miso and Natto (Japan) to name a few.One must note pasteurization and cooking reduces the probiotic benefits. Don't let that stop you from trying Anupy Singla's recipe- Tempeh Korma! to ease into the taste and start experimenting.

  • Ask your Russian friend about Kvas!

  • Some swear by the benefits of Kombucha and coconut Kefir – however one should exercise caution when trying unpasteurized products as these can carry serious health risks.

  • And just for some belly laughs – try out this indian favorite featured on Ellen’s show Easy on the salt Padma!

Remember change is not easy. It takes at least 21 days for a new habit to take shape. Try to include new foods in small amounts and work your way upwards. Please check with your doctor before using unpasteurized products especially if you are pregnant. Check out our calendar for new ideas and inspiration each day. How do you work probiotics into your meals? If you have an interesting tip, please share in the comment section. We love hearing from you! Until next time.

Nourish. Transform. Inspire.

Mer & Meena

(PS: please read our disclaimer before using our tips and ideas)

References:

  1. McFarland LV. Meta-analysis of probiotics for prevention of antibiotic associated diarrhea and treatment of Clostridium difficile disease. Am J Gastroenterol 2006;101:812–22

  2. Zhang Y, Li L, Guo C, et al. Effects of probiotic type, dose and treatment duration on irritable bowel syndrome diagnosed by Rome III criteria: a meta-analysis. BMC Gastroenterology. 2016;16:62.

  3. Aronsson L, Huang Y, Parini P, Korach-André M, Håkansson J, Gustafsson JÅ, et al. Decreased fat storage by Lactobacillus paracasei is associated with increased levels of angiopoietin-like 4 protein (ANGPTL4) PLoS One. 2010;5:E13087

  4. Tillisch K, Labus J, Kilpatrick L, et al. Consumption of Fermented Milk Product With Probiotic Modulates Brain Activity. Gastroenterology. 2013

  5. H. Mäkeläinen et al. 2009 Probiotic lactobacilli in a semi-soft cheese survive in the simulated human gastrointestinal tract. Health and Nutrition Group, Danisco Finland, Sokeritehtaantie

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