Extension Communications |
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6/5/03 For immediate release Contacts: Probiotics--Good-for-the-Gut Bugs AMES, IOWA---Avoiding foods with high bacterial counts is a primary food safety rule. But an Iowa State University Extension nutritionist suggests choosing certain foods because they have high amounts of bacteria or encourage the growth of beneficial bacteria. "Yogurt and buttermilk are examples of 'good' bacteria, while oats and flax are examples of foods that help those 'good' bacteria thrive in the human gastrointestinal tract," said Ruth Litchfield. "Good health depends partly on maintaining a desirable balance among the trillions of bacteria that naturally occur in the human gut." Researchers use the term 'probiotics' for the 'good' bacteria, such as lactobacilli and bifidobacteria, that are present in sour cream, buttermilk, yogurt, powdered milk and frozen desserts. Additional foods that contain lactic acid bacteria are kefir, tempeh, miso, kim chi, sauerkraut and other 'fermented' foods. "These probiotic foods help lower the frequency and duration of diarrhea associated with antibiotics, rotavirus infection, chemotherapy and to a lesser extent, traveler's diarrhea. They also have been found to stimulate the immune system while discouraging pro-cancerogenic enzymes in the colon," said Litchfield. The second category is known as 'prebiotics' and includes inulin and oligofructose. Both are found in many fruits, vegetables and whole-grain foods. They also are used commercially to add fiber to foods without adding bulk. "Prebiotics, such as oatmeal, flax, barley and other whole grains, provide the fermentable dietary fiber needed to help maintain a desirable environment for the probiotics in the human gut," said Litchfield. "Other food sources of prebiotics include onions, kale and other greens, lentils, beans and other legumes, berries, bananas and other fruits." Preliminary evidence exists for linking both probiotics and prebiotics to cancer prevention, reduced allergic symptoms, reduced cholesterol and triacylglycerol plasma concentrations and relief from constipation and irritable bowel syndrome. "You could say that prebiotics are just one more reason to consume more fruits, vegetables, and whole grains," concludes Litchfield. -30- Optional sidebar For more information about probiotics and prebiotics, check these Web sites: University of Michigan Health System The Probiotics web page -30- |
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