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Specialist Registered Dietitian in Belfast Supporting Gut Health, Weight Loss & Hormonal Health

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What You Need to Know About Probiotics and Their Health Benefits

What are Probiotics and What Makes them so Beneficial? As we are still in the awareness month of gut health I felt it may be helpful to focus on an area that many people want to know more about for improving their gut; Probiotics. Probiotics have been around since ancient times when cheese and fermented products were popular among the Greeks and Romans. They even encouraged each other to consume these for the potential health benefits. The word “probiotic” comes from the Greek word for “for life.” Jump to 1905, a Bulgarian physician and microbiologist Stamen Grigorov identified the first recorded probiotic, Lactobacillus bulgaricus, in Bulgarian yoghurt. This discovery was groundbreaking and has led to further research into the potential of probiotics for many years. Today, probiotics are widely used in healthcare and nutrition as a natural way to improve digestive health and overall well-being. So what are they? Probiotics are live microorganisms that have been researched and proven to provide health benefits when consumed from suitable sources in adequate amounts. They are commonly found naturally in food sources often fermented such as yoghurt, miso, tempeh, sauerkraut and cheeses. In recent years this can also be taken as a supplement and due to modern manufacturing a mass market of choice has “mushroomed” onto the probiotic shelves. Probiotics work by introducing beneficial bacteria into the gut microbiome which helps to maintain a healthy balance of microorganisms. This balance is important for proper digestion, nutrient absorption, and immune system functioning. Research has shown that probiotics can help to reduce inflammation, improve digestive health, and boost the immune system. Additionally, probiotics may also help to reduce symptoms of certain diseases such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Exploring the Different Sources of Probiotics and How to Properly Integrate Them Into Your Diet We know probiotics are found naturally in certain foods, such as yoghurt, sauerkraut and miso. But as mentioned they can also be taken as supplements in the form of liquids, pills or powders and even research has been carried out intranasally. I can’t cover them all as you would be really bored still reading in a few hours time! Suffice to say there are so many to choose from I often wonder is this more to do with confusing the consumer and encouraging them to keep buying new ones, and thus clever marketing, more money spent from repeat purchases. I really hope it is that we are just really lucky that the manufacturers are improving therapeutic doses, strains and delivery methods for all ages and stages of life. Most common types of probiotics Lactobacillus (Lactobacillus acidophilus) – This strain helps maintain a healthy balance between good and bad bacteria in your intestines. It’s also thought to help prevent diarrhoea caused by antibiotics.Bifidobacterium (Bifidobacterium lactis) – This strain helps improve lactose intolerance, boost immunity, reduce inflammation throughout the body (including in joints), help regulate blood sugar levels after eating carbohydrates like bread and pastas–and even reduce symptoms associated with irritable bowel syndrome (IBS). Just because they are common and frequently recommended in health food stores they are not always the best choice for many. Probiotics for Specific Conditions Probiotics are a good choice for anyone who wants to improve their health. They can help with digestion, immune function and even weight loss. But there are some specific conditions where probiotics are useful: Irritable Bowel Syndrome (IBS). This condition affects the colon or large intestine. It causes abdominal pain and bloating that may be accompanied by diarrhoea or constipation. Many people with IBS also experience gas and other symptoms like nausea or vomiting after eating certain foods. Studies have shown that taking certain probiotics while addressing the diet can help relieve these symptoms because they help balance out the bacteria in your gut–a process called “gut dysbiosis.” Our gut health programmes are uniquely designed for each individual to ensure probiotics are selected based on your specific requirements. Diabetes Type 2 prevention/treatment: Research has shown that taking certain strains of Lactobacillus rhamnosus GG (LGG) over time can reduce blood sugar levels in people who have prediabetes or type 2 diabetes mellitus (DM2). In one study published in Diabetes Care journal found that supplementing with LGG lowered fasting blood glucose levels by almost 10 percent compared to those taking placebo pills over six weeks period. Weight loss: Another study published in Obesity Reviews journal found supplementing with Bifidobacterium longum subspecies infantis helped reduce body fat percentage while increasing lean muscle mass. A snapshot of thousands of probiotics available. What Are Some Potential Side Effects or Risks Associated With Taking Probiotics? While the potential benefits of probiotics are well-known, there are also potential risks associated with taking them. These risks could include allergic reactions, interactions with medications, and changes in the balance of good and bad bacteria in your gut. Certain people may be at higher risk for adverse events due to various conditions. These include people with immunodeficiency, short bowel syndrome, central venous catheters, cardiac valve disease, and premature infants. These individuals may be more vulnerable to certain infections or other medical issues that can result from their medical condition. It is important to understand these risks before taking probiotics so that you can make an informed decision about whether or not to take them and discuss any potential risks with your healthcare provider. I think it is important to point out here that if your gut is doing as it should you have no unpleasant GI or health issues then leave it to get on doing what it does best and don’t interfere! Prebiotics and Synbiotics You may have heard of Prebiotics and synbiotics. These are dietary supplements that help to promote the growth of beneficial bacteria by providing food for the probiotic organisms, thus encouraging them to multiply.Prebiotics are non-digestible fibres that pass through your digestive system unchanged, but they act as fertilizer for probiotic bacteria in your intestines. They’re found naturally in foods like bananas, onions and

