The Beginner's Guide to the Microbiome and Probiotics

Improving your gut health with probiotics, prebiotics or fermented foods can heal your microbiome, help your digestion and prevent you from getting sick. With plenty of bad bacteria in your gut, you can’t afford NOT to take a probiotic.

Photo by Sara Cervera on Unsplash

We Can’t Talk about Probiotics Without Talking About the Microbiome

So, what, exactly, is the gut microbiome?

Trillions of bacteria live in our intestine (aka, the gut) and the microbiome is the genetic material of all the microorganisms (aka, microbes) that live on and inside the body – mostly inside your intestines and your skin. Because most microbes live in the large intestine, it is referred to as the gut microbiome. The colon is actually the perfect environment for bacteria to growth thanks to its slow transit time, readily available nutrients and favorable pH. (think: perfect Petri dish :)

This includes bacteria, fungi, protozoa and viruses. It was in the early 1900’s that we learned that lactic acid bacteria may have health benefits and that we may actually be able to replace harmful bacteria with good bacteria.

These microbes are actually very helpful; some help digest food, produce vitamins and essential building blocks of protein, produce short chain fatty acids and destroy disease-causing cells. They also digest food to generate nutrients for host cells and metabolize drugs. Out of these microbes, bacteria are most well studied.

How Does Gut Health Affect Your Overall Health?

Everyone’s microbiome is different and is determined by your mother’s microbial environment, your environment and the foods and drugs you ingest. A healthier gut has more healthy bacteria and they’re more diverse (or have more strains of the good bacteria).

Other things that affect your microbial environment:

-Whether you were born naturally or through C-section

-Giving birth naturally actually bathes the baby in mom’s bacteria from her birth canal, which increases the microbial diversity. (There’s some thought that babies may be exposed to mom’s microbes while in utero.)

-Whether you were bottle or breastfed

-Breast milk is tagged, “liquid gold” for a reason. The Bifidobacteria in the milk sugar that babies ingest are important for gut protection (and, therefore, immunity).

-Who you live with and where you live

-Families share bacteria! Did you ever walk into someone’s home and notice that it has a different scent than your own? That’s their unique bacterial scent!

-Playing out in the dirt isn’t such a bad idea – kids who live on farms have a higher bacterial count than city kids. Even kids who have dogs have been shown to have a healthier microbiome.

-Hygiene and antiseptics

-Overuse of antiseptics and sanitizers is of concern as it can kill off strains of not just bad bacteria, but good bacteria, too.

-Use of medications, like Metformin

-Use of pro- and antibiotics (we’ll talk about this below)

-Age and stress

-Age in general is associated with a decreased amount and types of species of bacteria, but studies done on nursing home residents found that they had a less favorable gut microbiota pattern.

-Diet and exercise

-Exercise has been shown to increase the amount and kinds of good gut bacteria.

-Western diets (high in fat, sugar, refined carbohydrates) have been associated with less microbial diversity. People in rural African villages that consume more dietary fiber than Westerners have a very different gut microbiome. The African villagers have bacteria that evolved to allow them to maximize energy intake from the fibers while also protecting them from inflammation and some intestinal diseases. (Super cool, if you ask me!)

-And, it’s been shown that a high fat diet actually decreases our ability to burn off fat. Eek.

Gut health has been associated with:

Obesity/metabolism

Diabetes

Irritable Bowel Disease: Ulcerative Colitis and Crohn’s Disease

Anxiety/Depression/Autism

Arthritis/inflammation

Colon cancer

Acne/eczema/rosacea

So What’s An Unhealthy Gut Microbiome?

One that’s in dysbiosis – in other words, there’s an unfavorable balance of bad bacteria to good bacteria. This causes inflammation and stress on the body and brain. It also affects immunity, can contribute to disease, and causes GI symptoms, like bloating, cramps and abdominal pain.

Think of your gut microbiome as a gatekeeper; it keeps disease-causing substances out of the bloodstream. An unhealthy gut can lead to leaky gut — a condition in which holes form in the walls of your GI tract, allowing toxins and proteins to enter the blood and contribute to disease, inflammation, and allergies.

Would you like your gut barrier wall to look like this:

An unhealthy gut microbiome has ways for pathogens to enter the bloodstream - like this decrepit gate. Photo by Marissa Lewis on Unsplash.com

I didn't think so...

What Can You Do to Improve the Health of Your Gut Microbiome?

