Nutrition: Health Benefits of Yogurt. Food Science: How to Make Yogurt

  

Here is an article on yogurt and health:

https://scientificlogic.blogspot.com/search?q=probiotics

 

Milk and eggs contain proteins that have the highest biological values nutritionists would tell you.

Milk for instance is the only food for human babies for at least 6 months and supplementary feeding needs to be given after that period for at least 2 years or longer. Milk can support the growth of not only human babies, but also calves, clubs, kits, pups, or whelps, of all mammalians carnivorous or omnivorous species of animals because nutritionally it is a complete food by itself. The main nutrient in milk that supports this growth is its very high-quality protein complete with all the amino acids.  

So is hen’s egg on which the entire unhatched chick depends inside its shell until it hatches 20 -21 days later or up to 30 days for other poultry. Eggs are also an excellent source of high-quality protein known as its biological value (BV) which is a measure of how efficiently the body utilizes protein from food. Eggs and milk BV are close to 100.

Foods with high biological values typically contain all the essential amino acids in proportions similar to those required by humans. They contain all the essential amino acids needed by the body.

Like eggs, milk is also a nutritionally good supplementary food even for adults. Besides milk and eggs here's a list of foods with high biological value

Whey Protein: Derived from milk, whey protein is considered one of the highest BV proteins available. It's quickly absorbed by the body and rich in essential amino acids.

Fish: Particularly oily fishlike salmon, tuna, and mackerel are rich in protein and have high BV. They also provide omega-3 fatty acids, which are beneficial for heart health.

1.   Lean Meats: Lean cuts of beef, pork, and poultry are rich in protein and have high BV. Choose lean cuts to minimize saturated fat content.

2.   Dairy Products: Milk, yogurt, and cheese are good sources of protein with relatively high BV. They also provide calcium and other essential nutrients.

3.   Soy Products: Soybeans and soy products like tofu and tempeh are plant-based sources of protein with high BV. They are also suitable alternatives for vegetarians and vegans.

4.   Quinoa: Among grains, quinoa stands out for its high protein content and balanced amino acid profile, resulting in a relatively high BV for a plant-based food.

5.   Cottage Cheese: Cottage cheese is a dairy product that's rich in protein and has a high BV. Milk is a popular choice for athletes and those looking to increase protein intake and to build up their strength and body mass.

These foods with high protein content and high BV provide the body with essential amino acids in proportions that closely match human requirements, making them highly effective for supporting muscle growth and preventing loss of body weight.

However, I also mentioned in a separate article milk may not be well tolerated by adult Asians.  Drinking milk in adults may cause diarrhoea due to the presence of milk sugar (lactose) inside. See my explanation here published on 

 Tuesday, June 20, 2023

Why Most People Cannot Tolerate Drinking Milk

https://scientificlogic.blogspot.com/search?q=lactose+intolerance+

We can solve this problem by converting the milk into yogurt by introducing milk bacteria such as Lactobacillus bulgaricus and Streptococcus thermophilus to ferment the lactose (milk sugar) into lactic acid. This process not only thickens the milk but also changes its flavour and nutritional composition slightly. Once the milk sugar lactose is converted into lactic acid and is no longer there, the yogurt is very well tolerated and should no longer cause diarrhoea.  If milk is converted into yogurt, will it retain its high protein biological values? We shall answer that later.

When milk is converted into yogurt, it undergoes a fermentation process where beneficial bacteria will be very useful for gut health. These bacteria called the probiotics found in yogurt are also found in the gut. There are several other types of probiotics that contribute to gut health. Some common ones include:

Lactobacillus: This is a type of bacteria commonly found in yogurt and other fermented foods. It helps in the breakdown of lactose and supports overall digestive health.

Bifidobacterium: Another group of bacteria found in the intestines, Bifidobacteria are also commonly included in probiotic supplements. They help in breaking down complex carbohydrates and promoting a healthy balance of gut flora.

Saccharomyces boulardii: This is a yeast probiotic that can help maintain a healthy balance of bacteria in the gut. It's often used to prevent or treat diarrhoea caused by antibiotics or infections.

Streptococcus thermophilus: Like Lactobacillus, this bacterium is often found in yogurt and helps support digestion and gut health.

