The third and final ingredient in our recipe for healthy digestion, are probiotics.  The study of probiotics is fairly new.  Your professor in Biology 101,would define probiotics as a “live microbial feed supplement which beneficially affects the host animal by improving its intestinal microbial balance”…, translated into real talk, means to us that  probiotics are simply live microorganisms that are beneficial to us.

Digestively, probiotics are usually a type of microbial bacteria similar to the beneficial bacteria called flora which is found in our own digestive systems.  Further… a prebiotic is a form of indigestible carbohydrate that feeds and stimulates the growth of probiotic organisms.

Bacterial imbalance

It can happen that the balance of different types of bacteria in the gastro-intestinal tract, or elsewhere in the body, can become disturbed due to infection, inappropriate antibiotic exposure, or alcohol misuse.  Normally the beneficial microbial colonies found in or on the body maintain themselves in a balanced harmony.  When the balance is disturbed, the off-balance state is called Dysbiosis.

Dysbiosis is most prominent in the digestive tract, and may underlie such signs and symptoms as bloating, gas, nausea, constipation, bad breath and body odour.  Dysbiosis has been associated with many other conditions such as attention deficit-hyperactivity disorder, digestive problems, IBS, some immune disorders, liver dysfunction, chronic fatigue, malaise, and more.

Benefits of probiotics

Probiotics appear to play a role in modulating immune system activity related to the gut-related lymphoid tissue (GALT) which is embedded in the gastro-intestinal tract.  Probiotics are currently being credited with restoring many health benefits including alleviation of chronic intestinal inflammatory diseases, prevention and treatment of pathogen-induced diarrhea,  urogenital infections, and atopic (hyperallergic ) diseases.

Probiotic supplements

If you choose to start taking a probiotic supplement, look for a supplement that provides more than one type of microorganism; choose a supplement that guarantees to provide billions of live cells; carefully follow the label instructions for storage and follow the manufacturer’s instructions for use, unless instructed by your health care practitioner.

Supplements or no, it is always a healthy choice to include foods in your diet that naturally enhance the body’s microfloral balance; foods such as yogurt, buttermilk or kefir, sauerkraut, miso soup, tempeh, and believe it or not…pickles. bon appétit.

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Summing up

Our healthy recipe is complete, simple yet delicious it can be: try a serving of plain yogurt with chunks of fresh fruit, a sprinkling of bran, oats or granola, and remember Mom’s advice… chew your food well.

The second ingredient in our recipe for healthy digestion, are enzymes. What are enzymes? Enzymes are chemically active proteins that enhance reactions between other substances. Whether in a chemistry laboratory, or within your body, that’s what enzymes do. Our bodies use enzymes for many things, including digestion.

Enzymes produced as we chew

Digestive enzymes are produced by our salivary glands as we chew our food, then in our stomach, small intestine and pancreas… to aid in the breakdown of carbohydrates, fats and proteins.
For various reasons, there are times when our bodies don’t produce sufficient quantities of the required enzymes. Such a condition can result in incomplete digestion. What happens then is really no surprise. Undigested carbohydrates ferment, proteins putrefy, and fats become rancid.

Insufficient enzymes

An instance of a carbohydrate malabsorption syndrome is lactose intolerance. Due to an insufficiency of the digestive enzyme lactase, a person can suffer with symptoms of gas, bloating, cramping and diarrhea.
Incomplete digestion of proteins may result in the presence of toxic compounds called “polyamines”. Some polyamines have been implicated in the loss of cell growth regulation, seen in cancerous tumours.
And when fats are not fully digested, they can cause a form of diarrhea called “steatorrhea”, which can lead to dehydration, and other problems.
By-products of incomplete digestion can cause great distress to our gastro-intestinal tract, with symptoms such as gas, bloating, cramps, constipation, diarrhea, and fluid retention. Some of these symptoms may cause secondary conditions such as internal fissures and hemorrhoids.

Supplements may help

Supplemental enzymes may aid in providing symptomatic relief. If you consider taking enzyme supplements, choose one that is ‘broad spectrum’ and provides support for digestion of proteins, fats and carbohydrates.

Stay tuned for the next ingredient in our recipe….

The main ingredient in our recipe for healthy digestion, is fibre. Fibre, or roughage, is plant materials that our bodies are actually not able to digest. Because we don’t digest the fibre, as it passes through our gastro-intestinal system it sweeps along a lot of unwanted matter with it.

Two types of fibre

There are two types of fibre: soluble and insoluble, and both are necessary. Soluble fibre becomes gel-like, as it dissolves in water. That soluble fibre gel maintains the water balance in our systems while managing hormone levels, cholesterol and blood sugar levels. Fruits such as apples and pears supply us with pectin, a soluble fibre. The same way pectin gels up jams and jellies, it gels up in your gut.
Insoluble fibre does not dissolve, and thereby increases bulk. The bulkiness of feces helps it to move efficiently through and out of the system. Cellulose is an insoluble fibre which is found in fruits and vegetables.
It is well documented that a high fibre diet will stimulate regular and healthy bowel movements, normalized levels of blood sugar, insulin, and cholesterol, while ridding the body of potential toxins and carcinogens.

Daily fibre intake

Since the recommended daily fibre intake for adult males is 30-38 grams and for women 21-26 grams, many people find it challenging to obtain all their fibre from dietary sources. Unless there are specific indications otherwise, it is preferable to look for supplements that contain a combination of soluble and insoluble fibre. If you do plan to increase your fibre intake, through diet or supplements, plan on making the change slowly. Too rapid an increase could result in unwanted side effects such as gas and bloating.
Stay tuned for the next ingredient in our recipe….