Stevia: A Sweet and Healthy Alternative to Sugar

stevia leaves

Stevia Do you have a sweet tooth but worry about the negative health effects of sugar? You’re not alone. Many people are looking for healthier alternatives to sugar, and one of the most popular options is Stevia. Stevia is a natural sweetener that has been used for centuries by indigenous people in South America. In recent years, it has gained popularity as a sugar substitute due to its many health benefits. In this article, we’ll explore what Stevia is, how it’s used, and the benefits it offers. What is Stevia? Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant. This plant is native to Paraguay and Brazil and has been used for centuries by indigenous people in these areas to sweeten tea and other foods. Stevia is a non-caloric sweetener that is 200-300 times sweeter than sugar, so a little goes a long way. It has a slightly different taste than sugar, but many people find it to be a pleasant and satisfying alternative. Steviol glycosides, don’t add calories or have an impact on blood glucose when ingested. Once they reach the colon, gut bacteria use the glucose molecules as fuel. This makes steviol glycosides an ideal choice for diabetics and those looking to reduce their calorie intake without sacrificing sweetness. Types of Stevia There are three main forms of stevia available on the market: liquid stevia extract, powdered stevia extract, and even whole stevia leaves. Each form has its own unique flavour and sweetness profile, making them ideal for different recipes and drinks. Additionally, each form has different levels of sweetness and health benefits, making them great options for those looking for a natural healthier alternative to sugar. How is Stevia used? Stevia can be used in many different ways as a sugar substitute. Here are some popular options: Benefits of Stevia: Cons of Stevia: FAQs: Q: Is Stevia safe? Yes, Stevia is considered safe for most people. It has been approved as a food additive in many countries. Q: Is Stevia suitable for baking? Yes, Stevia can be used in baking. However, as Stevia does not have the same chemical properties as sugar, some adjustments may need to be made to the recipe. Q: Does Stevia have any side effects? In general, Stevia is considered safe and has no significant side effects. However, some people may experience mild gastrointestinal symptoms such as bloating or gas if using the store-bought versions. Conclusion: Stevia is a natural sweetener that offers a healthy and versatile alternative to sugar. It’s low in calories, has antioxidant properties, and may even help lower blood sugar and blood pressure. With its many benefits, it is certainly another option for you to consider in your wide and varied diet. There are many to choose from, here at 121 Dietitian we have found that NKD Living Stevia and Erythritol a good option to start with for flavour and ease of use. Do let us know if you have one you enjoy.   If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below     If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal.     If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below     Before you go please check out our 121 Dietitian Shop created specifically for optimising your health.     Gillian x

