Tuesday, 5 August 2014

Prebiotic/ Probiotics - Glossary

Prebiotics - A functional food that stimulates the growth of healthy bacteria, helping produce digestive enzymes.:

Glossary of Terms

Bifidobacteria

Bifidobacteria are one of the major genera of bacteria that make up the gut flora, the bacteria that reside in the colon. Bifidobacteria aid in digestion and are being used as probiotics.

Bio-culture

Contains living friendly bacteria (lactobacilli) probiotic bacteria, which help maintain a healthy intestinal tract and immune system

Carbohydrates or saccharides are simple molecules. They are the most abundant biological molecules, and fill numerous roles in living things, such as the storage and transport of energy and structural components. Additionally, carbohydrates and their derivatives play major roles in the working process of the immune system, fertilization, pathogenesis, blood clotting, and development.

Chicory Root

See Chicory Root

Dietary Fibre

See Dietary Fibre

Fructan

A fructan is a polymer of fructose molecules that occur in foods such as artichokes, asparagus, green beans, leeks, onions and wheat.

Gut Flora

The gut flora are the microorganisms that normally live in the digestive tract and can perform a number of useful functions for their hosts.

Healthy Bacteria

Many bacteria can be healthy for the body. They can provide the health benefits including better regularity, calcium absorption, etc.

Hydrolysis

Decomposition in which a compound is split into other compounds by reacting with water

Hydrolyzed

To subject or be subjected to hydrolysis

Intestinal Flora

The intestinal flora are the microorganisms that normally live in the digestive tract and can perform a number of useful functions for their hosts.

Inulin

See Inulin

Lactobacilli

Lactobacilli are a major part of the lactic acid bacteria group, named as such because most of its members convert lactose and other sugars to lactic acid. In humans they are present in the gastrointestinal tract, where they are symbiotic and make up a small portion of the gut flora. The production of lactic acid makes its environment acidic which inhibits the growth of some harmful bacteria.

Metabolic Activity

The chemical processes by which cells produce the substances and energy needed to sustain life. As part of metabolism, organic compounds are broken down to provide heat and energy in the process called catabolism. Simpler molecules are also used to build more complex compounds like proteins for growth and repair of tissues as part of anabolism

Micro Flora

The micro flora are the microorganisms that normally live in the digestive tract and can perform a number of useful functions for their hosts.

Oligomer

In chemistry, an oligomer consists of a finite number of monomer units in contrast to a polymerwhich, at least in principle, consists of an unbounded number of monomers.

Oligosaccharide

An oligosaccharide is a saccharide polymer containing a small number of simple sugars.

Paracellular Transport System

Paracellular transport refers to the transfer of substances between cells of an epithelium.

Pathogens

A pathogen or infectious agent is a biological agent that causes disease or illness to its host.

Polymer

A polymer is a substance composed of molecules with large molecular mass composed of repeating structural units, or monomers, connected by covalent chemical bonds

Polymerisation

Polymerisation is a process of bonding monomers, or "single units" together to form longer chains named polymers

Prebiotic

See Prebiotic

Prebiotic Effect

See Prebiotic Effect

Probiotic

See Probiotic

Synbiotic

Synbiotics refer to nutritional supplements containing both probiotics and prebiotics

Prebiotic Canada

your source for information on prebiotics, probiotics, and healthy living

Home Prebiotic Probiotic Inulin Dietary Fibre Chicory Root Health Benefits Glossary Contact Us Site Map Links

Leading Foods delivering Prebiotics? | Mark's Daily Apple:

Let’s take a look at some more examples. In parentheses is the prebiotic fiber content by weight, followed by the amount of food required to obtain 6 g prebiotic fiber:

Raw chicory root (64.6%) – 1/3 oz
Raw Jerusalem artichoke (31.5%) – 3/4 oz
Raw dandelion greens (24.3%) – 1 oz
Raw garlic (17.5%) – 1.2 oz
Raw leek (11.7%) – 1.8 oz
Raw onion (8.6%) – 2.5 oz
Cooked onion (5%) – 1/4 lb, or 4 oz
Raw banana (1%) – 1.3 lb

Inulin/oligofructose content (per 100g raw)

Chicory root – 41.6 g/22.9 g
Jerusalem artichoke – 18 g/13.5 g
Dandelion greens – 13.5 g/10.8 g
Garlic – 12.5 g/5 g
Leek – 6.5 g/5.2 g
Asparagus – 2.5 g/2.5 g
Banana – 0.5 g/0.5 g

Inulin content is altered by cooking, but not a lot; some of it is even converted into fructose (that’s how agave nectar is made, in fact). As Jeff Leach shows, traditional-style oven roasted chicory root (356 degrees F) lost about 10-20% of its inulin content, while cooked/fried onions lost only 10%. It’s safe to assume that cooking will preserve most of the prebiotic fiber in other foods, too.

