Quest Vitamins LTD,
Issue # 67: Gut Health
The gut is a barrier between the human and the environment, and its function is to digest food and selectively absorb the nutrients required for health at the same time ensuring toxic substances remain out. Therefore maintaining health requires a healthy gut. There are many illnesses which are related to an unhealthy gut and these include, naming a few: malnutrition, constipation, coeliac disease, indigestion, irritable bowel syndrome, traveller's sickness, haemorrhoids and diverticulitis.
Eat plenty of fibre rich foods.
Drink plenty of water, between six and eight glasses a day.
Eat at least five portions of fruit and vegetables a day.
Eat foods that promote friendly bacteria in your gut.
There are two categories of beneficial ingredients for gut health - prebiotics and probiotics:
A prebiotic is defined as a non digestible food ingredient that beneficially affects the host by selectively stimulating the growth or activity of bacteria in the colon.
Well known examples of prebiotics are:
- Fructo-oligosaccharides(FOS): are short chain oligosaccharides and they stimulate the growth of Bifidobacterium species in the large intestine. They can be found naturally in foods such as Jerusalem artichoke, onions, leeks, grains and honey. It is recommended that we consume at least 3 grams per day.
- Inulins: refer to a group of naturally-occuring fructose containing oligosaccharides. They belong to a class of carbohydrates known as fructans. They are derived from the roots of chicory and Jerusalem artichokes. They stimulate the growth of Bifidobacterium species in the large intestine.
- Potato Starch (maltodextrin): Has been shown to increase fecal concentrations of beneficial bacteria, including bifidobacteria and lactobacilli
In supplemental terms, a probiotic is defined as a live microbial food supplement, which benefits the host by improving intestinal microbial balance. Supplementation with probiotics offers an opportunity to restore the gut flora to its normal composition, which may have been adversely affected by dietary and environmental stresses. They are thought to bind to the intestinal surface or to certain harmful bacteria on the intestinal wall therefore blocking harmful bacteria from entering the gut and possibly causing diarrhea.
Well known examples of probiotics include:
- Lactobacillus acidophilus: Favourably alters the intestinal microflora balance. Along with Lactobacillus rhamnosus and Lactobacillus casei they inhibit the growth of harmful bacteria, promote good digestion, boost the immune system and increase resistance to infection.
- Bifidobacterium longum: The dietary administration of Bifidobacteria, preferably in conjunction with L. acidophilus helps in the regeneration of the normal gut flora. Anaerobic bacteria (bacteria that can survive without oxygen) belonging to the Bifidobacterium species are beneficial for the well-being of the host both in infancy and in later years.
- Lactobacillus plantarum 299v: has been shown to benefit specific gastronintestinal conditions such as irritable bowel syndrome. This is a highly specific strain which has shown to be superior to other plantarum strains.
Other useful supplements for gut health
- Digestive enzymes: provide a variety of digestive enzymes such as amylase, lipase, papain and bromelain which help digest major dietary components such as carbohydrate, fat and protein respectively into fuel for the body. This kind of supplement may be useful for anyone especially those experiencing digestive difficulties such as coeliac disease, Crohn's disease, cystic fibrosis or ulcerative colitis.
- Lactase: This enzyme is produced naturally by the cells of the small intestine and helps breakdown lactose, which is the sugar found in milk. Those suffering from lactose intolerance will not be able to produce this enzyme and therefore a supplement may be necessary
-Aged Garlic: can be used as a gastrointestinal antiseptic. It has been shown to restore normal bowel flora by promoting the growth of beneficial bacteria.
- Ginger root extract: may be useful for IBS sufferers. It has a calming effect on the digestive system, thereby alleviating gastrointestinal distress and may help to reduce diarrhea.
- Piperine: is an active ingredient of black pepper that has the ability to improve the absorption of nutrients and increases the activity of the pancreatic enzymes amylase and lipase. Piperine also increases the activity of enzymes released by the small intestine, trypsin and chymotrypsin, so therefore useful for improving digestion.