Ever wanted to tame the microbes in your gut?

You’re not alone. Complaints such as bloating, irritable bowel and flatulence are very common in my clinic. Thanks to a certain television ad, most of us are aware that having the right balance between the ‘good’ and the ‘bad’ bacteria in our gut (stomach and intestines) is highly important for overall health and well being. You may also be aware that antibiotics, the oral contraceptive pill, chlorine in our drinking water and factors such as stress can interfere with levels of good bacteria in the gut. Antibiotics are particularly problematic because they do not discriminate between the good and the bad bacteria in the gut, killing indiscriminately.

Following antibiotic use or if there are general gut symptoms such as bloating or diarrhoea, many people turn to probiotic supplements to help restore levels of good bacteria in the gut. While this is advisable, in my opinion just taking probiotic supplements in isolation is not enough, particularly when we consider that most probiotic supplements only contain 2-10 species / strains of ‘good bacteria’, yet over 400 bacterial species have been identified in our gut.

The right amount of good bacteria is important for healthy intestinal absorption and digestion of nutrients, and also for enhancing the immune system as up to 70% of the immune system is actually found in the gut.  A healthy gut has been shown to decrease prevalence of allergy in susceptible individuals. The gut is also the site of much of the production of serotonin, the neurotransmitter responsible for a good mood, so if your gut is not functioning well, your mood may well be affected.  Clearly good gut health is important, so how do we get the balance of good bacteria back into the gut if our intestinal health is not what it should be?

Fermented & cultured foods

Fermented foods (i.e. foods containing naturally occuring healthy bacteria) offer a delicious and nutritious way to get the good bacteria back into your gut. This is because they are a great source of naturally occurring probiotics. Fermented foods are not a new fad; they have been used for centuries as daily nourishment in many countries including India, Japan, Vietnam and Africa. Many people report less bloating, gas, fatigue and bowel issues after using fermented foods. Examples of fermented foods with naturally occurring probiotics include live yogurt, kefir, sauerkraut, kimchee, kombuscha, and soybean-based miso and natto.

Fermentation in food describes the process of lacto fermentation, where naturally occurring healthy microorganisms such as the lactobacillus bacteria feast on sugars and other carbohydrates in foods, creating lactic acid as a by-product. The growth of these bacteria in fermented foods affects the composition and function of the bacteria in the gut in many different ways. Their presence not only increases the digestibility of food, they can also increase the nutritional content of the food, for example, vitamin C is more bio-available in fermented cabbage than fresh cabbage.

Fermented foods offer a fantastic way to:

(1) Increase the variety of healthy bacterial strains in the gut;

(2) Increase the quantity of healthy bacteria in the gut, particularly if you feed the probiotics ‘prebiotic’ foods (more on prebiotics below); and

(3) Discourage the presence of the bad bacteria that cause bloating and other gut related symptoms.

Prebiotics promote the growth of good bacteria in the gut as they function as a food source for the probiotic. Prebiotics are things such as inulin and fructooligosaccharides (FOS). You can find these prebiotics in foods such as asparagus, Jerusalem artichokes, bananas and shitake mushrooms.

For best results with improving gut health use fermented foods on a daily basis. My top three fermented/cultured foods (in no particular order) are:

1. Kefir

Kefir is a fermented milk drink that tastes similar to natural yogurt. It is one of my favourite fermented foods as not only does it contain high levels of probiotics, it also contains prebiotics such as inulin, which act as a food source for the good bacteria and ensures the probiotics multiply.

My favourite brand of Kefir is the Babushka brand, which you can find at good health food stores. As well as containing high levels of healthy cultures/bacteria (approx 12 billion CFU [colony-forming units] per shot), Kefir is also delicious and perfect for kids as it comes in kid-friendly flavours such as strawberry and honey. Despite the fact that it is a dairy product, it is actually very helpful for those with lactose intolerance. Studies have shown that lactose intolerant adults drinking kefir either eliminated or drastically reduced symptoms related to lactose intolerance. It is believed that the healthy bacteria in kefir possess the enzyme that is necessary to digest lactose.