As for getting all the other prebiotics researchers are beginning to explore through whole foods, it isn’t clear how available, say, xylooligosaccharides are in the context of a normal Primal eating plan.

From what I can see, most of the newer, more obscure prebiotic supplements are obtained by processing oats or corn or some other cheap, readily available food source. They undoubtedly occur in other veggies, too, but it probably doesn’t make financial sense to reduce several dozen tons of broccoli or asparagus when you could just as easily process a bunch of cheap grains.

Supplementation seems pretty safe all around, especially in the context of a probiotic-rich diet.

On the other hand, sticking with the Primal Blueprint Food Pyramid and eating a variety of fresh vegetables (leafy greens like kale, chard, and spinach, as well as broccoli, cauliflower, and any other vegetable that contains soluble fiber) will get you plenty of soluble, prebiotic fiber in all its forms and is definitely safe.

Gorilla's diet - fibre fermentation = a high-fat, moderate-protein, low-carb diet - Part One: The Basis for a High-fat Diet

Should all animals eat a high-fat, low-carb diet? - Part One: The Basis for a High-fat Diet:

gorilla

"In other words, although the western lowland gorilla's diet, exclusively of leaves, looks like a very low-fat, carbohydrate-rich diet, it is actually a high-fat, moderate-protein, low-carb diet. "
Comparison between Man and gorilla

You will note in the picture on the right that there is a marked difference in shape between a human and a gorilla. But the gorilla's gut is not only much larger than a human's, it also has an entirely different design.

Human

Small intestine is major organ used to extract nutrients.
Small intestine ~ 50% of the total volume.
Caecum and colon ~ 20% volume

Gorilla

Ratios exactly the opposite
Small intestine ~ 25% volume
Caecum and colon ~ 53% volume.

This difference is highly significant. In a herbivore such as the gorilla, the caecum and colon harbour huge colonies of bacteria which ferment carbohydrates, particularly fibre, and use it to produce short chain fatty acids (SCFA) — principally acetic, proprionic and butyric acids. These are then absorbed into the body to be used as a source of energy.

If we look at the gorilla's diet, we now see that the authors of the study into the western lowland gorilla's diet find that the fibre provides some 2 kcals of energy per gram of fibre, in the form of SCFA. As the fibre averages about three-fourths of the gorilla's diet, this energy forms a highly significant proportion of the gorilla's total energy intake.

These SCFAs must be added to the fats already present in the gorilla's diet, which gives us the following proportions:

Overall energy
                                           (kcal) per 100g        %age
Protein                                   47.1                        20.5%
Available carbs                       30.6                    13.1%
Fat                                        4.9                        1.9%
SCFA from fibre                      148.0                      64.5%

This gives totals of:

protein = 20.5%
carbs = 13.1%
fats = 66.4%

In other words, although the western lowland gorilla's diet, exclusively of leaves, looks like a very low-fat, carbohydrate-rich diet, it is actually a high-fat, moderate-protein, low-carb diet.

The Western Lowland Gorilla

The Western Lowland Gorilla eats leaves from around 200 species of plant. These foods are low in fat and available carbohydrate, varied in protein and very high in total dietary fibre. Macronutrients, in grams per 100 grams of dry matter, were found to be:

Fat 0.5g (range 0.1 - 1.8)
Available carbohydrate 7.7g (range 0 - 22.4)
Protein 11.8g (range 1.7 - 30.0)
Fibre made up by far the major part of the plants ranging between 52.0g and 96.5g for a mean of 74.0g.

Putting the available macronutrients in terms of calorific values we have:

fat 5.9%
available carbohydrate 37.1%
protein 57.0%

On the face of it, therefore, it looks as if gorillas eat a very low-fat, high protein diet. But things aren't as clear cut as that.

No mammal — not even the herbivores — has developed an enzyme that will digest vegetable fibre. This is why we tend to discount it when calculating our calorie intakes. However, while mammals have not developed an enzyme that will digest fibre, there are lots of micro-organisms and bacteria that can the job for them. The herbivores employ billions of these bacteria.

What Are Prebiotics? | Mark's Daily Apple

What Are Prebiotics? | Mark's Daily Apple:

Prebiotics are, quite simply, indigestible food ingredients that stimulate the growth and maintenance of beneficial gut microbiota. I suppose “indigestible by humans” is more accurate, because they are being digested – just not by our host digestive system (about 90% of prebiotic fiber makes it through the small intestine intact).

