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Prebiotics Synbiotics and Fermented Foods FINAL

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>> Hi there. It's great to see you again. You now know all about probiotics, but what about prebiotics, and what about synbiotics? What are these and how are they different from probiotics? And how are the effects of all of these different from fermented foods? These are all questions that your clients are wondering, and I bet you are, too. So in this lecture, we'll address them all. Let's get started. We'll first discuss the prebiotic concept. Let's start with the basics. What is a prebiotic? Prebiotics are the foods that feed the probiotic bacteria in your gut. You know those fibers that your body can't digest, but your gut bacteria loves. These fibers are all prebiotics. In addition to feeding your body and yourselves, you also need to feed the bugs in your gut so they can produce all of those great byproducts our body needs, like short-chain fatty acids, vitamins, and minerals. Like any other living creature, probiotics can't survive without food. Makes sense, right? A prebiotic can be defined as anything that feeds or stimulates the growth of probiotic bacteria in a way that improves health. Think of the gut as a garden. Prebiotics are the fertilizer and the bacteria are the plants. Your plants need fertilizer to grow. The benefits of prebiotics include, increased calcium absorption, leading to improvement in bone density, increased magnesium absorption, positive effects on the immune system, lower cholesterol, improved insulin sensitivity, and support with weight loss. Prebiotics can also help reverse non-alcoholic fatty liver disease and can have a positive effect on gut barrier function or leaky gut. Well, that's a lot of benefits. But it's important to point out that simply taking prebiotics won't necessarily result in these effects. Remember, prebiotics are food for your bacteria, so in order for them to do their job, you have to have an adequate number of probiotic bacteria to feed. Three important things to know about prebiotics are that they are not absorbed in the upper GI tract, must resist the acidity of the stomach, and have the ability to be fermented by intestinal bacteria. All fruits and vegetables are prebiotics because they contain soluble fiber. Fiber is a broad category and there are many different types. Soluble fiber is the kind that absorbs water and forms a gel-like substance. Imagine oats after they've soaked overnight. Soluble fiber is broken down and fermented by the bacteria in the colon, therefore, making it a prebiotic. Wheat has mostly insoluble fiber and is not a prebiotic. So individuals who avoid wheat or gluten are not at a loss for soluble fiber because of their abstinence from wheat. Oats are about half insoluble fiber and half soluble fiber. The husk of psyllium is mostly soluble, and therefore, is a prebiotic fiber. But psyllium doesn't seem to work as well for women as men and it can be quite the laxative, so it's not our favorite prebiotic even if it is high in soluble fiber. Fruits and veggies that are high in prebiotics include, Jerusalem artichoke, raw leeks, raw garlic, chicory root, asparagus, raw onions, raw dandelion greens, banana, and kiwifruit. The best studied and most effective type of prebiotic soluble fibers are those containing inulin. If you read food labels, you may have noticed inulin or fructooligosaccharides listed as additives in many processed foods. Why is that? Inulin tends to be low calorie and is used as a replacement for fat and sugar. However, this does not provide the same health benefits as eating inulin naturally found in whole foods because this type of inulin has gone through an extraction process. Even when looking for a supplement, it's best to stick with whole foods in concentrated forms rather than extracted nutrients. So teach your clients to look for chicory root on the label rather than inulin, if they're paying attention to fiber in foods. Chicory root naturally contains inulin. Whether you're taking a supplement or consuming prebiotics through food, 2 to 6 grams a day is considered a good amount. If given the choice between a powder and a pill, we found powder to be more advantageous because the body doesn't have to do the extra work of breaking down a capsule. Clients will often ask, "Do prebiotics feed the good guys only?" This is a great question. And in fact, it's been debated. The definition of prebiotic implies that if it doesn't promote health, it's not a prebiotic. But there are some studies that show they can feed some pathogens. It's good to know about these discrepancies, but for the most part, prebiotics seem to encourage the growth of beneficial bacteria, such as, lactobacillus and bifidobacterium. Overall, they're certainly worth eating. Specifically, there are two ways that prebiotics seem to