Is bacteria: good or bad?
The
bacteria that live in our gut are essential. They help with digestion,
absorption and assimilation of nutrients. They play an important role in the
function of our immune system. There
are, however, ‘bad’ bacteria that also reside in the gut and the
challenge is achieving the right balance between the good bacteria and bad
bacteria. When the balance is shifted in favour of the bad bacteria, symptoms
may arise such as bloating, constipation or diarrhoea. This is called ‘dysbiosis’,
the state in which the gut flora are out of balance.
Modern diets, high in refined sugars, salt and oil and
busy and stressful lifestyles can contribute to dysbiosis by feeding the bad
bacteria, enabling them to flourish. Eliminating refined, high sugar, salt and oil foods and including probiotic-rich
fermented foods will bring the gut back into balance and support the immune
system.
Phytic
Acid
Some
natural compounds that interfere with the absorption of nutrients can be
removed by fermentation. Phytic acid, for example, which is found in legumes
and seeds, binds minerals such as iron and zinc, reducing their absorption when
eaten. However, phytic acid can be broken down during fermentation so the
minerals become digestible.
Mood and
Behaviour
The
gut and brain are linked, through the hypothalamic-pituitary-adrenal (HPA)
axis. Technically called the enteric nervous system, the gut is lined with neurons that can
influence our emotions and feelings. Serotonin, a neurotransmitter involved in
mood, is made in the gut and research further suggests that as probiotic
bacteria contribute to a healthy gut, they are also a basis for healthy mind.
Nutritional Highlights
Fermented
foods are rich in probiotic bacteria so by consuming fermented foods one
is adding beneficial bacteria and
enzymes to the overall intestinal flora, increasing the health of gut microbiome and digestive system and
enhancing the immune system.
Digestion
and Absorption
As
some of the sugars and starches in food have been broken down through the
process, fermented foods are easier to digest. For example, fermentation breaks
down the lactose in milk to simpler sugars, glucose and galactose, which, if
one is lactose intolerant, can make products such as yogurt and cheese
significantly easier to digest.
Synthesis
and Availability of Nutrients
Fermentation
can also increase the availability of vitamins and minerals for our bodies to
absorb. Additionally, by boosting the beneficial bacteria in gut, we are
promoting their ability to manufacture B vitamins and synthesise vitamin
K.
Immune
functions
A large proportion of the immune
system is housed in the gut. By consuming probiotic-rich foods, we are
supporting the mucosa (gut lining) as a natural barrier, making the immune
system more robust. A lack of beneficial bacteria allows disease causing
microbes to grow causing inflammation in the gut wall. If one has recently
taken a course of antibiotics, probiotic foods are particularly helpful.