2. Miso paste

Miso paste is a fermented food that contains healthy bacteria similar to that found in our gut. The healthy bacteria grow during the fermentation process of miso.  Always choose unpasturised miso as pasturisation kills the good bacteria.

My favourite brand is Spiral foods.  Care should be taken not to boil the miso as this destroys the cultures/bacteria.  Add it at the last moment to a soup in place of stock or use cold as part of a salad dressing.

3. Fermented vegetables

Fermented vegetables have been used for centuries. Sauerkraut is a fantastic example of an Eastern European fermented food that many of you will be familiar with. Fermentation by lactobacilli cultures occurs naturally in Sauerkraut as the healthy lactobacilli bacteria multiply on raw cabbage leaves where they grow. Lactobacilli are not the only culture to be found, leuconostoc and pediococcus have also been noted.

When it comes to sauerkraut you are best making your own rather than buying it from a supermarket as quality can be an issue (plenty of recipes exist on the internet). Supermarket versions tend to pickle the cabbage in vinegar, unlike traditional methods which favour just water and sea salt. Water and sea salt is preferable as unlike the vinegar, it promotes growth of healthy bacteria cultures. If you do want save time and just buy some fermented vegetables then my favourite brand is by Life in a jar http://www.lifeinajar.com.au.

I couldn’t miss the opportunity to highlight kimchee, a traditional Korean probiotic-rich food similar to the sauerkraut described above. It is comprised of an assortment of fermented vegetables (usually cabbage, carrot and cucumber) and like the sauerkraut above, the vegetables are fermented over a long period, which ensures growth of probiotic cultures for gut health. If you ever go to a Korean restaurant, be sure to order some kimchee.

Many places now offer classes that teach you how to make fermented vegetables and offer tips on how to add these to your daily meals. Examples include BU Organics in Bondi Junction, partly run by my favourite chef Pete Evans where they teach you how to make cultured vegetables and coconut kefir, yum! If you are interested in reading more on the benefits of fermented and cultured foods check out the book Nourishing Traditions by Sally Fallon as she dedicates a whole chapter to them and includes some lovely recipes.

Lisa Costa Bir – Naturopathic nutritionist, Ayurvedic lifestyle consultant, Lecturer & Food Coach web content coordinator

B App Sc. Naturopathy, Grad Dip. Naturopathy

Lisa maintains a practice in South Sydney and lectures at Endeavour College of Natural Therapies.

Connect with her on facebook under ‘Lisa Costa Bir Naturopath’ or check out her site at www.lisacostabirnaturopath.com.au

The post Foods to stop BLOATING and FARTING: Fermented Foods appeared first on Alison Mitchell Naturopath.

Herbal Tea – Not actually Tea!

I love a good cup of tea (and coffee too).  I also love herbal tea – it’s a great way of keeping hydrated and relaxing, while at the same time applying some of the healing properties of herbs.  Did you know that herbal tea isn’t actually tea?

Tea is made from the bush of Camellia sinensis, and all proper teas such as black, green and white teas come from this plant.  Herbal teas are actually infusions, and are properly called tisanes. Tisanes are made from mixtures of dried leaves, seeds, grasses, nuts, barks, fruits, flowers, or other botanical elements that give them their taste and provide the benefits of herbal teas.  They are usually all caffeine free and therefore will hydrate you, so they can be counted in your 2L of water each day.

There are a huge range of herbal teas available, some of which contain a blend of normal tea with other herbs/spices and some are completely free from tea.  It can be a bit overwhelming knowing which tea is best for you, so I’ll go through some varieties in this article.

TEA

Black Tea

Black tea is generally stronger in flavor and contains more caffeine than the less oxidized teas (green, white and yellow). Below are some common variations of the Black tea, all made from the Camellia sinensis bush, but produced in different ways.

–   Assam tea is found in most “breakfast” teas such as English breakfast and Irish breakfast. It is named Assam after its region of production in India.

–   Earl Grey has added Bergamot oil (Bergamot is extracted from the rind of the Bergamot Orange)

–   Lapsang souchong is from China, and is traditionally smoked.

–   Oolong tea is also from China, and it is produced by being withered under the sun, and then the leaves are curled and twisted.

