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How can I lower my cholesterol? Do supplements work? How about psyllium or probiotics?

<p><em><a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a></em></p> <p>Your GP says you have high cholesterol. You’ve six months to work on your diet to see if that’ll bring down your levels, then you’ll review your options.</p> <p>Could taking supplements over this time help?</p> <p>You can’t rely on supplements alone to control your cholesterol. But there’s some good evidence that taking particular supplements, while also eating a healthy diet, can make a difference.</p> <h2>Why are we so worried about cholesterol?</h2> <p>There are two main types of cholesterol, both affecting your risk of heart disease and stroke. Both types are carried in the bloodstream inside molecules called lipoproteins.</p> <p><strong>Low-density lipoprotein or LDL cholesterol</strong></p> <p>This is often called “bad” cholesterol. This lipoprotein carries cholesterol from the liver to cells throughout the body. High levels of LDL cholesterol in the blood can lead to the <a href="https://www.ahajournals.org/doi/full/10.1161/JAHA.118.011433">build-up of plaque</a> in arteries, which leads to an <em>increased</em> risk of heart disease and stroke.</p> <p><strong>High-density lipoprotein or HDL cholesterol</strong></p> <p>This is often called “good” cholesterol. This lipoprotein helps remove excess cholesterol from the bloodstream and transports it back to the liver for processing and excretion. Higher levels of HDL cholesterol are <a href="https://www.ahajournals.org/doi/full/10.1161/CIRCRESAHA.119.312617">linked to</a> a <em>reduced</em> risk of heart disease and stroke.</p> <p>Diet can play a key role in reducing blood cholesterol levels, especially LDL (“bad”) cholesterol. Healthy dietary choices are <a href="https://theconversation.com/got-high-cholesterol-here-are-five-foods-to-eat-and-avoid-63941">well recognised</a>. These include a focus on eating more unsaturated (“healthy”) fat (such as from olive oil or avocado), and eating less saturated (“unhealthy”) fat (such as animal fats) and trans fats (found in some shop-bought biscuits, pies and pizza bases).</p> <h2>Fibre is your friend</h2> <p>An additional way to significantly reduce your total cholesterol and LDL cholesterol levels through diet is by eating more <a href="https://theconversation.com/fiber-is-your-bodys-natural-guide-to-weight-management-rather-than-cutting-carbs-out-of-your-diet-eat-them-in-their-original-fiber-packaging-instead-205159">soluble fibre</a>.</p> <p>This is a type of fibre that dissolves in water to form a gel-like substance in your gut. The gel can bind to cholesterol molecules preventing them from being absorbed into the bloodstream and allows them to be eliminated from the body through your faeces.</p> <p>You can find soluble fibre in whole foods such as fruits, vegetables, oats, barley, beans and lentils.</p> <h2>Fibre supplements, such as psyllium</h2> <p>There are also many fibre supplements and food-based products on the market that may help lower cholesterol. These include:</p> <ul> <li> <p><strong>natural soluble fibres</strong>, such as inulin (for example, Benefiber) or psyllium (for example, Metamucil) or beta-glucan (for example, in ground oats)</p> </li> <li> <p><strong>synthetic soluble fibres</strong>, such as polydextrose (for example, STA-LITE), wheat dextrin (also found in Benefiber) or methylcellulose (such as Citrucel)</p> </li> <li> <p><strong>natural insoluble fibres</strong>, which bulk out your faeces, such as flax seeds.</p> </li> </ul> <p>Most of these supplements come as fibres you add to food or dissolve in water or drinks.</p> <p>Psyllium is the fibre supplement with the strongest evidence to support its use in improving cholesterol levels. It’s been <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5413815/">studied</a> in at least 24 high-quality randomised controlled trials.</p> <p>These trials show consuming about 10g of psyllium a day (1 tablespoon), as part of a healthy diet, <a href="https://www.sciencedirect.com/science/article/pii/S0002916523070107#:%7E:text=Conclusions%3A,mild%2Dto%2Dmoderate%20hypercholesterolemia.">can significantly lower</a> total cholesterol levels by 4% and LDL cholesterol levels by 7%.</p> <h2>Probiotics</h2> <p>Other cholesterol-lowering supplements, such as probiotics, are not based on fibre. Probiotics are thought to help lower cholesterol levels via a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3352670/">number of mechanisms</a>. These include helping to incorporate cholesterol into cells, and adjusting the microbiome of the gut to favour elimination of cholesterol via the faeces.</p> <p>Using probiotics to reduce cholesterol is an upcoming area of interest and the <a href="https://www.sciencedirect.com/science/article/abs/pii/S089990071500461X">research</a> is promising.