Welcome to the podcast Fibromyalgia Real Solutions with Amanda Love.

You are listening to episode18 – Prebiotics and Probiotics 

By the way,  you can listen to this podcast wherever you are in the world and at any time that you wish. I always include show notes for those with “ brain fog” so you don’t have to take notes.

   I do believe that there is a lot of information both good and bad out there about fibromyalgia. As an educator who specializes in this area, I think it is my job to point out to you that beneficial information can be organized in a fashion that will reduce the symptoms of this malady. 

    My name is Amanda Elise Love and  I was diagnosed with fibromyalgia 9 years ago which influenced my decision to enter the field of nutrition and now I am a Registered Holistic Nutritionist who works with those who are suffering from fibromyalgia. 

Before we get started  I want to say that each podcast is to be informative but also to help you take some action steps that will improve your health.  Please try some of these suggestions and let me know if they have benefitted you. 

While the word probiotic is well known these days. I wonder just how many of us know what it means

Here is one way to think about what they are. The prefix “bio” means life.  The prefix “anti” means against life while the prefix “pro” means for life. Therefore, probiotic means for life and antibiotic means against life. Antibiotics are given to destroy harmful bacteria when we are ill. Probiotics are given to save the lives of beneficial bacteria. 

Here is the definition of probiotics: They are beneficial bacteria who live in the gut and there are billions of these microbes. However, with the use of antibiotics, antibacterial products, and poor dietary habits, the average person has a reduced amount in their gut. 

Abundance is important however because when you support the life of your gut bacteria you are also supporting health and vitality. 

 The following probiotics live in the gut and are also available through supplements and fermented foods. 

Lactobacillus 

Bifidobacterium 

Soil-based bacteria

And, spore-forming bacteria

   The first two produce lactic acid when lactose, sugar, and carbohydrates are eaten. Bacteria that produce lactic acid inhibit the growth of harmful bacteria because they lower the pH levels. This produces sour taste in fermented foods. Lactic acid bacteria nourish the gut lining and stimulate the immune system.  

These bacteria can also inhibit the growth of the yeast candida in our bodies which we don’t want there. These two bacteria, Lactobacillus and  Bifidobacterium are classified as “transient” which means they do not stay permanently in the gut. They pass through the digestive tract and do not colonize there. 

   Here are two more types of probiotics which are  “soil-based “ and “spore-forming”. The soil-based bacteria live in the soil and should be on our food. They will help with digestion if we are lucky to have them. It is currently felt, however, that due to the sanitizing process, pesticide use and antibiotics present in our food that there are few of these microorganisms unfortunately left in our food, which is detrimental to good health. 

The fourth probiotic is called ‘spore-forming  ’’. Some of these live permanently in our gut as they are very resilient to the harsh environment of our GI Tract. 

Now let’s talk about the misconceptions about probiotics that some people have: They think that probiotics don’t survive stomach acid. This is sometimes true but today there are technologies that protect against this. Probiotics are now available with encapsulation technology which has been shown to be very effective. “Spore forming bacteria” are dormant until they are needed and are able to survive in the intestine so spore-forming bacteria easily colonize. Remember, however, bacteria have great benefits even if they don’t colonize in the gut but must be taken on a daily basis. 

Many people believe that there are already millions of bacteria in the GI tract and that there is no need for more. The problem is this. It requires billions of bacteria for them to colonize. The goal is to support a healthy environment so that the probiotics can colonize and stimulate the immune system. They can also influence inflammation and neutralize the toxins that may contribute to a leaky gut. We talked about “WHAT IS A LEAKY Gut ’ in episode 13. This condition is thought to lead to too many serious health issues such as autoimmune problems such as chronic fatigue syndrome and fibromyalgia. 

   Another misconception is that supplements are not necessary because you can get enough probiotics in yogurt. This is important to know. Most yogurt is pasteurized so the bacteria are killed and the product is filled with sugar which your gut doesn’t need. Yogurt is not a probiotic. Natural homemade yogurt is good however, for probiotics to stimulate the immune system they must be present in very large amounts that cannot be provided by commercial yogurt. 

   Some people think that fermented foods have enough probiotics in them so that taking supplements is not necessary. Fermented foods are very good but they do not contain the therapeutic doses of live bacteria. 

We’ve been eating bacteria from our soil, on our plants, and in our food for a long time. Probiotics are actually everywhere because, really, bacteria are everywhere. It’s only a recent phenomenon that we’ve become so clean. The idea that we need to add probiotics back in our diet not only makes sense but maybe essential to reestablishing our healthy GI tract. 

 Now let’s look briefly at what prebiotics are and why they are important. The foods that feed probiotics are called prebiotics. This prebiotics is the food that we feed ourselves which is the food for our probiotics. Our gut microbes or probiotics are alive and their favorite foods are prebiotics and that includes dietary fiber and resistant starch. Resistant starch helps promote healthy blood lipids and are not digested until they reach the colon. 

 Technically  speaking, a prebiotic has three qualities :

It needs to be undigested and reach the colon intact :

It needs to be digested by our gut microbes in the colon :

It needs to stimulate our health-promoting good gut microbes

Here are some health benefits of prebiotics : 

Our gut microbes use prebiotics to make short-chain fatty acids 

Fatty acids feed the cells of our colon keeping it healthy.

They also increase mineral absorption such as calcium and magnesium. 

Dietary fiber and resistant starch are the main sources of prebiotics. 

Here are some source of dietary fiber ;

Onion’s 

Asparagus

Bananas 

Berries 

Pears

Resistant starch is found in whole grains such as oats, potatoes, cornmeal, seeds, and legumes.   

To briefly review, prebiotics is fiber and resistant starches that feed our gut microbes which helps keep our gut health as well as our overall health. 

Do you ever juice your amazingly healthy fruits and vegetables and have a ton of leftover pulp? What do you do with it? I have a great recipe for using that oh so healthy prebiotic fiber in a delicious way.

The Recipe is called (Juice pulp ): Brownies 

You can find it in  my show notes and on my website www.amandaeliselove.com under recipes 

This preceding information is just the beginning of addressing Prebiotics and Probiotics. If you want more individualized help on this or your health in general : 

  

  1.  Then available to each of you is a free 45- 60 minutes  Fibromyalgia transformation call so we can more easily chat about everything that’s going on with your health,  what is missing in terms of the solutions and how I can best support you in your goals. You can go to my website and under Contact, there is a schedule. You click on the Discovery call and a calendar available of days and times are there.http://amandaeliselove.com/schedule/ You can also email amandaeliselove@gmail.com
  2. Take a look at your current lifestyle. Do you think you are deprived of bacteria and may benefit from probiotics? Think it over, and keep the conversation going in my Facebook group called “Fibro fix Real Solutions ‘’’!

https://www.facebook.com/groups/361675060902718/

3. Recipe (Juice pulp): Brownies – click this link – http://bit.ly/2PnaqKx

4. Podcast  Episode – Don’t feed the Candida Part One –http://bit.ly/2JuiuW9
5. Podcast Episode – Don’t feed the Candida Part two – http://bit.ly/2xBl8UH
6. Podcast Episode – What is Thing Called Leaky Gut – http://bit.ly/31Yb060
7. Click here if you want to read the show notes – http://amandaeliselove.com/prebiotics-and-probiotics/

8. Top 10 Fibromyalgia Podcasts You Must Follow in 2020- https://blog.feedspot.com/fibromyalgia_podcasts/

Everything I mentioned will be in the show notes. 

Looking forward to talking with you soon for the 19 episodes in two weeks. 

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