The reason fermented foods are a hot
health topic is because they contain
good bacteria. In fact, there are trillions
of bacteria in your gut. Because of their
small size, the bacteria only weigh a
couple of pounds for the average
person. Everyone has a unique
combination of bacteria in their gut –
a bit like your fingerprint.
There’s a constant tug of war between
good and bad bacteria in our gut. The
idea is to get the good bacteria to
outnumber the bad bacteria. New
research suggests that if your gut
bacteria balance is out of synch, it
could lead to health problems such as
digestive issues, inflammatory bowel
disease, allergies, obesity and diabetes.
Taking antibiotics wipes out both good
and bad bacteria, so consider getting a
healthy dose of good bacteria during
that time.
Good bacteria feed on prebiotics,
which are carbohydrates your body
cannot digest.
When bacteria eat prebiotics, they
produce compounds that deliver the
following benefits:
• increasing calcium absorption (along with iron
and magnesium)
• speeding up how fast food travels through your
body
• boosts immune system by making antiinflammatory compounds
• producing short-chain fatty acids (SCFAs) that could
possibly lower risk of colon cancer and lower
cholesterol production by the body (good for
heart health)
Feed the good bacteria in your body
by eating:
• Vegetables: artichoke, asparagus, bananas, garlic,
leeks, onion, tomatoes
• Grains: barley, rye, whole grains
• Fermented milk products: yogurt, buttermilk, kefir
• Roots: chicory root (inulin), dandelion root
Inulin, a fibre from chicory root, is also
added to a number of foods like
cereals, granola bars, bread, soups,
sauces and drinks.
With all these potential benefits, get on
the health trend and nosh on fermented
foods several times a week.
The big time
BENEFITS
of good bacteria
14
WWW.EATINEATOUT.CA
Sources
World Gastroenterology Association Global Guidelines on Probiotics and Prebiotics
Gut Microbiota Worldwatch
International Human Microbiome Association
Probiotics, American Gastroenterological Association
Prebiotics, EatRight Ontario
The Pros of Probiotics, EatRight Ontario
Digestive benefits of fermented foods, Tufts University
List of fermented foods, Wikipedia