</p> <p>In a <a href="https://pubmed.ncbi.nlm.nih.gov/29384846/">2018 study</a>, researchers pooled results from 32 studies and analysed them altogether in a type of study known as a meta-analysis. The people who took probiotics reduced their total cholesterol level by 13%.</p> <p><a href="https://www.tandfonline.com/doi/full/10.3109/07853890.2015.1071872">Other</a> <a href="https://link.springer.com/article/10.1007/s11906-020-01080-y">systematic reviews</a> support these findings.</p> <p>Most of these studies use probiotics containing <em>Lactobacillus acidophilus</em> and <em>Bifidobacterium lactis</em>, which come in capsules or powders and are consumed daily.</p> <p>Ultimately, probiotics could be worth a try. However, the effects will likely vary according to the probiotic strains used, whether you take the probiotic each day as indicated, as well as your health status and your diet.</p> <h2>Red yeast rice</h2> <p><a href="https://www.nccih.nih.gov/health/red-yeast-rice">Red yeast rice</a> is another non-fibre supplement that has gained attention for lowering cholesterol. It is often used in Asia and some European countries as a complementary therapy. It comes in capsule form and is thought to mimic the role of the cholesterol-lowering medications known as statins.</p> <p>A <a href="https://www.frontiersin.org/articles/10.3389/fphar.2021.819482/full">2022 systematic review</a> analysed data from 15 randomised controlled trials. It found taking red yeast rice supplements (200-4,800mg a day) was more effective for lowering blood fats known as triglycerides but less effective at lowering total cholesterol compared with statins.</p> <p>However, these trials don’t tell us if red yeast rice works and is safe in the long term. The authors also said only one study in the review was registered in a major <a href="https://www.clinicaltrials.gov">database</a> of clinical trials. So we don’t know if the evidence base was complete or biased to only publish studies with positive results.</p> <h2>Diet and supplements may not be enough</h2> <p>Always speak to your GP and dietitian about your plan to take supplements to lower your cholesterol.</p> <p>But remember, dietary changes alone – with or without supplements – might not be enough to lower your cholesterol levels sufficiently. You still need to quit smoking, reduce stress, exercise regularly and get enough sleep. Genetics can also play a role.</p> <p>Even then, depending on your cholesterol levels and other risk factors, you may still be recommended cholesterol-lowering medications, such as <a href="https://jamanetwork.com/journals/jama/fullarticle/2795522">statins</a>. Your GP will discuss your options at your six-month review.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/211748/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, Professor of Community Health and Wellbeing, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, Dietitian, Researcher &amp; Lecturer, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-can-i-lower-my-cholesterol-do-supplements-work-how-about-psyllium-or-probiotics-211748">original article</a>.</em></p>

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This little known bacteria could revolutionise your gut health

<p>From associations with our mental health to affecting our weight or risk of cancer and other conditions, the trillions of bacteria, fungi and viruses living on our skin and inside our bodies play a significant role in our overall health.</p> <p>Most of these bacteria, fungi, and viruses, referred to as microbes, live in our intestines in a “pocket” called the cecum, and are collectively referred to as the gut microbiome.</p> <div id="firstFloatAd"> <div data-fuse="21752497249" data-fuse-code="fuse-slot-21752497249-1" data-fuse-zone-instance="zone-instance-21752497249-1" data-fuse-slot="fuse-slot-21752497249-1" data-fuse-processed-at="2366"> </div> <div data-fuse="21924055733" data-fuse-code="fuse-slot-21924055733-1" data-fuse-zone-instance="zone-instance-21924055733-1" data-fuse-slot="fuse-slot-21924055733-1" data-fuse-processed-at="2366"> </div> </div> <p>But, out of the roughly 1,000 species of bacteria living in our bodies, one stands out for its role in helping with Crohn’s disease and irritable bowel syndrome, as well with bloating and general discomfort: a strain of bacteria called <em>Akkermansia muciniphila</em>.</p> <p>This probiotic strain has been the subject of plenty of scientific research, with several studies finding that <em>Akkermansia </em>plays a role in lessening inflammation and helping with weight regulation.</p> <p>Dr Colleen Cutcliffe, a microbiologist and the cofounder and CEO of Pendulum Therapeutics, tells <em>OverSixty </em>that our gut contributes to a range of our bodily functions and issues.