- juli 18, 2015 om 1:35 pm #132379
Currently, there are three major types of prebiotics that are well documented: Inulin, oligosaccharides and arabinogalactans. Examples of food sources that contain prebiotics are:
Coconut meat and flour
Flax and chia seeds
Inulin and oligosaccharides are short-chain polysaccharides, or chains of carbs, which act at different locations in the colon, ensuring complete intestinal health. By increasing and maintaining the populations of good bacteria, the body is less susceptible to pathogenic bacteria and yeast that can lead to a diverse range of negative health consequences.juli 18, 2015 om 1:45 pm #132382
Mounting research suggests your microbiome may actually be one of the preeminent factors determining your overall longevity.
So far, a number of health conditions and chronic diseases have been linked to the makeup of your microbiome, as has several specific benefits, including the following:
Elimination of chemical toxins Production of vitamins and amino acids (protein precursors), and the absorption of minerals
Behavior, mood control, and mental health: Beneficial bacteria may serve the same role as antidepressants and anti-anxiety drugs. In one study,6 people who took a multi-strain probiotic for at least four weeks reported a lessening of rumination—recurring, persistent thoughts about something distressing that has or may happen, which tends to create anxiety.
Insufficient amounts of gut bacteria has been linked to “high-risk behavior,” and 90 percent of the neurotransmitter serotonin is also manufactured in your gut, which is thought to play an important role in mood control and depression Obesity: Infants exposed to antibiotics within the first three years of life may be predisposed to obesity. Mice given antibiotics during infancy grew up to be 25 percent heavier, and had 60 percent more body fat than the controls.7,8,9
Four species of gut bacteria in mice found to be of particular importance with regards to metabolism are Lactobacillus, Allobaculum, Rikenelleceae, and Candidatus arthromitus—the first three of which are also found in the human gut
Crohn’s disease. Patients with Crohn’s have been found to have lower than normal levels of Faecalibacterium prausnitzii in their guts10 Type 1 diabetes (an autoimmune disease) in young children tends to be preceded by a change in gut bacteria. Research has also found that certain microbes can help prevent type 1 diabetes, suggesting your gut flora may indeed be an epigenetic factor that plays a significant role in this condition
Type 2 diabetes: Certain types of bacteria and body fat produce a heightened inflammatory response that contributes to the metabolic dysfunction associated with type 2 diabetes11 Autism may be exacerbated or even caused by certain bacteria. Autistic children have distinctly different microbiome compared to healthy children, with notably fewer healthy bacteria such as Bifidobacterium. Autistic children also have markedly higher levels of toxic volatile organic compounds (VOCs)12,13
Brain diseases. Dr. David Perlmutter explores the compelling connection between the microbiome and brain health in his book, Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain for Life, connecting it to a number of neurological diseases, including Alzheimer’s Food allergies. Clostridia helps prevent sensitization to food allergens, recent research14,15 shows. Immune responses to food allergens were reversed once Clostridia bacteria were recolonized.
Using genetic analysis, it was determined that Clostridia instructs immune cells to produce a signaling molecule called interleukin-22 (IL-22), which reduces the permeability of the intestinal lining, thereby preventing leaky gut syndrome—a condition that allows allergens to enter your bloodstream, thereby producing an immune response
The Easiest Way to Decimate Your Microbiome
Your diet can make or break your microbiome, and the easiest way to decimate the health-promoting microbes in your gut is to eat processed foods, and meats from animals raised in confined animal feeding operations (CAFOs), for the reasons discussed in this previous article.20 Processed foods are typically high in added sugars—high fructose corn syrup in particular—which feeds fungi, yeast, and detrimental bacteria. But that’s not all. Recent research21,22 has also found that emulsifiers found in processed foods have a very detrimental effect on your microbiome, and may contribute to obesity, metabolic syndrome, and inflammatory bowel disease by altering your gut bacteria. This includes ingredients such as:
In this study, widely used food additives caused chronic colitis in mice with already abnormal immune systems. In mice with healthy immune function, they resulted in mild intestinal inflammation and subsequent metabolic dysfunction that led to obesity, hyperglycemia, and insulin resistance. Most notably, the emulsifiers were fed at levels that an average person would be exposed to if eating a lot of processed foods, suggesting these additives may indeed affect the health of many Americans.
