Commensal Bacteria And Conserved Cellular Signaling
The GIT mucosa is one of the most metabolically active tissues and attendant basic research has significantly redefined the exchanges that ensue between gut-dwelling bacteria and their vertebrate hosts. It is now very much recognized that the microbial active cohort and its mammalian host have shared not only important but critical co-evolutionary metabolic interactions that span millennia, this then serving to imprint an important endosymbiotic evolutionary event for human survival on this planet. Experiments with gnotobiotic animals has demonstrated that while the vertebrate host provides the framework genes for proper immune system functionality and therefore antigen tolerance , the commensal bacterial cohort provides the necessary signals that completes the process of mucosal tissue maturation.
How To Use Tempeh
Both versatile and nutritious, tempeh is easy to incorporate into your diet.
Tempeh is typically marinated or seasoned to increase flavor, then crumbled, baked, steamed, or sautéed and added to dishes. It can be used in everything from sandwiches to stir-fries.
Here are a few other delicious ways to use tempeh:
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How To Get More Probiotics
There are two ways to get more good bacteria into your gut: fermented foods and dietary supplements. Fermented foods are the most natural source. Probiotic supplements, which are typically sold over the counter, are reserved to treat specific ailments as suggested by your doctor, and not recommended for everyday use. Plus, supplements do not have the same FDA oversight as medications do.
So, a big question remains: How many probiotic foods do you need? That’s not easy to answer.
There is no recommended daily intake for probiotics, so there is no way to know exactly which fermented foods or what quantity is best. Therefore, the general guideline is to just add as many fermented foods to your daily diet as possible.
Why fermented foods? Fermenting is one of the oldest techniques for food preservation. Mankind has been fermenting foods and drinks like beer and wine for centuries. Foods that are fermented go through a process of lactofermentation in which natural bacteria feed on the sugar and starch in the food, creating lactic acid. This process creates an environment that preserves the food and promotes beneficial enzymes, B vitamins, and omega-3 fatty acids, as well as various species of good bacteria.
Another way to look at fermentation is that it takes one type of food and transforms it into another kind. For instance, cabbage becomes sauerkraut, cucumbers become pickles, soybeans turn into miso, and milk can be made into yogurt, cheeses, and sour cream.
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Probiotic Foods That Are Super Healthy
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Probiotics are live microorganisms that have health benefits when consumed .
Probiotics which are usually beneficial bacteria provide all sorts of powerful benefits for your body and brain.
They may improve digestive health, reduce depression and promote heart health (
Getting probiotics from supplements is popular, but you can also get them from fermented foods.
Here is a list of 11 probiotic foods that are super healthy.
Our Pick For Best Overall Activia
Per serving : 120 calories, 5 g fat , 80 mg sodium, 10 g carbs, 0 g fiber, 8 g sugar, 9 g protein
Probiotic strain: B.L. Regularis / Bifidobacterium lactis DN-173 010
Studied benefits: improve regularity, as well as decrease stomach pain and bloating in those with irritable bowel syndrome
Activia offers a range of different products including lactose-free yogurt, a yogurt drink, and even yogurt with added fibre. Activia yogurt provides 10 billion active probiotic cultures per serving, and carries a plain flavour that does not contain added sugar.
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Other Inflammatory Or Autoimmune Conditions
Allergy, asthma, and diabetes mellitus are autoimmune and inflammatory disorders of unknown cause, but have been linked to imbalances in the gut flora and its relationship with the host. As of 2016 it was not clear if changes to the gut flora cause these auto-immune and inflammatory disorders or are a product of or adaptation to them.
With asthma, two hypotheses have been posed to explain its rising prevalence in the developed world. The hygiene hypothesis posits that children in the developed world are not exposed to enough microbes and thus may contain lower prevalence of specific bacterial taxa that play protective roles. The second hypothesis focuses on the Western pattern diet, which lacks whole grains and fiber and has an overabundance of simple sugars. Both hypotheses converge on the role of short-chain fatty acids in immunomodulation. These bacterial fermentation metabolites are involved in immune signalling that prevents the triggering of asthma and lower SCFA levels are associated with the disease. Lacking protective genera such as Lachnospira, Veillonella, Rothia and Faecalibacterium has been linked to reduced SCFA levels. Further, SCFAs are the product of bacterial fermentation of fiber, which is low in the Western pattern diet. SCFAs offer a link between gut flora and immune disorders, and as of 2016, this was an active area of research. Similar hypotheses have also been posited for the rise of food and other allergies.
