Probiotic Benefits

While much well-deserved attention is paid to soluble fiber foods, it is insoluble fiber that provides roughage and improves bowel regularity. This natural bulk also gives feelings of fullness and satisfaction, resulting in less food intake.

In the 1980s, there was a huge push promoting the benefits of fiber in the diet, particularly its ability to prevent colon cancer. Since that time, there have been conflicting studies, and, for some reason, fiber has fallen out of favor. I predict (something I do very rarely) that you will soon begin to see a dramatic increase in the ill effects of decreasing the amount of fiber in our diets. We’re already seeing an increase in many of these problems, such as widespread obesity, cardiovascular disease, diabetes, and numerous bowel problems.

Fiber has decreased dramatically as our food supply has become more and more processed. To make matters worse, low-carb diets like Atkins and South Beach often shun the complex carbohydrates that contain insoluble fiber or roughage. The most commonly consumed “vegetable” in this country is now French fries. Food manufacturers have increasingly removed insoluble fiber from processed foods, to both lessen the gritty texture and make ingredients easier to combine.

Insoluble fiber, the portion of the plant that can’t be broken down by your digestive system, provides a valuable service. The fiber absorbs water and swells, making the stool bulky, soft, and easy to pass. (This is why you always need to increase your water intake when you increase the fiber in your diet.) Without adequate fiber, bowel movements slow and toxic material remains in contact with the intestinal walls longer. The foreign material causes inflammation, and additional toxins are reabsorbed into your bloodstream. These additional toxins increase the workload of both your liver and kidneys. The slow-moving stools also lead to a condition called diverticulitis.

Diverticulum: Latin for “You Don’t Want to Know”

In the early stages of the disease, as your intestines struggle to remove toxins and waste material, small, pea-sized, irreversible pockets called diverticula develop. Waste material becomes trapped in these pockets, which often expand and become inflamed, resulting in diverticulitis. If the pockets rupture, the resulting infection and inflammation in the abdominal cavity can prove fatal.

Not surprisingly, the treatment for diverticulosis (the condition before inflammation sets in) is to increase fiber and promote bowel regularity. At the same time, I would also highly recommend the use of probiotics and fermented foods like sauerkraut and others to help re-establish good bacterial flora in the lower bowel at the same time. I don’t recommend the long-term use of over-the-counter fiber products like those mentioned earlier. It is my experience that long-term use of these products seems to deplete various minerals, which can lead to all kinds of seemingly unrelated problems. This just doesn’t happen when the fiber comes from a wide variety of foods such as fruits, vegetables, whole grains, seeds, dried beans, popcorn, brown rice, and bran.

For more information on common digestive problems, bowel irregularity, or a list of the highest fiber foods, visit Dr. Williams’ Web site.

With all the attention that H1N1 influenza was getting this winter, it’s no surprise that a powerful probiotics study was completely ignored in the mainstream media.

In a double-blind, placebo-controlled study, an international team of researchers evaluated the effects of using a daily probiotic supplement, added to milk, on cold and flu symptoms in 326 children. The children were 3 to 5 years of age and the study lasted 6 months.

One group of children received a placebo. Another group received Lactobacillus acidophilus, and a third group received a combination of L. acidophilus and Bifidobacterium animalis.

Relative to the placebo group, the single and combination probiotics reduced fever incidence by 53 and 72.7 percent, coughing by 41.4 and 62.1 percent, and runny nose by 28.2 and 58.8 percent, respectively. Antibiotic use was reduced by 68.4 and 84.2 percent, relative to the placebo. And compared to those getting the placebo, the single and combination probiotics users had reductions in days missed from school by 31.8 and 27.7 percent. (Pediatrics 09;124:e172–e179)

I would love to see a longer term follow-up study with these children to see what effect using the probiotics could have on preventing the development of food allergies—which now affect 4 percent of children 17 years old and younger in this country. The number of children diagnosed with food allergies has increased by 18 percent between 1997 and 2007. The true number is probably higher, since this figure is based only on visits that were actually reported to emergency and outpatient departments and physician offices. (Pediatrics 09;124:1549-1555)

At this rate, we’re looking at a huge problem in the making—or, from the pharmaceutical industry’s point of view, a huge marketing opportunity. Get your kids (and family) reaping probiotics’ benefits now to avoid trouble.

For more information on probiotics benefits, body digestion, or bowel regularity in general, visit Dr. Williams’ Web site. While there, you can also sign up for Dr. Williams’ FREE eLetter or subscribe to his monthly newsletter.

Prebiotics are substances that bacteria feed on or ferment, and are necessary to maintain a healthy bacterial balance. Most prebiotics are oligosaccharides, or long-chain sugar molecules. They’re considered to be indigestible fiber, and they mostly are, at least from our perspective. But from the perspective of the bacteria, they’re quite digestible.

