Probiotics: A Complete Guide

Turn on the news or open the latest newspaper and you will see the term probiotic popping up everywhere. Until 5 or 10 years ago, you rarely heard the term probiotic, let alone microbiome,  but today it is commonly used in everything from television ads to food packaging. But do you even know what it means? Here is a simple guide all about probiotics; what they are, why you need them, and where you can get them in your diet.

What are probiotics?

Probiotics are live bacteria and yeast that are considered good for our health. The word probiotic is the compound of two words; pro meaning “in favor of”, and biotic meaning “life”, defining probiotics as life-promoting. The World Health Organization defines a probiotic as any living microorganism that has a health benefit when ingested. Probiotics are essentially an army of beneficial bacteria present in the body, specifically the digestive tract, which support general health and well-being. These friendly bacteria are present in the billions in our bodies, in fact, our human cells are outnumbered ten to one by bacteria. There are a variety of different strains of probiotic bacteria, lactobacillus being the most well know, however other strains include bifidobacteria, saccharomyces, streptococcus, and many more which all have vitally important functions in the body.

Why do we need probiotics?

Probiotics, or our gut bacteria, make up our body’s microbiome which has many important influences on the body. In fact, research continues to show how incredibly interconnected our bodies are to our microbiome, some research even considers our microbiome an organ itself. Here are some of the many benefits of a healthy microbiome:

• Improves digestive health
• Improves nutrient absorption
• Supports the immune system
• Reduces inflammation
• Prevents overgrowth of “bad” bacteria
• Synthesis of B Vitamins & Vitamin K

Researchers are still discovering how exactly probiotics work in the body and their many benefits, however, there is growing evidence that our gut health can impact everything from digestive disorders like IBS and IBD to skin conditions, allergies, and even weight loss. Every individual’s microbiome is incredibly unique and diverse, much like our fingerprint, however, is equally as important. Probiotics have been present in us from the moment we entered the world, although our external environment and lifestyle can have a negative, and positive, impact on the health of our microbiome.

What impacts our microbiome?

Our internal bacterial environment is very lively and complex; at any one moment there are thousands of moving pieces and reactions occurring, and while our intestinal bacteria are pretty resilient, their health can be compromised when exposed repeatedly to environmental factors. There are many factors that can impact the health of our gut and microbiome, however, some of the most common include diet, lifestyle, and stress. A poor diet high in refined sugars, processed foods, and alcohol and low in fiber can have a negative impact on the microbiome, as well as high levels of stress and repeated antibiotic use. The word antibiotic is literally the opposite of the word probiotic (anti meaning “opposed to”, biotic meaning “life”) so although antibiotics can help to kill off any harmful bacteria, they also kill off any beneficial bacteria as well. In order to ensure we have a flourishing microbiome, it is important to focus on whole foods and limit processed foods to ensure that our beneficial bacteria greatly outways our “bad” bacteria as they help to keep out fungi and yeasts.

Where do we get probiotics?

Most often, probiotics are made via fermentation, and it is important to note that probiotics are not a new concept. Throughout history, cultures have produced and consumed at least one form of fermented food in their diet, as fermentation was a form of preservation long before refrigeration. Fermentation not only helps to increase beneficial bacteria but can help to remove anti-nutrients, ensuring that it is more easily digested.  Nowadays, many of us consume little (if any at all) probiotics in the form of food, and although the word probiotic might conjure up images of yogurt, there are many more foods that are rich in probiotics:

• Sauerkraut
• Kimchi
• Fermented Vegetables
• Pickles
• Tempeh
• Miso
• Kombucha
• Cultured Yogurt
• Kefir

Note that not all forms of fermented foods are created equal. In order for pickled vegetables and sauerkrauts to be rich in probiotics, they must be naturally fermented and not contain vinegar, while yogurts must be free of added sugars, additives, and their ingredients should only contain “whole milk and live bacterial culture”. Not only are the ingredients in these foods important, but their natural preparation method is important as well.

In addition to probiotic-rich foods, probiotics are also made naturally in our digestive tracts from consuming foods rich in prebiotics such as onions, leeks, garlic, bananas, apples, pears, asparagus, artichokes, yams, yicama, and oats. These types of food are rich in prebiotic fibers, namely inulin and fructo-oligosaccharides,  that allow probiotic bacteria to grow and thrive.

