Where is our first line of defense? In our stomach and small intestine.
You’ve already understood the importance of a diet high in fiber and
(digestion-resistant) starch. Foods such as potatoes, rice, pasta, bread,
noodles, sugars are rapidly digested, which rapidly increases blood sugar that
stimulates insulin release, leading to obesity, insuline resistance and type II
diabetes. By contrast other foods high in fiber are very slowly digested: fatty
acids produced in the colon by bacteria fermenting the fiber prevent colon
cancer.
Now, fiber and digestion-resistant starch are called prebiotics. They’re
components of food that cannot be digested by the stomach or small intestine,
but are fermented in the colon to provide additional nutrients and health
benefits.
On the contrary, probiotics are live bacteria that provide health benefits
when taken orally. Probiotics capable of surviving the acidic environment of
the stomach include, in particular and among others, Lactobacillus and
Bifidobacterium. Remember these two names. Bifidobacteria can account for 95%
of gut bacteria. The decline of this extremely important bacteria may
contribute to aging-associated disease.
Probiotics have been used to prevent and treat antibiotic-associated
diarrhea. Given to elderly were shown to enhance immune system function.
Probiotics fed to mice increased longevity by suppressing chronic inflammation.
Best sources of prebiotics are chicory, asparagus, onions, soybeans.
Concerns about flatulence from eating beans is based on an exaggerated
perception of the effects, ignoring tremendous health benefits: they help the
growth of Bifidobacteria in the colon. Among other benefits, reduce appetite,
improve insulin sensitivity, promote weight loss. Anyway mixing prebiotics can reduce
gas.
My final hint: considering the harm that can be caused to the microbiota by
the use of antibiotics, you should avoid them (when possible) and IF not, always
categorically supplement with probiotics following an antibiotic treatment.
(P.S. kindly read also my “Our gut” post, for a couple more hints)
….Always humble,
Angiolino
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