Food additives such as these are all approved by the Food and Drug Administration (FDA), again highlighting the severe limitation of our current regulatory system. A 2013 study23 published in the journal Reproductive Toxicology found that nearly 80 percent of the food additives approved by the FDA lack testing information that would help the agency estimate the amount people can safely consume before suffering health consequences. Processed non-organic foods also tend to contain glyphosate residues, which also take a drastic toll on your microbiome, as this commonly used herbicide is also patented as an antibiotic.
Do: Eat plenty of fermented foods. Healthy choices include lassi, fermented grass-fed organic milk such as kefir, natto (fermented soy), and fermented vegetables. If you ferment your own, consider using a special starter culture that has been optimized with bacterial strains that produce high levels of vitamin K2. This is an inexpensive way to optimize your K2, which is particularly important if you’re taking a vitamin D3 supplement.
Avoid: Antibiotics, unless absolutely necessary (and when you do, make sure to reseed your gut with fermented foods and/or a probiotics supplement). And while some researchers are looking into methods that might help ameliorate the destruction of beneficial bacteria by antibiotics,24,25 your best bet is likely always going to be reseeding your gut with probiotics from fermented and cultured foods and/or a high quality probiotic supplement.
Do: Take a probiotic supplement. Although I’m not a major proponent of taking many supplements (as I believe the majority of your nutrients need to come from food), probiotics is an exception if you don’t eat fermented foods on a regular basis
Avoid: Conventionally-raised meats and other animal products, as CAFO animals are routinely fed low-dose antibiotics, plus genetically engineered grains loaded with glyphosate, which is widely known to kill many bacteria.
Do: Boost your soluble and insoluble fiber intake, focusing on vegetables, nuts, and seeds, including sprouted seeds.
Avoid: Chlorinated and/or fluoridated water. Especially in your bathing such as showers, which are worse than drinking it.
Do: Get your hands dirty in the garden. Germ-free living may not be in your best interest, as the loss of healthy bacteria can have wide-ranging influence on your mental, emotional, and physical health. Exposure to bacteria and viruses can serve as “natural vaccines” that strengthen your immune system and provide long-lasting immunity against disease. Getting your hands dirty in the garden can help reacquaint your immune system with beneficial microorganisms on the plants and in the soil. According to a recent report,26 lack of exposure to the outdoors can in and of itself cause your microbiome to become “deficient.”
Avoid: Processed foods. Excessive sugars, along with otherwise “dead” nutrients, feed pathogenic bacteria. Food emulsifiers such as polysorbate 80, carrageenan, and polyglycerols also appear to have an adverse effect on your gut flora.27 Unless 100% organic, they may also contain GMOs that tend to be heavily contaminated with pesticides such as glyphosate.
Do: Open your windows. For the vast majority of human history the outside was always part of the inside, and at no moment during our day were we ever really separated from nature. Today, we spend 90 percent of our lives indoors. And, although keeping the outside out does have its advantages it has also changed the microbiome of your home. Research28 shows that opening a window and increasing natural airflow can improve the diversity and health of the microbes in your home, which in turn benefit you.
Avoid: Agricultural chemicals, glyphosate (Roundup) in particular is a known antibiotic and will actively kill many of your beneficial gut microbes if you eat and foods contaminated with Roundup
Do: Wash your dishes by hand instead of in the dishwasher. Recent research has shown that washing your dishes by hand leaves more bacteria on the dishes than dishwashers do, and that eating off these less-than-sterile dishes may actually decrease your risk of allergies by stimulating your immune system.
Avoid: Antibacterial soap, as they too kill off both good and bad bacteria, and contribute to the development of antibiotic-resistance.
http://articles.mercola.com/sites/articles/archive/2099/12/31/importance-gut-microbiome.aspx?e_cid=20150713Z1_DNL_art_1&utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20150713Z1&et_cid=DM79482&et_rid=1031093368juli 18, 2015 om 3:55 pm #132396
dank, ik neem nog een banaantje en gooi wat prei door de soep.
als toevoeging, hoewel ik de referentie natuurlijk niet bij de hand heb.
er is eens onderzoek gedaan bij muizen. Ze hebben bij een homogene groep muizen bij de helft van de groep een deel van de darmbacteriën uitgeschakeld. Deze groep bleek angstiger (minder exploratief gedrag) dan de andere helft van de groep die onaangetast was gelaten.