What about probiotic supplements?

Probiotics can also be found in supplemental form varying in bacterial type (strain), quantity (CFUs), and format (capsule vs. liquid) and they can be beneficial in some cases. It is important to note that not all probiotic supplements are created equal, you get what you pay for, so not all forms are as beneficial. Additionally, the benefits experienced from one probiotic strain may be completely different from the benefits experienced from another strain so it is best to know what strain you need.  For instance, if you are sensitive to dairy, don’t opt for a probiotic grown on a dairy strain, as it can make your digestive symptoms worse. If you are unsure, look for a trusted reputable brand with diverse strains without any additives, or speak to a healthcare practitioner to learn what is best for you.

The Bottom Line

In general, you can support your digestive health and microbiome by eating a diet rich in whole foods, and prebiotic-rich foods and incorporating fermented foods daily to help ensure you are thriving with beneficial bacteria!

14 Health Foods That Aren’t Healthy

From granola bars to yogurt to fruit juice, many “health foods” marketed toward us are, in fact, not as healthy as they are made out to be. So, here is a list of “health foods” that are actually processed food in disguise.

Eating well involves one simple thing; eating real food, it’s actually that simple. The issue is that everyone has a different definition of what “real food” is. The way I look at it, real food is something with one ingredient, not something made of ingredients, and the more you focus on cooking with one-ingredient foods the healthier your diet will be. However, the truth of the matter is that many of us rarely cook from scratch anymore and we rely on the food industry to help us put together our meals.

Although many items in the grocery store are marketed towards us as “health foods” if you dig a little deeper you will see that many of the foods we are consuming daily are not so healthy after all. With alluring claims like “high in fiber”, “low in carbs”, “high in protein” and “low in fat” on just about everything in the grocery store it is easy to see why even the savviest of shoppers can be confused, so here are the top offenders for health foods that aren’t actually as healthy as you may think.

Health Foods That Aren’t Healthy

Here is a list of commonly considered “healthy foods” that are not as healthy as they are made out to be.

1. Gluten-Free Snacks

Gluten intolerance and Celiac disease have become increasingly common in North America, and the food industry has caught on to the trend of producing gluten-free “health foods”. Unfortunately, the term gluten-free has taken off like a marketing buzzword and in doing so has made nutrition claims rather confusing to consumers. Although there is validity to eating a gluten-free diet, eating a gluten-free diet that is rich in processed snack foods that is not any healthier. Just because items like crackers, bread, noodles, and muffins are gluten-free does not necessarily make them a healthy choice! If these items are still filled with refined flour (albeit gluten-free), vegetable oils, and added sugars the fact that they are gluten-free is completely irrelevant, which is exactly why gluten-free snacks top the list of “health foods” that aren’t healthy.

Healthier Alternative: Whether you need to avoid gluten or not, stick to simpler 1-ingredient snacks like fruit, vegetables, nuts, and seeds as much as possible.

2. Frozen Veggie Burgers

Real talk, plant-based eating has become trendy, but truth be told you can do any type of diet well and you can also do any type of diet poorly. Processed food is processed food, it doesn’t matter if it contains meat or plants. Many commercial veggie burger patties are made of processed soy, gluten, and grains, and little to no actual vegetables. Although these items might be plant-based, their list of ingredients can be just as troublesome as a processed hot dog making them a less-than-ideal choice.

Healthier Alternative: If you are looking for a plant-based burger you are best to make it yourself at home or look for brands that contain beans, lentils, and actual vegetables.

3. Veggies Chips

What makes potato chips unhealthy is not the fact that they are made of potatoes, it is the fact that they are deep-fried in processed vegetable oils and covered with artificial flavors and added sodium. In fact, potatoes are an incredibly healthy food, a rich source of vitamin B6, potassium, and vitamin C, and a great source of fiber, so take away the deep-fried version and you have an incredibly healthy food. If your carrots are carrots, your beets, and beets, and your parsnips are parsnips, that’s one thing, but deep frying them into chips doesn’t make them any healthier.