</p> <p><em>Akkermansia</em>, which is the first new genus to be used as a probiotic in 50 years, is also the only genus of bacteria that lives in the lining of our gut – giving it an incredibly important role in many facets of our health.</p> <p>“What’s been discovered is that your gut plays a role in a lot more than just your gut issues – it also plays a role in how you metabolise foods; your gut is even linked to your brain and it can change what foods you crave,” Dr Cutcliffe explains.</p> <p>“You can think about your gut like this big tube, and the tube has this fence on the outside of it. And I think about my fence in my backyard – when I first moved into my house, it was a brand new wooden fence and all the planks were really strong.</p> <p>“But through weather and ageing and time, those planks can start to wear down and you might even lose the glue between the planks and a plank falls down, and that’s really bad because now your yard is exposed to the outside world.</p> <p>“Well, your gut lining is sort of the same thing. And there’s literally a fence and there are these planks that are held up, and <em>Akkermansia </em>is a strain that literally lives right at that fence, and its job is to make sure that, as those planks wear out, that it’s replacing them with new planks.”</p> <p>With the levels of <em>Akkermansia </em>in our gut and the diversity of different microbes in our gut declining as we age and as a result of stress, menopause or even changes to our circadian rhythm from travelling between time zones, effects can manifest in a variety of ways.</p> <p>“Some people get allergies as they get older, their metabolism slows down, they experience more inflammatory responses, or their immune system feels like it’s not quite as strong,” Dr Cutcliffe says.</p> <p>“Now people will start to look at ‘Is there something depleted in my gut microbiome that I could be taking to improve my health?’ That’s what this new science is all about.”</p> <p><img src="https://oversixtydev.blob.core.windows.net/media/2022/10/1280Wesley_Akkermansia_Kitchen_Pill_In_Hand0981.jpg" alt="" width="1280" height="720" /></p> <p><strong>An anaerobic puzzle</strong></p> <p>While there is plenty of evidence for the benefits of <em>Akkermansia</em>, there have been some key issues in getting it into our bodies to help those who need a bacterial boost.</p> <p>After more than 15 years, no one had figured out how to grow these tiny bacteria in commercial quantities – and the only effective way of increasing the amount of <em>Akkermansia </em>in people has been through a faecal transfer, where faecal matter from a healthy person is given to another via oral capsules or during a colonoscopy.</p> <p>The issue stems from the difficulty in growing the bacteria, as it thrives in the lining of our gut, where there is a total absence of oxygen.</p> <p>“In the gut, there’s no oxygen,” Dr Cutcliffe explains, adding that growing <em>Akkermansia </em>is similar to brewing beer or turning grape juice into wine.</p> <p>“So what that means is you can’t have a single molecule of oxygen in this big vat, or the whole batch of bacteria dies.”</p> <p>When they couldn’t find suppliers to manufacture <em>Akkermansia </em>without the bacteria arriving dead, Dr Cutcliffe and her team had to come up with their own process, working with leading technology and research institutions around the US to create a special oxygen-free lab where <em>Akkermansia </em>could be grown without exposure to any oxygen at all.</p> <p>“We ended up having to create a plant that is an end-to-end closed system that doesn’t let oxygen into it,” she says.</p> <p>“It’s like when you get a new recipe to cook a meal, and then all of a sudden you realise you also have to now make the pots.”</p> <p>Fast forward to today, and Pendulum has created its very own patented strain of <em>Akkermansia </em>that you won’t find anywhere else – and you can take it in capsule form.</p> <p>Unlike faecal transplants, which Dr Cutcliffe describes as “taking the whole kitchen sink and throwing it at you”, the capsules only contain <em>Akkermansia</em>, making them a more targeted, regulated and easily monitored treatment.</p> <p><img src="https://oversixtydev.blob.core.windows.net/media/2022/10/1280Akkermansia_Foods.jpg" alt="" width="1280" height="720" /></p> <p><strong>The story of <em>Akkermansia </em>starts with an infant’s microbiome</strong></p> <p>After earning a PhD in biochemistry and microbiology, Dr Cutcliffe was inspired to start Pendulum and work on <em>Akkermansia </em>after her eldest daughter, Anabella, was born prematurely and given antibiotics as a preventative measure to protect her from infections.</p> <p>“My older daughter was born almost two months premature,” she recalls.