This is where probiotics come in.

The word “Probiotic” is derived from Greek, which means “for life”. The word “antibiotic” means “against life”.

Probiotics are defined as live microorganisms that are intended to have health benefits when consumed or applied to the body. They can be found in yogurt and other fermented foods, dietary supplements, and beauty products.

For hundreds of years, it’s been known that certain microorganisms may impact health benefits. Probiotics may modify the immune system, regulate the allergic immune cell response and prevent cancer cells from multiplying. Probiotics also help breakdown indigestible fibers for energy use.

But, buyer beware; probiotics are a multi-billion dollar business.

What Should You Look for in a Probiotic?

1. Consider checking your probiotic with an unbiased source, like Consumerlab.com. Also, look for a verified/certified/approved seal on the label.

Some organizations like the U.S. Pharmacopeia (USP), NSF International, and ConsumerLab.com attest that the product contains the amount of the ingredient advertised on the label and that it isn’t contaminated with dangerous substances, such as arsenic, bacteria, or lead.

It is not, however, a guarantee that a product has therapeutic value, nor do they test every batch of supplements shipped out.

2. The World Gastroenterology Organization recommends that, when choosing a probiotic, look out for a label that includes:

· Genus and species identified

· Strain designation

· Viable count of each strain at the end of shelf-life

· Recommended storage conditions

· Safety under the conditions of recommended use

· Recommended dose, which should be based on claimed physiological effect

· An accurate description of the physiological effect

· Contact information for post-market surveillance

Ok, So Which Probiotic Should You Actually Take

These are Probiotic Products, the Bacterial Strains it contains, the condition for which it was tested and Dosage Shown to be Helpful:

Which Foods Contain Probiotics?

Yogurt

Kefir

Yakult

Danactive / Actimel

Stoneyfield products

Komboucha

Aged cheeses with live cultures

Kimchi, sauerkraut, miso, tempeh

Of note, the World Gastroenterology Organization says it is not necessarily helpful to eat any old yogurt every day and think you’re getting a specific benefit. Most commercially available acidophilus and Bifidobacterium containing yogurts don’t meet the minimum amount of colony forming units to be beneficial.

So, it’s a good idea to choose probiotic foods/drinks with several strains and at least 1 billion CFUs (colony forming units).

What are Prebiotics?

Prebiotics deserve an article to themselves, but, in short, they are non-digestible parts of foods (fibers) that offer health benefits. Prebiotics are very healthy as they can:

-add fiber to the diet, increase calcium absorption, decrease gastrointestinal transit time, and possibly lower blood lipid levels.

Some foods that contain prebiotics:

Legumes, soy beans, nuts, seeds, chicory root, Jerusalem artichokes, wheat bran, barley, oats, apples, garlic, onion, leeks, asparagus, bananas.

The Takeaway:

• Take a probiotic supplement before breakfast or on an empty stomach (probiotics are killed by stomach acid)

• Probiotics may take about 1 month to colonize and start working

• Keep taking your probiotic – the effects only last as long as you’re taking a consistent dose

• Eat a variety of foods to get the best of everything, especially prebiotic foods like legumes, beans, fruits and vegetables and oats

• Eat fermented foods, such as yogurt, kefir, sauerkraut

• Limit artificial sweeteners – they may increase blood sugar by stimulating growth of unhealthy bacteria

• Breastfeed for at least 6 months

• Ditch the animal protein for a plant-based diet. Plant fibers change your gut microbiome into a healthier one

• Don’t take antibiotics unless necessary and take them for the entire prescribed timeframe

• Get outside more and play in the dirt

So, I challenge you to integrate more probiotic and prebiotic foods in your diet and possibly a probiotic supplement…what have you done to help your gut microbiome??

References:

https://www.genome.gov/27549400/the-human-microbiome-project-extending-the-definition-of-what-constitutes-a-humanhttps://www.gastro.org/practice-guidance/gi-patient-center/topic/probiotics

https://www.pcrm.org/health-topics/gut-bacteria

https://www.worldgastroenterology.org/guidelines/global-guidelines/probiotics-and-prebiotics/probiotics-and-prebiotics-english

Ciorba MA. A Gastroenterologist’s Guide to Probiotics. Clinical gastroenterology and hepatology : the official clinical practice journal of the American Gastroenterological Association. 2012;10(9):960-968.

