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 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
Natures Own NOW-P344 Cherry-C: Vit C From Acerola 60 Caps
The fruit of the acerola cherry tree is rich in Vitamin C and flavonoids
Acerola cherry being one of the richest-known natural sources of Vitamin C
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5 Reasons to Eat your Green Vegetables!
“Eat your Greens” How many people are fed up hearing this in their lives!! Green vegetables are notoriously disliked by all age groups and this makes me sad, but I completely understand why. The data I gather from advising thousands of people gives me expert insight. And as you probably guessed, the largest percentage of dislikes stems from being forced to eat these as a child. Definitely, bland, boring over-cooked bitter vegetables do not appeal and should not be on the menu at any age! Green vegetables and especially green leafy vegetables are full of important health-improving benefits which we need to be serving daily – cooked nice. 5 Health Benefits of eating Green vegetables Green vegetables assist in feeding your good gut microbiome – essential for multiple benefits, especially if you have dysbiosis, irritable bowel syndrome, autoimmune conditions and much more. Green vegetables can assist your blood sugar levels – the nutrients are involved in numerous actions with the help of fibre, Vitamin C, magnesium, Vitamin K. If you are Diabetic, pre-diabetic or have metabolic syndrome it’s time for a rethink. Bones – Green vegetables are excellent providers of non-dairy calcium and vitamin K, boron, manganese all essential for strong and flexible bones. Check out my YouTube video on Osteoporosis Green vegetables can assist in weight loss – we know from studies that obesity is linked to diabetes, heart disease, high blood pressure and cancer. Eating good quality nutrients from your food is the key to long-term weight loss success and keeping healthy. Green vegetables provide a plethora of nutrients with fibre, phytochemicals, vitamins and minerals while providing very low amounts of energy. You can learn more by watching my weight loss for life series. Green vegetables for wrinkles. Vitamin E is an antioxidant we know protects skin cells from free radical damage from the environment and the sun. Folate is a vital nutrient for DNA repair and new cell growth. Green leafy vegetables are rich in these and beta-carotene which is a super antioxidant known to renew and repair the skin. Is it OK to eat fruit instead of vegetables? Fruits are amazing for multiple nutrients but should not take the place of vegetables. They should be consumed in moderation. Fruits contain natural sugars that if eaten to excess may derail your nutrient balance. What should I eat if I don’t like greens? Thankfully it is easy to re-establish or start to like eating greens! As a Dietitian I teach people how to be able to add 3-4 of these each day into their diets. It takes a little time and some great recipes but improving the gut bacteria allows for the brain and gut to work together and this is where the magic happens! What green vegetables are good for weight loss? All green and colourful vegetables are important for weight loss. Some green choices can include Spinach, Kale, Rocket/Arugula, Lettuce, Bok Choi, Pak Choy, Broccoli, Sprout, Asparagus, green peppers, Cucumber, cabbage, and watercress. What green vegetables can I eat every day? All! The more the merrier as long as you are getting sufficient good quality proteins, fats and carbohydrates. Should you eat green vegetables every day? Absolutely. If you take a blood thinner warfarin it is really important not to stop eating these if they are part of your normal diet. We know warfarin works best when the level of vitamin K in your body stays the same. So if you typically eat leafy greens, you can continue to eat your usual serving. Is drinking your greens the same as eating them? Blitzing vegetables is a useful way to add in greens just make sure you use the whole vegetable, stalks etc as this is the fibre-rich part. Powdered greens have been big business in recent years. If you have the money to spend on them they may assist you if needing more nutrients. But be mindful they do contain many add-ins that you may find change your gut bacteria. If these probiotics are not right for you or the amount of added fat-soluble vitamins are high, these may be stored in excess in the body if not required – not really what you want. In my professional opinion, sporting or highly active people are the ones who may find these helpful. And finally greens from top to bottom! Green vegetables for eyes Green leafy vegetables can assist with preventing age-related macular degeneration and cataracts. The human body cannot make lutein or zeaxanthin; they must be consumed. Spinach, kale and broccoli are leafy green vegetables rich in both lutein and zeaxanthin and vitamin C. These antioxidants act as a natural sunscreen for your eyes and they protect your eyes from harmful UV rays. Green Vegetables for Constipation Constipation- Green vegetables are essential as part of a healthy dietary intake each day as the expandable fibre absorbs water as it passes through the bowel and triggers a regular bowel motion relieving possible constipation. The softening action of the insoluble fibre decreases pressure inside the intestinal tract and may help diverticular disease/diverticulitis. Check out my YouTube Video on Constipation. So if you are still keen and green and … Need help optimising your foods or are unsure of how to change your eating habits? please contact us. We would love to help you or your family and friends with any nutrition-related queries big or small. In the meantime do please check out our 121Dietitian Shop for specially selected choices created for you. If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed]
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Nature Kitchen Indian Curry Gourmet Spice Seasoning Selection Mix Gift Set Kit. 9X Gluten-Free Herbs and Spices for…
PERFECT SPICES: Excellent set of 9 spices essential for Indian Curry cooking. Perfect to add some excitement to your everyday dishes. Family favourites already blended for you
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