Zelf heb ik tien jaar terug, na een zeer zware, zeer noodzakelijk antibioticakuur ineens een angststoornis ontwikkeld… maar hoewel de psychologe zeker wist dat ik daar nooit vanaf zou komen, heb ik mezelf er toch maar mooi vanaf geholpen 🙂
en ook daar zou een verband kunnen zijn.
als ik dan lees dat babies die al heel jong een antibioticum krijgen vaak te dik worden ..dan denk ik…ja, en waarschijnlijk is dus ook het onderzoekende gedrag dat een baby hoort te hebben verminderd, zodat ze ook daardoor dikker worden.
maar dat laatste is zuivere speculatie.juli 20, 2015 om 12:55 pm #132512
De darmflora wordt door een complex aan factoren beïnvloed. De ‘input’ van goede (zie ook hier) en slechte bacteriën, gluten-opeenhoping, voedingssamenstelling, leefomgeving etc.
Om al deze factoren in een model te zetten is problematisch.
Denk bijvoorbeeld aan de input en invloed van flavonoïden in voeding.
Zo is er Curmurine, dat sterk remmend werkt op schadelijke darmbacteriën, zoals E colli en Campylobacter difficile (met als bijkomend voordeel een antikanker effect en anti-bacteriële werking in de mond). Curmurine zit bijv. veel in zoethout, kaneel, kruidnagel, aardbeien, lavendel, abrikozen en kersen. Met overdoseringen chemisch curmurine – toegepast ter preventie van trombose – moet uitgekeken worden, zeker tijdens de zwangerschap (net als met laurierdrop). Opvallend is dat mensen met CD een 16 maal hogere kans op trombose hebben. Zo werkt de curmurine uit natuurlijke producten dubbelop – tegen trombose en tegen CD. Gelet op andere effecten van bepaalde AGF is het effect veel meer dan ‘dubbelop’:
Er zijn veel andere flavonoïden, die bijv. de aanhechting van schadelijke bacteriën tegengaan en goede bacteriën promoten (zie bijv. hier en daar.
Daar komt nog eens bij dat deze natuurlijke voeding ook vele andere belangrijke nutriënten levert (die op vele mRNA processen van invloed zijn), en daarmee o.a. de ontstekingsgraad en slecht LDL cholesterol vermindert, zie bijv. ook hier over appels.
Het belang van bewuste keuze’s in fruit, groenten en kruiden is groot. Niet alleen bij CD.
Het belang van een complementaire aanpak – zoals probiotica samen met vezels en aardbeien – kan niet genoeg benadrukt worden.juli 20, 2015 om 1:13 pm #132517
p.s. volgens mij is curmurine van hierboven coumarine.juli 21, 2015 om 11:27 am #132637
Weten jullie hoe het zit met aerobe en anaerobe probiotica? Vrijwel alle supplementen bevatten alleen de anaerobe terwijl je eigenlijk niet zonder de aerobe kunt. Zijn er supplementen die beide bevatten?juli 21, 2015 om 1:52 pm #132645
Ik wil nieuwe biokult bestellen bij Q naturals. Is er ’n kortingscode voor forumleden?juli 30, 2015 om 1:35 am #133493
alledaagse voedingsmiddelen hebben een probiotische werking op de darmen, ik zet ze even voor je op een rij.
Yoghurt – liefst zelf maken van rauwe melk. Kies voor de volle variant zonder suiker.
Kombucha thee – deze gefermenteerde thee is in Azië erg populair. Hier te bestellen.
Miso – deze Japanse bouillon is rijk aan eiwitten en lekker als tussendoortje.
Kefir – kan van rauwe melk of water gemaakt worden. Hier vind je meer info.
Zuurkool – overal mee te combineren of een salade van maken. Wel koud gebruiken.
Rauwe melk – bevat tientallen darmculturen, alleen wanneer niet gepasteuriseerd.
Donkere chocolade – 70% puur of meer bevat ook probiotica vanwege fermentatie.
Algen – spirulina en chlorella zijn geweldige voedingsbronnen voor de darmbacteriën.
Augurken – dan wel de traditionele en ouderwets gefermenteerde.
Tempeh – uitzondering van de soja vanwege de fermentatie. Voor af en toe prima.
Kimchi – gefermenteerde kool en groente. Populair in Korea.
Olijven – maar dan wel de echte zongerijpte zwarte.
Boeren kaas – gemaakt van rauwe melk, prima om als kuur in te zetten.
Roggezuurdesem – alleen bij ongevoeligheid voor gluten, met mate in te zetten.
Natto – gefermenteerde sojaboon, voor vrouwen met mate interessant.
