Let’s get dirty

In a previous post, Starting the year with a clean slate, I described a detox cleanse that I completed and some of the health benefits that I experienced as a result. After that post about cleansing, I was asked what I thought about probiotics. Since this question was asked within the context of a detox cleanse, I intend for this post to offer a simple, yet sagacious discussion about healthy bacteria and their role in digestion and overall health.

I consulted with intestinal expert and naturopathic doctor, Stockton Jacobs, of HealthE Coaching in Charleston, SC to help explain why we care about bacteria and how we can maximize their benefits to lead healthier lifestyles.

What are probiotics and prebiotics?

For those who have ever done a simple Internet search for probiotics, search results likely reveal that probiotics are good bacteria that can aid digestion. But perhaps what is not so obvious is that because of the broadly scoped impact of probiotics, they also contribute to overall health and well being. For example, probiotics can be beneficial to those who have symptoms of diarrhea, inflammatory bowel disease, food allergies, and lactose intolerance. Foods that naturally contain probiotics are live, active, cultured yogurt; miso (found in miso soup); and pickled vegetables.

Prebiotics, on the other hand, might not be as well known. These bacteria are found in the components of food that are not digested, and they help improve intestinal health by stimulated the growth and development of probiotics in the colon. Foods that contain prebiotics are onions, bananas, tomatoes, and Jerusalem Artichokes — a root vegetable that can be cooked like a potato.

According to Dr. Stockton Jacobs, there is an argument that human beings are so brimmed with these microorganisms that we are “walking bacteria.”

Because the body is composed of so much bacteria, Dr. Jacobs explains that subsequently, there is a delicate balance of health-promoting bacteria that must be preserved and thoroughly examined.

 Which bacteria is best for you?

If probiotics are good bacteria that are needed for optimal health, and if the argument can be made that we are copious amounts of bacteria in motion, then the implication is that many types of bacteria exist and could be delineated as either helpful, harmful, or both.  Should you now begin eating pickled vegetables and bananas for breakfast each day? Maybe, but not exactly. At HealthE Coaching, Dr. Jacobs advocates consuming well-established, matured cultures of probiotics that are found in traditionally fermented foods and even in the dirt found on fresh foods from healthy soils.

Determining the right probiotics and prebiotics for you requires a discussion of the microbiome, which is the composition of microorganisms (most of which are bacteria) that represent a person’s genetic makeup. Dr. Jacobs likens the microbiome to a forest:

“The terrain (quality of the soil, weather components, etc) in your forest greatly influences the types and quality of the species that will thrive, or just simply survive, there.  The ultimate health of that terrain, including the species that thrive there, affects the health of the forest.  If you want a vital, well-established forest, it’s not just about planting a few different trees; you need the right variety of trees, shrubs, weather components, even animals or plants we might consider weeds.  The resistant and resilient health of the forest develops over a long period. “

As Dr. Jacobs explains, the right varieties of nutrients depend on the unique composition of each individual. Adopting a narrow range of probiotics in the form of a supplement can actually replete the health of the forest, especially since most of the human microbiome is composed of bacteria. Therefore, look at the big picture if you want a healthy microbiome and ultimately an optimal picture of health long term.

Take the next step

Be aware that you have countless bacteria in your proverbial genetic forest that are working to keep you healthy and alive. As this awareness begins to take root, start to notice how your body responds to food, observe how you gravitate to or stay away from certain foods and why. Get help as you discover and cultivate your microbiome by consulting with your doctor to identify any concerns or changes that have occurred in your body since your last visit.

Try something new! As a parting gift to you and your microbiome, try the following recipe for Roasted Jerusalem Artichokes, which Dr. Jacobs shared. Jerusalem artichokes are high in iron, potassium and thiamine, but low in fat. They can help mitigate abrupt elevations of blood sugar, and therefore, this root vegetable can be helpful to people with diabetes. Plus, you can season them to your taste, and you can even eat the peels too! If these qualities make sense for you, then may your palate and your microbiome enjoy this tasty prebiotic.

Roasted Jerusalem Artichokes

4 cloves garlic, chopped
2 ½ tbsp extra virgin olive oil
1 ½ pounds Jerusalem artichokes
Kosher salt and freshly ground black
pepper to taste
1 tablespoon chopped parsley

1. Preheat oven to 500 degrees. Put garlic and oil in microwave-safe dish.
2. Cover with a paper towel and cook at half power for 2 minutes. Set aside.
3. Cut Jerusalem artichokes into golf-ball pieces. Put in a shallow roasting pan large enough to hold in one layer comfortably.
4. Cover golf-ball pieces with garlic and oil. Add salt and pepper and toss.
5. Cook about 20 minutes (tossing once or twice) or until tender.

Resources

Jacobs, S (2015) PREBIOTICS and PROBIOTICS, Support for Intestinal Health [handout]. HealthE Coaching, Charleston, SC.

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