Whey is a particularly effective prebiotic because of the sugars it contains. (There’s one more reason to start your day with a whey protein shake.) However, many other foods and compounds are also effective as probiotics. One that’s gotten some exposure lately is inulin, from chicory root.
 
Another that’s receiving increased attention is the kiwifruit. Studies from Hong Kong and elsewhere show that eating kiwi decreased constipation and laxative use in constipated patients by improving bowel transit time. (World J Gastroenterol 07;13:4771–4775)

Some of the benefit of kiwi comes from the fiber contained in each piece. The fruit also contains enzymes that aid in digestion and improve bowel motility, the pulsations that help move food through your digestive tract. I know that kiwi isn’t the cheapest variety of fruit available in your grocery, and it’s a very seasonal item in most parts of the country. In addition, the participants in the studies I mentioned were eating around three pieces of the fruit a day.

For those reasons, I’ve been looking for substitutes for kiwi. It turns out that the best substitute is a concentrate of kiwi itself. This concentrate maintains all the enzyme activity of the whole fruit, while packing the prebiotics into a much more convenient form.

Prebiotics are often combined with probiotics to create what’s called a synbiotic. Research in animals shows that synbiotics can help reduce the risk of colon cancer. (Food Chem Toxicol 2009 Dec 21)

Synbiotics also improve healing in patients who have undergone surgery or experienced significant injury. Trials in Greece with trauma patients showed that treatment with synbiotics reduced inflammation and the risk for pneumonia and blood infections, as well as length of stay in intensive care and the amount of time spent on mechanical ventilation. (J Trauma 09;67:815–821) (World J Surg 06;30:1848–1855)

If you find that you’re currently taking a probiotic supplement, and you’re not seeing the probiotics benefits you expected, it could be due to a lack of appropriate prebiotics.

For more information on probiotic benefits, body digestion, or bowel regularity in general, visit Dr. Williams’ Web site. While there, you can also sign up for Dr. Williams’ FREE eLetter or subscribe to his monthly newsletter.

As I was sitting eating my crunchy, delicious 15 day–fermented sauerkraut recently, I ran across a study showing that infectious digestive disorders are among the biggest risks to our military troops who are deployed overseas. Every month, about 30 percent get infectious diarrhea. Those who had experienced even just one incident had six times the risk for subsequent functional diarrhea and four times the risk of developing irritable bowel syndrome.

The medical records of personnel deployed in Operations Iraqi Freedom and Enduring Freedom indicate the fourth leading cause of their visits to Veterans Affairs medical centers was chronic gastrointestinal disorders. As many as 20 percent of these patients have conditions that have persisted for five years or longer after returning home.

It’s not hard to understand the high incidence of this problem, considering the stress these soldiers are under and the less-than-sanitary conditions they’re exposed to. What is hard to understand is the way these men and women are being treated.

Typical treatment focuses on the use of antibiotics to wipe out the offending bacteria. Patients are then switched to over-the-counter diarrhea treatments and bulking agents when the problem persists. Knowing what we know today, I’m amazed that probiotics aren’t being used to correct and ultimately prevent diarrhea symptoms.

I don’t have cost figures, but I’m certain that adding a daily probiotic supplement to their regimen would be an extremely cost-effective method to prevent many of these problems. And the fact that probiotics aren’t used following every round of antibiotics is absurd.

For more information on diarrhea treatments, body digestion, or bowel regularity in general, visit Dr. Williams’ Web site. While there, you can also sign up for Dr. Williams’ FREE eLetter or subscribe to his monthly newsletter.

The skin is the largest organ of your body. For the average adult, the surface area is about 3,000 sq. inches (or over 20 sq. ft.). It ranges from one-tenth to one-one hundredth of an inch in thickness. And, one square centimeter, you have an average of 1,000 oil glands (called sebaceous glands) and hundreds of sweat glands.

Your skin is an extremely complex organ. Besides protecting the underlying tissues from dehydration and bacteria invasion, it performs many other vital functions. It also helps control body temperature, store chemicals, synthesize several compounds such as vitamin D, receive environmental messages, and act as an elimination organ. This last function is of particular importance in dealing with skin diseases.

Waste products and body toxins that are filtered and broken down by your liver and kidneys are removed from the body by several organs. These include the bowels, the urinary tract organs, the lungs, and the skin. You use water to carry these waste products away and detoxify the body. By tracing this water loss, you can tell just how important the skin is in this cleansing process. The average water intake is about 10½ glasses a day. This includes the eight glasses of water you should be drinking and about 2½ glasses from food.

