Protect your gut
2012-12-01
Hong
Kong people live in a fast pace environment and often dine out consisting of
excess meat and less vegetables, low physical activity and stressful lifestyle
are some of the contributing factors that can harm gut health.
In
2010, according to Hong Kong Cancer Registry figures, colorectal cancer is the
second leading death of cancer, so we cannot neglect gut health. Frustrating
ly, Hong Kong people live in a fast pace environment and often dine out
consisting of excess meat and less vegetables, low physical activity and
stressful lifestyle are some of the contributing factors that can harm gut
health. Intestinal diseases are very common, including irritable bowel
syndrome, enteritis and constipation which if neglected can deteriorate into
cancer.
Underlying mechanism
The function of the
gut is far not restricted to food processing and subsequent nutrient and fluid
uptake. The gut also regulates
major epithelial and
immune functions for our general well-being and energy uptake. Food passes
through the gut daily which makes it prone to bacterial and viral attack. Thus,
a normal gastrointestinal (GI) microbiota and an intact GI barrier can
counteract the bacteria to maintain gut health. The GI consists of about 10
bacteria that are mainly located in the large intestine, some are beneficial
and some are harmful bacteria to maintain gut health.
The
beneficial bacteria help defend GI health and regulate immune functions to
fight infection and disease. The benefits of beneficial bacteria counteract
balance of harmful bacteria that will damage the intestinal function causing a
variety of diseases.
Fibre
A balanced diet is
important to ensure
gut
health. Research has indicated that adequate fibre intake can reduce the risk
of colorectal cancer and constipation. Fibre main function is to absorb water
and soften stools, promote bowel movements and reduce the transit time in the
intestine.It also reduces carcinogens or toxins produced by intestinal bacteria
which reduces the risk of colorectal cancer occurring and preventing
constipation. Therefore, everyone should eat foods rich in high fibre including
whole grains, fruits, vegetables and nuts.
Probiotic
Ageing reduces probiotics as well as stress, diseases, imbalance diet
and antibiotic usage. Probiotics are beneficial bacteria of the GI tract that
can increase the number of beneficial bacteria and reduce the effect of harmful
bacteria and promote GI health.
Also, probiotics help balance the intestinal microflora and enhanced
the gut surface protection layer, so that the pathogen cannot attach in the
intestine.
Therefore, probiotics can also reduce the
intestinal pH to prevent the breeding of pathogens and immune response induced
activity. One of the most representative probiotic is lactic acid bacteria that
can secrete an enzyme to break down lactose and can improve lactose intolerance
and relieve diarrhea symptoms. Suggest to try food containing probiotic foods
such as cheese and yoghurt drinks but to choose low sugar and low fat types.
Prebiotic
Prebiotic is different to probiotics. Prebiotics are the nutrients
required by the probiotic that promote the growth of probiotics. Increasing the
number and stimulate its activity is also a protective mechanism for the gut.
Prebiotic is not easily absorbed by the body to digest food and other substances
such as fibres and oligosaccharides. Foods rich in oligosaccharides include
fruit and vegetables such as bananas, asparagus, onions, garlic and beans.
The above nutrients are important elements but a
good balance diet; exercise and maintaining a health state of mind are also
important of ensuring gut health.
References:
1. Bischoff: ‘Gut health’: a new objective in medicine? BMC Medicine 2011.9:24
2. Choct M: Managing gut health through nutrition. Br Poult Sci 2009. 50:9-15
3. Blaut M, Clavel T: Metabolic diversity of the intestinal microbiota: implications for health and disease. J Nutr 2007, 137:751S-755S
4. Charalampopoulos, Dimitris. Rastall, Robert A. (2009). 4. Prebiotics and Probiotics Science and Technology. New York: Springer New York.
330 Tips provided by: Ms Grace Lam (Senior Dietitian - Centre for Nutritional Studies, School of Public Health and Primary Care, Faculty of Medicine, CUHK)
Your patronage in farmfresh330 not only brings you good health, but also helps bring new life to people in recovery of mental illness. Thank you for your Bright Buy.