Haver met banaan – de vezels voeden de darmbacteriën (geldt voor alle groenten).
Rode wijn – volgens deze studie kan rode wijn de darmflora positief beïnvloeden.
Tot slot ook nog even enkele dingen die je darmflora kunnen verstoren:
Stilzitten.juli 30, 2015 om 5:08 pm #133553
Nog makkelijker, samen met de hond aan de bokashi.
Ipv dure pro-biotica koop je dit per kilo.
Bij de hond werkte het iig goed na een AB-kuur.
http://www.bio-ron.com/producten/voedingssupplementen/bokashi/bokashi-vleeseters.htmlseptember 2, 2015 om 8:35 pm #136333
De gezondheidseffecten van probiotica:
Dental health. The bacterium called Lactobacillus reuteri, which participates in the lactic acid fermentation process, kills the bad bacteria that cause tooth decay and gum disease.
Diarrhea prevention. Diarrhea is a common side effect of taking antibiotics because the medication kills the healthy bacteria in your gut. Consuming more probiotics can keep your gut healthy and prevent episodes of the runs.
Reduce respiratory infections. Exactly how they do it is unknown, but probiotics in the gut seem to reduce the incidence of respiratory infections like the common cold.
Lower blood pressure. The bacterium Lactobacillus reuteri has been shown in studies to lower blood pressure in participants when compared to a placebo.
Prevent eczema. The itchy, uncomfortable skin condition can be prevented in babies when their mothers take probiotics during pregnancy.
Soothe the bowels. A number of digestive disorders may be treatable with probiotics. Evidence suggests that consuming more probiotics can help treat irritable bowel syndrome, intestinal infections, gastroenteritis, and even the inflammatory conditions Crohn’s disease and colitis.
Brain health. One of the latest and most exciting areas of study with gut bacteria is linking the gut ecosystem to the brain. Research overwhelmingly shows that what lives in your gut effects the development and structure of your brain. The gut is often referred to as the “second brain” and we’ve all been told to “trust your gut” or “go with your gut” when making an important decision. It’s estimated that 50% of our neurotransmitters are produced in the gut, including most of our serotonin, the feel good chemical.september 3, 2015 om 12:07 am #136345
[quote]It’s estimated that 50% of our neurotransmitters are produced in the gut, including most of our serotonin, the feel good chemical.[/quote]
Serotonine wordt in de hersenen aangemaakt: het kan de bloed-hersenbarrière niet passeren. Deze laatste uitspraak lijkt mij dus niet te kloppen.september 3, 2015 om 6:00 am #136347
@ Gemberthee: volgens mij klopt het wel dat serotonine, het overgrote deel ervan, in de darmen wordt aangemaakt. Zie bijv. dit citaat van dr. Mercola:
90 percent of the neurotransmitter serotonin is also manufactured in your gut, which is thought to play an important role in mood control and depression.
http://articles.mercola.com/sites/articles/archive/2099/12/31/importance-gut-microbiome.aspx?e_cid=20150713Z1_DNL_art_1&utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20150713Z1&et_cid=DM79482&et_rid=1031093368september 11, 2015 om 3:26 pm #137706
10 Probiotic-Rich Foods to Supercharge Your Diet
Michelle Schoffro Cook, Care2 | September 10, 2015 9:43 am1. Cheese
Some, but not most, cheeses offer probiotics, including: yogurt cheese (made from straining yogurt through a cheesecloth to thicken it) and some unpasteurized dairy-free cheeses made through the addition of probiotic cultures (see The Probiotic Promise for recipes and instructions). These probiotic-rich cheeses usually contain the cultures used to inoculate them so the health benefits can vary widely depending on the probiotic powder or capsule contents used.
An El Salvadorian condiment, curtido is like a cross between salsa and kimchi. Like kimchi, it is packed with a wide range of probiotic strains and has many of the same health benefits as kimchi (see below) thanks to similar strains and ingredients.
Kefir (pronounced ke-FEER) is similar to a drinkable form of yogurt but is much healthier thanks to having ten times more different types of probiotic strains than yogurt. It naturally contains B-vitamins that give an energy boost, aids digestion and helps to regulate blood sugar and cholesterol levels.
The national dish of Korea is typically a fermented mixture of cabbage, chilis and garlic. Research at Georgia State University found that the probiotics, namely L. plantarum, found in Korea’s national food, confers protection against the flu by regulating the body’s innate immunity.