Although the skin’s primary purpose is generally said to be that of temperature regulation, the sweat it uses to cool the body is made up largely of waste material. In fact, the chemical composition of sweat is remarkably similar to urine. Sweat is a mixture of water, various salts, urea, uric acid, amino acids, ammonia, sugar, lactic acid and ascorbic acid.

As you can see, the skin is not just something to cover your organs. It is a complex organ itself, and its overall health depends on how well your body detoxifies and eliminates waste.

For more information on how to detoxify the body, eliminating body toxins, or liver detoxification, visit Dr. Williams’ Web site. While there, you can also sign up for Dr. Williams’ FREE eLetter or monthly newsletter.

There’s a critical connection between bowel problems and the nervous system that doesn’t receive much attention in most medical circles. In fact, in testimonials concerning the Specific Carbohydrate Diet, you’ll find that many individuals have seen a dramatic improvement or even complete reversal in such problems as schizophrenia. The same is true when bowel problems are corrected with probiotics or many of the other digestive cleansing methods I’ve discussed in this blog.

Generally, those in conventional medical circles haven’t been able to grasp the connection between toxins in the bowels and neurological disease. (Most still believe the cause of IBS, ulcerative colitis, and similar bowel problems is totally unknown.)

Between 60 and 70 percent of our immune system is located in the digestive tract, which makes sense when you realize it’s one of only three direct connections our body has to the outside world (our skin and respiratory tract are the others)—making it one of the places we are most exposed and vulnerable.

A breach in the gut wall—common in individuals with IBS, Crohn’s disease, and chronic constipation and diarrhea—is commonly referred to as “leaky gut” syndrome. This state allows toxins, bacteria, yeast, fungi, viruses, and incompletely digested foods to enter the bloodstream. An excess of these pathogens creates additional acids, fermentation byproducts, waste, and toxins that eventually overcomes our gut’s defenses.  

That’s why it is vital to maintain bowel health. It’s one of the most effective methods of improving your overall immune function. It can help prevent or reverse many of the neurological diseases on the rise in both children and adults.

Once these toxins and other particles breach our body’s protective barriers, they cause inflammation throughout the body and can often cross the blood/brain barrier, where they then interfere with the circulation and flow of nutrients to the brain—which in turn impairs consciousness, speech, cognition, and behavior. It shouldn’t come as any surprise that digestive and bowel problems are one of the principal complaints of people of all ages with depression, “brain fog,” irritability, schizophrenia, and seizures—even children with autism. It also should be no surprise to see these problems resolved when the bowel problems are corrected.

If you or your loved ones suffer from one of these neurological problems, getting rid of body toxins and restoring the bowels to normal is one thing you don’t want to overlook.

The use of probiotics is preventive medicine at its best. For this very reason it’s important to constantly replenish your body’s supply of these important life-sustaining organisms, which you can do easily with a daily probiotic supplement. And to that you can add my favorite—a nice daily helping of homemade sauerkraut to reap full probiotic benefits.

If you are looking to detoxify the body naturally (especially if you are doing a colon cleanse), you’ll want to include items that will help heal any damage to the mucosal lining of the bowels. One of the most time-tested products is slippery elm powder—a favorite topical remedy of Native Americans for wounds, burns, and boils. It was also used internally for ulcers and to soothe an irritated intestinal system.

Slippery elm is very safe, and can be purchased in bulk or in capsules (I prefer the bulk product). A slippery elm drink can be made by adding a heaping teaspoon of the powder to a little cold water to make a paste, and then pouring on a cup of boiling water while constantly stirring the mixture. Let it cool and then drink it, three times a day. For a slight variation you can use boiling milk instead of water and flavor the mixture with cinnamon or nutmeg. If you take slippery elm capsules, I suggest 800–1,000 mg three or four times daily.

An alternative to slippery elm is a product called Sialex from Ecological Formulas. It contains an extract of mucin (the main component of mucus) that re-establishes the protective mucus layer in the bowel and provides a lubricating action. You shouldn’t need Sialex if you use slippery elm, but I wanted you to know about it because it is helpful in healing the most stubborn cases, particularly ulcerations in the stomach and small intestine. The recommended dosage is 1 to 3 capsules with meals.

In addition to the slippery elm, now would be a good time to begin drinking green tea. I’ve expounded on the many benefits of green tea for years. However, most people still don’t realize that green tea can have a very positive effect on bowel regularity and bowel flora. Not only does it have antimicrobial properties and inhibit the growth of many pathogenic bacteria, it encourages growth of the beneficial lactobacilli bacteria at the same time.

When you are looking to detoxify the body, you must start with the basics—your diet. To kick off a truly effective cleansing detoxification program, you should try what I call the “weed and feed” program.

The idea is to first cleanse the bowels of any harmful or large numbers of undesirable bacteria, fungi, yeast, and parasites; heal any damage that has taken place; and then re-establish a healthy population of beneficial bacteria.