Diabetes mellitus type 1
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DIGESTION SUPPORT: This once daily probiotic supplement contains Lactobaccilus acidophilus and Bifidobacteria for digestive health and constipation relief
PROBIOTICS FOR WOMEN: Specially formulated probiotic for women’s specific health needs contains L. reuteri and L. fermentum for vaginal health
IMMUNE SUPPORT: This dietary supplement has 50 billion CFU and 16 probiotics for immune system health
SHELF STABLE PROBIOTICS: This 50 billion probiotics supplement comes in 30 one daily capsules no refrigeration required
GLUTEN FREE PROBIOTIC: Our digestive supplement is Non-GMO Project Verified, NSF Certified Gluten-Free, dairy free, soy free and vegetarian
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Where Do Probiotics Come From
Every friendly bacteria strain is unique, and this is also true of their origins. Saccharomyces boulardii, for example, is actually a yeast, and was originally derived from the lychee fruit. Bifidobacterium lactis HN019, on the other hand, was first extracted from a yogurt source. Many strains of friendly bacteria are known as ‘human strains’, this means they were initially isolated from healthy digestive tracts of humans and are natural residents of the gut! This doesn’t, however, mean they are extracted from humans for commercial use or that probiotics you may take are directly taken from that source. In fact, the original strains are stored in microbiology ‘banks’ and future generations are cultured by scientists in laboratories.
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The Probiotic Strain Game
U.S. guidelines state that yogurt must contain at least two specific strains, Streptococcus thermophilus, and Lactobacillus bulgaricus, although manufacturers can add more. Its easy to assume that all yogurt is the same, but thats not the case at all, Ansel says.
Only three familiesLactobacillus, Bifidobacterium, and Streptococcushave been widely researched, and the data suggests they may improve immune and digestive health and protect against yeast infections in women. In fact, these are the kinds nutritionists trust most. But probiotic yogurt brands vary in other ways, from the number of strains they contain to the amounts in each serving.
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Myth: Probiotics Can Replace Medications
Although some people may prefer natural treatments, probiotics have typically been studied in conjunction with medications â not as a substitute for them.
“I would never advocate stopping a medication and switching to a probiotic,” Hibberd said. Instead, people should use probiotics as additions to their existing treatment programs, or preventively so they might avoid the need for a medication down the road, she explained.
Certain Probiotics Have Specific Benefits
So, now that you’ve decided that refrigerated probiotics are right for you, it’s time to zero in on what particular benefits you want the supplement to have. That’s because certain bacteria strains are particularly good for specific health issues. The probiotics in this roundup were selected because they contain the bacteria strains supported by medical studies and recommended by Schapiro, a certified dietitian/nutritionist.
With all that in mind, it’s time to find the right probiotic for you. The options below are all highly rated on Amazon, with hundreds of positive reviews.
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It May Reduce Cholesterol Levels
Tempeh is traditionally made from soybeans, which contain natural plant compounds called isoflavones.
Soy isoflavones have been associated with reduced cholesterol levels. One review looked at 11 studies and found that soy isoflavones were able to significantly decrease both total and LDL cholesterol .
Another study looked at the effects of soy protein on cholesterol levels and triglycerides. In the study, 42 participants ate a diet containing either soy protein or animal protein over a 6-week period.
Compared with animal protein, soy protein decreased LDL cholesterol by 5.7% and total cholesterol by 4.4%. It also decreased triglycerides by 13.3% .
Though most available research focuses on the effects of soy isoflavones and soy protein on blood cholesterol, one study did focus specifically on tempeh.
A 2013 animal study examined the effects of nutrient-enriched soybean tempeh on mice with liver damage. It found that tempeh had a protective effect on the liver and was able to reverse damage to liver cells.
Additionally, tempeh caused a decrease in both cholesterol and triglyceride levels .
Tempeh is made from soybeans, which contain soy isoflavones. Studies show that soy isoflavones and soy protein may decrease blood cholesterol levels.
