Probiotics benefits - From Digestion to Immunity!

Nutrition Corner with Dr D 

Probiotics benefits -  From Digestion to Immunity!

In today's fast-paced world, maintaining good health is more important than ever. We often hear about the benefits of a healthy diet and regular exercise, but there's another crucial element that is often overlooked: our gut health. Our digestive system plays a significant role in our overall well-being, and one way to support its health is through the use of probiotics. In this article, we will explore the probiotics benefits and why we need them.

What Are Probiotics?

 

Probiotics are live microorganisms that provide numerous health benefits when consumed in adequate amounts. They are often referred to as "good bacteria" because they help maintain a healthy balance in our gut flora. The most common types of probiotics are strains of Lactobacillus and Bifidobacterium, which can be found in certain foods and supplements.

 

The Role of Gut Health

 

Our digestive system is home to trillions of microorganisms, collectively known as the gut microbiota. These microorganisms play a vital role in various aspects of our health, including digestion, immune function, and even mental well-being. However, an imbalance in the gut microbiota, known as dysbiosis, can lead to various health issues, such as digestive disorders, weakened immune system, and inflammation.

Benefits of Probiotics

 

Improved Digestive Health: Probiotics help maintain a healthy balance of bacteria in the gut, which promotes proper digestion and nutrient absorption. They can alleviate symptoms of digestive disorders like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

 

Enhanced Immune Function: A significant portion of our immune system resides in the gut. Probiotics support the immune system by stimulating the production of immune cells and enhancing their activity. This can help reduce the risk of infections and improve overall immune function.

 

Reduced Risk of Antibiotic-Associated Diarrhea:

Antibiotics can disrupt the natural balance of bacteria in the gut, often leading to diarrhea. Taking probiotics alongside antibiotics can help restore the balance and reduce the risk of antibiotic-associated diarrhea.

 

Management of Skin Conditions: Emerging research suggests that probiotics may play a role in managing certain skin conditions like eczema and acne. By modulating the immune response and reducing inflammation, probiotics may help alleviate symptoms and promote healthier skin.

 

Mental Well-being: The gut-brain connection is a bidirectional communication pathway between the gut and the brain. Probiotics may positively influence this connection and contribute to better mental well-being. Some studies have shown potential benefits of probiotics in reducing symptoms of anxiety and depression.

Food Sources of Probiotics

 

Probiotics can be naturally found in certain foods. Including these probiotic-rich foods in your diet can be a great way to support your gut health. Some common sources of probiotics include:

 

Yogurt: Look for yogurt labeled with live and active cultures, such as Lactobacillus acidophilus and Bifidobacterium bifidum.

 

Sauerkraut: Fermented cabbage that is rich in probiotics. Ensure it is unpasteurized for the presence of live cultures.

 

Kimchi: A traditional Korean side dish made from fermented vegetables. It contains various strains of probiotics.

 

Kefir: A fermented milk drink that is similar to yogurt but has a thinner consistency. It is packed with probiotics and can be a suitable option for those who are lactose intolerant.

Miso: A traditional Japanese seasoning made from fermented soybeans. It is commonly used in soups and sauces and provides probiotic benefits

 

Choosing the Right Probiotic Supplement

 

While incorporating probiotic-rich foods into your diet is beneficial, sometimes it may be necessary to supplement with probiotics, especially if you have specific health concerns or dietary restrictions. When selecting a probiotic supplement, consider the following factors:

 

Strain Specificity: Different strains of probiotics have varying effects on the body. Research the specific strains that have been studied and shown benefits for your particular health concerns.

 

CFU Count: CFU (colony-forming units) refers to the number of viable bacteria in a probiotic supplement. Higher CFU counts generally indicate a more potent product, but it's essential to choose a dosage appropriate for your needs.

 

Survivability: Probiotics need to survive the acidic environment of the stomach to reach the intestines effectively. Look for supplements with enteric coating or time-release capsules to ensure the bacteria's survival.

 

Quality and Reputation: Choose reputable brands that have undergone third-party testing for quality and purity. Look for certifications such as Good Manufacturing Practices (GMP) to ensure the product's reliability.

 

Storage and Expiration: Probiotics are live organisms that can lose their potency over time. Check the expiration date and follow the recommended storage instructions to maintain their effectiveness.

Incorporating Probiotics into Your Routine

 

To optimize the benefits of probiotics, it's important to establish a healthy routine. Here are some tips to help you incorporate probiotics into your daily life:

 

Choose a Variety of Probiotics: Different strains of probiotics have different benefits. Incorporate a variety of probiotic-rich foods or consider rotating between different supplements to diversify your gut microbiota.

 

Consistency is Key: Regular consumption of probiotics is essential to maintain a healthy balance of gut bacteria. Make it a habit to include probiotic-rich foods or take your probiotic supplement daily.

