You may not be able to feel it but your intestinal tract is teeming with intestinal flora --strains of bacteria that live inside of your intestine. The relative amounts of good or bad intestinal flora can have profound implications on health. One of the most effective ways to ensure that your intestinal flora is working for you -- and not against you -- is to eat foods that support the growth of good intestinal flora.
Background
The average human has approximately 100 trillion bacterial cells living inside the intestine, according to the March 2010 edition of the "Nature Reviews Immunology." Although many associate bacteria with infection and illness, your body actually need a thriving intestinal flora to stay healthy. Intestinal flora aids in digestion, boosts the immune system and helps drive out potentially harmful bacteria, including E. Coli. Certain nutritional factors can help you cultivate a healthy intestinal flora environment.
Probiotics
Probiotics are strains of benign or healthy bacteria obtained from food or from dietary supplements. Taking probiotics directly plants good bacteria in your intestinal tract.
The many benefits of taking probiotics include reduction of digestive issues, treatment of irritable bowel syndrome and reducing the rick of urinary tract infections, Harvard University reports. Nutrient-rich sources of probiotics include fermented dairy products, sourkraut, kimchi and soy sauce.
Prebiotics
Prebiotics are compounds in food that boost levels of the good bacteria already living inside your intestine. Prebiotics are not digested by your body but serve as a welcome food source for the bacteria already residing in your gut. Any fiber-rich food can help promote intestinal flora growth. MayoClinic.com cites garlic, flaxseeds, onions and berries as particularly good food sources of prebiotics.
Warnings
Although generally good for health, probiotics and prebiotics should not be taken by those with suppressed immunity. Like any new dietary supplement, check in with your doctor before taking prebiotic or probiotic supplements. While the research on probiotics is generally positive, not all strains are effective for promoting health and wellness, according to a review by the National Center for Complementary and Alternative Medicine.
References
- "Nature Reviews Immunology"; Immune adaptations that maintain homeostasis with the intestinal microbiota; L Hooper et al.; March 2010
- Harvard Medical School: Health benefits of taking probiotics
- MayoClinic.com: Prebiotics: What are they?
- National Center for Complementary and Alternative Medicine: An Introduction to Probiotics
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