While probiotics have been studied for their potential benefits in preventing various diseases, including colon cancer, the evidence is still emerging and not definitive. However, probiotics do play a crucial role in maintaining overall gut health and can contribute to the prevention of certain gastrointestinal issues such as diarrhoea, irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD).

The mechanisms by which probiotics contribute to health are multifaceted. They can help by:

Maintaining gut flora balance: Probiotics help maintain a healthy balance of bacteria in the gut, which is essential for proper digestion and nutrient absorption.

Strengthening the gut barrier: Probiotics can enhance the integrity of the gut barrier, preventing harmful substances from crossing into the bloodstream and reducing inflammation.

Modulating the immune system: Probiotics interact with the immune system in the gut, helping to regulate immune responses and reduce inflammation.

Producing beneficial compounds: Some probiotics produce short-chain fatty acids and other compounds that support gut health and may have anti-inflammatory effects.

While more research is needed to fully understand the role of probiotics in preventing specific diseases like colon cancer, maintaining a diverse and balanced gut microbiome through a combination of probiotic-rich foods and a healthy diet is generally considered beneficial for overall health.

Having explained the above about microbiome and gut bacteria let us now go from nutrition into food science.  

We can now use our knowledge in simple food science to make our own yogurt at home. We can of course buy ready-made yogurt from the food shop or supermarket. But they are very expensive. So we shall make our own. 

First we need to buy a cup of ready-made yogurt with at least two types of milk bacteria inside, namely, Lactobacillus bulgaricus and Streptococcus thermophilus. 

This is how to make our own yogurt.

Bring the fresh milk home and gently boil the milk in a pot for about 1 – 2 minutes under low fire. 

Next, let the milk cool to almost room temperature. Once cooled, use a clean spoon to add 1 - 2 tablespoons of the fresh yogurt into the cooled milk and stir.

Do NOT stir the cup of yogurt into the boiled milk when the milk is still hot. The heat will kill the milk bacteria, and yogurt cannot be formed. Cool it down first to near room temperature before stirring in 1 – 2 tablespoons of the fresh yogurt as a starter.
  

Then cover the pot of milk to prevent other bacteria entering into the milk. Leave overnight in a warm place. Do not put the pot of milk inside the refrigerator as yet. Leave it covered in a warm place in the kitchen so that the live milk bacteria as a starter from the cup of fresh yogurt can ferment the milk. 

Once yogurt has been formed only then you should keep it inside the refrigerator, but not before that, else yogurt will not be formed from the milk if it is too cold inside a refrigerator. After the yogurt is formed, you need to put it inside the refrigerator to prevent other bacteria from entering.

The next morning about 8 – 10 hours later after stirring in the starter yoghurt, all the milk should be converted into yogurt by the bacteria in the yogurt you bought.  If the milk has not turned into yogurt within 8 – 10 hours, leave it for another 4 hours. If the milk still has not turned into yogurt, then the starter yogurt you bought from the supermarket did not contain live bacteria inside.  In that case throw it away and try again using fresh milk and another different cup of yogurt. Make sure the milk and the cultured yogurt you bought have not exceeded their expiry dates else the bacteria were not there.

Now scoop up a bowl of the home-made yogurt and add in 1 -2 spoonful of sweetened condensed milk together with some fresh fruits or canned peaches, apricots, and pineapples with its syrup.  The canned fruits with the syrup or freshly cut fruits can be kept cold in a refrigerator beforehand.

Your home-made yogurt will save you a lot of money instead of buying many cups of them from the supermarket. Yogurt eaten with canned fruits and
syrup inside is quite tasty and very nutritious. You can make as many pots of home-made yogurt as you want cheaply by using the Lactobacillus bulgaricus and Streptococcus thermophilus present in the manufactured yogurt to ferment the lactose (milk sugar) into lactic acid.  While the overall protein content remains relatively similar between milk and yogurt, the biological value (BV) of the protein may change slightly due to the fermentation process, but still contains high-quality protein with essential amino acids, similar to milk.

Some studies suggest that the BV of protein in yogurt may be slightly higher than that of milk due to the fermentation process, which can make the protein more easily digestible for some individuals. Additionally, yogurt contains probiotics, which can benefit gut health.

