Guest post by Valentine Reed-Johnson, RD, CDN, Clinical Dietitian, The Mount Sinai Hospital, and Kelly Hogan, MS, RD, CDN, Senior Dietitian, The Mount Sinai Hospital.
There have been recent rumblings (no pun intended!) in the nutrition community about a potential connection between obesity, disease and gut health. Probiotics, or “good” bacteria, are found in certain foods and supplements and play an important role in the maintenance of a healthy digestive tract. Because of this, probiotics may also be key players in the prevention of chronic disease and obesity. Before heading to the store for the latest in supplementation or a brew-at-home kombucha set, here’s a review of the latest research and our thoughts on where to go from here.
Diet can contribute to a weakened or strengthened gut integrity and permeability. Most notably, the Western diet, which is high in sugar and processed foods, can weaken gut diversity and lead to an unfavorable ratio of good vs. bad bacteria. This imbalance, as well as over-usage of antibiotics, stress, genetics and age, can lead to reduced immunity and increased inflammation. What’s more, the type of gut bacteria found in those who follow the typical Western diet may contribute to obesity due to a potential energy promoting effect it has during the metabolic process. Poor gut integrity has also been linked to certain types of cancers and chronic disease.
The good news here is that probiotics (and prebiotics, which help probiotics grow) are readily available from a variety of food sources, and may also reduce levels of the hormone that stimulates appetite. Decreasing the amount of processed, high fat, high sugar foods in the diet and adding some pre- and probiotic rich foods is an excellent first step to maintaining a healthier gut and managing weight. Prebiotics can be found in the following foods:
- Chicory root
- Artichokes
- Onions
- Asparagus
One of the most well-known food sources of probiotics is yogurt, but they are also present in a variety of other fermented foods:
- Kimchi
- Kombucha
- Sauerkraut
- Kefir
Probiotic supplements are also readily available, but it’s important to discuss with your doctor or dietitian prior to starting any new medication or supplementation regimen.