Instead, it’s those oft-thankless, microbial workhorses of our colons doing all the work while we reap the benefits. They are getting free meals, so don’t feel too bad about putting them to work.

So you could say that prebiotics are food for your flora, those living organisms that contribute to our health and well being. For our intents and purposes, prebiotics are classified as soluble fiber. Conversely, insoluble fiber is the stuff that the human digestive system – neither host cells nor gut flora – cannot process nor digest, instead acting as a lubricant stimulant for our bowels (literally tearing our insides up, prompting the release of natural lubricant to speed up processing and limit damage). When most people discuss the so-called benefits of dietary fiber, they’re talking about insoluble fiber’s effect on stool passage and volume. Yeah, it speeds up the process and makes for bigger toilet paper bills.

But I’m not interested in mere bulking agents. I’m interested in soluble fiber, in the type of fiber that our gut flora can actually consume and ferment. I’m talking inulin and oligofructose, along with fructooligosaccharides (FOS), galactooligosaccharides (GOS), and other oligosaccharides. Pectin, too, appears to have some prebiotic potential, but inulin and oligofructose are the big ones. Of course, all of these can be obtained by adhering to the Primal Blueprint Food Pyramid and eating a few servings of vegetables and fruits each day.

Researchers distinguish between long chain, short chain, and full spectrum prebiotics. Inulin is a long chain prebiotic fiber; long chain prebiotics contain 9-64 links per saccharide molecule and are digested more slowly, providing food for bacteria in the left side of the colon. Oligofructose is a short chain prebiotic, containing 2-8 links per saccharide molecule and fermenting in the right side of the colon, considerably faster. A full spectrum prebiotic supplement would be something like oligofructose-enriched inulin (OEI), which contains all possible saccharide links.

Psyllium a Weak Source of Prebiotics | Fiber Experts

Can Psyllium Husk Be Considered As Prebiotic | Fiber Experts:

Psyllium a Weak Source of Prebiotics

Prebiotic are considered to be different kinds of soluble fibers because when consumed it does not break down and it is available for the natural bacteria to use as food. Even though psyllium is a soluble fiber it is not a complete and efficient prebiotics by itself. A study showed that even adding synthetic materials such as gastric and pancreatic enzymes to psyllium husk increased its effictiveness as a prebiotic. However it was found that it was effective only in individuals with abnormal low levels of prebiotic bacteria.

Psyllium Is Still Good For You

Psyllium might not be the greatest source for prebiotics material but it has a variety of benefits. Consuming psyllium on a daily basis has many health benefits such as reducing cholesterol, lowering blood glucose levels, lower risk to heart disease and regulating bowl movements.

-->What is Metamucil
-->Metamucil For Weight Loss
-->How To Control Diarrhea With Metamucil
-->Why Metamucil May Not Be Suitable for Kids -->Benefits of Metamucil
-->When Psyllium Is Not The Right Choice For You

Are Psyllium Husks Prebiotic? | LIVESTRONG.COM

Are Psyllium Husks Prebiotic? | LIVESTRONG.COM:

"Researchers studying fermentable fibres and inflammatory bowel disease sometimes use psyllium as a prebiotic. Psyllium ferments more slowly than other prebiotic fibers. As a result, it may produce less unwanted gas and deliver prebiotic benefits throughout the length of the colon, according to the July 2011 issue of the “Journal of Food Science.”

Last Updated: May 28, 2014 | By Sandi Busch
Psyllium is available in supplements. Photo Credit Thinkstock/Stockbyte/Getty Images

Even though psyllium is a very effective laxative, it's actually a soluble fiber, which is unusual because soluble fibers are not known for laxative abilities -- a job that falls to insoluble fiber. In addition to it's laxative abilities, psyllium provides all the same benefits as soluble fibers. It's also a prebiotic fiber, which means it supports the good bacteria in your colon.

Psyllium husks come from seeds of the psyllium plant, which you may also see referred to as the plantago or ispaghula plant. Psyllium is classified as a functional fiber rather than a dietary fiber because the soluble fiber is extracted from the seeds and added to foods or used in supplements. You’ll find psyllium listed as the active ingredient in some over-the-counter laxatives. It also lowers levels of cholesterol and helps regulate levels of blood sugar after eating, according to studies cited in a report from the Institute of Medicine.