In summary, while there may be minor changes in the biological value, yogurt remains a nutritious source of protein with valuable health benefits.

I hope my recipe as a food scientist cum food quality controller and as a nutritionist- clinician helps. But other clinicians may not know this. 

However, yogurt has a limited strains of gut bacteria. What we want is a wider range of health-protective probiotics described here:

Thursday, September 5, 2024

Health-Protective Gut Microbiome: What Are They? 

https://scientificlogic.blogspot.com/2024/09/health-protective-gut-microbiome-what.html

A much better mixture of probiotics is one manufactured by Dynapharm generic pharmaceuticals where each tablet contains 2.5billion colony-forming unit (CFU) of Lactobacillus Acidophilus, 1billion CFU of Streptococcus thermophilus, 1billion CFU, Bifidobacterium longum 0.5billion CFU.

The name of the product is called “Pro-LSB Tablet” manufactured by Dynapharm Generic Pharmaceuticals. 

You can get this excellent probiotic preparation I highly recommend from the company at this website: 

DYNAPHARM - Generic Pharmaceutical

Health-Protective Gut Microbiome: What Are They?

 

Still on the subject of Nutrition, after writing two articles here on functional foods, let me today write something about the gut microbiome.

This area, like functional foods we have been talking about, gut microbiome is also quite a fascinating and rapidly growing area of research, playing a crucial role in our overall health. Let us have a very quick run through about gut microbiome, how it works, its health benefits, and how foods like yogurt and fermented foods contribute to a healthy gut.

First of all, what is the gut microbiome? The gut microbiome refers to the community of trillions of microorganisms, including bacteria, viruses, fungi, and other microbes, that reside in the digestive tract, particularly the intestines. These microorganisms play a vital role in digestion, immune function, and overall health. The majority of the gut microbiome consists of bacteria, with thousands of different species contributing to a complex ecosystem.

What are the functions of the gut microbiome? Let us look at digestion and nutrient absorption.  The gut microbiome helps break down complex carbohydrates, fibres, and other nutrients that the human body cannot digest on its own. This process produces short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate, which are important for gut health and overall metabolism.

Next, their role in immune system modulation. The gut microbiome plays a key role in regulating the immune system. A healthy microbiome helps the body distinguish between harmful pathogens and beneficial microorganisms, reducing the risk of autoimmune diseases and allergies.

Next, is their function as protection against pathogens. A diverse and balanced microbiome acts as a barrier against harmful bacteria and pathogens by competing for resources and producing substances that inhibit their growth. They are also involved in synthesis of vitamins and metabolites.  Certain bacteria in the gut microbiome synthesize essential vitamins such as vitamin K and some B vitamins, as well as other metabolites that influence various bodily functions.

Next, there is this thing we call the gut-brain axis.  The gut microbiome communicates with the brain via the gut-brain axis, influencing mood, stress response, and cognitive functions. This connection is thought to play a role in mental health conditions like anxiety and depression.

Down this list of their function for health benefits of a balanced gut microbiome, we have the role of these microorganisms for improved digestion. By this, I mean a healthy microbiome aids in the breakdown of food, reducing symptoms of bloating, gas, and constipation.

Having said that, we also have the benefits of an enhanced immunity. A balanced gut microbiome strengthens the immune system, helping the body to fight off infections and reducing inflammation.

A lot of people are not just overweight, but pathologically overweight leading to untold disease events from cancer, diabetes, hypertension all the way down from immobility to stroke. Some studies suggest that the composition of the gut microbiome can influence weight gain and obesity by affecting how the body metabolizes food.

Health is not just about the absence of physical illness or infirmity, but also mental and social well-being as clearly and firmly officially defined by the World Health Organization

In the area of mental health, a healthy gut microbiome supports the production of neurotransmitters like serotonin, which can improve mood and reduce the risk of mental health disorders.

Last, but not least, the gut microbiome reduces the risk of chronic diseases.  A balanced microbiome is associated with a lower risk of chronic conditions such as cardiovascular disease, type 2 diabetes, and inflammatory bowel diseases (IBD).

Let us now look at what are the foods that enhanced the gut microbiome population. Foods or food fortifications like probiotics, prebiotics, and fermented foods are their promoters.

