Let s get cultured - Understanding our biome The value of cultured and fermented foods and fibers in our diet. by Peter Brodhead CN Brighter Day Natural Foods Market Best Fermented and cultured foods to include in our diet: Vegetables: You Tube : and the Art of Fermentation and Fermenting Vegetables with Sandor Katz Sandor Katz is author of the book Wild Fermentation and the Art of Fermentation Make your own cultured vegetables Sauerkraut - traditionally made with cabbage as the main ingredient - if purchased from a store only buy refrigerated sauerkraut it contains the live bacteria (probiotics) - off the shelf has no live bacteria Kim Chi - Korean Sauerkraut - usually made with cabbage or nappa it also comes in varieties made from Daikon radish and small cucumbers - usually spicier and if purchased from a Korean market it has fish sauce in it Fermented soy products: Miso paste - again only purchase from the refrigerator - when using miso as a soup stock - add it only after the water temperature is well below boiling - so you don t kill the culture Tempeh - is a fully cultured soy product originally from Indonesia - the proteins in Tempeh are far more digestible than from Tofu - there are many great ways to cook with Tempeh. Tamari - is the traditional soy sauce and is made from the liquid that forms when miso is being made - it is the most preferable form of soy sauce to use as a condiment Natto - is cultured from soy and popular in Japan - it has a very intense smell and flavor and strange texture - okra like stringy - the lindberger cheese of soy Kombucha - made from adding a Scobie to Black Tea or Green Tea with sugar - the Scobie is a mixture of beneficial yeasts and bacteria that converts the tea and sugar into a very healthy probiotic beverage. Dairy based: Yogurt - always look at the label for active cultures Kefir - yogurt on steroids as I call it - has a larger variety of probiotic bacteria and beneficial yeasts usually 12 or more strains and is a great support for the digestive system Sourdough Breads German Sourdough Rye is fermented and contains both Inulin and FOS and is a great source of fiber.
Butyric Acid gives the colon cells energy so they can do their job. Certain cheeses and butters are rich in Butyric Acid such as Parmesan, Emmentaler Swiss Cheese and Butter. Butyric Acid helps prevent Colon Cancer and is very therapeutic for persons with colon health problems like Ulcerative Colitis. Fibers - fiber is what your beneficial probiotic bacteria eat! Eat plenty of high fiber foods and you will always be feeding your probiotic bacteria. The 2 best types of fibers that feed your biome are Inulin and FOS Inulin is a Fructan Glycan Polysaccharide comprised of linked units of Fructose - that is the technical term - it is found in numerous foods and specifically feeds the bifidobacteria in the large intestine and enhances the production of Butyric Acid in the colon. Inulin is found in Chicory root, Burdock root, Dandelion root, Jerusalem Artichokes, Garlic, Leeks, Onions, Wheat, Rye, Barley, Bananas. New Orlean s style coffee is made from 50% Chicory root so it is an excellent probiotic drink. Natural Coffee substitutes such as Dandy Blend, Pero, Cafix act. have high amounts of Inulin in them. FOS - Fructooligosaccharides are a group of non-digestible oligosaccharides composed of one molecule of sucrose and 3 molecules of fructose. Consuming 1 to 4 grams of FOS a day can increase the number of beneficial bacteria in both the small and large intestine by 10 fold! FOS is converted to butyrate, a short-chain fatty acid that nurtures gut cells and improves colonic integrity.* It also increases uptake of minerals like calcium and iron. FOS is found in Jerusalem Artichokes, Chicory root, Leeks, Onions, Garlic, Tomatoes, Oats, Rye,Beer, Asparagus, Probiotic Species: There are 2 groups of probiotics that live predominantly in either the small intestine or the large intestine (colon) Lactobacillus species best known as Acidophilus species live in the small intestine - t Bifido or Bifidus species live in the large intestine. When we are born we have mostly bifidus species in our GI tracts - C-section babies are born without these beneficial bacteria which they would normally get from the birth canal at birth. As we get older 50+ years of age we need more bifidus bacteria. Beneficial Yeasts are also important and can prevent diarrhea and support immunity. Lactobacillus species Lactobacillus acidophilus is one of the most prominent micro-organisms found in the small intestine. L. acidophilus. this is the colonizer, the inhabitant that constitutes the first line of defense against alien invaders as opportunistic organisms like yeasts L. acidophilus produces lactic acid as well as natural antibiotics which enhance immune functions. L. acidophilus has been shown to inhibit the growth of pathogenic bacteria such as Salmonella, Shigella, S. faecalis and E. coli. Moreover, studies have shown that L. acidophilus is effective in reducing lactose intolerance, reinforcing the immune system, as well as reducing cholesterol levels and risks of cancer.
