What are Probiotics? Health Benefits Diet Prebiotics Supplements
Identify at least one way probiotics are essential for good health List 3 food sources of probiotics and prebiotics Describe one dietary change you can make in order to favor a probiotic gut environment
70-80% of our immune system is in the gut
The gut contains approximately 100 trillion bacteria 1
That is 10x more bacteria than all the human cells in the body! 1
Synthesis of vitamins, amino acids and fatty acids
Integrity of the gut barrier
Immune function
Metabolism of foods
Beneficial Lactobacillus Casei Acidophilus Rhamnosus Bifidobacterium Bifidum Lactis Proprionibacterium Eubacterium
Staphylococcus Pseudomonas Enterococcus E. coli Salmonella Campylobacter Candida
Potential Pathogens Viable microbial food supplements which beneficially influence the health of humans. 2
May be resident or transient species
Compete with pathogenic bacteria
Lower pH of the intestines
Break down pesticides and toxins
Enhance immune defenses
1,4
Prevent Diarrhea
Digestive Support
Irritable Bowel Syndrome
Crohns Disease and Ulcerative Colitis (IBD)
Inflammation/arthritis
Decrease Allergy Symptoms
Decrease Hypertension
Lower Total and LDL Cholesterol
Anti-carcinogenic in the Colon
Stress Antibiotic/med use Immunosuppressants Excessive alcohol use Infections Poor gut motility Environmental pollutants Poor diet
An indigestible food ingredient that stimulates growth and/or activity of probiotic bacteria Yogurt with banana, flax, chia seeds
Mixed green salad with sauerkraut & pickled beets
Stir fry with asparagus and tempeh
Fill your plate with more vegetables than fruit Pay attention to FIBER Whole grains vs. refined Protein from lean meats, dairy, eggs, beans, nuts Add in healthy fats from avocado, fish, nuts, seeds, olive oil and coconut The effects of probiotics on an individuals health vary depending on: Strain- 10+ Dosage- 1 billion CFUs Delayed release Potency & stability guarantee Full dose in 1 capsule Lots of Bs and Ls
What is one change you will make to favor a probiotic gut environment? 1. Olmstead S, Snodgrass R, Meiss D, Ralston J. Making Sense of Probiotics. ProThera Inc 2006; 1-8 2. Salminen S. Human studies on probiotics: aspects of scientific documentation. Scand J Nutr 2001; 45: 8-12 3. Bischoff SC. Gut health: a new objective in medicine? BMC Med. 2011;9:24. 4. Bauman R. Microbiology with Diseases by Body System 2 nd edition. Pearson , 2009: 410-11, 696-98 5. Gropper S, Smith J, Groff J. Advanced Nutrition and Human Metabolism 5 th edition. Wadsworth, Belmont, 2009: 53-55 6. Lozupone C, Stombaugh J, Gordon J, Jansson J, Knight R. Diversity, Stability and Resilience of the Human Gut Microbiota. Nature 2012; 220-230 7. http://www.foodallergy.org/facts-and-stats 8. http://www.eatright.org/Public/content.aspx?id=6442477443 9. https://www.youtube.com/watch?v=QE9QWFg- XNs&feature=youtu.be