First, we consider probiotics. These are live beneficial bacteria that, when consumed in adequate amounts, confer health benefits. Common sources include yogurt, kefir, sauerkraut, kimchi, and other fermented foods. Probiotics help restore the balance of the gut microbiome, especially after disturbances like antibiotic use.

What about yogurt and gut health?

Yogurt is one of the most widely consumed probiotic-rich foods. It contains live cultures of bacteria, such as Lactobacillus and Bifidobacterium, which help maintain a healthy gut microbiome. Regular consumption of yogurt has been associated with improved digestion, reduced symptoms of irritable bowel syndrome (IBS), and enhanced immune function.

However, I need to emphasize that consuming yoghurt alone may not be sufficient as yogurt contains mainly two types of beneficial organisms, namely, Lactobacillus bulgaricus and Streptococcus thermophilus. Additional types of lactobacilli and bifidobacteria may be added. Gut microorganisms are in tens of hundreds to thousands of other types too, not just milk bacteria.

Then, even if we do not have the health benefits of many types of probiotics, we can promote their growth using prebiotics. These are non-digestible fibres that feed and promote the growth of beneficial bacteria in the gut. Foods rich in prebiotics include garlic, onions, leeks, asparagus, bananas, and whole grains.

 Fermented foods like yogurt, kefir, sauerkraut, kimchi, miso, and kombucha are rich in probiotics. These foods not only introduce beneficial bacteria to the gut but also help maintain a healthy and diverse microbiome.

Understanding the gut microbiome and its impact on health is a rapidly evolving field. The inclusion of probiotics, prebiotics, and fermented foods in our diet can promote a healthy and balanced microbiome, leading to numerous health benefits. As research continues, we are likely to uncover even more ways in which the gut microbiome influences overall health.

Nutrition is a highly sought after subject by almost all people. Tons of untold research papers on it have been published. In fact, the world budget for medical research is given as the top priority to the tune of USD $ 100 billion annually which is top on the list resulting in tons of research papers being churned out, yet we still have much more to learn about how food impacts our health.   

Countless articles on nutrition have also been written in books, magazines, in newspapers health columns, on radios and televisions, and capitalized by food, health and pharmaceutical companies on their health foods products till we are confused.

For those interested in this health-prompting subject, let me give them further reading materials and references into the gut microbiome.

Books:

“The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-term Health” by Justin Sonnenburg and Erica Sonnenburg.

“Gut: The Inside Story of Our Body's Most Underrated Organ” by Giulia Enders.

Scientific Articles:

1.      "The Human Microbiome: At the Interface of Health and Disease" by L. A. David, et al. (Nature Reviews Genetics, 2013).

2.      "Diet, Microbiota, and Health: Past, Present, and Future" by Fergus Shanahan, et al. (Science, 2018).

Websites:

American Gut Project: A large-scale citizen science project exploring the human gut microbiome.

National Institutes of Health (NIH) Human Microbiome Project: A research initiative to understand the role of the microbiome in health and disease.

 

 

 

 

Intractable Chronic Bowel Disorders: Alternative Therapeutic Approaches

 

 

I received a request from a friend through my WhatsApp chat group that reads:

 

“Dear Professor Lim Ju Boo

 

A friend of mine whose relatives heard so much about you and they wish to consult you about one of them who has problems with her intestines passing a lot of gas and loose motion for years. She consulted a lot of gastroenterologists already, did a lot of scopes and took a lot of antibiotics and other medicines the specialists prescribed, but no avail

 

Now someone else told her to take yoghurt and probiotics tablets to solve her problems

 

But she wants to consult your expert opinion first if taking yogurt and cultured drinks solve her problems

 

Your expertise in all fields is highly appreciated

 

Thanks”

 

Silva

------------------------------------------------

 

I thought I should share this very interesting this very interesting question and topic in this blog as well so that other readers outside our chat group may also benefit. Below here’s my reply:

 

 

Thank you for your question soliciting my help

It is okay if your friend’s relative wishes to try yogurt or any probiotics as the last resort

But i have to tell you there are only a few strains of natural milk bacteria in yoghurt or in any commercial cultured drinks vs the vast numbers of over 1,000 or much more  species of natural human gut bacteria called “microbiota” such as Lactobacillus, Bifidobacterium, Saccharomyces, Streptococcus, Enterococcus, Escherichia, and other bacillus that inhabit our gut, just to name a few.