 

Pair Probiotics with Prebiotics: Prebiotics are types of fiber that act as food for probiotics. Consuming prebiotic-rich foods like garlic, onions, bananas, and oats can help nourish the beneficial bacteria in your gut.

Consider Timing: Some people find it beneficial to take probiotics with meals, as it can aid in the survival of the bacteria through the acidic environment of the stomach. However, follow the instructions on your specific probiotic supplement for the best timing.

 

Monitor Your Body's Response: Pay attention to how your body responds to probiotics. If you experience any adverse effects or if your symptoms worsen, consult with a healthcare professional.

 

Conclusion

 

In conclusion, probiotics play a vital role in supporting our gut health and overall well-being. From improving digestion and boosting immune function to managing skin conditions and promoting mental well-being, the benefits of probiotics are extensive. Whether through probiotic-rich foods or supplements, incorporating these beneficial bacteria into your routine can have a positive impact on your health. Remember to choose high-quality probiotic products and consult with a healthcare professional if you have any specific health concerns. Prioritize your gut health and enjoy the benefits that probiotics can provide.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Psyllium: Improve Digestion, Lower Cholesterol & Lose Weight

Nutrition Corner with Dr D 

Psyllium: Improve Digestion, Lower Cholesterol & Lose Weight

Psyllium, also known as Plantago ovata, is a form of soluble fiber that has been used for centuries in traditional medicine. However, what many people don't know is that this unassuming supplement can have shocking effects on the body. Studies have shown that psyllium can lower cholesterol levels, reduce inflammation, and even help with weight loss. Its unique properties make it an effective treatment for a variety of conditions, including constipation, irritable bowel syndrome, and diabetes.

Despite its long history of use, psyllium has only recently gained widespread recognition for its many health benefits. In the early 2000s, researchers began to explore the supplement's potential in greater detail, leading to a surge in popularity among health enthusiasts. However, even as psyllium becomes more mainstream, many people are still unaware of its many benefits.

 

To truly understand the power of psyllium, it's important to delve into its history and how it has been used throughout the centuries. Traditional healers in India have long recognized the benefits of psyllium, using it to treat everything from digestive problems to skin disorders. Today, modern medicine has finally caught up, with studies confirming what healers have known for generations.

 

One of the most shocking truths about psyllium is its impact on cholesterol levels. Multiple studies have shown that taking psyllium supplements can significantly lower both total cholesterol and LDL cholesterol levels. This effect is due to psyllium's ability to bind to cholesterol and remove it from the body. For those struggling with high cholesterol, this simple supplement could be a game-changer.

As for its effect on weight loss, psyllium works by expanding in the stomach and creating a feeling of fullness. This can help to reduce appetite and prevent overeating, making it easier to maintain a healthy weight. Additionally, psyllium is a low-calorie supplement, meaning that it won't add unnecessary calories to your diet.

 

 The Benefits of Psyllium

 

One of the main benefits of psyllium is its ability to promote digestive health. The soluble fiber in psyllium helps to absorb water in the digestive tract, which can help to soften stools and prevent constipation. Additionally, psyllium can help to regulate bowel movements and reduce symptoms of diarrhea.

 

Another benefit of psyllium is its ability to lower cholesterol levels. Studies have shown that psyllium can help to reduce levels of LDL, or "bad" cholesterol, by up to 10%. This is because psyllium can bind to cholesterol in the digestive tract and prevent it from being absorbed into the bloodstream.

 

In addition to its effects on cholesterol, psyllium has also been shown to have a positive impact on blood sugar control. Research has found that psyllium can help to lower fasting blood sugar levels in people with type 2 diabetes. This is because the soluble fiber in psyllium can slow down the absorption of glucose in the bloodstream, which can help to prevent spikes in blood sugar levels.

 

Finally, psyllium can also aid in weight loss. The soluble fiber in psyllium can help to increase feelings of fullness and reduce appetite, which can lead to a decrease in calorie intake. Additionally, psyllium can help to reduce the absorption of fat in the digestive tract, which can further aid in weight loss efforts.

III. How Psyllium Works

 

Soluble Fiber

Psyllium is a type of soluble fiber that dissolves in water to form a gel-like substance. This gel-like substance is beneficial for digestive health because it helps to slow down the passage of food through the intestines, allowing for better absorption of nutrients. Soluble fiber is also effective in regulating blood sugar levels and reducing cholesterol levels.

 

Binding Properties

The binding properties of psyllium are what make it so effective for digestive health. When psyllium is mixed with water, it forms a gel that can bind with waste in the digestive system. This binding action helps to bulk up stool and makes it easier to pass through the intestines. Psyllium also binds with bile acids, which are made from cholesterol. By binding with bile acids, psyllium helps to reduce the amount of cholesterol in the bloodstream.

Role in Digestion

Psyllium plays a crucial role in digestion by promoting regular bowel movements and preventing constipation. It does this by bulking up stool and making it easier to pass through the intestines. Additionally, psyllium helps to nourish the good bacteria in the gut, which is essential for overall digestive health.