Overall it’s roughly a two-week program that begins with a 24-hour fast, where ideally nothing would be consumed except purified water. (Chlorinated water is not recommended, because it is not particular about which bacteria it kills—even the beneficial types in the bowel.) If one can’t fast on water alone for 24 hours, a homemade vegetable broth or the low-sodium version of V8 juice can be included, but under no circumstances should you add any fruit, juices, or other foods or drinks.

After the first 24 hours, steamed vegetables and light salads can be gradually added to the diet. (Yeast products, sugar, and starchy foods such as potatoes and rice are not allowed.)

Days 2 and 3 begin the “weeding” of your colon as “broad spectrum” natural antimicrobials are added to the regimen. The standard antimicrobial is garlic, preferably fresh—which has been proven effective against eliminating an extremely wide variety of harmful bacteria, fungi, yeast, and viruses while at the same time sparing the beneficial forms of bacteria. You can achieve these effects by simply consuming two crushed garlic cloves twice daily with your meals.

Beginning on Day 4, and through the remaining two weeks, you need to heal any damage to the bowel and re-establish the growth and dominance of the beneficial bacteria. In addition to adding specific supplements (such as a good probiotic), you can now gradually begin to introduce more and more fresh foods into your diet.

During this period it is important not to consume sugar, alcohol, caffeine, wheat products, or high starch foods such as bread, potatoes, and rice. Steamed or stir-fried vegetables are highly recommended—particularly high-sulfur foods such as cabbage, broccoli, bok choy, Brussels sprouts, cauliflower, cress, kale, mustard, radish, and turnip. Cabbage is one of the most researched (and also one of my favorites)—steamed, stir-fried, or fermented as sauerkraut. Onions, asparagus, and artichokes are also good choices.

Legumes (beans and peas) may also be introduced. Keep in mind, too, that these last few items are higher in fiber—which will be  a great help for IBS and other bowel problems, but may need to be introduced later if diarrhea is an issue. The timing of when and how much can be eaten will vary from individual to individual.

Meat can also be gradually added (begin with chicken, fish, or lamb), and it is generally easier and best to do so in the form of broths, stews, or soups. Slow-cooked (not instant) oatmeal is a good addition at this point. Dairy products may also be included. Start with the fermented ones first (such as yogurt).

As you begin to re-introduce different foods, be alert to any changes in bowel changes or symptoms. You may have to discontinue certain foods and add them back later when you see improved bowel regularity.

Simply adding fermented foods and/or probiotics to your diet provides incredible IBS support and can eliminate 75 to 80 percent of all cases of IBS.

The first step for dealing with IBS and other bowel problems is to add fermented food and/or a probiotic supplement to your daily regimen. Research and clinical work has shown that anywhere from 50 to 75 percent of those who make this change will notice a significant difference in their health.

Probiotics are live micro-organisms that, when administered in adequate amounts, provide a health benefit to the host by engaging and neutralizing toxic compounds. It’s a constant battle for control, and beneficial bacteria are often sacrificed in the process.

While commercial supplements are the first thought that comes to mind when you mention probiotics, naturally fermented, “live” foods have been around since the beginning of mankind. The most common include:

• fermented vegetables,
• fermented milk products (clabber, yogurt, cheese, buttermilk),
• kefir, and
• fermented soy products (natto, miso, tempeh, soy sauce, fermented tofu.

I highly recommend you include foods like these regularly in your diet.

My favorite fermented food is homemade sauerkraut. I keep a fresh batch going almost constantly, and some already made in the fridge at all times. It provides one of the widest varieties of beneficial bacteria that are known to protect against everything from bowel troubles to cancer. It’s inexpensive and easy to make and keep. A little salt, cabbage, and a crock are all that’s needed.

During those times when you’re not home or don’t have access to homemade sauerkraut or other fermented foods, I recommend the use of a commercial probiotic product. Look for one that can maintain viability without refrigeration, available in health food stores and over the Internet.

I would venture to say that adding probiotics to the diet (and eliminating products that contain HFCS) would provide tremendous IBS help and could eliminate 75 to 80 percent of all cases of IBS, maybe even more.

IBS has many triggers, including antibiotics, certain foods, and poor digestive capability, just to name a few.

IBS is a complicated condition with several factors that can trigger or contribute to its development. Top among these are antibiotic use, certain IBS trigger foods, or poor digestive capability.

Antibiotic Use

For many people, IBS first shows up after an infection (often one in the gastrointestinal tract), particularly when a long course of treatment or potent antibiotics have been used to address the infection. Antibiotics disrupt the normal bacterial flora in the gut, and this imbalance can lead to IBS.