Healthier Alternative: Opt for actual vegetables to help get your daily fix, or (once in a while) opt for potato or tortilla chips cooked in avocado oil, coconut oil, or sunflower oil.

4. Flavoured Yogurts

In comparison to other breakfast options like cereals, pancakes, and croissants, flavored yogurts often seem like a healthier choice, however that is truly not the case. Most flavored yogurts have over 10g, and upwards of 20g, of sugar per 3/4 cup serving. (For reference, a chocolate dip doughnut has 13g of sugar.) Although yogurt and fruit might be healthy on their own, the combination of added sugars, syrups, and preservatives in the pre-made flavored versions is less than ideal.

Healthier Alternative: Opt for plain full-fat yogurt and sweeten it naturally with a great natural sweetener like maple syrup or raw honey.

5. Rice Cakes

Sure rice cakes might be low in calories, but they are low in everything else too. Although they might provide a little fiber, they are generally void of micronutrients and made of refined carbohydrates, making them about as nutritious as a piece of cardboard. Not to mention, many of the flavored versions are made with other processed sugar, refined oils, and artificial colors, and contain upwards of 22 processed ingredients. Plus, because these little wafers have almost no nutrition to them, they don’t lead to satiety and can lead to mindless eating in the long run.

Healthier Alternative: If you want to eat rice, eat actual rice. But if you just aren’t ready to let the rice cakes go, make sure you opt for plain rice cakes and add a little nut butter or avocado to help improve satiety.

6. Vegetable Oils

Although vegetable oils have been marketed as a ‘heart-healthy choice’ they are one of the least natural foods and one of the most commonly used in the food industry. The term ‘vegetable oil’ is actually a blanket term for oil derived from plants; be it canola, sunflower, or soy, and a quick look a video about how canola oil is made and you can see how processed these foods actually are, not to mention man-made foods like margarine. Not only are these oils extracted from their seeds using very harsh chemicals and processes, but they also are overly rich in omega-6 fats, and although we need them in small amounts, they are known to cause inflammation when consumed in excess. In fact, I would argue that vegetable oils are one of the worst offenders of health foods that aren’t healthy at all.

Healthier Alternative: Opt for all-natural oils like olive oil, butter, and animal fats to ensure you are using the best cooking oils and fats, and read ingredient labels to ensure vegetable oils are not hiding in your foods.

7. Flavoured Instant Oatmeal

When it comes to eating well, I am all for convenience but not when it comes at the expense of your health. In a pinch, using quick-cooking or instant oatmeal can be incredibly beneficial to help get you out to the door in a hurry, but it is important to forgo all of those flavored options. Often marketed as “high fiber” or “high protein” many of the flavored instant oatmeals not only contain added sugars but also contain vegetable oils, excess sodium, and additives.

Healthier Alternative:  Flavour your own oatmeal, be it instant, quick-cooking, rolled, or steel-cut, by adding some ground spices, fruits, nuts, seeds, and a little natural sweetener.

8. Sports Drinks and Vitamin Waters

It’s time we start calling these drinks what they actually are; Fancy Kool-Aid. Look at any pre-made sports drink and you will find a list of ingredients that include sugar, high fructose corn syrup, artificial flavors, artificial colors, and vegetable oils, and anything with fluorescent color doesn’t seem all that ‘natural’ to me. Sports drinks are created to provide extra hydration and a balance of electrolytes in specific sporting situations (not your afternoon at the office) and can be incredibly beneficial when used appropriately, but the quality of the ingredient determines if they are a good choice or not.

Healthier Alternative: Make your own homemade sports drink to ensure you are getting optimal hydration without any unnecessary additives.

9. Energy or Protein Bars

News flash, most protein bars are chocolate bars in disguise. Although some of these bars might be “low carb” and “high protein”, their actual ingredients are what determine if they are a healthy option or not. Hot dogs are ‘”low carb” and “high protein” too but I think we can all agree that they are not a health food. Of course, some brands are healthier than others so be critical of the ones you choose and why you choose them! There are many other healthy snacks that can provide you with a boost of energy and added protein.

Healthier Alternative: When looking for a healthy energy or protein bar, be sure to read the ingredients to ensure they are made with real whole foods and limited in added sugars.

