Healthy flora outnumber all the cells in our body - for good reason!

Tuesday, February 1, 2011

By Cindy Azevedo, ND Student, UB

You may have heard that there are more bacteria in our gut than living cells in our body!

This statement speaks to the magnitude of importance of a healthy supply of beneficial bacteria. These so called “friendly” bacteria should ideally make up most (about 3/4) of our flora population in our intestinal tract. Yet, the unhealthy Standard American Diet (SAD) of processed foods and increasingly toxic exposures creates a dysbiotic imbalance. Other factors that further lead to dysbiosis are chronic emotional and physical stress (this is a biggie!), antibiotics, oral contraceptives, anabolic steroid drugs, cortisone, herbicides, pesticides, insecticides, and fungicides. Common symptoms of an imbalance of bacteria in the intestinal tract include: Chronic Fatigue Syndrome, flatulence, indigestion, IBSand IBD, stomach and duodenal ulcers, malabsorption, diarrhea and constipation, skin conditions such as acne, eczema, and psoriasis, bad breath, and poor immunity.

The beneficial effects of friendly flora from fermented foods go way beyond the intestines. Friendly bacteria strengthen our immune system and digestive system in part by preventing oxidative damage and inflammation. Our friendly probiotic population prevents infections from unhealthy overgrowth of Candida albicans, viruses, and “unhealthy” bacteria. They also stimulate the immune system by promoting immunoglobulin production. A healthy supply of good flora supports the nutrient bioavailability and assimilation of many B vitamins and minerals such as calcium, iron, zinc, copper, magnesium, and phosphorus.

Our friendly flora also have an important role in manufacturing vitamin K. Specifically, in our intestines, the friendly probiotics convert vitamin K1 (phylloquinone-from deep green vegetables) to a more biologically active form K2 (menaquinone). This conversion is important in aiding calcium into our 200+ bones by activating the production of important proteins called osteocalcin and calcitonin, both essential in bone formation. With a deficiency of K2, the calcium may end up being deposited into soft tissues like the arteries, heart, and brain rather than to build bone.

The most commonly consumed probiotic food is yogurt. Yogurt is simply milk that has been curdled. Actually, the consumption of “sour milk” has been noted in the Old Testament (Genesis 18:8) and in B.C. Roman times to treat gastroenteritis. Typically, yogurt is made by homogenized milk that is inoculated with beneficial bacterial cultures and warmed in an incubator to allow the lactose to turn into lactic acid. The lactic acid is what thickens the yogurt and gives plain yogurt its characteristic tart flavor. The fermentation process is similar to how beer, wine, and cheese are made. It is the beneficial bacteria that do the amazing work job transforming milk to yogurt.

For those that find themselves intolerant to lactose, you may find that you can tolerate yogurt. It is the probiotics in yogurt that digest the lactose in dairy products for you, helping to relieve lactose intolerance. On a personal note, I am intolerant to milk and for the most part, avoid it. Well, this summer I had the opportunity to drink warm fresh raw milk without suffering any GI upset. Amazing!! My source was from a healthy grass-fed, and happy free-range cow that got plenty of clean air, clean water, and good sunlight. I definitely cannot deny the beneficial effects of probiotics and enzymes. {The proof is in the photo. That is me enjoying raw milk!}

When purchasing yogurt, make sure that the label does mention “live active cultures”. Beware of labeling that indicates “heat treated after culturing”. This simply means that the beneficial bacteria are not alive! They have been killed and you lose the benefits of those “live active cultures”. Another thing to keep in mind is that, the more beneficial cultures listed, the better. Some cultures that may be listed are: L. acidophilus, S. thermophilus, L. bulgaricus, B. bifidus, L. casei, and L. reuteri. Take your time with checking the labels to get the most benefits out of your yogurt purchase!

For this blog, I decided to keep it informative and simple. Organic plain “whole-fat” (not low-fat or non fat) yogurt is my personal preference. It has less sugar, and less fillers without the exposure to antibiotics or hormones. It is a good easy source of good fat and protein for breakfast-in-a-rush. And you can get creative with mixing and matching toppings to create your own flavor!! Plain yogurt is no longer “boring”!

Some topping ideas are:
• blueberries, rasberries, cranberries, cherries, bananas, mango
• walnuts, pecans, almonds, cashews, brazil nuts, pistachio
• dried coconut
• wheat germ, ground flaxseed
• oats
• sunflower seeds, pumpkin seeds
• blackstrap molasses, maple syrup, raw honey
• raisins, dates, figs, apricots
• cinnamon, nutmeg
• mint leaves
• bittersweet chocolate
• lemon zest

Enjoying yogurt can be personal, exciting, fun, and healthy!

References:
Graci, S, Rao, L, & DeMarco, C. (2006). The Bone-Building Solution. Mississauga, Ontario: Wiley.
Pratt, S, & Matthews, K. (2003). Superfoods Rx: Fourteen Foods That Will Change Your Life. New York, NY: William Morrow.

posted by Innate Response at

2:06 PM

2 Comments :

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For more details please visit http://www.kpsbio.com; December 5, 2011 at 2:34 AM
Herryponting said...: Pleasure stuff.
Lane Labs Flora 3; June 2, 2012 at 3:20 AM

Healthy flora outnumber all the cells in our body - for good reason!

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