</p> <p>“And when you have a baby that’s born that early, you get to hold them for a couple of seconds and then they’re taken to intensive care. Anabella spent the first few months of her life in intensive care, hooked up to all these machines and also receiving multiple doses of antibiotics.</p> <p>“And one of the things I noticed about her as she started elementary school was that she had food sensitivities that the rest of us did not have, and her metabolism was a little bit different from everybody else’s.”</p> <p>At the same time, Dr Cutcliffe and her co-founders were considering starting Pendulum when she came across two papers that showed that children taking lots of antibiotics were more prone to conditions such as obesity, diabetes, ADHD, allergies, and coeliac disease.</p> <p>“So reading these papers, really, for me, it all came together,” she says.</p> <p>“I realised, ‘Oh my gosh, my daughter’s early start to life where she took these antibiotics, which completely kill your entire microbiome, have set her on a path where she’s depleted her microbiome and she’s potentially going to end up with all these chronic illnesses.</p> <p>“This was my issue that made me really want to start the company; to help her get back those strains so that she wasn’t going to be facing this life of depletion and chronic illnesses.”</p> <p>Now her whole family takes <em>Akkermansia </em>capsules – and even her dog has had a try!</p> <p>“For me, personally, I think it’s so important that that fence stay strong that I want to make sure my family has it,” she says.</p> <p>“And I do think that, fundamentally, all of us would benefit from making sure we have enough of this strain which is monitoring that fence, and especially as we age.”</p> <p><img src="https://oversixtydev.blob.core.windows.net/media/2022/10/1280PGC_Bottle_Homepage2_V1.jpg" alt="" width="1280" height="720" /></p> <p><strong>How can it help me?</strong></p> <p>Even if you don’t experience noticeable issues with your gut, you can still benefit from taking <em>Akkermansia</em>.</p> <p>Due to the important role our gut microbiome plays in digestive health, the levels of essential chemical messengers in our brains, and even our skin health, Dr Cutcliffe explains that those taking the probiotic have experienced some surprising results.</p> <p>“People start taking it and they’re able to oftentimes eat foods that they weren’t able to eat before and their metabolism is stronger,” she says.</p> <p>“They don’t get the post-lunch slump, they have more sustained energy throughout the day, so I think all these things are related to your body metabolising sugars better.”</p> <p>Another surprising outcome has been related to cravings, with many Pendulum customers reporting reduced cravings for sugar, while a growing number of people have seen benefits for their skin, including treating acne and eczema.</p> <p>“This is probably related to the inflammatory response,” Dr Cutcliffe explains.</p> <p>“So even though the acne shows up on your face, it’s really the inflammatory system underneath your skin that’s causing acne in a lot of cases.</p> <p>“So if you can strengthen your gut so that you don’t have these things going into your bloodstream, causing your inflammatory response to go up, people are actually seeing better skin outcomes.”</p> <p>Pendulum’s <em>Akkermansia </em>is now available as a daily probiotic in Australasia and can be purchased as single bottles or at a discount as a monthly subscription through Pendulum’s <a href="https://pendulumlife.co.nz/Akkermansia" target="_blank" rel="noopener">website</a>.</p>

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The best time of day to take probiotics

<p>The time of day you take your probiotics supplements may be just as important as the type you take, and it depends on what ails you. Here’s what you need to know about probiotic timing.</p> <p>Probiotics are the latest supplement trend – but this is one trend that has legitimacy, as research suggests probiotics can help balance your digestive system, improve your skin, and maybe even help you lose weight. Taking the right probiotic for what ails you is key. But the time of day when you take these beneficial bacteria may be just as important as which strains you consume.</p> <div id="firstFloatAd"> <div data-fuse="21928626849" data-fuse-code="fuse-slot-21928626849-1" data-fuse-zone-instance="zone-instance-21928626849-1" data-fuse-slot="fuse-slot-21928626849-1" data-fuse-processed-at="1240"> </div> <div data-fuse="21699960946" data-fuse-code="fuse-slot-21699960946-1" data-fuse-zone-instance="zone-instance-21699960946-1" data-fuse-slot="fuse-slot-21699960946-1" data-fuse-processed-at="1241"> </div> </div> <p>The supplements first came into mainstream attention as a remedy for gut ailments, helping people deal with diarrhoea following a course of antibiotics or restore populations of healthy bacteria after a trip to a country with sketchy water. When gut bacteria are out of balance, ‘bad’ bacteria can take over and cause an array of health issues, including diarrhoea, constipation, bloating, skin outbreaks and vaginal infections. Probiotics can help restore the natural balance.