Category: dairy, curd, yogurt

10 facts: Bifidobacterium, the power members of human gut flora 🙌

by drjurisharma, posted in Adults, young people,, antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, dairy, curd, yogurt, Dairy, milk, milk products, cheese, butter,, Food, Gut, gut health, microbes, Bifidobacterium, bacteria, milk, milk products, fermented foods, healing, health, milk, dairy, curd, yoghurt, self healing, SIBO, intestinal disease, IBS, diabetes, abdominal pain, bloating,gas, pain,, wellness

1. Bifidobacterium is a genus of microbes present naturally in human gut microbiota and the human oral cavity that are found to have potential health benefits for their host. Research has shown that these members of the gut microbiota have health-promoting properties, probiotic effects, and protection against various pathogens on their human host. Extensive studies have investigated the probiotic effect and the protective effect against pathogens on their host, for which bifidobacteria have been used to treat various gastrointestinal disorders, including colorectal cancers.

2. Bifidobacterium belongs to the phylum Actinobacteria and consists of 45 species. They have been an integral component of human and animal gut flora. They are Gram-positive, rod-shaped bacteria, non-sporing, catalase-negative, which break down carbohydrates into acetic acid and lactic acid without releasing carbon dioxide. Apart from various potential health benefits, the significant effect of bifidobacteria is that they can turn out drug chemicals, enzymes, vitamin B and K, carboxylic acid, which reduces the growth of fungi, facilitates the digestion and absorption of nutrients.

3. Bifidobacterium beneficial effect: Bifidobacterium species are most abundantly found in the large intestine, especially in the colon. The various beneficial roles played by Bifidobacterium are –

• Prevention of intestinal infections.

• Decreasing serum cholesterol.

• Stimulate the immune system.

• Alleviate the lactose intolerance.

• Help in the production of vitamins B12, B1, B7 and riboflavin synthesis.

• Prevention and treatment of colorectal cancer and inflammatory bowel diseases.

4. Bifidobacterium and diarrhoea: Because of their potential benefits, bifidobacterium strains are selectively chosen to administer and treat various gastrointestinal disorders. Studies have shown that strains of Bifidobacterium breve and Bifidobacterium longum, when administered to adults and children with acute diarrhoea, were found to reduce the duration of diarrhoea. The patients, both children and adults, who took antibiotics were also given the probiotic strains of Bifidobacterium, which do not interfere with the antibiotic effect, instead benefiting from the probiotic effect.

5. Bifidobacterium and colorectal cancer: Several animal studies have shown that various species of Bifidobacterium are found to reduce the cancer risk of the liver, colon, mammary glands and small intestine. Probiotic species of Bifidobacterium repress the growth of procarcinogens, which are responsible for tumourous growth in the intestines. Several studies have shown that probiotic strains of Bifidobacterium species have been beneficial when used as an adjuvant in cancer treatment.

6. Bifidobacterium longum species: This species has been shown to have immense benefits in various studies consistently. Some of the known benefits:

• Consumption of this strain can promote anti-oxidative properties, anti-viral benefits, and anti-obesity effects.

• It can help in developing innate immunity, preventing influenza and fever, and has an immunomodulation effect.

• Consumption of this strain can help in the protection against hepatocellular damage and help in the treatment of hepatic encephalopathy.

• It has an anti-ageing effect, supports bone health, and improves memory.

Fermented milk products

7. Bifidobacterium species like breve, lactis, and bifidum have all been found to have potential health benefits.

• B.breve has a strong anti-allergic effect, prevents oxidative stress, and alleviates UV barrier.

• B.lactis has an anti-inflammatory effect, anti-bacterial activity (against streptococci), and

protection against intestinal mucosal damage.

8.B bifidum inhibits H. pylori and is useful in the treatment of allergic diseases. It is a potent anti-inflammatory agent, too.8. Bifidus-rich foods: Bifidobacterium is a group of lactose-utilising bacteria that are mainly found in probiotic foods, such as milk with added strains. Food rich in Bifidobacterium species is:

• Yoghurt with live active culture, cultured butter milk

• Fermented soy milk

• Fermented milk, cheese like cheddar, aged, mozzarella, Gouda

• Kefir, sauerkraut, miso, kimchi, tempeh

9. While buying and consuming commercial food containing Bifidobacterium, ensure safety tips:

• Checking labels and buying products with “ live and active culture”

• Consuming together with prebiotics to get the best results. Prebiotics include bananas, onions,

garlic, and whole grains.

• Prevent heating as heat kills live bacteria. So, raw fermented food and unpasteurised foods are best.

• Supplements can be supportive in irritable bowel syndrome, immunity and bloating.

10. Takeaway: Bifidobacterium species have been proven to have immense health benefits to humans through their metabolic activity. Studies have shown that normal adults and children with healthy immunity status can regularly consume fermented food with live Bifidobacterium species, which can further boost health and prevent many chronic inflammatory diseases. People with weak immunity, the elderly, pregnant and breastfeeding mothers should avoid such foods to prevent complications like allergic reactions.

