| Reading Between The Labels |
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| Probiotics |
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What are probiotics?
Probiotics are naturally occurring, live non-harmful bacteria, added to some foods to help replenish levels of good bacteria that occur naturally in the gut.
Bacteria in the gut:
Between 1 and 2kg of bacteria live in our large bowel. This is called our gut flora, and includes over 400 different species of bacteria. These bacteria are critical for normal development of the body; they help defend us against infections and are vital for our health. Most resident bacteria are beneficial to the gut and they help to keep the minority of potentially harmful bacteria at bay. They contribute to helping our immune system function better.
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Why are we encouraged to eat/drink probiotic foods?
Reduced levels of good bacteria in the gut may be caused by one or more of the following:
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 | Antibiotics can kill good bacteria as well as harmful bacteria |
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| Active inflammatory conditions such as colitis or gastroenteritis |
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| Diarrhoea |
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| A low fibre diet |
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| Fasting |
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| Consumption of food or water that is contaminated with bad bacteria e.g. E coli |
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| Stress |
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| Probiotics help to increase the number of good bacteria in the gut after the balance between good and bad bacteria has been altered. |
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What are the benefits of probiotics?
There are many associated health benefits of probiotics. Optimum levels of good bacteria are essentially required to maintain a healthy digestive system. Potential benefits are listed below:
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| Reduce the risk or impact of diarrhoea |
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| Reduce the risks and symptoms of Irritable Bowel Syndrome |
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| Help reduce the risk of colon cancer |
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What types of foods are probiotics added to?
Some yoghurts and yoghurt drinks, fermented milk drinks, some cheese, some milks, some orange juices.
Different products contain different species of bacteria, so they are not all the same.
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| | Calories | Fat (g) | Sugar (g) | Calcium (mg) | Probiotic | 0.1% Actimel (plain)
(100g bottle) | 28 | 0.05 | 3.3 | 95-100 | L. casei Immunitass | Yakult original
(65ml bottle) | 48 | 0.1 | 11.2 | Unknown | L. casei Shirota | Danone Activia
(Rhubarb, 125g) | 113 | 4.0 | 14.5 | 160 | Bifidus ActiRegularis | Glenisk Organic
(Rhubarb, 150g) | 125 | 2.5 | 18 | 227 | L. casei & Bifidus |
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Is a daily dose of probiotics recommended?
Just taking a probiotic food now and then may have little value in boosting the immune system or counteracting the effects of IBS. Their real value comes from their continual daily consumption. It takes time to rebalance the flora in the gut and putting some protective bacteria into the gut on a daily basis and feeding the bacteria the right type of foods (prebiotic) has a positive effect over time. It can take 3-6 months of probiotic usage to see positive benefits in people suffering from IBS.
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TIP
If you're going to eat a yoghurt every day it really makes sense to buy one with a probiotic culture so that you can get your protein, calcium and friendly bacteria, especially if your lifestyle is fairly hectic and you suffer from stress, if you have IBS or if you are frequently suffering from infections or if you are taking a course of antibiotics. |
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What are prebiotics?
Prebiotics act slightly differently, by nourishing the bacteria that are already present in the digestive system. They often go hand-in-hand with probiotics as they create a hospitable atmosphere in the gut for probiotic bacteria to grow and thrive.
Fibre is an example of a prebiotic - it feeds the good bacteria in the colon and creates an environment that allows the bacteria to live and grow successfully. The most common prebiotic, inulin, is found in garlic, onions, artichokes, bananas and wholegrains. Oligofructose is another common prebiotic.
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