</p> <p>You can get probiotics in supplement form, but you can also get them by eating fermented foods like yoghurt and kimchi; different strains of bacteria will have different effects on your health and wellbeing. The most common groups include Lactobacillus and Bifidobacterium; some of the popular strains within these groups are L. acidophilus, L. bulgaricus and B. bifidum. Dosages are given as colony forming units (CFU) and can vary from several million to 50 billion.</p> <p>If you are taking probiotics to improve your digestive health, the best time to take them is before bed and with a healthy snack that is rich in good fats, explains Dr Robert Zembroski, a functional medicine specialist, and the author of several books, including Rebuild: Five Proven Steps to Move from Diagnosis to Recovery and Be Healthier Than Before.</p> <div id="lastFloatAd"> <div data-fuse="21928512968" data-fuse-code="fuse-slot-21928512968-1" data-fuse-zone-instance="zone-instance-21928512968-1" data-fuse-slot="fuse-slot-21928512968-1" data-fuse-processed-at="1241"> </div> <div data-fuse="22652288252" data-fuse-code="fuse-slot-22652288252-1" data-fuse-zone-instance="zone-instance-22652288252-1" data-fuse-slot="fuse-slot-22652288252-1" data-fuse-processed-at="1241"> </div> </div> <p>As the gut repopulates, symptoms such as gassiness or bloating can occur and it’s better to sleep through these, he says. Research shows that when people took probiotics with a meal that contained some healthy fats or 30 minutes before the meal, more bacteria survived and got where it needed to go.</p> <p>By contrast, when probiotics were taken 30 minutes after the meal, the ‘good’ bacteria did not survive in high numbers. If you are looking to supplement your diet with probiotics, you’ll want to look at probiotic brands that nutritionists trust the most.</p> <p>Each probiotic has a specific role, and stool testing is the best way to find out which ones your body needs, adds Dr Zembroski. Start the probiotics when you begin your antibiotic regimen, and continue them for a week following the antibiotics. Take the probiotic at least two hours after the antibiotic. For traveller’s diarrhoea, start a few days before travel and continue during travel.</p> <p><strong>This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/the-best-time-of-day-to-take-probiotics" target="_blank" rel="noopener">Reader's Digest</a>.</strong></p> <p><em>Image: Shutterstock</em></p>

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The best probiotics for weight loss

<p><strong>Probiotics 101</strong></p> <p><span style="font-weight: 400;">Most of us have heard of probiotics; they help restore the balance of good versus bad bacteria in the digestive system. When gut balance is out of whack, you may feel bloated, be constipated, have diarrhoea, or experience many other digestive ills. Resetting your gut balance with probiotics may improve these – and many other aspects of health as well. A healthy gut microbiome might even add years to your life.</span></p> <p><strong>Probiotics for weight loss: evidence mounts</strong></p> <p><span style="font-weight: 400;">Exactly how probiotics may encourage weight loss is not 100 per cent clear, but the evidence is building. “There are a lot of bits and pieces of preliminary evidence that our gut biome and by extension, manipulating it by way of probiotics, may have a positive effect on weight management,” says Dr Scott Kahan. In one interesting mouse study, animals underwent weight-loss surgery or a sham procedure, and as expected, the mice who had the real surgery lost weight. But then the researchers transplanted bacteria from the gut of the weight-loss surgery group into the guts of mice that didn’t – and then they lost weight too! “In a few years, we will know a lot more about the gut microbiome and how to manipulate it with probiotics for weight loss,” predicts Dr Kahan.</span></p> <p><strong>Two types of gut bacteria linked to your weight</strong></p> <p><span style="font-weight: 400;">To understand the potential effects of probiotics on weight loss you need to start with an understanding of the key players. There are two first-families of bacteria in the gut: Bacteroidetes and Firmicutes. “Lean individuals have a higher proportion of bacteria from the Bacteriodetes family, while obese individuals have more from the Firmicutes family,” says gastroenterologist, Dr Will Bulsiewicz. “The implication is that by modulating our gut flora to maximise Bacteroidetes and minimise Firmicutes, we can optimise healthy energy harvesting from our food and kick our obesity problem to the curb.” Put another way, “If we choose the right blend of bacteria, the scale can tip in our favour,” he says.