Written by John Immel, Asheville, NC

About gut flora

The average, normal, healthy bowel contains an estimated 100 trillion microorganisms from over 500 different species. Normally, this ecosystem deters and displaces growth of harmful bacteria. When your gut ecosystem is imbalanced, harmful (and even beneficial) bacteria proliferate causing health problems. Indigestion, including gas, is the most common sign of intestinal imbalance and fermentation in the gut. Gut imbalance, called "intestinal-intoxication" has been implicated in emotional changes, allergies, IBS, diarrhea, and other disorders.

The most common cause of gut imbalance is transient weakness in digestion. Anything that weakens digestion can alter the balance of gut flora, including stress, dehydration, inflammation of the gut, eating difficult to digest foods, and constipation, etc. Other causes include antibiotics, which kill both the good organisms and the bad. The sterility left behind by antibiotics can lead to unchecked growth by harmful bacteria that otherwise would not be able to compete with normal gut flora.

Since micro-organisms of the gut change according to locale, travelling 100 miles from home can disrupt gut flora. Food poisoning, ingestion of parasites and other infections are other causes of an imbalanced gut.

About probiotics

Probiotics are a method for restoring the delicate balance of beneficial bacteria in the gut. The word comes from the latin prefix 'Pro' meaning 'for' and the Greek word 'bios' meaning 'life'. The term was coined in 1953 as a contrast to antibiotics, which translates to 'against life'. The most common definition of probiotic was given in 1989: "A live microbial food supplement which beneficially affects the host animal by improving its intestinal microbial balance."

The idea behind probiotic is to eat good bacteria. Ingesting bacteria may seem counter-intuitive to some, considering all the bad press infectious bacteria receive. But there are a myriad benefits to eating 'good bacteria.' They displace the bad bacteria, aid digestion and nutrient absorption, and contribute to immune function.

Clinical studies have shown the effectiveness of probiotic therapy in several illnesses of the GI tract, such as infectious diarrhea. They have been shown to delay the development of allergies in children, and prevent vaginal and urinary infections. There is currently no consensus among the medical community as to the effectiveness of probiotics, and individual results may vary.

Selecting a probiotic

Probiotics can be food or a dietary supplement. Some common foods that may contain live cultures include:

• Yogurt, sour cream, kefir and other fermented dairy products
• Sauerkraut, kimchi
• Pickles
• Miso

Since most probiotics are sold as dietary supplements, not drugs, they do not undergo the testing and approval process that drugs do. Some important things to note when choosing a probiotic:

• Health benefits strain specific. Check which species are contained in the probiotic.
• The CFU (colony forming units) give you a measure of the quantity of bacteria you are consuming.
• Most bacteria cannot survive the harsh environment of the stomach. Select a capsule with a special enteric coating to make sure the bacteria survive until they reach the small intestine.
• Check whether or not the probiotic needs refrigeration.

Note on probiotics and Ayurveda I find probiotics work best for Kapha clients and those with strong digestion. If digestion is chronically weak, as in many Vata constitutions, the bacteria in the probiotic proliferate out of control, causing gas, bloating and more indigestion.

Pre-biotics

Prebiotics are foods or supplements meant to feed the bacteria in the gut. Prebiotics can also be taken alongside probiotics. Inulins are common prebiotics, oligosaccharides occur naturally in most plants. They are subtly sweet, and can be used to replace sugar, fat, and flour. They are often used to improve the flow and mixing qualities of powdered nutritional supplements. Foods that are high in inulin include:

• Agave (Agave spp.)
• Banana
• Burdock (Arctium lappa)
• Chicory (Cichorium intybus)
• Dandelion (Taraxacum officinale)
• Garlic (Allium sativum)
• Jerusalem artichoke (Helianthus tuberosus)
• Jicama (Pachyrhizus erosus)
• Onion (Allium cepa)

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