 

Research has shown that psyllium can also help to improve symptoms of irritable bowel syndrome (IBS). One study found that taking psyllium supplements for 12 weeks resulted in a significant reduction in IBS symptoms, including abdominal pain, bloating, and constipation.

 

IV Potential Risks and Side Effects

Psyllium is generally considered safe and well-tolerated by most people, but like any dietary supplement, it can have potential risks and side effects. Here are some of the potential risks and side effects associated with Psyllium:

 

Allergic reactions:

Although rare, allergic reactions to Psyllium can occur in some people, especially those with a history of allergies. Symptoms of an allergic reaction can include itching, swelling, hives, difficulty breathing, and anaphylaxis, a severe, life-threatening allergic reaction. If you experience any of these symptoms after taking Psyllium, stop using it immediately and seek medical attention.

 

Intestinal obstruction:

Psyllium is a bulk-forming laxative that absorbs water and expands in the colon to help promote bowel movements. However, in some cases, the Psyllium may form a gel-like mass that can cause an intestinal obstruction, especially if you don't drink enough water with it. Symptoms of an intestinal obstruction can include abdominal pain, nausea, vomiting, and constipation. If you experience any of these symptoms, stop using Psyllium and seek medical attention.

 

Interference with medication absorption:

Psyllium can interfere with the absorption of some medications, including certain antibiotics, aspirin, and heart medications. To avoid any potential interaction, it is important to take Psyllium at least two hours before or after taking any medication.

 

Dehydration:

Psyllium absorbs water in the intestine, which can lead to dehydration if you don't drink enough fluids when taking it. To prevent dehydration, it is important to drink plenty of water throughout the day, especially when taking Psyllium.

 

In summary, while Psyllium is generally safe and well-tolerated, it is important to be aware of the potential risks and side effects. If you experience any adverse reactions or have any concerns about taking Psyllium, talk to your doctor or a qualified healthcare professional before using it.

V. How to use Psyllium

Psyllium can be taken in different forms, such as capsules, powder, and husks. The dosage varies depending on the intended use, but a general guideline for adults is 5 grams of psyllium per day. It is important to start with a small dose and gradually increase it, as taking too much psyllium can cause digestive discomfort. It is also recommended to drink plenty of water throughout the day when taking psyllium to avoid dehydration and ensure optimal benefits.

 

When incorporating psyllium into your diet, there are various ways to do so. One simple way is to mix psyllium powder or husks with water or juice and drink it immediately before it thickens. Another option is to mix psyllium with oatmeal, yogurt, or smoothies. Psyllium can also be added to baked goods such as bread and muffins for a boost of fiber.

 

It is important to note that psyllium should not be taken with medications or supplements, as it may interfere with their absorption. It is recommended to wait at least two hours after taking medications before consuming psyllium.

Additional Instructions based on our personal experience

To use psyllium properly, you can mix it with plain water, juice, or tea. However, flavored psyllium formulations that contain sugar should be avoided by those using psyllium to control blood sugar. It's best to mix psyllium with water or tea in such cases. While unsweetened psyllium doesn't taste great, it can be mixed with tea of your choice. However, black tea should be avoided when using psyllium for constipation as it can worsen the condition and reduce psyllium's benefits. Chamomile, peppermint, or lemon balm tea can be used instead. You can prepare tea individually using any of these herbs or mix them together with a single tea bag of each herb. These herbs also aid digestion and reduce bloating caused by psyllium.

 

After mixing psyllium with tea, add a little fresh lemon juice and drink the tea immediately. Delaying drinking can cause psyllium to swell and form a gel that some people find unappetizing. Drink another cup of plain tea or water immediately after the psyllium tea to flush all the psyllium from the esophagus, the pipe that connects the mouth with the stomach. Sometimes, psyllium can get stuck in the esophagus, causing irritation. The extra cup of liquid will ensure enough water for the psyllium to absorb, swell, and exert its intended effect.

 

Overall, it's crucial to drink plenty of water when taking psyllium since it absorbs water to work. If you don't drink enough water, the benefits will be reduced, and you may experience some of the side effects mentioned earlier.

 

 

Conclusion

In conclusion, Psyllium is a soluble fiber supplement that has numerous benefits for digestive health, cholesterol levels, blood sugar control, and weight loss. However, it is important to be aware of the potential risks and side effects such as allergic reactions, intestinal obstruction, interference with medication absorption, and dehydration. Therefore, it is essential to consult with a healthcare professional before using Psyllium, especially for individuals with pre-existing medical conditions or taking medication. It is also recommended to start with small doses and gradually increase to prevent any adverse effects. Overall, Psyllium can be a beneficial supplement for improving overall health, but it is important to approach its use with caution and under the guidance of a healthcare professional.

 

More information on Psyllium can be found in this article.  

by Dr. Michal Domeny DNP, L.Ac, CD/N