 

The bacterial flora of the gastrointestinal tract varies longitudinally; the oral cavity contains about 200 different species, the stomach is almost sterile, and the bacterial content increases distally, with approximately 10⁸ bacteria per g (dry weight) of ileal contents and up to 10¹² bacteria per g (dry weight) of colonic contents.

 

 

The main types of bacteria in the colon are obligate anaerobes, and the most abundant bacteria are members of the genus Bacteroides, anaerobic gram-positive cocci, such as Peptostreptococcus sp., Eubacterium sp., Lactobacillus sp., and Clostridium sp.

 

The bacteria Escherichia coli (E. coli) for instance are also found in and intestines of people and animals as well as in the contaminated water, environment, and contaminated foods.  They are a large and diverse group of bacteria used as faecal indicators to indicate contaminated sewage water containing human and animal excreta. Most strains of E. coli found in the human intestines are harmless, others are highly pathogenic, and they can cause diarrhoea, urinary tract, and respiratory illnesses such as pneumonia, and other illnesses. The importance of the pathogenic strain of E. coli is shown by the fact that diarrhoea remains one of the leading causes of mortality in children in developing countries. Enteropathogenic E. coli (EPEC) is an important cause of severe diarrheal illness associated with high infant mortality 

However, the main types of bacteria in the colon are obligate anaerobes, and the most abundant bacteria are members of the genus Bacteroides, anaerobic gram-positive cocci, such as Peptostreptococcus sp., Eubacterium sp., Lactobacillus sp., and Clostridium sp.

 

The principal pathogens in this group are Salmonella, Shigella, Campylobacter, invasive E coli, and Yersinia. The enteric viruses also invade the intestines

 

More than 99% of the bacteria in the gut are anaerobes, but in the cecum, aerobic bacteria reach high densities. It is estimated that the human gut microbiota has around a hundred times as many genes as there are in the human genome.

 

There is some evidence that treatment with some probiotic strains of bacteria may be effective in irritable bowel syndrome and chronic idiopathic constipation. Those organisms most likely to result in a decrease of symptoms have included:

 

• Bifidobacterium breve
• Bifidobacterium infantis
• Enterococcus faecium
• Lactobacillus plantarum
• Lactobacillus reuteri
• Lactobacillus rhamnosus
• Lactobacillus salivarius
• Propionibacterium freudenreichii
• Streptococcus thermophilus

 

 

Yogurt as you mentioned, specifically contains main just two types of milk bacteria, namely, Lactobacillus bulgaricus and Streptococcus thermophilus although some manufacturers may add in additional types of lactobacilli and bifidobacterial species    

 

Bifidobacteria are a group of probiotics bacteria that normally thrive in intestines. They support the body undertake essential functions such as digestion and fends off harmful bacteria. One species in this group is Bifidobacterium bifidum as an example.

 

Given the limited types of bacteria found in yogurt vs the tens of hundreds if not thousands of mixed intestinal bacterial flora found in the human intestines, it would be just a drop in the ocean if you were to swallow even 20 tablets of commercially-made probiotics and eat 20 cups of yoghurt a day containing just 2 or 3 species of milk flora in them. I do not think yogurt could help much as it would be round and round in the same cycle with the same bacteria being ingested vs the tens of hundreds of microbiotas inhabiting the human gastrointestinal tract (GI tract).  

 

I do not think this is going to solve her chronic bowel problem as she has already seen so many gastroenterologists with all their scans plus so many antibiotics given to her.

The amount of antibiotics and other chemical drugs prescribed for her by so many gastroenterologists may have made her problem worse by sterilising her entire GI tract free from these highly beneficial human gut microbiotas.

TCM and FMT Options: 

However, there was a Traditional Chinese Medicine (TCM) approach the TCM doctors in China used to treat diarrhoea and a variety of colon disorders very effectively. This treatment in TCM is over 1,700 years ago.

It was first described by Ge Hong using human faeces called "yellow soup" or "golden soup" to successfully treat all these intractable bowel diseases that conventional drug and surgical based medicines have failed miserably like in your friend's relative case.