10. Pre-Made Juices & Smoothies

Branded with words like “fresh” and “all-natural” one might think that these juices are a great way to get your 5-a-day. Unfortunately, many pre-made juices and smoothies contain enough sugar to fuel a family of four, and without the fiber, many juices can spike your bloodstream and set you up for an energy crash. In fact, some of these pre-made smoothies contain more sugar than a can of Coke! Plus, shelf-stable versions have often been flash pasteurized to ensure they don’t go rancid on store shelves however most of the nutrition is lost in this process.

Healthier Alternative: You are better off making your own juice or smoothie at home, or if you must buy them to ensure they are freshly pressed or blended.

11. Fibre-Rich Granola Bars

But, fiber is good for us, right? Well, yes but if you are getting all sorts of added sugars, oils, and preservatives with that fiber it’s missing the mark. Essentially, it’s like adding lettuce to your Double Bacon Quarter Pounder and telling yourself you’ve made it healthy. If you are looking for fiber you are better off getting it from real foods like leafy greens, vegetables, oats, or legumes, not fiber-fortified foods. Although they are often presented as a healthy snack idea, these items are one of the worst health foods that aren’t healthy.

Healthier Alternative: Opt for actual nuts and seeds, or make your own No-Bake Granola Bar for a truly fiber-rich snack.

12. Dried Fruit

Dried fruit might seem like an innocent snack, but many are coated in oil and sulfites to preserve freshness and contain added sugar for extra sweetness. In fact, a mere 1/4 cup of a common dried cranberry brand contains 29g of sugar, so a little sprinkle in your salad and a handful in your trail mix is providing you with more than your daily fill of sugar. Unfortunately, this chewy addition to your meal might be more than you bargained for.

Healthier Alternative: Opt for 100% dried fruit with no added oils, sugars, or sulfite, to ensure that you are truly eating nature’s candy.

13. Multi-Grain Bread

Multi-grain bread is just that, bread made with multiple grains. These types of bread say nothing about the processing of the grains or the additional ingredients the bread contains. Bread made with multiple grains is not any more nutritious than any white bread made of refined flour; once the brand and the germ have been removed most of the nutritional value has been lost as well, making it another one of the healthy foods that aren’t healthy after all.

Healthier Alternative: Opt for real bread made of whole-grain flours, and look for sourdough or sprouted bread; these are the most natural processes in bread making ensuring they are more nutritious and more easily digested.

14. Fat-Free Anything

There are two major issues when it comes to fat-free foods; 1) fat is an essential part of the human diet and contains many micronutrients, and 2) removing fat makes food taste horrible. Not only does fat contain fat-soluble nutrients vitamins A, D, E, and K, but fat has many functions in the body from mental health to hormones and energy. Plus, fat is what gives food flavor, and removing it forces food manufacturers to add unwanted sugars and artificial flavors to make foods palatable.

Healthier Alternative: Always opt for full-fat options of dressing, sauces, and yogurts and use all-natural fats and oils in cooking. Still not convinced? Learn Why Full-Fat is Always Better.

Salt is a topic of nutrition controversy and has been blamed for many health concerns from heart disease to high blood pressure. In fact, salt is one of the most common questions people ask me, and with good reason, it can be very confusing. With so many brands of salt on the market, and so much contradictory information, it can be tough to decide which salts are best, so here is my simple guide to sea salt.

Functions of Salt

Salt, also known as sodium chloride, is a nutrient that is essential to life itself as it is found in every cell in the body. Sodium is one of the electrolytes, along with potassium and chloride, that helps to regulate the body’s movement of water as it is a major component of extracellular fluid. Salt has been valued throughout history; the word salt is the source of the word salary from a time when workers were actually paid in salt, and as civilization and agriculture spread, salt became one of the first international commodities of trade. Despite its bad press, salt has many vital functions in the body making it necessary for good health. Salt is important for balancing the fluid level of the blood, managing the body’s acid-alkaline balance, functions of the nervous system, adrenal function, stomach acid production, and proper nutrient absorption in the intestinal tract.

