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Linda Farr RD/LD  210-735-2402

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Linda's Hot Topics Be a Good Host to Friendly Gut Bacteria

Bacteria are too small to be seen by the naked eye but they are all around us; living in our environment as well as inside our bodies. Some of these bacteria are harmful to us and receive a lot of news coverage when they get out of control! But others are friendly and contribute to good health.

At the time of our birth our mother's first gift to us is her own unique collection of bacteria that first populates our gut. When we have plenty of friendly gut bacteria, it works as the first line of defense to protect us from harmful bacteria found in our environment that may be trying to get in and make us sick. The friendly bacteria also aid in the digestion of our food and in general - keeps our intestinal tract or gut healthy. Many GI doctors recommend probiotics for treatment of gastrointestinal disorders such as diarrhea and irritable bowel disorder. We can be a good host to these friendly bacteria and keep them happy and working properly by doing three things:

1. Give them some friends! Probiotics are foods that contain friendly bacteria. By eating them, we are providing more friendly bacteria to our gut. Foods with probiotics include:
• Yogurt, kefir, tempeh, kimchi, miso, sauerkraut, and cultured dairy products.
2. Feed them! Prebiotics are foods that contain a kind of fiber that the friendly bacteria eat and become stronger. Foods with prebiotics include:
• Asparagus, bananas, barley, chicory root, dandelion greens, garlic, honey, Jerusalem artichoke, leeks, onions, oats, and rye.
3. Don't hurt the good guys! Alcohol and antibiotics kill friendly bacteria. Avoid drinking alcohol in excess and avoid taking antibiotics unless medically appropriate. Not having enough friendly bacteria in our gut can give us diarrhea and increase our chances of getting sick from harmful bacteria and viruses.

Some people experience extra gas when beginning to consume probiotics and prebiotics regularly. This reaction is normal and is a sign that more friendly bacteria are moving in. Start slowly and add in more probiotic and prebiotic foods as you can tolerate them.

Research about probiotics is ongoing, to determine which bacteria are most effective on specific disorders, since all bacteria won't work for all disorders. If you choose to take a supplement form of probiotics, they are generally considered safe, but be aware that they are not considered a food by the government and the contents are not inspected or regulated.

Thank you to A.M., dietetic intern TX State, for her help with this article.