White Tea
White tea is unfermented and is made from the very new and young leaves of the Camellia sinensis plant. White tea contains a higher concentration of polyphenols (constituents responsible for the antioxidant activity of tea) and thus has greater free radical scavenging activity compared to Green and black tea. It is also the least processed tea available

Green Tea
Green tea is unfermented, and is made by heat treating the leaves soon after they are harvested. Green tea will usually only keep for a year. It is rich in polyphenols and so has many healthy properties. There is a lot of research on green tea, and some of its properties include an ability to help protect against heart disease, cancer and it also very slightly helps to boost metabolism.

Yellow Tea
Yellow tea is similar to green tea, however it has a less ‘grassy’ flavour. During the process that leads to the tea leaves becoming yellow tea, the chlorophyll is broken down and partly oxidized. The taste of the tea becomes milder, and is often described as being somewhere between white tea and green tea. The aroma is described as flowery, fresh and mild. There is little known about this properties of this tea, but it is possible that some of the benefits are lost in its processing.

TISANES

There are huge varieties of Tisanes available, so I’m going to go through some of the more popular options, what they’re good for and how to prepare them.
Note – we all know now that herbal teas are technically called tisanes, however I will still be using the term tea through this article.

YEP.

This is something everyone should have in their cupboard.   YEP tea is a classic tea formula which contains Yarrow, Elderflower and Peppermint.  The actions of these herbs are great for helping the body deal with fevers, which allow the body to burn out the bugs from our system.

Pour a cup of boiling water onto 1-2 heaped teaspoonfuls of the dried herbs and infuse for 10 minutes. Drink 6-8 cups at the start of an infection.

Chamomile

One of my favourite herbs.  It has an excellent calming action, and can be drunk for anxiety and insomnia.  It also helps with digestive problems as it reduces inflammation in the intestines.  It can also be used as a wash for sore inflamed eyes.

2 tsp dried leaves in a cup of boiling water, infuse for 5-10 minutes.  For digestive problems, drink after each meal. 

Peppermint

Peppermint is a great herb for relaxing the stomach.  The essential oils contained in the herb can reduce colic, flatulence and nausea.  It is also great for fevers (it’s in the YEP tea).

Pour a cup of boiling water onto a heaped teaspoonful of the dried herb and infuse for 10 minutes.  Drink as often as desired.

Raspberry Leaf

Raspberry leaves have a long tradition of use in pregnancy to strengthen and tone the tissue of the womb.  Taking this tea regularly in pregnancy and during labour can help with contractions and reduces haemorrhages during labour.

Pour a cup of boiling water onto 2 teaspoonfuls of the dried herb and let infuse for 10-15 minutes.  This may be drunk freely.

Rose

Rose tea is made from the petals of the rose flower, and it is usually added for its scent and flavour.  It reportedly contains vitamin C, however this is usually due to the confusion between rose petals and rose hips.  It combines well with black tea.

Pour a cup of boiling water onto 2 teaspoonfuls of the dried herb and let infuse for 10 minutes.  Alternatively, simmer 1/3 cup fresh rose petals in 1 cup of water for 5 minutes or until the petals become discoloured.  Add honey to taste.

Rose Hip

Rose hip is made from the fruit and seeds of the Dog Rose (Rosa canina) which are collected in the autumn.  It is rich in vitamin C and so is great for warding off colds and infections.  It can also be drunk to improve energy and relieve constipation.

This must be made as a decoction.  Put 2½ teaspoonfuls of the cut hips in a cup of water, bring to the boil and simmer gently for ten minutes.

Ginger

This is another great herb for fevers and calming the stomach.  Ginger can promote perspiration making it good for fevers.  It also stimulates the peripheral circulation, making it a good herb for bad circulation and chilblains.  Nausea of morning sickness and motion sickness can be relieved by taking ginger.

Pour a cup of boiling water onto 1 teaspoonful of roughly chopped fresh root and let it infuse for 10 minutes.  Drink whenever needed.