benefit the good guys exclusively. Prebiotics can lower the pH of the intestines by feeding the bacteria that produce lactic acid. The low pH wards off pathogens, which tend to grow in higher pH environments. And when the levels of good bacteria grow, they produce antibacterial molecules that ward off bad bacteria. But as always, see how your clients feel as everybody is different. Clients with extreme dysbiosis may need to achieve more balance before incorporating prebiotics into their routine. Side effects with prebiotics can include gas, bloating, and digestive discomfort. This is normal for the first few days, but if these symptoms don't go away, this could a signal that their gut isn't strong enough for prebiotics yet. Clients with SIBO, or IBS, or those who are on a low FODMAP diet should not take prebiotics. These individuals will benefit from steering clear of fermentable fibers until their gut is stronger. What happens in the case of SIBO is that the prebiotics may feed the bacteria in the small intestine which is not a place we want our bacteria to be. And the main premise of the low FODMAP diet involves avoiding fermentable foods. Individuals who can benefit from this diet don't have enough good bacteria to feed yet. This leads us to our next topic, synbiotics. A synbiotic is a combination of probiotics and prebiotics. Clients often wonder, "Do you have to take prebiotics and probiotics together to receive the benefit?" The answer is no, but it may be easier to take them in one shot. So if you have a client who's taking a probiotic and they're worried that they're not getting enough prebiotics in their diet, taking a combination can be an easy solution. But remember, most probiotics are transient in the gut, just passing through. So you'll be feeding the bacteria that's already there. It doesn't matter much to your gut if you take a prebiotic at the same time as your probiotic versus taking a probiotic supplement and then getting your prebiotics from other sources at different times in the day. The downside of these synbiotics is that most of the current formulas contain such a small amount of prebiotics that they're not incredibly helpful, at least, not by themselves. But as a Health Coach, it's good for you to be aware of synbiotics. Because as researchers learn more about the microbiome, it's likely that synergistic formulas will be improved in the coming years. Now let's move on to our third type of nourishment for gut bacteria. Another way to increase the amount of probiotic bacteria in your gut is through the consumption of fermented foods. Did you know that the first probiotic bacteria were discovered in fermented foods? Back in the 13th century, Marco Polo reported having consumed kefir which is fermented milk in Asia. Later on, the health benefits of lactobacillus were discovered by watching the Bulgarian's drink fermented yogurt. People were amazed by their longevity and strength. In fact, most of the blue zones, areas that are studied for their longevity and healthy populations consume some form of fermented foods in their traditional diet. Fermentation is the process of chemical breakdown of food by the bacteria it contains. When foods are fermented, their nutrient levels increase, and they become more easily digestible as they have already been pre-digested by the bacteria. Any vitamins and nutrients that exist in the food are readily available. Some are even created by the bacteria doing the fermenting. Fermented foods include pickles, kimchee, sauerkraut, kombucha, fermented cabbage juice, and kefir. Kefir is fermented milk. The name is said to be derived from the Turkish word for pleasure or feeling good. Some people who are lactose intolerant can tolerate kefir, as the bacteria eat up the lactose. There are also water kefir and coconut kefir drinks available today. These drinks are kefirs because they are made with kefir grains. Milk kefir is made of a combination of bacteria and yeast. It looks a bit like a gelatinous coral reef or cauliflower. The great thing about fermented foods is that they contain a collection of bacteria. The CFU count typically isn't high and they die fast, but the variety of bacteria is unparalleled. Fermented foods collect bacteria from the air and whatever's on the surface of the food to do the fermenting, and sometimes to start a culture. Before refrigeration, fermentation was used as a storage technique to help foods last through the winter. The benefits of fermented foods are numerous. Studies have shown that fermented foods can improve mood, improve immunity, and help down regulate inflammation. Here's another benefit, fermented foods are full of bacteriocins, which are antimicrobial substances produced by the bacteria doing the fermenting. These bacteriocins help stop pathogens from growing. Fermented foods directly help balance the pH of the intestines and increase stomach acid. However, fermented