WEEK 3 Learn to love those beneficial bugs

THIS week is all about probiotics and prebiotics that will help your gut on its way to becoming so much healthier and happier. Bacterial strains can change in just a week or two with the right choices, so let’s get to work.

BE PRO-PROBIOTICS

In the late 19th century, microbiologists identified microflora in the guts of healthy people that differed from those in sick people. They named these beneficial microflora ‘probiotics’ – ‘pro’ meaning ‘for’, and ‘biotics’ from the Greek word meaning ‘life’ – as they were proven to make us healthier.

Numerous studies over the past few decades, and especially in the past five years, have confirmed the important role probiotics play as part of a healthy diet. In short, they create a natural barrier against infection and keep our whole body strong, especially our immune system.

Some of the most studied benefits of probiotics include: Strengthening the immune system so that we’re better able to fight off infection. Controlling or alleviating inflammatory bowel disease (IBD) as well as irritable bowel syndrome (IBS). Lessening food allergies in children. Lowering blood cholesterol levels. Reducing the incidence of antibiotic-related and traveller’s diarrhoea. Helping us better digest milk products (in the case of the Lactobacillus strains). Improving the PH, ie increasing the level of acidity, of our intestines so that bad bacteria and viruses are killed off. Beneficial bacteria can come from many different sources, from straightforward supplements of probiotics to foods and drinks rich in gut-boosting bacteria, such as live yogurt. Although it won’t undo an unhealthy diet, taking a multistrain probiotic each day is a useful insurance policy alongside a diet filled with fresh and fermented foods (like sauerkraut, recipe left).

It can also help to speed up the transit time of food and waste matter passing through your body. Look for a high-strength product with a minimum of eight different types and the number of microbes counted in the billions, not millions.

FEED YOUR MICROBIOME

We can encourage the growth of good bacteria already inside us with a diet rich in ‘prebiotics’.

Probiotics are bacteria and yeasts, whereas prebiotics act as foods for the probiotics, and help them multiply. Most prebiotics are found in vegetables, fruits, pulses and milks and are made up of indigestible fibres that can only be eaten up by the microbes in our gut. Inulin, found in the root of the chicory plant, can help curb our appetite, boost digestion, and lower bad cholesterol.

Other prebiotic-rich foods include garlic, onions, green apples and avocado.