Eating Right -- Not Supplements -- Is Best At Keeping Your Good Bacteria Healthy

http://www.sciencedaily.com/releases/2009/10/091021115153.htm

ScienceDaily (Oct. 21, 2009) — Healthy eating, not supplements, is the best way to keep the good bacteria in your gut healthy, says a dietitian and researcher.

As with vitamins, it's best to get the bacteria you need from healthy food rather than taking often expensive and potentially ineffective supplements, says Gail Cresci, Medical College of Georgia dietitian and researcher.

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There is even mounting evidence that a healthy gut microbiota helps maintain a healthy weight. Studies have shown, for example, that when bacteria from a genetically fat mouse are placed in a lean germ-free mouse, it gains weight without changing its food intake.

Unfortunately poor diets are hurting the bacteria in many of us and the overuse of antibiotics is taking its toll as well, she says, particularly the common, broad spectrum antibiotics that wipe out anything in their path, good and bad bacteria included.

Diarrhea is an extremely common consequence of disturbing the natural balance of your gut's microbiota. In generally healthy individuals, a good diet, rich in fiber, protein and low in fat, will quickly help restore good bacteria. But in older individuals or those with an underlying condition, probiotics may be needed to avoid potentially deadly problems such as overgrowth of bad bacterium like Clostridium difficile. When that bacteria starts to thrive, it can result in an extremely enlarged colon that must be removed and, even then, about 80 percent of patients die.

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Ms. Cresci says a good daily diet has:

* 30 percent or less of calories coming from fat and saturated fats comprising no more than 10 percent of that. The majority should come from monounsaturated fats such as olive and canola oils.
* 25-30 grams of fiber, not from supplements, but from fiber-rich foods like whole grains and fresh fruits and vegetables, which also provide needed vitamins and minerals.
* If tolerable, dairy products to help ensure adequate protein, calcium, and other nutrients.
* Protein, through meat or dairy products, or nuts and beans, which also provide fiber and healthy fats.