The Role of Probiotics and the Gut Microbiome
The gut is generally only attended to when digestion becomes upset, yet many don’t realize the gut serves far more than digestion. Research into the gut microbiome is revealing startling results, showing its effects on the immune system, obesity, allergies, and mood. Nutrition plays a firm role in gut flora quality and quantity.
In fact, certain foods contain “prebiotics” that feed beneficial gut bacteria. The more beneficial bacteria we have, the greater likelihood our health will benefit. On the flipside, a diet high in refined sugars and trans fats may hinder our gut microbiome and influence practically every aspect of our health.
The Many Benefits of Probiotics
Probiotics have wide-ranging benefits, but many of them are still poorly understood. Here are some of the many researched effects of probiotics.
Probiotics and Colon Health
Undigested polysaccharides, or carbohydrates, are commonly consumed in the human diet. These carbohydrates are metabolized into short-chain fatty acids by the gut microbiome. This, in turn, leads to production of compounds that downregulate cytokines in the colon. [1] This could possibly explain why some research shows fiber may support colon health. The question is, could probiotic bacteria possibly reduce the risk of colon cancer? Perhaps, but it may also be related to the other components in fiber-rich foods that could be providing benefit. More research is needed to determine the answer.
Probiotics and Irritable Bowel
Probiotics have shown some positive effect for patients with irritable bowel syndrome, or IBS. [2] Animal models show supplementation with probiotics may reduce the incidence of colitis, for example. [3] The aryl hydrocarbon receptor facilitates detoxification in the gut, and one source of AHR ligands is tryptophan. This amino acid is metabolized by gut Lactobacillus bacteria, thus protecting the gut from bacterial translocation. Can increasing your tryptophan and probiotic intake influence IBS or IBD? Potentially, but the research in that regard is not yet conclusive.
Probiotics and Obesity
The effect of probiotics on obesity is an interesting one. In fact, some experts believe probiotic administration should be essential for patients with obesity. [4] Bacterial degradation in the gut of indigestible carbohydrates produce specific metabolites that are responsible for regulating satiety hormones. [5] One silent threat that may be influencing obesity rates around the world is artificial sweeteners. It’s been said that artificial sweeteners alter gut bacteria and induces glucose intolerance. Research has shown that antibiotics may reduce this effect generated by artificial sweeteners, possibly showing that gut bacteria may play a role.
Probiotics and Fatty Liver
Fatty liver disease is an issue that is becoming more widespread, particularly the non-alcoholic form. Probiotics may provide some benefit in this regard, potentially reducing irritation associated with the disease as well as decreasing disease duration. [6] Non-alcoholic fatty liver disease induced by choline- and methacholine-deficient diets have been reversed upon administration of antibiotics, again revealing the role of bacteria in the disorder. Again, this is where we need to see increased scientific scrutiny to determine the roles of probiotics.
Probiotics and Respiratory Disease
Asthma, allergies, and general respiratory disorders have risen dramatically in recent years, with research showing probiotics may provide improvement in these conditions. [7] It’s theorized that by introducing Bacteroides and dietary fiber into the diet, activation of antigens promoting asthma may decrease. With this evidence, we can no longer blame asthma on simple external factors, like pollution.
Are You Getting Enough Probiotics?
If you’re eating a typical modern diet, chances are you’re not getting enough probiotics daily. Even if you are following a healthy lifestyle, it can be difficult getting enough good bacteria in your diet due to the limited food sources. You can supplement, like with our probiotic supplement FloraTrex™, and also consume fiber-rich foods to help supply the probiotics with plenty of “food.” In addition, you want to make sure you are consuming little refined sugars to ensure you’re keeping a good balance of good and bad bacteria. Read more
How to Make Organic Coconut Milk Kefir
Kefir is a healthy and delicious cultured milk drink, similar to yogurt, that has been enjoyed for centuries throughout Russia, Eastern Europe, the Middle East, and even certain parts of Asia. Much of the Western world is just beginning to discover the benefits of this amazing drink.
Depending on area of origin, most recipes call for either cow or goat’s milk to be used as a base for the kefir cultures to ferment. For vegans and people who are sensitive to dairy, coconut milk also works very well.
