Probiotics are live microorganisms that are similar to, or even the same as, beneficial bacteria found naturally in the human body. A wide variety of these “good” bacteria live in the gut, where they promote digestive health. How big of a variety? The digestive tract of healthy adults is home to trillions of microorganisms from over 500 different species. The most well-known groups of probiotics include Lactobacillus and Bifidobacterium, and within each group are different species that have different strains with different benefits. These regulate digestion and immune function, but sometimes are disrupted by medications or illness, and it becomes helpful to get probiotics in our diet. It still needs to be confirmed which probiotics (alone or in combination) work to treat which disorders or diseases, but here is what we know so far.
 
Uses of Probiotics

• Irritable Bowel Syndrome. People with IBS may have diarrhea, constipation or both. Probiotics help regulate these as well as relieve bloating from gas.
• Inflammatory Bowel Diseases. Studies and patient reports indicate probiotics help reduce inflammation and delay the next flare-up, especially in patients with ulcerative colitis.
• Antibiotic Use. Antibiotics kill beneficial bacteria in addition to the harmful bacteria they target, often leading to stomach aches and digestive problems. Although research is inconclusive, probiotics seems to help reduce these symptoms by replacing the good bacteria.
• Infectious Diarrhea. This disorder, caused by bacteria, viruses or parasites, responds well to probiotics, which shorten the severity and course of the discomfort.
• Digestion. Probiotics aid the digestion of carbohydrates such as lactose, thus providing some relief for people with lactose intolerance.
• Reduction of Digestive Tract Infections. Probiotics inhibit the growth of harmful bacteria, preventing damage to the gut lining.
• Eczema and Allergies. Preliminary research indicates probiotics may improve eczema and help prevent allergies in children.
• Obesity and other chronic diseases. Research is ongoing to identify strains to prevent obesity and other chronic diseases.

Food Sources

• While you may think of probiotics as a pill to swallow, your first stop should be the probiotics found in food. They occur naturally in fermented food products such as yogurt, kefir, kimchi, kombucha, sauerkraut, tempeh, miso, soy beverages. Probiotics are also added to some food products during processing. Use by the date recommended and look for “contains live” or “contains active cultures” on the label since heat and food processing can destroy probiotics.

 
Supplements

• Probiotics are also available as dietary supplements, but buyer beware: they are not regulated by the Food and Drug Administration so the supplement may contain more or less bacteria than the label states. The beneficial effects of probiotics are specific to particular probiotic strains and the health effects of one strain may not apply to other strains. Thus, it is generally recommended to take a variety of species and 10 billion units per day.

 
While the long-term effects of probiotic supplementation are unknown, most people who consume probiotics in food or take supplements do not have side effects. Some people do have minor intestinal discomfort, so start with a small amount. Also start with food sources to improve your chances of getting a variety, and remember that some strains of probiotics that work for specific symptoms may not be widely available in supplement form. The National Center for Complementary and Alternative Medicine has made probiotic research a priority, and the future holds exciting possibilities. Stay tuned!

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As seen in the Fort Collins Coloradoan
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A popular diet trend right now is gluten-free eating, but who does it help? While about 1 percent of people in the U.S. have celiac disease, only 10 percent of people with the disease are diagnosed. For Celiac Awareness Month, this column is devoted to answering the most commonly asked questions about this disorder and gluten-free diets.
 
What is celiac disease?

• Celiac disease is an autoimmune disorder that damages the lining of the small intestine and affects absorption and digestion.

 
What are the symptoms? 

• Children commonly have digestive symptoms such as stomach aches and irregular bowel habits.
• Adults may have these same symptoms but often have unrelated symptoms such as fatigue, weight loss, or anemia. Many do not have any symptoms.

 
If you have symptoms, should you try a gluten-free diet before being diagnosed?

• No. It is important to be tested before starting a gluten-free diet or the test results will not be accurate.

 
How do you get tested for celiac disease?

• Tests include a blood screening and a biopsy done by your doctor.

 
If the test is negative, should you still follow a gluten-free diet?

• Probably not. Despite popular claims, a gluten-free diet is not a healthier choice for everyone.  In fact, many gluten-free diets contain processed foods that are high in sugar and fat while low in fiber.
• However, some people do feel better when they avoid gluten.  This may be because they have a gluten sensitivity; the best way to know is to do an elimination diet under the guidance of a registered dietitian. These people also may feel better because they have replaced junk food with wholesome food.

 
Once you are diagnosed with celiac disease, what foods should you avoid?

• The list includes wheat, barley, rye and triticale as well as foods that come from these grains, such as malt, maltodextrin, and food starch.
• You must also avoid food with hidden sources of gluten. This includes some processed meats, condiments, snack foods and soup, as well as some supplements and medications.
• Be sure to read all labels and learn more from a reliable source, such as the University of Chicago Celiac Disease Center (www.cureceliacdisease.org).

 
Will you feel better after diagnosis if you cut out all gluten?

• Maybe not. For some people it takes a while to feel better, and you may have secondary lactose intolerance, which means you may initially have digestive issues when consuming dairy products.  This usually improves with time as the intestines heal.

 
Can you sometimes eat foods containing gluten?

• No. If you have celiac disease, eating just a tiny amount of gluten will damage the small intestine and may increase your risk of other diseases.

 
It seems overwhelming.  What CAN you eat?

• Many unprocessed foods are naturally gluten-free.  These include fruits, vegetables, meats, fish, nuts and milk.
• There are many recipes for whole grain gluten-free baked goods and side dishes. These are a perfect alternative to wheat bread and much better than packaged processed options.

 
While a gluten-free diet is not recommended for healthy individuals, it is a necessity for those with celiac disease and gluten sensitivity.  Rest assured that there are many non-gluten foods that are nutritious as well as delicious.

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As seen in the Fort Collins Coloradoan
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