It’s been known for a long time that the “good” bacteria in our digestive tract have health benefits; a recent study from the University of Maryland’s School of Medicine offers new information about how one particular strain of good bacteria often taken as a supplement – Lactobacillus rhamnosus GG – bolsters health not just directly, but also indirectly, by fostering other beneficial bacteria.
First, some background. We all have a large population of microbes living in our intestines, officially known as gut microbiota, but commonly called gut bacteria. This population contains tens of trillions of microorganisms, including at least a thousand different species of bacteria; these bacteria have more than 3 million genes (in comparison, humans have somewhere between 20,000 and 25,000 genes).
Perhaps not surprisingly, the make-up of our gut bacteria is individualized; about one-third is common to most people, with two-thirds specific to each person. Even with its uniqueness, the bacteria play the same role for each of us, helping our bodies with certain physiological functions.
Colleen Symanski is a registered nurse, health coach, and certified diabetes educator; she is co-owner of A Healthier Me, a health and fitness studio on the barrier island. She says, “Gut health encompasses many aspects of the gastrointestinal tract, like effective digestion, absorption, and elimination of food. For this to happen, there must be a predominance or balance of beneficial bacteria in the gut.”
Good bacteria also help with the production of B and K vitamins, promote a healthy immune system, and combat aggressions from other less friendly microorganisms.
Probiotics are a type of ingestible good bacteria. One of the most well-known probiotics is Lactobacillus rhamnosus GG (LGG). Researchers have found evidence that it can help with intestinal problems, respiratory infections, some skin disorders, and may even help with weight loss. What wasn’t known is how LGG produces these benefits, and that’s where the study from the UM SOM comes in.
In the study, 12 test subjects ingested LGG twice a day for 28 days. By analyzing their gut bacteria before and after ingestion, the researchers found that LGG led to increases in genes that foster several species of bacteria; these species have been shown to have a wide range of benefits in humans, including the promotion of a healthy immune system.
Simply put, in addition to its direct benefits, LGG may also modify the activity of other gut bacteria. The study lends support to the idea that we need to look at gut bacteria as an interconnected ecosystem rather than a series of solitary bacteria. Ms. Symanski says, “More research to better understand the body’s ecosystem is pivotal to better gut health and a strong immune system. Seventy to eighty percent of our immune system is in our intestinal system.”
No one is born with gut bacteria, but it begins to develop at birth. Scientists believe that by the age of 3, a child’s gut bacteria is similar to that of adults; the composition evolves over our lifetime, due to the aging process, dietary habits, and environmental factors.
There is a natural balance of microorganisms in the gut; a condition called dysbiosis occurs if this balance gets upset. In dysbiosis, disease-causing bacteria begin to edge out the good bacteria, and can cause digestive problems and associated symptoms such as diarrhea or constipation. It can also lead to more serious problems throughout the body, including depression, fatigue, and low muscle tone.
Probiotics has become a familiar term, and many people know that it can found in certain brands of yogurt (look for “live or active cultures” on the label). According to WebMD, other good food sources are sauerkraut, miso soup, fermented cheeses (like Gouda), and even sourdough bread. The common feature of all these foods is fermentation, a process that produces probiotics.
Ms. Symanski says it’s important for consumers to read food labels; she says, “Many popular yogurts are filled with high fructose corn syrup, artificial sweeteners, and artificial flavors. Health claims on packaging too often just mean more marketing, not more nutritional value.”
Although research is ongoing, there is some encouraging evidence that probiotics may help treat or prevent certain health conditions, including:
• Diarrhea, especially following treatment with certain antibiotics
• Urinary tract infections and vaginal yeast infections
• Irritable bowel syndrome
• Certain intestinal infections
• Colds and flu
There are widely-available probiotic supplements; Ms. Symanski says, “It’s important to consult with your doctor or pharmacist on which, if any, probiotic supplement should be taken. The choices are vast and not all supplements are created equal.” Probiotic supplements can have side effects, and they are not appropriate for everyone.
“Prebiotics” may not be as familiar as probiotics, but they have a key role to play; they act as food for probiotics. So to have healthy levels of probiotics (and the associated health benefits), it’s important to eat foods rich in prebiotics; those foods include whole grains, Jerusalem artichokes, onions, garlic, bananas, oatmeal, honey, and legumes.
A Healthier Me is located at 2855 Ocean Drive, Suite C-2 in Vero Beach; Ms. Symanski’s phone number is 772-231-5555.