Like yogurt and other probiotic foods, kefir that generally requires a starter culture. Because each culture is a unique living ecosystem and reacts differently to different environmental factors, the subtle differences between one batch and the next can be quite considerable.
In the case of kefir, new cultures are started using specially prepared, fermented kefir grains. These “grains” are a mixture of yeast and bacteria built-up around the remnants of sugar, protein and fat of what was formally cereal grain. While this may not sound particularly appetizing, especially if at-home fermentation of dairy hasn’t been a common practice for you, it’s actually more robust and easier to work with than most yogurt starter cultures.
Making Organic Coconut Milk Kefir at Home
Ingredients:
- 1 Quart Jar (Glass)
- 1 Wooden Mixing Spoon
- 1 Quart of Undiluted Sweetened Organic Coconut Milk
- 2 Tablespoons of organic live Kefir Grains (Available online)
Directions:
After thoroughly cleaning and drying the glass jar, add kefir grains and fill jar with freshly opened coconut milk. Mix slowly with wooden spoon. Cover jar with a loose-fitting cloth or paper towel. Set it aside and try to be patient. (It usually takes somewhere between 12 and 36 hours or so for the kefir culture to develop.)
After letting the mixture sit for about 12 hours, begin checking it every few hours. The coconut milk will thicken slightly as the kefir grains act on it. You can leave the grains in longer for a thicker, more sour kefir, but be careful not to overdo it.
Carefully remove all the kefir grains from your new kefir coconut milk and place milk in the refrigerator. Don’t be surprised if it continues to thicken as it cools. Enjoy it as it is, or let it warm back up to room temperature if you prefer to drink it the traditional way instead.
Storing Kefir Grains for Future Use:
One of the best things about making your own kefir at home is the sustainability. Once you get started, it’s easy to continue making fresh kefir whenever you want. Simply store the leftover grains and a small amount of milk covered in the refrigerator until you’re ready to make another batch. Read more
The Weight Loss Benefits of Green Coffee Bean
Green coffee bean extract, produced from the green beans of the Arabica plant, is a relatively new ingredient to weight loss products that has been getting strong attention; even being featured on the Dr. Oz program. This attention is not unfounded, green coffee bean extract has a number of health benefits, in particular as a weight loss aid.
How Does Green Coffee Bean Work?
Green coffee bean contains polyphenols, including chlorogenic acids, which, like grape seed extract and green tea, have antioxidant that help the body neutralize harmful free radicals. Research has also shown that the chlorogenic acid in green coffee bean has an antihypertensive effect on rats and humans that promotes normal blood pressure [1-3].
Unlike coffee beverages, green coffee bean extract is low in caffeine and is not a stimulant. Chlorogenic acids are also destroyed when coffee beans are roasted and their benefits are not available in coffee drinks.
Chlorogenic acids support the weight loss benefits of green coffee bean in a couple different ways. First, promote balanced blood sugar by inhibiting the release of glucose within the body. Secondly, chlorogenic acids boost the metabolic output of the liver, which burns more fat. This dual mechanism works to support lean body mass by hindering the absorption of fat and weight gain.
Research Indicates Weight Loss Benefits of Green Coffee Bean
In 2006, a study published in BMC Complementary and Alternative Medicine examined the inhibition of fat accumulation and weight gain in mice that were given green coffee bean extract. Researchers noted that the mice had reduced visceral fat content and body weight. It was concluded that green coffee bean extract may be effective against weight gain and fat accumulation by preventing fat absorption and activating fat metabolism in the liver [4].
In 2011, Gastroenterology Research and Practice published a meta-analysis of 5 studies, which had examined green coffee bean extract as a weight loss supplement. Although it was noted that more research was appropriate, it was also concluded that aggregate data showed a significant difference in body weight in the subjects of the studies who had supplemented with GCE, compared with placebo, and that evidence indicates that GCE can promote weight loss [5].