Food Intolerance

Intolerance to certain foods is one of the primary triggers of IBS. Many people incorrectly refer to food intolerances as food “allergies,” but ingesting the offending foods doesn’t trigger a reaction from the immune system the way a true allergy does. Studies have shown that patients with IBS can usually correct their problem by following a diet that eliminates offending foods.

Some of the most common IBS trigger foods include:

• wheat,
• corn,
• dairy products,
• coffee,
• tea, and
• citrus fruits.

In fact, one study suggests that fructose (fruit sugar) alone may be responsible for 30 to 60 percent of all cases of IBS. The most common source of fructose in the American diet nowadays is high-fructose corn syrup (HFCS). And while it’s a given that you need to avoid HFCS, fruit can also trigger IBS.

Poor Digestive Capability

A decrease in digestive juices and/or enzymes results in the incomplete breakdown of various foods. Undigested proteins, fats, and carbohydrates can all create havoc in the intestinal tract. Protein fractions can be absorbed into the bloodstream from the small intestine and cause reactions that mimic allergies, locally as well as throughout the body.

Undigested fats can ferment in warm cavities of the lower bowel and create gas or flatulence, resulting in bloating, distension, and pain. And, undigested carbohydrates can pass to the lower bowel and provide the ideal food for the growth and replication of pathogenic and disease-causing bacteria, fungi, and yeast.

As we age, our ability to produce hydrochloric acid in the stomach is reduced—which reduces our ability to break down proteins. Sluggish bile and gallbladder problems prevent many people from properly breaking down fats in the diet. Surgical removal of the gallbladder without supplementing the diet with bile salts probably increases the difficulty a hundredfold or more.

Additional IBS Triggers

In addition to antibiotics, food intolerance, and poor digestion, there are a myriod of other factors that can trigger IBS. These include:

• genetics,
• drugs,
• radiation therapy,
• smoking,
• alcohol use or abuse,
• carbonated beverages,
• lack of sleep and exercise,
• surgical trauma or injury to the bowel,
• eating disorders, and
• use of hormones (particularly oral contraceptives or hormone replacement therapy).

Common digestive problems are the second most common cause of hospitalizations. (Pregnancy is #1 with women and coronary problems are #1 with men.) Thousands of diseases can be linked directly to a poor digestive system.

In the case of diarrhea, one of the best diarrhea treatments is to increase your intake of cultured foods, specifically, those made milk products, such as yogurt, buttermilk, sour cream, etc.

Yogurt has been used for centuries to cure bowel problems and diarrhea. The oldest people in the world, in the mountains of Russia, reportedly use plenty of yogurt and clabbered milk as their protein source. Similarly, a study at a New York hospital confirmed that between a third and a half cup of ordinary yogurt stopped severe infant diarrhea twice as fast as the standard anti-diarrhea drug Neomycin Kaopectate (Clin. Ped.63;1(7):407-411). In fact, yogurt works so effectively at preventing diarrhea in the first place, it is routinely used for that purpose in hospitals throughout Russia, Japan, and Italy.

Yogurt can do so much more than just correct bowel problems. At least seven natural antibiotics have been isolated from yogurt and fermented milk products. One called acidolin has been shown to be as effective, if not more so, as many prescription antibiotics (J. of Antibiotics 74;27(8):631-636). Eating yogurt may also decrease the risk of cancer. One French study discovered that among women who ate dairy products, those who ate the greatest amounts of yogurt had the lowest rate of breast cancer (J.Nat.Cancer Inst. 86;77(3):633-636).
Yogurt can also drop LDL cholesterol levels as much as 10 percent in one week, while raising HDL cholesterol levels (the good kind) (Ather.77;26[3]:335-340). And regular yogurt (not the low-fat kind) contains the hormone-like substance prostaglandin E2, which, among other things, can prevent ulcers. It can even boost the immune system.

Like just about everything else these days, the type of yogurt you eat makes a difference. The label of any yogurt you buy should say it has "active cultures." Some companies pasteurize the product after it’s been made, and this kills off the remaining beneficial bacteria making it useless. If you can find products made from L. acidophilus bacteria cultures, they will have the greatest benefits. If the yogurts made in your area don’t list the type of cultures used, you may have to call or write the manufacturer.

Also, avoid the yogurts containing sugar. Usually the yogurts with fruit are loaded with sugar. Add your own fruit. Bananas give it a sweet taste and counteract the sourness. For a more consistent sweetness, try blending the banana into the yogurt in the blender.

Just as there are many common digestive problems, there are many common causes. When it comes to disrupting the bacterial balance in your digestive system, there are a wide variety of dietary and lifestyle factors, including:

• A diet high in sugar;
• Low consumption of soured milk products;
• Antibiotic use;
• Excessive alcohol intake;
• Fluoridated and/or chlorinated water supplies;
• Radiation therapy;
• Exposure to toxic metals, pollutants, and/or radiation; or
• Use of non-steriod anti-inflammatory drugs NSAIDS (like Motrin, Advil, Nuprin, Rufin, Medipren, Midol, etc..).