</span></p> <p><span style="font-weight: 400;">But which are the best probiotics for weight loss?</span></p> <p><strong>Lactobacillus rhamnosus</strong></p> <p><span style="font-weight: 400;">This member of the Bacteroidetes family may be the single best probiotic for weight loss. When researchers out of Université Laval in Quebec, Canada placed 125 overweight men and women on a 12-week weight-loss diet, followed by a 12-week period aimed at maintaining body weight, the women who took two probiotics from the L. rhamnosus family daily lost twice as much weight, compared with their counterparts who did not take probiotics. (The probiotics did not affect weight loss in men.) Look for L. rhamnosus on the label of dairy products or supplements.</span></p> <p><strong>Lactobacillus gasseri</strong></p> <p><span style="font-weight: 400;">Another potential winner in the Lactobacillus family is L. gasseri, which has been associated with reductions in body weight and fat deep inside the abdomen. One recent randomised, placebo-controlled trial (albeit a small one) found that participants taking high doses of L. gasseri for 12 weeks lost more abdominal fat than those who took the placebo. The best probiotic will have diversity, says Dr Bulsiewicz. “The ideal probiotic would feature the Bacteroidetes family, specifically several types of Lactobacillus bacteria including L. gasseri,” Dr Bulsiewicz says. It includes ten types of Lactobacillus including L. gasseri. It also has five additional Bacteroidetes bacterial strains.”</span></p> <p><strong>Lactobacillus fermentum, Lactobacillus amylovorus</strong></p> <p><span style="font-weight: 400;">Among the numerous probiotics for weight loss listed above, there are also L. fermentum and L. amylovorus – two more strains that can help you shed kilos. In one small study, participants who ate yoghurt that contained L.fermentum or L.amylovorus lost more body fat during a six-week period than dieters who didn’t. (PS: animal research suggests probiotic-rich foods like yoghurt may also help to improve mental health.)</span></p> <p><strong>Good for gut health: prebiotic foods</strong></p> <p><span style="font-weight: 400;">Prebiotics are plant carbohydrates such as inulin and certain saccharides that feed good-for-you bacteria in your gut. Even the best probiotic for women could get a boost from having plenty of this precursor around. Foods high in prebiotic fibre include soy beans, whole-wheat, asparagus, artichokes, onions and leeks.</span></p> <p><strong>Bad for gut health: fake sweeteners</strong></p> <p><span style="font-weight: 400;">The best probiotics and foods restore bacterial balance, but others things disrupt it. And one culprit may be artificial sweeteners, says Dr Kahan. One 2014 study in mice found that when mice ate certain zero-kilojoule sweeteners, the numbers and types of bacteria in their guts changed – and not for the better. Mice in the study who were fed real sugar did not experience these negative changes.</span></p> <p><strong>Common sense advice on probiotics for weight loss</strong></p> <p><span style="font-weight: 400;">One clue you may benefit from a probiotic: if you’ve recently taken antibiotics. Antibiotics destroy many strains of gut bacteria, including helpful ones; so next time you are prescribed antibiotics, ask your doctor if you should take probiotics at the same time. “It’s also smart to eat in ways that promote a healthy gut,” says Dr Kahan. Diets rich in fruits, vegetables, whole grains and beans tend to promote healthy gut microbiome, he says.</span></p> <p><em><span style="font-weight: 400;">Written by Denise Mann. This article first appeared in <a href="https://www.readersdigest.com.au/healthsmart/the-best-probiotics-for-weight-loss">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.com.au/c/readersdigestemailsubscribe?utm_source=over60&amp;utm_medium=articles&amp;utm_campaign=RDSUB&amp;keycode=WRA93V">here’s our best subscription offer.</a></span></em></p>

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Fresh probiotics to keep you and your gut happy and healthy

