Thanks for all the good luck wishes for my test! My brain is seriously still recovering. I think it went ok, but I guess I’ll find out when I get the test back. I’m a huge nerd, though, and I really enjoyed this past section on obesity, cardiovascular disease, and hypertension. They are all pretty related; it’s scary.
Sometimes life is all about the little things. Like…
yoga by candlelight + imogen heap
whole wheat dark chocolate pumpkin muffins
local Thanksgiving plans…my mom [aka head chef at home] is on board for a local food-focused turkey day celebration in Michigan.
As promised, part 2 of probiotics & prebiotics: consumer recommendations. Click here if you missed part 1.*
Prebiotics
- top prebiotics are inulin and oligosaccharides: seen most commonly in energy bars/cereal, yogurt, dairy & soy drinks, and breakfast cereals.
- benefits seen with intake between 5-7 grams/day
Probiotics
- should be tested in humans and proven to confer health benefits
- get your doctor’s approval if you have immune system issues
- check the expiration date: bacteria are live organisms!
- store probiotic-containing foods properly to preserve bacteria
*Some product examples…
Dannon Activia
Contains: Bifidum regularis aka Bifidobacterium animalis
Claims: clinically proven to help naturally regulate your digestive system in two weeks; reduce bloating and irregularity
Studies: funded several studies that showed 4-12 oz of Activia yogurt per day reduced transit time an average of 10-30 hours after 2 weeks [I’d like to know if any independent research was conducted]
Kashi Vive Cereal
Contains: lactobacillus acidophilus
Claims: promotes balance and digestive wellness
Studies: none; benefits not proven
Stonyfield Farm Yogurt
Contains: L. acidophilus, Bifidus, L. Casei, L. reuteri
Claims: fights viruses and bacteria assoc. with diarrhea, GI disease and harmful bacteria such as Salmonella, E. coli, Staphylococcus, Candida yeast, and other harmful microorganisms
Studies: L. reuteri shown to cut the rate of diarrhea by ~33% and shortened duration by ~ 1 day [Environ. Health 4: 25, 2005]; I’m trying to see if any other studies have been published.
Bottom Line: Probiotics and prebiotics can be beneficial, but it’s important to consider the processing of the foods they are found in [can affect viability of bacteria], the research behind the products [check product websites for proof that they are effective], and dosage [# of bacteria should be same as shown beneficial in clinical studies].
*taken directly from Kras’s slide presentation at FNCE this year
I know this information is still confusing, but hopefully I’ve provided some help in evaluating the products on shelves at your local grocery store. If anyone has heard of other studies on products not mentioned, let me know. What probiotic/prebiotic products do you currently consume?
I’m seriously in need of sleep, so I think I’m calling lights out right now. We learned in metabolism class that <7-8 hrs. of sleep per night is detrimental to health and hormonal regulation…super interesting information for another post.
Thanks for reading, friends!
p.s.
If you haven’t heard, Katie or CCV is donating her page-click earnings to charity…help a girl out by clicking the logo below!