foods may be irritating to people with heartburn or GERD. Even though the increase in stomach acid is helpful, those with reflux problems can experience discomfort. If a client is at risk of esophageal damage, it's better to hold off on reintroducing fermented foods until later on. But overall, their ability to increase stomach acid can be helpful in both conditions. There are many different types of ferments and not all contain probiotics, despite what the advertising may say. Fermented foods are a great addition to probiotics, not a substitute for them. The benefits of fermented foods come from the amazing molecules produced in the fermentation process, not from repopulating your gut with bacteria. If a product contains too much vinegar or it's pasteurized, there are no longer probiotics and the same byproducts are not produced. If you suggest that a client tries eating fermented foods and it results in gas or bloating, recommend that they cut down on the amount and see if the symptoms go away in a few days. If not, it maybe worth looking into other conditions we'll discuss, like SIBO or candida, and encourage them to take some initial steps to restore the gut before adding in fermented foods. So you may be wondering, "What about other fermented foods like, sourdough bread?" The sourdough process of making bread includes fermentation and yeast. The bacteria eat the sugar in the bread, giving it its sour taste. Sourdough bread is more digestible than other breads, but it's still contains gluten that might irritate conditions like leaky gut. And yes, I know what you're thinking. Beer and wine are fermented, and that's true. For centuries, many cultures have been fermenting herbs in their wine and in their liquor. In fact, it's an old Chinese tradition to take a shot of rice wine with fermented herbs at night. However, alcohol has other side effects that I'm sure you're aware of. Speaking of fermenting, there is a new category emerging that may prove to be the most beneficial of all, postbiotics. A postbiotic is a formula with all the beneficial byproducts produced by bacteria. This is kind of like a ferment, but instead of random bacteria from the air, like in sauerkraut, targeted probiotics are used to do the fermenting to achieve a certain profile of metabolites or byproducts. As a result, all the wonderful byproducts we want probiotic bacteria to produce in our gut are created, such as, the short-chain fatty acids that feed the gut lining. Vitamins, minerals, and amino acids in postbiotics don't have to be digested by the body's microbiome, instead they are already activated. This has major potential to help in the early stages of gut healing, especially when used to enhance whatever is being fermented. Anything that takes the strain off digestion while providing the nutrients needed to heal can be powerful. All right, we've covered a lot in this lecture, so let's recap. Prebiotics are foods that feed the bacteria in your gut. The best prebiotics are those that occur naturally in whole foods, such as, fruits and vegetables. Synbiotics are combinations of prebiotics and probiotics. The main advantage of synbiotics are convenience. There is no synergistic effect to taking them together. Fermentation is the process of breaking down food by bacteria. Fermented foods provide a variety of health benefits. However, fermented foods may not be the best choice for people with GERD, heartburn, or conditions involving serious gut dysbiosis. Prebiotics and fermented foods can be traced back to most ancient cultures. When we look back to the rise of chronic disease and allergies, and obesity, it appears we took a wrong turn in this respect in western culture. Perhaps the key to getting back on track may be reintroducing some ancient wisdom. Between our fast and processed food and our antibiotics, we've wiped out infection, but invited in dysbiosis and chronic suffering. Many clients say that when they add more fiber to their diet, they tend to feel euphoric and fermented foods help the body feel cleaner, and their digestion improves, too. Perhaps we're on the verge of merging the best of the east and the west to create a new level of health and vitality and repairing our ecosystems. You and your clients can be a part of this effort as you encourage them to rebuild their gut as the center of their health and one of the keys to happiness. Are fermented foods a part of your diet? Are you more incline to try some this week? We would love to hear about it, so head on over to the Facebook group and let us know. Thank you so much for watching. Goodbye for now.

Video Details

Duration: 14 minutes and 24 seconds
Country: United States
Language: English
License: Dotsub - Standard License
Genre: None
Views: 8
Posted by: integrativenutrition on Apr 9, 2019

Prebiotics Synbiotics and Fermented Foods FINAL

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