Lactobacillus brevis- Research studies have shown that L. Brevis decreases intestinal permeability, improves intestinal micro flora, and has a positive effect on the intestinal immune system. Lactobacillus bulgaricus is a transient (non- implanting) strain from dairy origin that carries out important protective functions on its way through the intestinal tract. Traditionally, L. bulgaricus is found in yogurt along with S. thermophilus. It enhances the digestibility of milk products and other proteins, helps to produce natural antibiotic substances, and to clean the colon without disrupting friendly bacteria. Results of studies indicate that L. bulgaricus produces interferon, a substance that can improve the body s natural response to infection and disease. Additional studies have also demonstrated the benefits of L. bulgaricus in cases of acute diarrhea and lactose sensitivity. Lactobacillus gasseri- This super strain has been shown to be the most effective against the widest number of pathogens. It produces extremely effective natural antibiotic substances that can inhibit 11 known disease-causing bacteria. It has also been proven to inhibit yeast infections, improve chronic constipation and/or diarrhea aid in nutrient uptake and prevent food poising by targeting the harmful bacteria. The DDS strain is highly recommended for overall daily maintenance. It fights candida overgrowth, and is helpful to those with food, chemical, or environmental sensitivities. It adheres naturally to the walls of the intestine without harming the intestinal wall. Lactobacillus casei is a bacteria commonly used for milk fermentation and is naturally occurring in the mouth and digestive tract. L. casei breaks down carbohydrates and inhibits the growth of pathogenic and putrefactive bacteria in the small intestine. L. casei has been studied for its anti- microbial effects, its efficacy against cancer cells and its role in cellular immunity. It has also shown to be helpful in treating diarrhea caused by antibiotics and viruses. It has potent protective activity against the potentially lethal Listeria bacteria than any other bacteria. L. casei is being studied for use as a vaccine against sexually transmitted diseases, and also for use with tumors in cancer patients. Lactobacillus paracasei- This lactic acid bacteria (LAB) is both acid and bile resistant and thus survives the journey through the gas- trointestinal tract and into the intestines very well. Recent research indicates that L. paracasei is effective in the prevention and treatment of certain types of diarrhea. Research studies also have focused on L. paracasei s ability to alter the activity of the intestinal micro flora, modulate the immune system, and perhaps reduce the risk of come cancers. Lactobacillus plantarum- This strain is the dominating bacterial species in most naturally fermented foods. It is a lactic acid producing Gram-positive bacterium that has been used for centuries for food preservation. It is commonly found in many fermented foods including yogurt, sauerkraut, pickles, brined olives, Korean kimchi, as well as cheese, and sausages. Plantarum is also found in human and animal gastrointestinal tracts and saliva. It is an excellent alternative to antibiotics., and makes use of ti s
potential to block receptor sites for gram-negative bacteria. L, plantarum is capable of metabolizing semi resistant fibers, such as onions, artichoke, wheat, oat, rye, bacteria bananas, and yeast. it is also an important tool in anti-microbial defense and is effective both against extra-and intercellualr pathogens. It secretes the naturally occurring antibiotic lactolin, and has beneficial anti-microbial activities. This probiotic is being studied for its efficacy against allergies, cancer and irritable bowel syndrome. Lactobacillus rhamnosus is one of the most important probiotic strains for the health of the adult digestive tract from the mouth to the small intestine. It is primarily found in the small intestine and vaginal tract and is beneficial in inhibiting the bacteria involved in vaginal and urinary tract infections. L. rhamnosus has a high resistance to bile salts and stomach acid and therefore grows prolifically. It protects against the invasion of harmful microorganisms by stimulating gut lining cells to produce mucin, a mucous coating that also prevents toxins from reaching the blood. It provides excellent control over putrefactive microbes, and effectively inhibits disease-causing pathogens. One of the most intensively studied strains of Lactobacillus, it has been shown to stimulate immune responses, enhance the effectiveness of oral vaccinations against rotavirus and serve as an oral therapy for viral gastroenteritis. It has been associated with the alleviation or prevention of disorders such as lactose intolerance, viral and bacterial diarrhea,adverse effectors of abdominal radiotherapy, constipation, inflammatory bowel disease, and food allergy. It has been shown to inhibit the growth of tumors. It is an organism of human origin that survives in the gastrointestinal tract, and has evidence proving its ability to inhibit the formation of human colon cancers. One researcher reports, L. rhamonsus may be considered as one of the most important lactobacilli, if not the best. Lactobacillus salivarius is found in the mouth and in the small intestine and has been shown to improve bleeding gums, tooth decay, bad breath, oral thrush and canker sores. L. salivarius produces B vitamins, enzymes and lactic acid, breaks down proteins and has strong anti- microbial effects which have been demonstrated clinically. This particular microorganism has the unique ability to eradicate the dreaded Helicobaterpylori (H-Pyori) bacteria, which is considered a major cause of peptic ulcers. It interferes with the normal defenses against stomach acid and/or produces a toxin that contributes to peptic ulcer formation. L. salivrius was discovered by researchers to be able to produce a high amount of lactic acid and thus completely inhibit the growth of H. pylori and reduce associated inflammatory response. It is also effective against pathogenic organisms such as Salmonella typhimurium.