Kombucha (pronounced kom-BOO-shuh) is a beverage believed to have been made in Russia and China for over 2000 years, although the exact origin is unknown. The bacteria and yeasts that form the kombucha culture form a type of “floating mat” on the surface of the black or green or other type of tea from which it is typically made. It improves immunity against some diseases. According to research, consumption of kombucha has potential for prevention of a broad-spectrum of metabolic and infectious disorders.
A Russian grain-based drink that is made by adding yeast to bread and water and allowing it to ferment, kvass in most health food stores is often made with beets or carrots instead. While carrot kvass has many of the same nutrients as carrot juice, it usually has much less sugar thanks to microbes that digest the sugar and confer probiotic benefits in the process. If you choose a beet-based kvass, be sure to choose one that is non-genetically-modified since beets are usually GMO.
Miso is usually made from fermented soybeans, although there are also rice and chickpea miso as well. A staple in the Japanese diet, miso is rich in vitamins, minerals, protein, good carbs and probiotics (provided it isn’t heated as it often is when used in miso soup). Regular consumption of miso has been linked to protection against cancer. A study published in the Hiroshima Journal of Medical Science found that the long-term consumption of miso on animals with lung cancer could exert cancer-preventive and protective effects.
Most pickles have been pasteurized and therefore do not have any probiotics left, if they ever had them at all. The process of pickling foods in white vinegar does not contribute to the development of probiotic cultures; however, fermented vegetables in brine (similar to sauerkraut) does lead to the development of beneficial bacteria and some yeasts that also boost health. My favorites are green beans pickled with chilis or cultured onions.
Some yogurt reduces cholesterol and normalizes blood sugar levels; some reduces homocysteine levels which in turn reduces the risk of diseases linked to high levels of this compound, including: heart attack, stroke and diabetes. Yogurt has also been found to reduce the duration of respiratory infections.
Sauerkraut is one of the most overlooked superfoods. Lactobacillus plantarum and L. mesenteroides found in this German staple actually fight off harmful infections like E. coli. L. plantarum has anti-viral effects, making it a potential ally in treating colds, flu, ebola, HIV, chronic fatigue syndrome or other viral conditions.
Keep in mind that any probiotic-rich food needs to contain “live cultures” and be “unpasteurized.” If a product does not have either of these claims on the label, it is best avoided. Additionally, probiotic-rich foods need to be refrigerated. If you find them on the shelves in the center aisles of your grocery store that means the product has been pasteurized for preservation and no longer offers any of the benefits of live culturesseptember 11, 2015 om 5:33 pm #137732september 11, 2015 om 7:26 pm #137744
How fish oils could support our friendly bacteria
Kerry L. Bentley-Hewitt1,2Cloe Erika De Guzman2Juliet Ansell2,3Tafadzwa Mandimika2Arjan Narbad1Elizabeth K. Lund1
Article first published online: 20 JUL 2015
Commensal gut bacteria are generally considered to be friendly bacteria, since they can help their host in numerous ways. These can include breaking down undigested food to produce metabolites (by-products), which can be a fuel source for gut cells and can help to regulate the immune system, amongst many other beneficial functions that support the host’s health. Probiotic bacteria are bacteria that offer a benefit to their host. They are used in dietary supplements and many are of the genus Lactobacilli.
We tested whether gut cells respond differently to a commensal bacterium (Lactobacillus gasseri) and two pathogenic bacteria (Escherichia coli and Staphylococcus aureus), and also whether the responses could be altered with PUFAs. We used a cell co-culture model containing a layer of colorectal cells, with immune cells in a porous compartment beneath. This model represents the outer cell lining of our lower gut and the immune cells that sit underneath in an area called the lamina propria.
We showed that commensal L. gasseri increased the secretion of the immune signalling protein TGF-β1 (Transforming Growth Factor β1), along with increased expression of its encoding gene signal. TGF-β1 has an important role in promoting tolerance towards commensal bacteria and has a role in dampening immune responses following inflammation. The pathogenic bacteria had no effect on the amount of TGF-β1. Our results indicate that L. gasseri could have a way of promoting its own survival in the gut by inducing tolerance towards itself, an effect which pathogenic bacteria do not have. When eicosapentaenoic acid was added to the cell culture model along with L. gasseri, there was a greater increase in TGF-β1 gene expression. This early research shows the potential of combining fish oil with probiotic bacteria to promote probiotic survival in the gut and/or dampening inflammatory responses.
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