The Good, The Bad, and The Ugly: Keeping the Gut's Bacteria Balanced

A sound gastrointestinal system is very important for overall health and wellbeing. The GI system is responsible for channeling nutrients into circulation, and providing a barrier against toxins such as drugs and chemicals, bacterial waste, and the breakdown products of metabolism. Optimal functioning of the GI system is based on intestinal integrity; the cells of the gut must absorb and assimilate food, and serve as a barrier against pathogens. Two factors that influence the condition of the GI system are the health of the gut's cells and a balanced bacterial population.

There are millions of bacteria in a healthy gut. "Good" bacteria aids digestion, boosts immunity, and keeps "bad" bacteria in check. Healthy GI microflora form a barrier against invading organisms, improve gut immunity, help digest foods and produce certain vitamins. Alterations in the intestinal environment can promote or retard certain diseases, such as inflammatory bowel disease and arthritis. Consuming certain foods, such as prebiotics and probiotics, can help your gut digest the food you eat, and protect you from illness.

Prebiotics are non-digestible components of food that stimulate the growth and activity of beneficial bacteria in the colon. They stimulate the intestinal absorption and retention of minerals such as calcium, magnesium, zinc and iron, and they nourish beneficial gut bacteria. Foods containing prebiotics include:

• Onions
• Bananas
• Asparagus
• Chicory root
• Maple syrup
• Barley
• Oats
• Garlic
• Jerusalem artichoke
• Leeks
• Dandelion greens
• Mushrooms
• Rye
• Tomatoes
• Honey
• Beer

Probiotics are friendly microorganisms that promote the balance of bacteria in the gut, helping us to better digest and absorb food and nutrients. Consuming these foods helps to change or reestablish the presence of beneficial intestinal bacteria, such as after a course of antibiotics. Probiotics compete with bad bacteria for nutrients and space in the lining of the stomach and intestine. Probiotics have been shown to improve the symptoms of diarrhea, inflammatory bowel disease, food allergies and lactose malabsorption. Foods containing probiotics include:

• Live active cultured yogurt such as Stoneyfield, Cascade or Culturelle
• Tempeh
• Sauerkraut
• Kefir
• Miso

Including the above foods, along with a healthy diet, will have a beneficial affect on your GI system, and consequently, your health.

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