By Dr. Maggie Luther
Nearly everyone has heard about probiotics. There is research that supports their use to ease digestive problems such as diarrhea, H. pylori and bloating; to boost immunity against colds, flu and common respiratory infections; to reduce cholesterol levels; and to reduce atopic eczema, allergies and asthma. If there is one natural supplement doctors are recommending these days, it is a well-sourced probiotic. Some of the most well-researched strains are bacteria Bifidobaceterium and the Lactobacillus family, as well as the yeast species Saccharomyces boulardii.
What We Know About Probiotics
Elie Metchnikoff is considered the “father of probiotics,” as he proposed in the early 20th century that ingesting microorganisms could be beneficial to human health. In his writing, The Prolongation of Life: Optimistic Studies, Metchnikoff pointed out what we now know to be true. There are numerous strains of beneficial bacteria that populate our gut and live on our skin. In fact, scientists now propose there are more microorganisms that live within and on us than there are human cells by a factor of ten to one.
These beneficial bacteria are believed to hold some very important jobs in our overall health. They reduce the number of harmful microorganisms, such as Clostridium difficile and Candida albicans, from taking up residence on our skin or infecting the digestive tract and subsequently causing disease. In addition, beneficial bacteria are believed to produce compounds that stimulate the body’s own immune response. This allows for proper immune development. The digestive tract contains the GALT, gut-associated lymphoid tissue, which accounts for about 70 percent of the human immune system. One other major factor that we now recognize about microorganisms is that they communicate with, and influence, human gene activity and expression.
When looking to purchase probiotics from the store there are a few tips to keep in mind:
Pick ones out that are stored in the refrigerator.
- Get a mix of Lactobacillus and Bifidobacterium, the former is for the small intestine and the later is for the colon.
- S. boulardii is most specific to traveling and preventing traveler’s diarrhea (this one does not need to be refrigerated).
- Get brands that list the entire species name out, so instead of just Lactobacillus, it should say for example Lactobacillus rhamnosus GG.
- Adults should get about 10B as maintenance, children 3-5B organisms per serving as maintenance.
Food as Medicine: Beyond Supplements
How did humans acquire probiotics before the advent of modern supplements? Yup, you guessed it: food! Humans have been making fermented foods since antiquity, and while some individuals might propose this was due to a lack of electricity for refrigerators or freezers, we are now beginning to see the direct benefits of fermented foods providing beneficial bacteria to our guts. For instance, the Lactobacillus family is in the lactic acid bacteria group. They convert lactose and other sugars into lactic acid. Fermented foods are rich in lactic acid and the Lactobacillus family of bacteria.
The list of fermented foods is numerous and I recommend investigating your local co-op or the natural foods section of your favorite grocery store. You may find kefir, yogurt, saurkraut, kimchee, nato, miso, sourdough, tempeh, beer, kombucha, pickles (non-vinegar), injera, mead, salami, prosciutto, crème fraiche, salted fish, and olives (non-vinegar). All of these foods share a common bond—the healing power of fermentation.
So whether you take a supplement or enjoy fermented foods, the bottom line is that we could not survive without these little buggers!!
Recipe Corner
An easy sauerkraut recipe you can make at home
Adapted from Nourishing Traditions (Sally Fallon).
1 medium cabbage (red or green)
2 tbsp sea salt*
1 tbsp caraway seeds
*The salt helps draw water out of the cabbage and it inhibits growth of harmful species of bacteria.
Directions:
- Shred the cabbage in a food processor or slice finely with a knife.
- Place shredded cabbage, salt and caraway in a bowl.
- Get a wooden mallet, small mason jar or use your hands. For the next 10-15 minutes you want to pound the cabbage mixture to begin to get the salt to draw the water out of the cabbage.
- At the end of this time. Place the mixture in a wide mouthed glass quart jar.
- Press the cabbage down.
- Add any necessary filtered water to make sure the cabbage is submerged in liquid. *The lactobacillus are anaerobic so we don’t want any cabbage exposed to the air, otherwise you just end up with rotted vegetables.
- Place a piece of wax paper on top of the cabbage, submerged in the liquid.
- Place something heavy on top of the wax paper such as a paperweight.
- Cover the open jar with a towel so no flies get in there and place in a dark corner of the kitchen.
- Everyday check on the cabbage. Use the paperweight to lightly press down on the contents.
- No cabbage should ever be above the fluid line.
After 3-5 days (longer if it is in a colder spot in the house) try the sauerkraut. If it is still fairly salty, leave for a few more days, checking regularly. If it is starting to taste tangy and sour, then you can put a lid on it and place downstairs in the cellar or in the fridge.
Sometimes a few of the top pieces of cabbage will taste a little funky if they were accidentally exposed to air. You can easily scrape this off to discard.
The sauerkraut will continue to develop over time, but at this point you can enjoy!
The best way to get the most out of fermented foods is to consume then regularly. Find three or four of your favorites and eat at least a little bit of one at each meal. To Your Health!
Dr. Maggie Luther specializes in holistic health and disease prevention. She runs a full-service naturopathic medicine clinic helping people with chronic conditions to add more health into their life, as well as educating individuals on what it takes to live a preventative lifestyle. Dr. Maggie loves meeting people where they are at on their journey to health and inspiring them to take the necessary steps it takes to live a health-promoting life. For more information contact Healthy Roots Natural Medicine at 617-245-0561 or visit www.healthyrootsnaturalmedicine.com.