Bifidus Species Bifidobacterium bifidum is found primarily in the large intestine. As a producer of B vitamins, B. bifidum helps the body in the completion of its digestive process, specifically, in the absorption of calcium, iron, magnesium and other vitamins and minerals. B. bifidum produces lactic and acetic acids, which lower the intestinal ph and inhibit unfriendly bacteria from growing. Recent studies have shown that B. bifidum can reduce the incidence of acute diarrhea in infants and is beneficial in the treatment of inflammatory bowel disease. With regular use, B. bifidum can improve immunological and inflammatory responses in seniors. Bifidobacterium breve colonizes the large intestine and is a producer of lactic and acetic acids that inhibit the growth of undesirable bacteria. It enhances immune responses against various pathogenic antigens and has been shown to repress the growth of ulcer-inducing bacteria. Recent studies have demonstrated that B. breve can colonize the immature bowel of infants very effectively and is associated with better weight gain in very low birth weight infants. Bifidobacteria breve has proved effective in lowering cholesterol by 104 points in a three month study performed at the G.B. Pant hospital in New Delhi, India. There was a highly significant reduction in the LDL cholesterol levels, and a small but significant increase in HDL cholesterol levels. Use of this microorganism is an attractive alternative to drug therapy since there are no side effects. It also provides an excellent preventative effect against various diseases of the intestine according to one researcher. Bifidobacteria infantis- is the most important microorganism found in the large intestine of infants and has been validated as an effective adjunct therapy in the treatment of acute diarrhea. This strain is part of an important group of microorganisms, which are considered to exert a range of biological activities related to human health. One aspect is the inhibitory effect of B. infantis on invasive pathogenic bacteria such as E. Coli.also pathogens such as Clostridia, Salmonella, and Shigella. B. infantis has been shown to stimulate the production of immuno-modulating agents. Although the mechanism of the anti tumor activity is unclear, it clearly produces compounds with anti proliferative activity useful in the prevention and therapy of solid tumors like breast cancer. Bifidobacterium lactis- Research studies have shown B. Lactis has significant immunological effects. This strain resists acid digestion and the action of bile salts, survives intestinal transit and reaches the colon in significant numbers. This strain also helps constipation, helps prevent diarrhea, especially in children, and decreased chronic inflammation of the sigmoid colon. In addition, its antimicrobial properties decrease the effects of negative bacteria, especially clostridia. Bifidobacterium longum colonizes the intestinal tract in very large quantities and plays a direct role in preventing invasion of pathogenic and putrefactive bacteria. B. longum breaks down bile salts, helps to synthesize B-complex vitamins and has been studied for its anti-carcinogenic activities. It also stimulates the immune system, through its
effects on immunoglobulin A (IgA). B. longum produces lactic and acetic acids that lower the intestinal ph and inhibit the growth of undesirable bacteria. In clinical studies, B. longum has been found to improve lactose digestion and constipation. Bacon eaters note: researchers report that B. longum was able to eliminate the nitrates commonly found in foods ingested my humans. Normal levels of nitrates ingested by humans not able to destroy this strain. It may also significantly inhibit the development and growth of colon, liver and breast cancers in laboratory animal models. Lactoccus lactis- L. lactis is a natural antibiotic, which reduces the ability of pathogenic bacteria to grow and cause infection. It is especially effective against the bacteria Listeria monorytogenes, which cause severe food poisoning. Streptococcus thermophilus- The antioxidant activity of this strain scavenges the body for free radicals which increase in the body as a result of aging, stress, antibiotics, consumption of sugar, antibiotics, chlorinated water and other chemicals and toxins. It displays anti tumor activity especially as related to colon cancer cell growth. It has been shown to inhibit ulcer formation in rats, and is effective in the treatment of diarrhea as well as intestinal and vaginal infections.