The need for salt can vary from person to person based on health history, activity level, diet, and much more. The Standard American Diet (SAD) is typically high in sodium from packaged food items, including everything from boxed cereals and bread to soup and sauces, and therefore exceeds required sodium levels, especially in the refined form.  Health Canada suggested that individuals over the age of 14 should not consume more than 2300mg of sodium per day in all forms, as higher levels have been linked to high blood pressure, a major risk factor for stroke, heart disease, and kidney disease. However, if you are consuming mostly whole foods in their whole format (or one-ingredient foods), which contain no added sodium, using high-quality sea salt during the cooking or seasoning process can be totally acceptable.

Sea Salt vs. Table Salt

As we talk about salt, it is important to distinguish between sea salt and regular table salt. The main differences between table salt and sea salt are their processing and texture.

Sea salt is produced from evaporating water from oceans or saltwater lakes with little or no processing. Depending on the source of the water, sea salt may contain various trace minerals with small amounts of calcium, potassium, magnesium, sulfur, zinc, and iron. The various minerals add flavor and color to sea salt, however, this is also dependent on whether the sea salt is refined or unrefined. Unrefined sea salt is unwashed, often grey in color, and therefore still contains trace minerals, however, you can also buy refined sea salt which has lost its colors and trace minerals in the process.

On the contrary, regular table salt is mined from underground salt deposits and is heavily processed. Although research is still unclear, there is some evidence that suggests sea salt does contain higher amounts of trace minerals. Moreover, table salt, also known as iodized salt, commonly contains undesirable additives such as anti-caking agents like sodium silicoaluminate or sodium ferrocyanide, and sometimes even added sugars, making it a less than desirable option. Therefore, when using salt, I recommended opting for an unrefined sea salt sea whenever possible.

Types of Sea Salt

Sea salts come in many shapes and colors, and with so many different brands on the market, it can be hard to know which to look for.  This is a quick breakdown and definition of some of the most common sea salts available:

• Sea Salt: Sea salt is a broad term that generally refers to unrefined salt derived directly from seawater. It is harvested by channeling ocean water into large clay trays and allowing the sun and wind to evaporate it naturally.  It can be used as an all-purpose salt and it’s available coarse or fine-grained, and there are many different sources of sea salt.

• Grey Salt: Grey salt is a “moist,” unrefined sea salt, usually found in the Brittany region of France’s Atlantic coast. Its natural, light-grey color comes from the minerals absorbed from the clay lining the salt ponds and is collected by hand using traditional Celtic methods and wooden tools.

• Fleur de Sel: Fleur de Sel, which literally translates to “Flower of Salt”, is a finishing salt best known for its delicate taste and unique texture. True Fleur de Sel is hand-harvested from regions of France and is made up of only young crystals that form naturally on the surface of salt evaporation ponds.

• Pink Salt: Pink salt, also often known as Himalayan pink salt, is the most popular of the colored salts and it is often harvested from salt mines in regions of Pakistan, while others are found in Peru and Australia. It can be used in place of table or sea salt and it gives a slightly crunchy texture to dishes. Pink salt also often contains trace minerals.

• Flake Salt: A form of sea salt, what separates flake salt from other varieties is its texture. The most popular form of flake salt is Maldon, a British-based company, which is made by boiling and filtering seawater is filtered and boiled to remove impurities and then heating until the salt crystals are formed. Flake salt can be used anywhere sea salt can be used but also make a great finishing salt.

• Kosher Salt: Kosher salt is harvested by either evaporation or from mining the earth, so it may or may not be considered sea salt. Kosher originally got its name for its use in the preparation of meat according to the requirements of Jewish dietary guidelines, however, today it often simply refers to coarse-grained salt made from salt crystals. It does not contain iodine but does sometimes have anti-caking agents. It has a cleaner, more even, and less salty taste than ordinary table salt, but is more processed than sea salt.

The Best Salts to Buy

There are many different salt brands on the market, and depending on your area you might have different types available. Ideally, when buying salt ensure that you are always opting for pure sea salt, and look for the most unrefined versions as much as possible; grey, pink, or Himalayan. There are many brands available, however, Celtic Sea Salt and Redmon Real Salt happen to be my two favorite brands.