Are you hearing that people close to you are getting sick? We know that handwashing is the first line of defense against picking up bad germs. However, is there something else we can do proactively along with good handwashing?
Yes there is. Approximately 70 percent of the body’s immune function is in the GI tract. The GI tract or gastrointestinal tract is a host to over 400 different species bacteria alone and well as other microorganisms. They help our gut stay healthy by keeping out toxins and pathogens (organisms that cause us to be sick) from entering the body.
Taking medications like antibiotics will kill off good and bad bacteria. It is important to take antibiotics as prescribed, however in addition, it is important to eat foods rich in probiotics and fiber, as well.
Probiotic are live microorganisms or bacteria similar to those found in the GI tract. We can get probiotics from cultured dairy products like yogurt, fermented vegetables like sauerkraut and kimchi, fermented soy products like miso and other foods like microbrew beer and wine. However, we are all a little different and the effects of probiotic product may vary from person to person.
Beware. however, not all probiotics require FDA approval. Those sold as dietary supplements may make claims about how the product affect the structure or function of the body without FDA approval. They cannot make health claims without FDA consent.
Fiber is also good for gut bacteria. It is food for them. Our bodies cannot digest all fibers; hence, those fibers not digested provide a major source of energy for bacteria. Fiber and some other foods are called probiotic because they encourage the growth and activity of bacteria.
The best way to increase probiotics in your gut is through food. Supplements are not recommended for people with chronic health conditions, pregnant women or children unless prescribed by a doctor. Supplements should define the specific strain of bacteria present, including the number of live cells or colonies.
The current research is strongest in the treatment of acute diarrhea and antibiotic-associated diarrhea and the treatment of atopic eczema. Other potential benefits are symptoms of lactose intolerance, decreased risk of colorectal cancer, prevention of certain allergy symptoms enhanced immune response and management of irritable bowel syndrome.
To get you started beyond yogurt, look for kimchi, a spicy condiment made with fermented vegetables and Asian seasonings, in the grocery aisle. On the other hand, if you are adventurous, you may email me at mre2@psu.edu and I will email you a recipe to make your very own.
Meanwhile, here is how to use kimchi:
Mix into rice
Sir into soup, stew or stir-fry
Mix with pasta or rice noodles and top with chicken or sautéed shrimp
Use as a topping on burgers, pulled pork, sandwiches or pizza
Add to omelets
Enjoy!