The Health Benefits of Eating Eggs and How to Incorporate Them into Your Diet

health beefits of eggs

What are the Health Benefits of Eating Eggs? If you don’t already know, eggs are a great source of nutrition and provide a variety of health benefits. They are high in protein, contain essential vitamins and minerals, and can help reduce the risk of certain diseases. Eating eggs regularly as part of a varied and nutritious diet can help improve your overall health and well-being. In this blog, you will learn of the health benefits of eating eggs and why they should be part of your diet. Firstly why were Eggs considered bad for us? For decades, eggs have been the subject of controversy and debate. In the 1970s and 80s, they were linked to high cholesterol levels and salmonella poisoning, leading to a wave of negative press and public advice to avoid eating eggs. However, more recent research has revealed that eggs are actually a healthful food with numerous benefits for our bodies. In 1999, a groundbreaking study published in the Journal of the American Medical Association (JAMA) sought to challenge the long-held belief that egg consumption was linked to an increased risk of cardiovascular disease. The results of this study found no such link, leading to a paradigm shift in how eggs were viewed by medical professionals and the general public alike. This shift in attitude towards egg consumption has continued over two decades later, with many health organizations recommending moderate egg consumption as part of a balanced diet. In 2020 an observational study has stirred the pot again and has not been so favourable regarding eggs and heart disease! Many experts are sceptical due to the methods of data collection so it will be interesting to see what researchers come up with next!  For now, Eggs are definitely on the 121 Dietitian yum list, read on to find out why.. Egg Nutrition Eggs are packed with essential vitamins and minerals including calcium, iron, potassium, zinc, manganese, vitamin E, folate and many more, as well as being a great source of protein. They contain all nine essential amino acids, making them a complete protein source. Additionally, eggs are loaded with choline, an important nutrient that can help support many bodily functions including cardiovascular health and the yolks are one of the best sources of lutein, a pigment that has been linked to better eyesight and lower risk of eye disease. With their powerhouse of nutrition, eggs make a great addition to any healthy diet. For the protein and nutrients they provide, they are an inexpensive food group. If you are already a Boiled egg eater you will be delighted to know the following: Eating just one large boiled egg can give you 8% of your daily value (DV) of vitamin A, as well as 6% DV of folate, 14% DV of pantothenic acid (vitamin B5), 23% DV of vitamin B12, 20% DV of riboflavin (vitamin B2), 7% DV of phosphorus and 28% DV selenium. Eggs are an excellent source of several essential vitamins and minerals. 78 calories, 6 g of protein and 5 g of fat can be found in each egg, as well as trace nutrients which are important for overall health. Nutrients found in eggs include vitamin D, vitamin E, vitamin B6, calcium, zinc. How to Choose the Right Type of Egg for Your Diet Choosing the right type of egg for your diet can be a tricky task. With so many options available, it can be difficult to know which type of egg is best for you. Organic eggs, regular eggs, free-range eggs, cage-free eggs, pasture-raised eggs and omega-3 enriched eggs are some of the main types of eggs available in the market today. Each type of egg has its own unique benefits and drawbacks that should be taken into consideration when making a decision about which one to buy. Organic eggs we know are a healthier and more sustainable alternative to regular eggs. Eggs that come from hens are fed organic feed and are allowed to roam freely in their natural environment. These hens have access to fresh air, sunlight, and plenty of space for foraging. As a result, organic eggs contain higher levels of essential vitamins and minerals than regular eggs. Additionally, organic egg production is more humane and does not involve the use of antibiotics or hormones. For those looking for a healthier option that is also better for the environment, organic eggs are a good choice if you are able to spend the money as this can be prohibitive if consuming large amounts. Omega-3 enriched eggs are a type of egg that has been enhanced with additional omega-3 fatty acids. These eggs are produced by feeding chickens a diet that is rich in omega-3 fatty acids, such as flaxseed, fish oil, and algae. The resulting eggs have higher levels of omega-3 fatty acids than regular eggs and can be used as an alternative to traditional sources of dietary omega-3s. Omega-3 enriched eggs have been shown to have health benefits such as improved heart health, reduced inflammation, and improved brain function. They also provide an excellent source of protein and essential vitamins and minerals so a win-win. Caged eggs, also known as battery eggs, are eggs laid by hens that are kept in a cage. The cages used for caged eggs are typically small and restrict the hens’ movement. This type of egg production is controversial due to animal welfare concerns. Caged eggs have been banned in some countries, while others have implemented regulations to ensure that the hens receive adequate space and enrichment activities. It is good to know that more is being done to stop hen cruelty and to assist this further – selecting alternatives where possible is a good start. How to Incorporate Eggs into Your Diet Eggs are not only a super choice nutritional but so versatile and can be cooked in many different ways to create delicious dishes that are both nutritious and satisfying. From omelettes to frittatas, quiches to salads, and the infamous cloud bread!

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