Health and Immunity Through What You Eat By Jill Nussinow, MS, RD, The Veggie Queen

 I am convinced that probiotic use in most people can enhance their immunity, promote regularity, lessen gas and bloating, and yes, even enhance their sex life! JoAnn Hatner, MPH, RD, author of Gut Insight

 Probiotics are big business which is why you see so many TV commercials and advertisements for them – people have tummy troubles regularly.  25% of people say that they do.  What are probiotics? Do they work?

 Think of your gut as your immune system's command center — responsible for the regulation of your responses, particularly of inflammation.  70 % of immune function takes place in your gut  It makes sense as this is where the body encounters the majority of pathogens.  Inflammation serves a protective role responding to tissue injury or infection so that you can heal.

 We have 10 times the amount of microbial cells than total other cells, with 500 types of microorganisms which mostly reside in our gut.  They perform digestive and defensive roles against chronic inflammation and decreasing reactions to allergens plus B Vitamin synthesis.  Inhibit the growth of disease causing bacteria

 A 2001 report by the Food and Agricultural Organization of the United Nations and the World Health Organization in The report defined probiotics as “live microorganisms which, when consumed in adequate amounts, confer a health benefit on the host.”  YOU are the host

A probiotic:  is a microbial organism which is not harmful (pathogenic)  remains viable (alive) during processing and shelf life of the food  must survive digestion and remain viable in the gut  is able to bring about a response in the gut  is associated with health benefits. As with most things in science the criteria are continuing to develop.

 Nondigestible food ingredients that selectively stimulate the growth and/or the activity of beneficial bacteria in the colon and improve health.

 They’ve been around in various forms for thousands of years. Currently popular ones are: yogurt, kefir and cheeses, and other foods such as sourdough bread, dill pickles, sauerkraut, kim chi, chocolate, tea, beer, and wine.  New products made with added cultures include soy products, cereal, energy bars, specialty drinks and infant formula.

Prebiotic Stars and Prebiotic Potentials Fruitsapple, banana*, berries, raisins, Vegetables onion*, garlic*, leeks*, Jerusalem artichoke*, globe artichoke*, asparagus*, chicory root*, burdock*, yacon*, jicama, tomato, greens, spinach, collard greens, chard, kale, mustard greens, dandelion greens*, salsify* Legumeslentils, dry beans, chickpeas and peas Whole Grains whole wheat*, barley*, rye*, oats, brown rice, whole grain corn, buckwheat Seedsflaxseed, almonds These foods have been documented in the scientific literature as sources of inulin and oligosaccharides (nondigestible fermentable carbohydrates).

 Takes place in lower bowel, produces acids and gases and results in benefits.  Decreases pH level –more acid, less disease bacteria-friendly environment  Short chain fatty acid production enhances beneficial bacteria –might have effect on colon cancer  Enhanced mineral absorption – increased calcium and magnesium  Might help lower cholesterol  Might help stabilize blood glucose levels  Enhances immunity and positive immune response  Usually helps with bowel function and elimination

 Daily as prebiotics in your diet, cultured vegetables, foods with probiotics added such as  Good Belly is the only vegan and soy-free probiotics – good belly shots contain L plantarum 299 w  Wildwood/Pulmuone Probiotic soy milk – contains chicory fiber Probiotic soyogurt – contains S. Thermophilus, L Bulgaricus, L. acidophilus, L Casei, L Rhamnosus, B Bifidum, L Lactis Probiotic hummus – L acidophilus, Bifidobacterium spp, L casei  Drinkable soy yogurt  Other Soy Yogurts – Nancy’s  Attune Dark Chocolate Probiotic Bar – all other Attune Products contain dairy, *6.1 billion Probiotic cultures (Bifidobacterium lactis HN019, Lactobacillus acidophilus NCFM, Lactobacillus casei LC-11).

 What is the best way to get your prebiotics and probiotics?  Vegan Probiotics from around the world: Most known here are: Miso and Natto from Japan Kimchi from Korea Kombucha from Russia Sauerkraut from Germany Curtido from El Salvador You can make your own water kefirs and fermented vegetables

 Take under medical or nutrition supervision  All of Natren’s Dairy-Free POWDERS are Vegan; i.e. Mega Dophilus Dairy-Free and Bifido Factor Dairy-Free powders and Natren’s unique green formula, Mega Vegi-Dophilus, powder are all VEGAN. Take 1 tsp. a day of each, up to three times a day for rapid results.  Note: Digesta-Lac Dairy-Free is only available in Veggie-caps, not in powder form.  gan-probiotic-options/ gan-probiotic-options/

 For Research Updates: probioticswatch.com/ probioticswatch.com/  International Association for Probiotics and Prebiotics  US Probiotics  Gut Instinct by JoAnn Hattner,

 Jill Nussinow, MS, RD, The Veggie Queen  You can find the recipe for making sauerkraut on my website at rmentedfoodssauerkraut rmentedfoodssauerkraut  And how to make pickles at:  e-to-ferment-pickles e-to-ferment-pickles