Other studies have found that supplementing with soy isoflavones may have a favorable effect on several health conditions associated with oxidative stress.
How Do Probiotics Stay Alive Until They Are Consumed
See the Spanish version of this blog post here.
As a professor, most of my days are spent with people from the academic and scientific world. But through some outreach activities, I am also fortunate to interact with many people who are not scientists by training, but have curious, scientific minds. One question I am often asked is, Is it really possible for probiotics to still be alive when they are dried and in a capsule? The answer is yes. Let me provide some basic background on probiotics and explain my response.
The idea of consuming live microbes to promote health is not new. Back in 1907, Élie Metchnikoff, a disciple of Louis Pasteur, the father of microbiology, associated the intake of fermented milks containing live lactobacilli, with a prolonged and healthy life in Bulgarian peasants . This idea was later captured by the concept of probiotics: live microorganisms that, when administered in adequate amounts, confer a health benefit on the host . Four simple and pragmatic criteria allow one to conclude if specific strains of microorganisms qualify as a probiotic for use in foods and dietary supplements. Probiotic strains must be sufficiently characterized safe for the intended use supported by at least one human clinical trial showing they are effective and alive in the product at an efficacious dose throughout shelf life . Being alive at the moment of consumption is one of the key characteristics of probiotics.
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Reach For Sour Pickles
Naturally fermented pickles, the type in which vinegar is not used in the pickling process, are rich sources of good bacteria. Sea salt and water are used in a fermentation process that results in the growth of good bacteria. Make sure vinegar was not used in the pickling process as pickles made in this way will not be rich in bacteria that boosts healthy gut flora. Beneficial organisms in fermented foods like pickles boost gut health and encourage a diverse microbiome. Eating foods that are rich in probiotic bacteria such as pickles retards the growth of harmful bacteria and boosts the body’s defenses against infection.
How To Get Started With Probiotics
Think you want to give probiotics a shot? Here are Dr. Crescis take-aways to help you navigate them:
Probiotics are generally recognized as safe, but theyre typically not recommended if you have a compromised immune system. Ask your physician if probiotics are right for you.
It may take some trial and error to find the probiotic that works for you. If you notice no benefits from one product after a few weeks, try a different one with a different strain of bacteria.
Probiotics may cause bloating and gas, as well as changes in your stool patterns all indications that the product is working, Dr. Cresci says.
Prebiotic foods help your good bacteria flourish. Include beans, asparagus, onions, green bananas and other fermentable fiber sources in your diet.
This article originally appeared in Cleveland Clinic Mens Health Advisor.
Recommended Reading: Best Probiotic Strain After Antibiotics
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It Can Promote Bone Health
Tempeh is a good source of calcium, a mineral responsible for keeping bones strong and dense.
Adequate calcium intake may prevent the development of osteoporosis, a condition associated with bone loss and porous bones .
In one study, 40 older women increased their calcium intake through diet or supplements for 2 years. Increasing calcium intake decreased bone loss and preserved bone density, compared with control groups .
Another study looked at 37 women and found that increasing dietary calcium intake by 610 mg per day helped prevent age-related bone loss .
Other studies show that increasing calcium intake could help increase bone growth and density in children and teenagers (
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How To Choose The Best Probiotic Yogurt
Overwhelmed in the yogurt aisle? There are two main things to look for on a label. First, make sure it says contains live and active cultures,saysDana Eshelman, R.D.N., dietitian and founder of A Dash of Dana Nutrition Coaching. Then, pay attention to the sugar contentsome yogurts can contain more sugar than a bowl of ice cream!
The bad bacteria in your gut thrive on sugar, Eshelman explains. So, going overboard on sugar can cause the bad bacteria to outnumber the good, leading to inflammation and even chronic disease. Sure, the probiotics help, but why make it work harder? Experts agree that not all yogurts are good probiotic sources, so weve gathered the ones you can count on to keep your gut healthy .
This coconut-based yogurt which contains 50 billion probiotics in each serving. Theres also a dash of Himalayan salt and cassava root in each cup which balances out its flavor and creamy texture.
Nutrition serving:140 calories, 11 g fat , 65 mg sodium, 9 g carbs , 2 g protein
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