Besides symptoms, another good indicator of bowel problems is the pH of your stool. Remember the pH scale measures how acidic or how alkaline something is. It runs from 0 (the most acidic reading) to 14 (the most alkaline reading). The midpoint 7 is neutral.

The pH of your stool should be slightly acidic, about 6.7 to 6.9. Generally, an alkaline pH (about 7) indicates poor bacteria flora, whereas a very acid stool pH can occur with excessive amounts of sucrose (table sugar) or lactose (milk sugar) in the diet.

This can be checked by using pH paper or with a liquid test agent called Bromthymol. The easiest to obtain is the pH paper, which is sold in many aquarium shops, pharmacies, medical supply houses, or by chemical supply companies. To determine the pH, simply touch the paper to a moist stool sample (before it hits the water in the toilet) and compare the color change to the chart that comes with the paper.

I am always amazed when people question whether or not they have the right balance of beneficial bacteria. The answer to this question lies, obviously, in your body. Generally, any negative health symptoms you might have are a very good indication if you have a good, balanced bacterial flora in your bowels.

The following is a partial list of common bowel problems and other health issues associated with inadequate bowel flora:

• Constipation and diarrhea;
• Intestinal gas;
• Chronic bad breath;
• Hormonal problems (i.e. PMS or menstrual complaints);
• Prostate trouble;
• Breast enlargement in men;
• Candida;
• Chronic anemia;
• Allergies to dairy;
• Vitamin B deficiencies;
• High cholesterol levels;
• Severe bruising problems;
• Chronic vaginal infections;
• Chronic bladder infections; and/or
• Osteoporosis.

One of the most overlooked areas when it comes to the treatment of PMS, osteoporosis, and hormone imbalance is bacteria imbalance in the colon.

I could write a book on the relationship between bacteria flora and hormone levels, but it would probably put everyone to sleep. I’ll shorten the explanation here, but it’s important to realize the connection.

As much as 60 percent of the estrogen circulating in the blood is picked up by the liver and "deactivated." It is then dumped into the gallbladder with bile, which is later released into the intestines. The friendly bacteria "reactivate" the estrogen, and it is reabsorbed into the bloodstream.

When the bacteria flora is out of balance, the estrogen is neither reactivated or reabsorbed. Instead, it is lost in the stool. This is critical, as low estrogen levels have been linked to osteoporosis, PMS, water retention/swelling, breast soreness, severe menstrual cramps, heavy flow, slow menstrual cycles, migraine headaches, etc..

As you might expect, taking antibiotics also decreases the amount of estrogen returned to the body by killing off the friendly bacteria in the bowels. This is why birth control pills (estrogen) often fail to work when antibiotics are used (Dig.Dis and Sciences 86;Sept:1475-1625).

It is also interesting to note that vegetarians have a different bacteria flora than do meat eaters. In fact, vegetarian women lose two to three times more estrogen in their stools than do omnivorous women. As a result, they have between 20 and 40 percent lower blood plasma levels of estrogen. This is a good thing!

The answer? More good bacteria, which translates to more probiotics. This allows your body to reap probiotic benefits for your hormones, as well as your digestive system.

With all of the focus on cholesterol and the heart, most people are surprised to learn that there is a strong connection between cholesterol and digestion. As it turns out, much of the cholesterol produced by the liver is converted into bile acids. The bile acids are stored in the gallbladder to later be dumped into the small intestine to help digest fats. Ultimately, they end up in your colon, where they are either destroyed or excreted in bowel movements.

If you are on a low fiber diet, you are harboring millions of anti-bile bacteria in your colon. These bacteria attack the bile acids and break them down into several substances, including cancer-causing chemicals and toxic products called "lithocholate." Lithocholate causes the liver to cut back on converting cholesterol to bile acids.

Unfortunately, this causes a couple of serious problems. When less cholesterol is converted to bile acids, it begins to accumulate in your bloodstream. Also, less cholesterol reaches the colon, which means it is trapped in your body rather than being excreted. This is especially dangerous, since bowel movements are your body’s main method of ridding itself of unwanted cholesterol and other body toxins.

Conversely, following a high fiber diet alters the type of bacteria in your colon. High fiber diets promote friendly bacteria. This allows your bile acids to stay intact and do their job of digesting fats. As a result, the combination of a high fiber diet and good bacteria flora can lower blood cholesterol levels, protect against colon cancer, and even improve fat digestion by providing more bile acids.

