Functional Food Focus: Pre & Probiotics

You may not realize that there are more than 400 types of micro-organisms in your GI track. Some of these microorganisms are healthy, and others are unhealthy. The healthy bacteria in your gut help to digest food, and synthesize some vitamins and essential fatty acids.

Probiotics are live microbes that allow healthy bacteria to thrive. They also:
-Synthesize vitamins, particularly the B vitamins
-Improve immunity
-Decrease allergies, particularly in regard to skin reactions, such as dermatitis or eczema
-May decrease the risk of developing dental caries
-May speed recovery from bacterial vaginosis
-May lessen the problems associated with IBD & IBS
-Seem to help people with lactose intolerance digest dairy products more easily
-May improve cholesterol levels
-May decrease the risk of colon cancer
-Are probably useful for people suffering from diarrhea, when associated with antibiotic usage or acute illness

Probiotics are found in yogurt, cottage cheese, buttermilk, keifr, soy sauce, miso, tempeh, and fresh sauerkraut.

Prebiotics are non-digestible substances that feed the probiotics, so that they thrive in the GI tract. Not all probiotics consumed will survive, so it’s important that prebiotics are consumed with them. Prebiotics release short-chain fatty acids, which decrease the pH of the colon and thereby enhance mineral absorption, particularly calcium, iron, and magnesium, possibly decreasing the risk of osteoporosis development. This decrease in pH also leads to the decreased survival of some “bad” bacteria. Prebiotics may decrease cholesterol levels and reduce the risk of colon cancer, as well.

Prebiotics are found in chicory root, Jerusalem artichoke, wheat, barley, rye, flax, oatmeal, onion, garlic, leeks, legumes, asparagus, leafy greens, berries, bananas, and honey.