<p><span>In recent years, awareness of the importance of the ‘gut microbiome’ (simply put, the bugs that live in your gut) has grown enormously. Probiotics, or friendly gut bacteria, are recognised around the globe for the vital role they play in gut health. When ingested, the good gut bugs help improve digestive and immune function, fight illness and disease, and may significantly improve a person’s overall health. According to the International Journal of Food Microbiology, there is ample evidence that the ingestion of probiotic microbes alleviates or prevents various disorders.</span></p> <p><span>The systems of our body, including much of the immune system, interact with our gut through a complex microbial biofilm. When this biofilm, the slimy layer protecting our gut, is damaged – say through stress, antibiotics or illness – the tissue of the gut is left exposed to irritation and to ‘leaky gut’ issues. Pathogenic or ‘bad’ microbes will often challenge a weakened gut immune system.</span></p> <p><span>Probiotic or ‘good’ microbes, on the other hand, contribute to the rebuilding of the biofilm and can kill or limit the ability of ‘bad’ microbes taking hold. So why is gut health such an issue in the present day?</span></p> <p><span>Before refrigeration, much of the food our ancestors ate was preserved through fermentation. These fermented foods provided them with a supply of friendly bacteria and their beneficial metabolites.</span></p> <p><span>Today, fermented foods containing bacterial-rich cultures and/or their metabolites can be found in some items such as pickled vegetables, sauerkraut, miso, tempeh, kombucha and of course yoghurt.</span></p> <p><span><img style="width: 0px; height: 0px;" src="https://oversixtydev.blob.core.windows.net/media/7835152/060-69503268_1143732425822895_1892921821129342976_o.jpg" alt="" data-udi="umb://media/fdd2943182bd4389a85f96afa18ee2da" /></span></p> <p><span>However, not everyone is partial to these foods from yesteryear, the number of probiotic microbes in traditional food is highly variable, and thus many people turn to probiotic supplements to improve their gut health. But if you are taking a freeze-dried variety, you may not be getting what you think.</span></p> <p><span>The ‘viable’ microbes in most freeze-dried probiotic powders or pills are not alive or active, and are vulnerable when exposed to the acid and bile in the upper gastrointestinal tract. As a result, fewer than that shown on the label ever do the job they are purchased to do. Freeze-dried cultures are also susceptible to rapid damage from exposure to air and humidity.</span></p> <p><span>And don’t be fooled by the huge numbers of microbes listed on the labels of many probiotic products. What these labels often don’t tell you is that these high numbers refer only to the microbes present AT THE TIME OF MANUFACTURE. Not the actual number of microbes that will enter your gut, which will be far fewer than what is shown on the label.</span></p> <p><span>So, what can fresh probiotics do that freeze-dried can’t? “A fistful,” says Dr Craig Bunt, Associate Professor in Animal Science at Lincoln University. Products using fresh, live and active microbes, such as</span><a href="https://www.livebrew.co.nz/"><span> </span><span>LiveBrew</span></a><span>, can easily handle acid and bile challenges in the gut, and start working the moment they are ingested.</span></p> <p><span>According Dr Bunt, when it comes to probiotics, “fresh is best”.</span></p> <p><span>LiveBrew is a liquid probiotic, a combination of lots of fresh, live and active lactobacilli and other microbes, along with beneficial microbial metabolites. It is also the only probiotic on the market guaranteed to deliver a minimum of more than a billion live and active probiotic microbes in every dose – all the way through the shelf life shown on the bottle.</span></p> <p><span><img style="width: 0px; height: 0px;" src="https://oversixtydev.blob.core.windows.net/media/7835154/060-fullsizeoutput_1c25.jpg" alt="" data-udi="umb://media/646bddcc4b66455fa529967ac301fe23" /></span></p> <p><span>In 2010, BioBrew, the parent company of LiveBrew, began work in collaboration with Lincoln University, supported by Callaghan Innovation, to develop their prototype into a range of livestock and pet probiotic products. In 2017, the company worked with researchers from Callaghan Innovation to transfer the technology into a new human health product. The result was LiveBrew, a superior New Zealand product to promote ‘good’ bacteria to keep you and your gut happy and healthy.</span></p> <p><span>The beneficial species used to make LiveBrew are:</span></p> <ul> <li><span>Lactobacillus acidophilus</span></li> <li><span>Lactobacillus delbrueckii ssp bulgaricus</span></li> <li><span>Lactobacillus rhamnosus</span></li> <li><span>Lactobacillus paracasei</span></li> <li><span>Bifidobacterium lactis</span></li> <li><span>Streptococcus thermophilus</span></li> <li><span>Saccharomyces cerevisiae</span></li> </ul> <p><span>This product now ships to Australia, which means Aussies can benefit from a product that keeps your gut healthy.</span></p> <p><em>This is sponsored content brought to you in conjunction with <a href="https://www.livebrew.co.nz/">LiveBrew</a>.</em></p>

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