If you have a healthy intestinal tract, you have over 400 different species of microorganisms living there. They make up two pounds of your body weight! In the stomach, very few are able to survive because of the acidity. In fact, there may be as few as 10 to 100 organisms in every milliliter (.0338 fluid ounces) of stomach content. In the small intestine, there might be anywhere from 100 to 1000 organisms per milliliter.

As you reach the junction between the small and large intestine (at the ileocecal valve), the numbers begin to grow. In the large intestine or colon, as many as one trillion organisms per milliliter are common.

Good bacteria do four key things to help promote a healthy body, digestion, and even immune system:

1. Acidify the Colon—A healthy colon pH should, ideally, be between 6.7 and 6.9. Some of the by-products that help good bacteria achievethis are lactic and acetic acids. This slightly acidic environment inhibits the growth of undesirable bacteria like salmonella (causes food poisoning), shigella (common diarrhea cause), and E coli (which can cause intestinal disease and chronic kidney failure). These bacteria also produce a volatile fatty acid that, along with the acids, makes it difficult for fungus and yeast (like Candida) to survive.
2. Promote Bowel Regularity—Good bacteria can decrease the time it takes for waste products to move through the digestive system. They can also prevent the opposite problem. In other words, they correct both constipation and diarrhea.
3. Improve the Ability of the Immune System—By providing an area for controlled antigen production, good bacteria help stimulate the formation of antibodies. They provide a natural form of vaccination.
4. Eliminates bloating and gas problems and sweetens the breath—Bad breath (halitosis) is very frequently caused when the wrong bacteria takes over in the colon and produce foul smelling waste products, bloating and gas. These gases can be expelled and/or reabsorbed into the blood, where they are later released in the lungs and exhaled. All the breath mints in the world won’t correct bad breath caused by a bowel problem.

When was the last time you had real sauerkraut? If it’s been longer than you care to remember (or maybe never), then now is the time to start. And you don’t even have to leave your house.

You can easily make your own lactic acid-fermented cabbage and other vegetables right at home. There are several books currently in print on the subject of lactic acid-fermentation as a method of preserving food. However, some are quite complicated and intimidating, to say the least.

I suggest you start with the following recipe from Sally Fallon's excellent book, Nourishing Traditions. If you don't have her book in your health library, I highly recommend that you purchase it. It has a wealth of information on various health topics, and dozens of great recipes.

Lactic-acid fermentation is good way to preserve foods, and the flavor of vegetables preserved in this manner improves with time. While this sauerkraut can be eaten after only 3 days, some say that sauerkraut doesn't fully mature for at least six months.

Sauerkraut
(Makes 1 quart)

4 cups of shredded cabbage, loosely packed
1 teaspoon juniper berries
1/2 teaspoon cumin seeds
1/2 teaspoon mustard seeds
2 teaspoons sea salt
2 tablespoons whey* (if not available, add an additional 1 teaspoon salt)
1 cup filtered water**

1. In a bowl, mix cabbage with juniper berries, cumin, and mustard seeds.
2. Mash or pound with a wooden pounder for several minutes to release juices.
3. Place in a quart-sized wide-mouth Mason jar and pack down with the pounder.
4. Mix water with salt and whey and pour into jar. Add more water if needed to bring liquid to top of cabbage. There should be about one inch of space between the top of the cabbage and the top of the jar.
5. Place a lid on the jar and close very tightly. Lacto-fermentation is an anaerobic (without oxygen) process and the presence of oxygen, once fermentation has begun, will ruin the final product.
6. Keep at room temperature for about 3 days. Transfer to a root cellar or the top shelf of your refrigerator. The sauerkraut can be eaten immediately but it improves with age.

* If you use whey, it must be in the liquid form, not powdered. You can make your own whey by pouring yogurt into cheesecloth, a coffee filter, or a clean kitchen towel. Capture the whey liquid as it drips into another container. Using whey allows you to decrease the amount of salt needed and will improve consistency. It is naturally rich in both lactic acid and lactic acid-producing bacteria.

** Don't use tap water if it is chlorinated. The chlorine can destroy the lactic microbial organisms and prevent the fermentation.

Note: It's normal for white spots or a white film to form on the surface of the liquid covering the sauerkraut. It's a form of yeast called kahm. Although it's totally harmless, it can impart a bad taste to the cabbage so I would recommend simply removing it gently with a spoon before removing any of the sauerkraut.

In the last 100 years, most of the more beneficial fermented foods have practically been eliminated from our diet. Much of the problem has to do with the way we now preserve foods, particularly vegetables.

When fresh vegetables weren't as readily available throughout the year, they were often preserved through fermentation. Nowadays, thanks to improved transportation and storage techniques, we can buy various vegetables all year around. And when it comes to preserving vegetables, freezing and canning have become the methods of choice.