This conclusion was supported by an early 2012 study published in The Diabetes Metabolic Syndrome and Obesity journal that followed a group of 16 adults who supplemented with green coffee bean for a period of 12 weeks, without making any dietary changes. The results were significantly astounding. During this time, subjects lost an average of 10.5% of overall body weight and 16% of overall body fat, without any reported negative side effects [6]. Read more
The Health Benefits of Pomegranates
Organic pomegranate seeds or refreshing pomegranate juice is a delicious, refreshing snack! This slightly peculiar fruit has been thought to hold legendary powers for centuries.
Persians believe Eve actually ate a pomegranate when she plucked from the tree of knowledge in the Garden of Eden, not an apple. Ancient Egyptians buried their dead with pomegranates because they believed it offered eternal life. This fruit is also featured in mythology and tradition as a symbol of good tidings. Greeks break open a pomegranate at wedding celebrations and the Chinese eat candied pomegranate seeds for good luck.
Video: The Health Benefits of Pomegranates
Pomegranate Research
Researchers are discovering the truth surrounding the pomegranate’s powers, proving why this exotic fruit has claimed such a fabled place in cultures throughout the ages. Scientists conducting research on the many health benefits of pomegranates have made some incredible discoveries.
First, organic pomegranates are full of antioxidants. These are compounds and enzymes known for keeping low-density lipoprotein (LDL) or “bad” cholesterol from oxidizing and causing atherosclerosis, or hardening of the arteries [1]. Organic pomegranate seeds act a lot like aspirin, keeping blood platelets from sticking together and forming dangerous blood clots [2].
Antioxidants also buffer the effects of free radical damage to your cells caused by oxidation. Free radicals are produced by functions within the body and elements outside the body, such as radiation from the sun. You can’t stop free radical occurrence and oxidation but you can consume foods that help neutralize their potential damage.
Research also shows that eating organic pomegranate seeds and drinking pomegranate juice can increase oxygen levels to the heart [3].
Other studies reveal that, over time, organic pomegranates might help combat erectile dysfunction [4]. This super fruit might also reduce the redness of arthritis by slowing the enzymatic activity that breaks down cartilage.
How to Eat an Organic Pomegranate
The pomegranate is an intricate fruit that contains a maze of seeds inside an encapsulation of bark-like, inedible flesh. It may initially look daunting but there is an easy way to get to all those nutritious, sweet and juicy seeds.
1. Cut off the crown (you’ll see it) and discard in your compost pile.
2. Score and slice the rind all around, but don’t cut the rind all the way through.
3. Soak the pomegranate face down in cold water for about ten minutes.
4. While the pomegranate is still in the bowl of water, break apart the scored rinds, and remove the seeds from the flesh (the seeds will sink to the bottom of your bowl).
5. Remove the rind and membrane from the bowl with a sieve or spoon.
6. Drain the seeds with a colander and pat dry with a paper towel.
To get the most out of an organic pomegranate, eat the seeds while they’re at their freshest and juiciest. This is when their therapeutic powers are at their peak!
Some people suck the juice out and spit out the seed. This is a personal choice but most of the beneficial fiber comes from the seed so it is beneficial to eat it and a waste to ignore it. Organic pomegranate seeds are bursting with a delicious, pleasant, slightly acidic flavor that has all the sweetness of cranberries without the tartness.
I suggest sprinkling the seeds on a green salad or a fruit salad. You’ll be surprised at the awesome extra taste sensation this provides. You can add them to any recipe that calls for fruit or seeds, too. Pomegranates are often used in Middle Eastern dishes and make a great cranberry-style sauce.
Organic pomegranate seeds are also perfectly delicious eaten all by themselves.
Health Benefits of Organic Pomegranates
Organic Pomegranate Seeds
Packed with antioxidants equal to those in green tea and red wine, and especially loaded with vitamin C and potassium, pomegranates are believed to help:
- Lower Risk of Heart Disease [5]
- Lower Risk of Cancer, Especially Prostate and Breast [6]
- Lessen Symptoms of Diarrhea [7]
- Reduce Cholesterol [8]
- Control Your Weight [9]
- Fight Cell Damage [10]
Pomegranates are one of the few fruits where the juice is just as beneficial as the fruit or seeds. The peel, which you can’t eat, contains the most antioxidants, and they are released in abundance when the fruit is squeezed for juicing. Read more