Thanks for reading.

Peace and love 🙏

Butyrate is the latest buzzword! Is it just a hype or the reality? 10 facts 🙌

by drjurisharma, posted in body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, brain, butter,dairy,inflammatory,disease,cancer,gut health,, butyrate, dairy, curd, yogurt, detoxification, vegetable,, Food, gut health, gut bacteria, hormones, Gastrointestinal, GI tract, healing, health, life, Science, wellness
Butter is a rich source of butyrate

1.Butyrate is a short-chain fatty acid (SFCA) released during the fermentation of dietary fibres by the gut microbiome. It plays an integral part in supporting gut health and overall well-being. It is an energy source for colonocytes which meet about 70% of their needs. Evidence has shown that this SFCA has tremendous health benefits ranging from immunity support, lowering inflammation, preventing cancers and fighting ageing. Hence, it is the latest buzzword, doing rounds in social media and among advertisers.

2.Recent studies have clearly shown that butyrate plays an important role in both the host and microbial functions in gastrointestinal health. It is a crucial energy source for colonocytes. An optimal level of butyrate promotes and maintains a healthy microbiome level, reduces inflammation, and supports colonocyte functions. It has protective actions against certain intestinal diseases like inflammatory bowel diseases and colon cancer.

3.Butyrate has been shown to prevent the process of inflammation in the gut which can be caused by pathogens, the body’s overreaction (allergic reactions) and oxidative stress. Chronic inflammation in the gut occurs when the gut’s immune system is constantly fighting against these pathogens and free radicals causing the immune health to be weakened. Eating a considerable amount of fibres causes to production of an optimal level of butyrate which helps in protecting against this inflammatory process.

Dietary fiber is a good source of butyrate

4.Studies have shown a great impact of butyrate on obesity. Butyrate is found to lower body weight and decrease lipogenesis in the liver and adipose tissues. It increases fatty acid oxidation and prevents fat accumulation in the body thereby reducing obesity. Butyrate is produced by the fermentation of dietary fibres, so it suppresses the food intake and reduces body weight and fat mass.

5.Animal and cell studies have shown that butyrate increases insulin sensitivity, helps in reducing weight gain, and obesity and promotes weight loss. It helps in maintaining blood sugar levels.

Dairy products

6.Another significant property of butyrate has been shown in research that it promotes cell differentiation. Normally, our cells have the ability to change into any specific type of body cells required like liver cells, heart cells, intestinal cells or blood cells. If the cells are not properly differentiated, then, abnormal growth or tumour appears. Butyrate is found to promote cell differentiation.

7.Studies have shown that butyrate plays an important role in the brain-gut connection. It helps in increasing Brain-Derived Neurotrophic Factor (BDNF), removes toxic byproducts from the brain and prevents brain fog. It promotes neuroplasticity and improves rapid eye movement sleep by 70%.

8.Butyrate helps to regulate the blood pressure level. Studies show that the level of butyrate inversely corresponds to the blood pressure level. A higher butyrate level gives a lower blood pressure level while low butyrate may lead to the rise of high blood pressure.

Leafy veggies

9.Sources of butyrate are :
Dietary fibres like vegetables like garlic, onion, tomatoes, beans, peas, leafy vegetables, broccoli. Fruits like bananas, apples, pears, kiwis.
Whole grains like brown rice, oats, wheat, barley, rye and pulses, legumes.
Dairy sources like milk, cheese, butter, and ghee.
Others like dark chocolate, seeds, nuts, and seawood.
Butyrate supplements are available in the form of sodium, calcium/magnesium butyrate but need to be used as per supervision as they may interfere with other medication.

10.It is important to know that consuming full-fat dairy products like butter, Ghee, cheese, and milk are rich sources of butyrate. However, consuming these products can cause the risk of elevating the level of cholesterol in the body as they are rich in saturated fatty acids too. Therefore, the risk of cardiovascular diseases and obesity may rise. So, the key point to be noted while consuming these products is having them in moderation along with lots of dietary fibre and plenty of water can benefit and maintain the balance.

Thanks for reading.

Peace and love 🙏

5 differences to know between Yoghurt and curd 🙌

by drjurisharma, posted in body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, dairy, curd, yogurt, Food, hair, healing, health, life, milk, dairy, curd, yoghurt, Uncategorized, wellness

Hello everyone ✋

Yogurt
Curd


1.Though both are dairy products, widely used and might taste and look similar, but yet yoghurt and curd have clear differences. Many people even mistake curd for the Western name of yoghurt. The first basic difference is the method of preparation. Curd is prepared by milk fermentation from Lactic Acid bacteria. The lactic acid forms a reaction with the globular protein of milk and produces a thick consistency called curd. Curd can be prepared at home. Unlike, curd, yogurt cannot be made at home as it is made by milk fermentation with live strains of Lactobacillus bulgaricus and Streptococcus thermophilus. These bacterial strains react with the sugar present in the milk which produces lactic acid. The lactic acid, now reacts with milk protein, producing yoghurt.

