Gut reactions

Why colon life is a battle between good and bad bacteria, how to stop bones breaking, and Japanese gentian's gentle action
Most of you have probably accepted that eating organically can be a positive component of a healthy lifestyle, but have you considered going one step further and making pre- and probiotic foods a part of your daily life? Many studies, including seminal research carried out by Dr Minoru Shiroto, a professor at Japan's Imperial Kyoto University, have concluded that including pre- and probiotics in your diet can reduce your chances of succumbing to disease, particularly gastrointestinal cancer. Indeed I'm so excited by these studies that I must ask you to forgive me for reiterating some issues that I discussed in a recent column.

The colon houses over 400 different species of live bacteria, some of which produce toxins that can cause serious illnesses, while others - probiotics, particularly lactobacilli and bifido bacteria - have health-giving benefits. Because probiotics are found in live yogurts, a small pot a day can help to sustain a healthy bifido and lactobacilli presence in the colon, thereby alleviating irritable-bowel symptoms and assisting the body to recover from stomach upsets and food poisoning.

During their journey through the digestive system, probiotic bacteria are, however, exposed to several aggressive environmental factors, not least the fierce stomach acids that kill many of them before they reach the colon. And even when probiotic bacteria have made it to the colon, they will disappear almost as soon as you stop eating live yogurt, enabling the bad bacteria to take a hold. This is when the less ephemeral prebiotics can play a valuable role by encouraging the growth of good bacteria and banishing the bad. The two main prebiotics are the non-digestible oligosaccharides (NDOs) inulin and oligofructose, the richest nutritional sources of which are chicory root, Jerusalem artichokes, leeks, salsify, onions, wheat, bananas and other fruits, vegetables and grains. Not only do prebiotic foods travel directly to the colon without being digested by the enzymes within the digestive system, but, once there, they act as growth-enhancers for good bacteria, which in turn secrete enzymes that break down the prebiotics into bad-bacteria-inhibiting acids like butyric acid, which can both slow down the development of abnormal cells and help to kill established cancers.

I recommend you also include plenty of prebiotic foods in your diet. Remember that the fresher the vegetables, the higher the inulin content, and that it's best to increase the amount of prebiotics in your diet slowly to avoid being plagued by wind.

Nutrition news: Hone your bones

New research into preventing osteoporosis by Horiuchi et al, at the Tokyo Metropolitan Hospital's department of endocrinology, has found that women who have a diet that is rich in soya protein have both a higher bone-mineral density and a lower level of bone resorption than women who consume less soya, both of which decrease the risk of them developing osteoporosis.

While calcium plays a leading nutritional role in warding off the development of osteoporosis, many people worry about consuming too many dairy foods (the best-known sources of this mineral) because of the high levels of saturated animal fat they contain, an overconsumption of which can lead to heart disease. If you share this concern, consider soya products, such as tofu, which provide a good source of calcium in an easily digestible form.

Your questions

I have a hiatus hernia, but every time I try to go on a low-fat diet, which I gather is advisable, I find I lose too much weight, which I can ill afford to do. Can you help?
Janet Coburn, Leeds

It's true that reducing your intake of fatty foods can help to relieve some of the symptoms associated with hiatus hernias, such as reflux and heartburn. As you have found, however, reducing your fat intake can lead to weight loss. Another way of receiving a concentrated source of calories is to eat more sweet foods that don't contain much fat. You could add honey or sugar to drinks, snack on sweets, or end meals with desserts which aren't rich, such as frozen yogurts and sorbets. You could also increase your intake of low-fibre, starchy foods such as pasta, rice, potatoes and white bread.

Eating small meals often is healthier than having a few large meals a day anyway, so snack regularly, but watch acidic citrus fruits. Another tip is not to aggravate your symptoms by drinking too much liquid while eating. Because spicy foods, alcohol and lying down immediately after eating will worsen your symptoms, stick to milder foods, limit your alcohol intake and give your body time to digest your supper before going to bed. You could also enlist the aid of gravity to ward off night-time reflux by propping yourself up with pillows.

Today's best video

Today in pictures