De Filippo C, Cavalieri D, Di Paola M. Impaft of diet in shaping gut microbiota revealed by a comparative study in children from Europe and rural Africa. Proc Natl Acad Sci USA 2010: 107: `4691-14696.

Donovan SM. Introduction to the special focus issue on the impact of diet on gut microbiota composition and function and future opportunities for nutritional modulation of the gut microbiome to improve human health. Gut Microbes. 2017;8(2):75-81. doi:10.1080/19490976.2017.1299309.

Mediterranean Eggplant - Cooked in the Microwave

This dish is easy to make, produces a lot and can be eaten cold. Perfect for a summer picnic lunch.

I love eggplant and try to incorporate it whenever I can. My favorite way to eat eggplant?? Fried and smothered in mozzarella and sauce. Yeah, we won’t even talk about those calories. This eggplant recipe, on the other hand, is much lighter and is a great way to add vegetables to your diet.

Is Eggplant Healthy?

Let’s talk about eggplant nutrition a bit, shall we? Eggplants contain fiber, vitamin C, vitamin B6, potassium and other phytonutrients. These nutrients have been associated with heart health and lowering LDL cholesterol. Eggplants’ purple color comes from its anthocyanins. One in particular, nasunin, has been associated with cancer prevention, as it fights free radicals. These free radicals may also be responsible for improving brain health by reducing inflammation. Raw eggplant has about 20 calories per cup, 5g carbohydrates and 3g fiber making them a nutrient dense food. The fiber also helps slow sugar absorption, which makes it a good food for those with diabetes.

Which Vegetables are Nightshade Vegetables?

white potatoes

tomatoes

eggplant

bell peppers

cayenne pepper

paprika

When Eggplant is Not Healthy

Frying converts this nutrient-dense food to gluttony. Eggplants’ spongy flesh and high water content help it soak up lots of oil when the two meet. This is why most recipes will call for salting eggplant first. Salting draws the water out of the eggplant, allowing less room for oil to be absorbed. There are ways to cut down on both oil and salting time as the salting can add significant time to a recipe. Pan searing and microwaving eggplant first can do the trick of releasing some water, so that the eggplant will not soak up as much oil. (I used the microwave method in this recipe, as the slightly soggy texture is great for this caponata-type dish.) You can also brush eggplant with oil right before baking, roasting or grilling. When sautéing, heat oil to a pre-smoke point before adding eggplant to the pan.

Eggplants and Nightshade Vegetables

Eggplants are a nightshade vegetable and part of the family, Solanaceae. Some species are toxic. Leaves of eggplant and potatoes should not be eaten, nor should the green stalks of potatoes. Other species are commonly cultivated and eaten by humans. Nightshade vegetables contain alkaloids, mainly solanine, which may aggravate arthritis or trigger inflammation in some people. The Arthritis Foundation says this is not true. It is more likely that people who experience an increase in arthritis pain with nightshade vegetables have a food sensitivity to the components in these vegetables.

Mediterranean Eggplant Recipe

Serve this with crusty Italian bread, or over sliced tomatoes for a beautiful garden lunch or appetizer! This assembles quickly, but will need time to marinate, about 24 hours.

Ingredients:

2 large eggplants

4 garlic cloves, minced

¼ cup olive oil

2 tablespoons each of: fresh basil, parsley, mint

Shaved parmesan, optional

Preparation:

1. Pell and cut eggplant into ¾ inch dice. Lay between paper towels on a plate and microwave on high for 7-9 minutes, more if needed, to cook eggplant. Work in batches so the eggplant is in one layer.

2. Place eggplant in a large mixing bowl. Add garlic, herbs and olive oil and toss. Cover and refrigerate for 24 hours, tossing a few times.

3. Serve over sliced beefsteak tomatoes. Top with shaved parmesan cheese.

Let me know if you try it!

References:

https://ndb.nal.usda.gov/ndb/foods/show/2962

https://foodandnutrition.org/from-the-magazine/eggplant-a-savory-fruit-with-a-juicy-past/

Lemon Ice in Lemon Shells

The only thing better than a refreshing treat is knowing that the “treat” is healthy! These lemon ices are refreshing on a hot summer day and add elegance to any party.