Fennel

Fennel is another great herb for the stomach and intestines.  It can be taken to relieve flatulence and colic if taken before meals.  It is also good for coughs as it calms the lungs and helps the expulsion of mucous.  It can also be taken by nursing mothers to increase the flow of breast milk.

Pour a cup of boiling water onto 1-2 teaspoonfuls of slightly crushed seeds and leave to infuse for 10 minutes.  Drink three times daily.

Lemon Balm

Lemon Balm is a great herb to drink to help you relax.  It can also settle the stomach, making it especially good for nervous indigestion.  Lemon Balm is lovely for kids and can be combined with chamomile for upset tummies, nerves and even teething.  The little hairs on the leaves contain an essential oil that is strongly anti-viral, but this evaporates if the leaves are roughly handled so it can only be relied on in fresh herbs.  Lemon Balm is part of the mint family so it tastes yummy, and it is also very easy to grow.

Pour a cup of boiling water onto 1 teaspoonful of the dried herb or 1½ tablespoons of fresh herb and let infuse for 10 minutes.

Lemon Grass

Lemon grass tea is a very refreshing, citrus flavoured drink.  You can make the tea from the dried variety which is usually from the white ends.  If you grow lemon grass yourself (it’s easy to grow, but keep it in a pot as it grows rampant) then you can use the fresh green leaves as well.   One of the ingredients of lemongrass, citral, has been shown to have anti-cancer properties.  It is also considered to be of benefit for insomnia, and to relieve chest infections.

For the fresh tea use 10 leaves, cut up into 2 to 3 inches.   Avoid using the outer leaves as these may make the tea bitter.  Wash them well and boil them in a litre of water for 10-20 minutes.

Thyme

Sluggish digestion and upset tummies can be helped with thyme.  The essential oils in thyme are strongly antiseptic, so it’s good for respiratory and digestive infections.  It’s a fantastic cough remedy because of its antiseptic and expectorant properties.

Pour a cup of boiling water onto 2 teaspoonfuls of the dried herb and let infuse for 10 minutes.

Sage

Sage is a classic remedy for inflammation of the mouth and throat.  It can help with mouth ulcers, gingivitis, laryngitis and tonsillitis.  It can also help to reduce sweating.   It should be avoided during pregnancy.

Add ginger, thyme and Manuka honey to sage tea for an awesome sore throat tea.

Pour a cup of boiling water onto 1-2 teaspoonfuls of the leaves and let it infuse for 10 minutes.  Drink three times daily.

Rooibos

Pronounced roy-boss, and also known as red tea, Rooibos has a sweet and nutty flavour.   It is believed that rooibos tea has 50% more antioxidants than green tea, and it also rich in vitamin c.  It is caffeine free and is great drink to help you relax.  This is readily available in teabags.

Pour a cup of boiling water onto a rooibos teabag and let it infuse for at least 10 minutes.  Drink freely.

Yerba mate

Yerba mate (pronounced sherba-mah-tay) is rich in nutrients, amino acids and fatty acids, and is often drunk as an ‘energy drink’.  It is traditionally drunk by South Americans in a hollowed out gourd, but due to its rise in popularity it is now becoming available in a few varieties such as mate latte or yerba cocoa.  Yerba mate contains caffeine, but is often better tolerated than coffee.

Yerba mate tea is available as tea bags, but the traditional method of brewing is to fill the mate cup to about ¾ of its capacity with yerba mate tea. The mate cup is then filled with hot water which the yerba mate tea leaves absorb. More water is added until the leaves are completely saturated.

There are many variations on this recipe. Sometimes milk and sugar are added. The tea can be replenished with hot water as many times as desired until there is no more flavour.

Tisanes vs. tinctures

Herbs have a complex array of different active constituents which determine their effects on the body.  The different structures of these constituents call for various methods of extraction.  Some constituents are best extracted with water and others with alcohol.  Active constituents which are potentially dangerous are usually those which are alcohol soluble, meaning that teas are usually safe to self-prescribe (pregnancy is an exception).  Herbal tinctures (such as the formulas I make) are usually extracted with a combination of water and alcohol, the ratio of which is carefully determined to obtain the greatest efficacy.  These should only be prescribed by a trained herbalist or naturopath.

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