2.As far as nutritional value is concerned, yoghurt is a rich source of protein, calcium, iron, potassium, and vitamins B5 and B6. Compared to curd, yoghurt contains less lactose so people with lactose intolerance preferred them more.
On the other hand, curd contains more lactose as it is prepared from fresh milk. It is also a rich source of protein, calcium, phosphorus, iron and vitamin B6. It helps to regulate digestion.

Yoghurt


3.As far as health is concerned, both have their respective preferences.
Yoghurt contains high probiotics so it helps maintain gut health for its beneficial bacteria content and is also preferred for weight loss. Since it contains high potassium, it is useful for people with high blood pressure.
Curd is a storehouse of good bacteria too so it helps to maintain a strong immune system. Its nutrients are absorbed quickly in the system so it is beneficial for the digestive system and can resolve digestive issues. Because of its rich source of calcium, it is healthy for bone health and has beauty benefits for hair and skin.


4.Yoghurt is a fermented dairy product, produced by standardised bacterial live strains at a controlled temperature so available in different flavours and different textures. It cannot be made at home. Since it is commercially produced, it can be fortified with vitamins and has high probiotics. It has usually a mild tangy taste.
Curd is made from fresh milk, by adding an acidic substance like lemon or vinegar or adding a spoonful of curd from the previous batch. So, it can be easily prepared at home. Homemade curd can retain more amount of lactose due to slow fermentation. Depending upon the length of fermentation, it can taste either mild soreness or may have a strong tang.

Curd


5.The debate of which is better is irrelevant as both of them are dairy products with great health benefits. The key difference between curd and yoghurt is the method of preparation. Depending upon the preferences in taste, texture and flavours, people may prefer either of them. For individuals with lactose intolerance, yoghurt is preferred as it contains less lactose. For people who prefer thicker consistency and texture, yoghurt is strained from the liquid to make it thicker after fermentation. Greek yoghurt is a thicker and creamier version as it is strained multiple times. On the other hand, curd is low in calories and preferred for people with cholesterol, obesity and hypertension.

Thanks for reading 🙏

Peace and love 💐

Post: 7 basic advice 🙏 for gut health 🤗

by drjurisharma, posted in canned food, constipation, bowels, colon, bowel movements, bowel disease, dairy, curd, yogurt, deep fried food, Food, french fries, gut health, gut bacteria, hormones, Gastrointestinal, GI tract, healing, health, Science, wellness

Researches show Gut health accounts to almost 70% of the body’s immunity. It’s an ecosystem of about 40 trillion microorganisms, living inside your body plays a vital role in almost every biological functions in your body. Therefore, it goes to show, how important a role, gut health plays every day to keep you healthy and strong from any kinds of diseases and sickness.

Too many information, too many dietary advice floating on the internet, not only makes you confuse but sometimes even give wrong information or just misleading information.

7 basic science backed recommendations for gut health :

1.There is no such thing called “The healthy diet”. If one diet works for one person may not work for another person. Therefore, the only basic dietary advice can be you should eat enough of plant-based food. You should feed yourself with varieties of veggies and fruits, preferably fresh and locally available. Probiotic foods are also gut friendly. Remember, you have a huge colony of microbes in your gut. If some may prefer some kind of food, other microbes may like some other kind of food. This way, you can make them happy and they work together for your stronger health.

Sugar foods

2.Big “NO” to sugar: Just say, “NO” to sugar and all artificial sweeteners. The natural sweetness in fruits and veggies and also natural sweeteners like honey, maple syrup is not that harmful. Otherwise, sugar alters the composition and functions of natural gut microbes and becomes the feast for harmful bacteria and fungus-like Candida.

3. Say “NO” to processed food and food with preservatives. Harmful preservatives (Like polysorbate 80, carboxymethylcellulose ) alter the composition of gut microbes. Genetically Modified food (bioengineered food) are also very harmful to gut health because they use some kind of pesticides while growing them. Common GMO food is corn, soy, some veggies like zucchini, squash. So, organic, or naturally grown veggies and fruits are best.

3. Avoid popping up pills: Say no to antibiotics and NSAIDs (aspirin, Advil ) as far as possible. Both these drugs alter the composition and function of the gut microbiome. Use it only when necessary.

4.Please quit smoking: Studies have shown that smoking causes alteration in the composition of the gut microbiome. Therefore, another reason added to the list to quit smoking.

5 Get out in Nature: People living the sedentary city lives, hardly come across varieties of microbiomes. So, the only way to expose yourself to varieties of microbes, a wider ecosystem is going out in nature, spending as much time, going hiking, biking and lot more of physical activities.

6.Have a pet at home, that also helps to increase your microbiome diversity.

7. Routine advice: Get plenty of quality sleep of 7-8 hours, exercise and eat in scheduled time preferably. All of them contribute to your gut health.

Thanks for reading.

Much love to all 💐