I love summer treats, namely ice cream. Once I studied nutrition, to cut down on my fat intake, I switched from creamy ice cream to tasty ices. Eventually, I learned that the sugar in commercial ice was just as unhealthy than the fat in ice cream. Which was a real bummer because I thought ices from the pizzeria were just fantastic (well, I still do) and I could eat them after every meal. But there’s just too much sugar in those ices! So, any chance I get, I make frozen treats at home so my kids can enjoy a healthy snack. This has been great lately as they don’t seem to be eating much in this summer heat.

Snacks are key, here, to incorporate healthy foods throughout the day to fill in gaps in their diet. I do this through homemade ice pops, smoothies, energy balls, and, of course, fruits and veggies.

I’m also a summer baby, so my mom planned my birthday parties to compliment the season. Pool parties, iced tea and ice cream cakes were the norm. For the bigger summer parties, my mom would make these homemade lemon ices. (Let me rephrase that to say, For the ADULT summer parties.) I remember that she would semi-freeze some lemony stuff in a shallow container, then take it out and scrape it with a fork. Then she’d repeat that process a few times. I’ve since realized that this process is what makes the fruit slush almost creamy in consistency.

Every time you semi-freeze, whip, and freeze again, air is being incorporated into the mixture and it creates that lick-able icy texture. Lemons lack fiber and pectin so the resulting low viscosity makes it hard to get rid of those ice crystals. The sugar you need to add to cut down on the tartness of the lemons helps produce a creamier consistency.

Let’s talk about sherbet vs. sorbet for a minute. The difference lies in the incorporation of dairy. Sherbet’s base is fruit and includes dairy to make it a bit creamier (milk or cream). Remember rainbow sherbet in those plastic tubs? That was definitely was a part of my childhood summers. Sorbet, on the other hand, is lighter and made of fruit, ice and sugar. It’s meant to be a palate cleanser. Making sorbets at home is a great way to use up fruit (in my house, any fruit that’s too ripen and won’t get eaten, gets chopped up and put in the freezer) and I do not normally add any sugar.

So, how do you make lemon ice?

A few quick tips:

If you’d like to present your ice in the shell, pick nice looking lemons. I served 8 lemon shells, but you’ll need to purchase ~3 extra for zest. Try to choose larger sized and heavy lemons with thick skin and without any blemishes.

For the simple syrup – you could infuse mint or basil in it which would really put this lemon ice on the next level. I’m definitely going to do that next time.

I would suggest preparing the sorbet at least a day in advance as it can take hours for the freezing and re-freezing process, which makes this perfect for party prepping. I made these for my daughter’s Communion and left a little too much of this process for the last minute, which was not a good idea.

Lemon Ice in Lemon Shells

Ingredients:

11 lemons (8 for the shells; 3 for the zest) 1/3 cup lemon zest (from the extra 3 lemons) 1 cup strained fresh-squeezed lemons Juice (from lemons used for cups) 1 1/2 cups granulated sugar 1 1/2 cups water

For the Shells

I first washed my lemons and then cut off ~1/2 inch of one end of the lemon. I suggest cutting the end that’s more knobby, as this will be its top. Then cut just a scant ¼ inch off the bottom, so the lemon will stand on it’s own. It’s better to be conservative here, as you just want to cut through the skin, not into the flesh.

Freeze the shells at least one hour or overnight. The frozen shell will prevent the sorbet from melting too quickly when you serve it.

Then, scoop out the juice and flesh. Use a grapefruit knife or small serrated knife to cut out the flesh, leaving the shell intact. You can then use a melon baller (or small spoon) to scoop out anything else. Reserve the juice and flesh; you can put this in a juicer, or blender, and then strain the mixture.

For the Lemon Sorbet

Make simple syrup: boil 1 ½ cups water with 1 ½ cups sugar.

To infuse herbs in your syrup, add ¼ - 1 cup herbs to the mixture. (I think mint or basil would be perfect here.)

Over medium heat, stir until sugar is combined. Add zest of 3 lemons and allow to boil for 2 minutes. Remove from heat, add reserved lemon juice (about 1 cup). Cool and strain. Pour into a shallow container and freeze until semi-frozen. Then, remove from freezer and mash it up with a fork and freeze again (or throw it in a food processor). Do this a few more times as the more you do it, the smoother your sorbet will be.

If you have an ice cream maker: Freeze mixture, then transfer to an ice cream maker and process according to manufacturer’s instructions.

Fill your shells, place the top back on and enjoy your refreshing, tasty treat!

Did you try them? Let me know what you think!