A prebiotic is any type of fiber that is fermentable and supports the growth or activity of good bacteria in your colon. It’s important to sustain the colonies of good bacteria that normally live in your large intestine because they help maintain a strong immune system and boost overall health. As prebiotic fibers are fermented, they increase the amount of bacteria and produce energy used by cells that line your colon.

You may not find psyllium included in lists of prebiotic fibers, but it does have prebiotic effects, according to a report in the April 2013 issue of “Nutrients.” In fact, researchers studying fermentable fibers and inflammatory bowel disease sometimes use psyllium as a prebiotic. Psyllium ferments more slowly than other prebiotic fibers. As a result, it may produce less unwanted gas and deliver prebiotic benefits throughout the length of the colon, according to the July 2011 issue of the “Journal of Food Science.”

When prebiotics and probiotics are combined in the same product, the result is called a synbiotic. While more research into synbiotics is needed to determine their effectiveness, taking psyllium with probiotics may help treat inflammatory bowel disease. In one study, patients with ulcerative colitis were divided into three groups, with each group taking either probiotics, prebiotics or synbiotics. The synbiotic group took probiotics with 9.9 grams daily of psyllium as the prebiotic. This group saw better improvement in symptoms than the other groups, according to a report in the May 2009 issue of “Nutrition.”

Psyllium - Appropriate Dosage?

How Do I Determine the Appropriate Psyllium Dosage?:

Usual Adult Dose for Irritable Bowel Syndrome

Daily fiber:
Adults 19 to 50 years: Male: 38 g/day; Female: 25 g/day
Pregnancy: 28 g/day
Lactation: 29 g/day

Dose:
1 to 2 rounded teaspoonfuls, 1 to 2 packets, 1 to 2 wafers, or 5 to 6 capsules orally with 8 ounces of fluid 1 to 3 times a day

The appropriate psyllium dosage for adults usually ranges from between one two two tablespoons (between about 14 and 28 grams) of psyllium husk. This dosage can be taken once or twice daily. For those who have never before used a colon-cleansing product like psyllium, it is important to consult a doctor before using the product. With a doctor's approval, it may make sense to begin with the lowest dosage, one tablespoon (about 14 grams) taken just once daily. Before children use this product, be sure to get the approval of the child's pediatrician and also ask for recommendations regarding the psyllium dosage based on the child's age.

One of the most important things to remember when taking psyllium is to drink plenty of water. Psyllium absorbs a great deal of water, which is one of the reasons that it works so well to form bulk in the bowels. In order to work properly, the product must have plenty of water to absorb.

People who use psyllium on a regular basis often find a dosage that works well for them. While it is important not to go over the recommended psyllium dosage, it is a good practice to find a dosage level within the recommended range that seems to work well.

With the approval of a doctor, the regular psyllium dosage may be increased in order to treat diarrhea.

In most cases, side effects of psyllium are minor. The most common side effect is abdominal bloating. It is possible for psyllium to interact negatively with some medications. Psyllium can cause medication, along with all other ingested solids, to move through the body more quickly than they would on their own. This means that medications that are taken along with psyllium may not be appropriately or entirely absorbed.

This can be managed by either reducing the number of doses of psyllium that one takes in a day or to reducing the psyllium dosage. In some cases, people who are experiencing this problem may have to use psyllium in very small doses or stop using psyllium altogether."

Psyllium Husk Fiber on wiseGEEK:

As a result, the United States (US) has become the largest importer of psyllium; 60 percent of the husk fiber is used by pharmaceutical companies for several types of medicine and fiber supplements. Generally, psyllium husk fiber consists of mucilage and is 60-percent soluble fiber — one of the highest contents of natural soluble fiber of any plant.
This heavy dose of dietary fiber makes psyllium husk the choice of many who manufacture dietary fiber supplements and powders like Metamucil.

smarr-digital

Tuesday, 5 August 2014

Glossary of Terms

Prebiotic Effect

Prebiotic Canada

your source for information on prebiotics, probiotics, and healthy living

Let’s take a look at some more examples. In parentheses is the prebiotic fiber content by weight, followed by the amount of food required to obtain 6 g prebiotic fiber:

"In other words, although the western lowland gorilla's diet, exclusively of leaves, looks like a very low-fat, carbohydrate-rich diet, it is actually a high-fat, moderate-protein, low-carb diet. " Comparison between Man and gorilla

The Western Lowland Gorilla

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References

Usual Adult Dose for Irritable Bowel Syndrome

"In other words, although the western lowland gorilla's diet, exclusively of leaves, looks like a very low-fat, carbohydrate-rich diet, it is actually a high-fat, moderate-protein, low-carb diet. "
Comparison between Man and gorilla