I was reading through the current issue of the Journal of Nutrition (March 2010), and came across some articles concerning the questionable benefits of probiotics (read for yourself here), which got me thinking, I'm tired of yogurt being promoted as a health food. Here's why:
Most people have heard that probiotics are beneficial for digestive and immune health, since they increase the beneficial bacteria, or "flora", in our gut. These "good bacteria" are responsible for improving immune function and keeping the levels of detrimental microbes (such as yeast and other pathogens) from rising. When we don't have enough healthy flora it creates a condition called "dysbiosis" which can and often does lead to Leaky Gut Syndrome. Leaky Gut means toxic debris from the gut and undigested proteins are entering the blood, which often results in food allergies and autoimmune diseases.
So, yes, healthy levels of good bacteria in the gut are essential. But do we really need to eat foods with probiotics, such as yogurt and foods with added probiotics? No. (Does the food industry want you to think so? But of course).
I know this might sound surprising, but in order to keep our levels of intestinal flora healthy we need to EAT HIGH FIBER FOODS.
The first reason a high fiber increases our beneficial flora is because the indigestible fiber itself works to clean out the intestines. It regularly (no pun intended) removes the toxic by-products of digestion, as well as viruses, yeast and other pathogenic bacteria. This is essential to avoid dysbiosis.
Also, the different types of fiber found in food, such as oligosaccharides, inulin and polydextrose, are known as "prebiotics", which stimulate the growth of beneficial intestinal flora. Prebiotics come naturally in the same foods where we find fiber: fruit, vegetables, whole grains and legumes (beans, peas, lentils, nuts and seeds). Prebiotics aren't added to foods as are probiotics, and you don't have to pay more for them.
So forget the latest marketing gimmick, and stop kidding yourself that yogurt is a health food. Keep your gut and immune system healthy by eating healthful foods.
Labels: leaky gut syndrome, prebiotics, probiotics
12 Comments:
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I also have chronic digestive problems. About a week ago I found a vegan probiotic supplement that I've started taking. My stomach honestly seems better, but it could just be a good week or the placebo effect.
You think it's a coincidence?
This was in an email I received from a friend yesterday. Don't want to pass it on if it's NOT true.
So here's the deal. I've been following your blog for a long time now, definitely more than year, maybe 18 months, but I hadn't made lasting changes to my eating plan. I was caught up in the “big group” mentality of weight loss (you know, they meet once a week, which, I’m sorry to report, doesn’t promote healthy eating at all). And believe me, I’m an expert on this diet. I was in a perpetual state of losing, then going off the rails and gaining, kicking myself for my lack of willpower.
So, when I started having some severe digestive problems and didn’t get much advice from my nurse practitioner beyond her suggestion that I add a fiber supplement to my diet, I set out to do some research on my own. Imagine my surprise when I stumbled into your blog as I did my research! I opened the link to your book on www.fiber-girl.com and started reading. Most importantly, I listened to what you said. I kept reading until I finished the appendix. And then I bought it – the book and the message. I mean, it’s not fair to get the knowledge without making a contribution to the knowledge giver. Besides, I wanted my very own copy, and now I have it and I can carry it with me wherever I go.
So here’s my update. I have lost 15 pounds! I am continuing on a slow and steady losing path. For full disclosure, I lost the first 6ish pounds on the points system mentioned above, but I was not a happy dieter. I was hungry, fatigued, cranky, and tired of avoiding my favorite foods, which happens to include pistachios. Now, I have stopped counting points and am instead focusing on counting fiber. I’ve been averaging about 35 grams of fiber per day. I must admit that I didn't ease into the increase in fiber, so some of my digestive issues continued, but I pressed on. Now, my stomach and digestion are under control and I feel normal again.
Just for fun, I kept my membership to the online version of the points system and entered my food in the points counter daily for about two weeks. I’m excited to report that even though I exceeded the point values a lot every day (I exceeded my daily allotment of 23 points by 20-25, so on many days, I ate twice as many as allowed), I lost weight – and am continuing to lose weight – by following your plan. I’m eating my favorite foods: pistachios and lots of other nuts, seeds, and legumes; avocado (aka heaven!); real granola; olive oil; beans (I bought a pressure cooker) and bean burritos; salsa; oatmeal with a little brown sugar; fruit and veggies. I was a sweet-a-holic, but my cravings for sweets are gone, although I do enjoy chocolate now and then. The difference is, when I choose to eat chocolate, I’m not kicking myself in the rear anymore.
I’m not in a daily battle to stick to a weight loss diet because this isn’t a diet. It’s lovely to be free. I feel great. My belly fat is slowly disappearing. I look younger, and people are asking me what I’ve “had done.” (I turned 50 in January.) I’d like to lose another 30 pounds, but I’m patient. My husband, grown daughters, and 3-year-old grandson are on board, too. Although none of them need to lose weight, they all want to eat healthier. My grandson has been having lots of colds and infections, and we are on a mission to change this for him. More on that later.
I had medical lab work done not long before I started, and I'm due to go back for more bloodwork soon. I can't wait to get the results.
So, Bronwyn, I thank you. Please keep putting your message out there.
Linda Lee aka HawkLady