While these techniques help retain vitamin content and provide a high degree of convenience, they do little to provide beneficial bacteria for your system. This fact should be fairly evident when you consider the 35 million people in this country alone who suffer from IBS, and the millions more who suffer from ulcers, indigestion, chronic constipation and diarrhea, and dozens of other related bowel problems.

One of the key bacteria needed to make the majority of fermented food products is lactic-acid bacteria. Lactic acid-fermented foods have been dietary staples for thousands of years. Early writings show that Chinese workers ate acid-fermented vegetables while building the Great Wall of China. The Japanese have routinely served a small serving of pickled vegetable with their meals. Centuries ago, the Koreans developed kimchi by acid-fermenting cabbage and other vegetables. In fact, lactic acid-fermented cabbage has been revered as one of the most beneficial healing agents since early man.

To help stave off common digestive problems like IBS, constipation and diarrhea, I encourage you to add fermented foods to your diet. In addition to yogurt and sauerkraut, you can also try pickled cucumbers, garlic, beets, radish, corn relish, potatoes, various chutneys, Korean kimchi, and more. No matter which type of food you decide to eat, you'll start to reap the benefits.

Keep in mind that, due to their acidity, lactic acid-fermented vegetables should be used as a complement to meals and not eaten in large quantities. Consistency is the key, so eat small amounts (3 or 4 tablespoons) on a daily basis.

Digestive problems are the second most common cause of hospitalizations. (Pregnancy is #1 with women and coronary problems are #1 with men.) Thousands of diseases can be linked directly to a poor digestive system. And one of the biggest culprits is bowel problems, specifically a bacteria imbalance in the bowels.

Cultured foods can help intestinal bacteria growth. Generally, cultured foods are made from milk products. Since the bacteria is necessary for their production requires milk sugar (lactose), the end product will contain less sugar and therefore be less sweet. This holds true for all "soured" milk products like yogurt, buttermilk, sour cream, etc.

Yogurt has been used for centuries to cure bowel problems and diarrhea. The oldest people in the world, in the mountains of Russia, reportedly use plenty of yogurt and clabbered milk as their protein source. A study at a New York hospital confirmed that between 1/3 and 1/2 cup of ordinary yogurt stopped severe infant diarrhea twice as fast as the standard anti-diarrhea drug Neomycin Kaopectate. (Clin.Ped.63;1(7):407-411.) It works so effectively as a diarrhea treatment, it is routinely used for that purpose in hospitals throughout Russia, Japan and Italy.

Yogurt can do so much more than just correct bowel problems. At least seven natural antibiotics have been isolated from yogurt and fermented milk products. One called acidolin has been shown to be as effective, if not more so, as many prescription antibiotics. (J. of Antibiotics 74;27(8):631-636.) Eating yogurt may also decrease the risk of cancer. One French study discovered that among women who ate dairy products, those who ate the greatest amounts of yogurt had the lowest rate of breast cancer. (J.Nat.Cancer Inst. 86;77(3):633-636.)

Like just about everything else these days, the type of yogurt you eat makes a difference. Don't be fooled by the recent clever marketing of many yogurt products. The label of any yogurt you buy should say it has "active cultures." Some companies pasteurize the product after it’s been made, and this kills off the remaining beneficial bacteria making it useless. If you can find products made from L.acidophilus bacteria cultures, they will have the greatest benefits.

Also, avoid yogurts with fruit, as they are loaded with sugar. Add your own fruit instead. I find that bananas give yogurt a sweet taste and counteract the sourness. For a more consistent sweetness, try blending the banana into the yogurt in the blender.

Probiotic benefits vary depending on the bacteria in question. If you're looking for a probiotic digestive supplement, be sure to choose one that does what you have in mind. If you're interested in addressing a specific health area, then a single species of bacteria, or even a specific strain, might be up to the job.

Here are some of my recommendations:

• Lactobacillus acidophilus--for the relief of occasional diarrhea symptoms.
• Bifidobacterium longum--for improvement in bowel regularity.
• Bifidobacterium lactis--for improved immune function and a reduction of H. pylori, the bacteria thought to be responsible for digestive ulcers.
• Lactobacillus plantarum--also for improved immune function.
• Lactobacillus rhamnosus--for a reduction in the diarrhea symptoms known as "traveler's diarrhea."
• Lactobacillus paracasei--also for improved immune function.
• Lactobacillus salivarius--also for improved immune function.
• Lactobacillus gasseri--for the relief of occasional diarrhea symptoms.
• Bifidobacterium longum --for the relief of occasional diarrhea symptoms, particularly the condition known as "traveler's diarrhea."
• Bifidobacterium infantis--for the relief of bowel irregularity and the abdominal pain associated with bloating and gas.

If you're looking for overall digestive health benefits, including improved bowel regularity and relief from bloating and gas, you'll want a product that contains a variety of species.