This method of using the faeces of a healthy individual to give it to another patient with all sorts of chronic bowel problems ranging from irritable bowel syndrome, chronic colitis, ulcerative colitis, all the way down to appendicitis, Crohn's disease to colorectal cancers, just to name a few, were very successful for nearly two thousand years.

This “yellow soup" prescription in Traditional Chinese Medicine was so successful that now Western mainstream drug-based doctors too have copied the TCM approach in the management of all these wide ranges of bowel disorders but in a modified way.

We now call the modified therapeutic approach as “Faecal Microbiota Transplantation” (FMT) where they take healthy donors, screen them thoroughly and transplant their faeces into the colon via colonoscopy or via pills taken orally

 

Faecal microbiota transplantation (FMT) is now used in conventional allopathic medicine that aims at treating these wide ranges of colonic diseases by copying the TCM therapeutic modality.  It is a recommended treatment option for patients with recurrent or

refractory Clostridioides difficile as it has a cure rate of over 90%.

 

There are numerous research papers already published where western drug medicine has copied Traditional Chinese Medicine approach in managing many of these intractable chronic bowel disorders.

 

There is also evidence that faecal microbiota transplantation can induce remission in ulcerative colitis, however maintenance of remission data is lacking. We shall explain this shortly.

 

In FMT, stool donors must be healthy and are screened for a range of diseases. As faecal material is usually transplanted during colonoscopy, the recipient must have bowel preparation before the procedure. Adverse effects are mainly gastrointestinal and usually resolve in the week following transplantation. There are limited data on long-term safety.

Here's just one among 35 studies I managed to pick up already been done using FMT.

 

“Faecal microbiota transplantation: Historical review and current perspective”:

https://www.wjgnet.com/2308-3840/full/v7/i9/423.htm

Readers can search and read other literatures for themselves.  It is not possible for me to search and show all of them for readers to spoon feed as I am already long retired from active medical research.

 

(I was then a Senior Medical Research Officer and a Deputy Head of one the Divisions at the Institute for Medical Research Malaysia).  

 

However, the use of pills containing these microbiotas via oral route, in my opinion may not be as effective as direct infusing microbiota into the colon because of the very powerful gastric juice in the stomach and other proteolytic enzymes in the GI tract that may kill off most of these microorganisms before they can even reach the colon.

 

In the stomach where the hydrochloride acid is secreted, it is virtually devoid of bacteria except Helicobacter pylori (H. pylori), a spiral shaped bacterium that inhabits in or on the lining of the stomach. It causes more than 90 percent of ulcers in the lining of the stomach or the duodenum (the first part of the small intestine).

 

However, the use of FMT may not last long as the transplanted bacteria may not stay long enough in the colon and may also be excreted out in the faeces 

 

 

Diet and Nutrition:

 

One way out from this problem is the consumption of foods rich in probiotics. The most common fermented foods that naturally contain probiotics, or have probiotics added to them, include yogurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread and some cheeses. But even then, these bacteria may not stay long in the colon unless probiotic-rich foods are regularly consumed to replace those excreted out.

 

But I have another way to circumnavigate this problem. Instead of consuming foods rich in probiotics, better still, consume foods on which these bacteria depend on to survive and to remain in the intestine.

 

These are called prebiotics, meaning they may not contain beneficial gut bacteria, but because of their high fibre content on which these bacteria feeds such as in the intestines of cows, horses, and herbivores, they promote the growth of these bacteria to remain there once FMT is done. These prebiotic foods are garlic, onions, leeks, asparagus, bananas, etc containing soluble fibres, oligosaccharides, and sugars consumed by gut bacteria that encourages these beneficial microbiotas to remain and proliferate the colon

In short, it looks to me your friend's relative problem is dietary and nutritional in orgin since he or she had already seen so many gastroentrologists, and has already have so many investigations, scopes done, and were on antibiotics and all kinds of medication without response 

His or her doctors should have look into the patient's dietary history and suggest a change in diet rather than giving all kind of antibiotics that made the patient's problem worse. A sterile colon due to antibiotics without competition by a huge hosts of healthy and beneficial gut microflora will give opportunistic infections by other  pathogenic organisms to invade. That may have made her presented with chronic diarrhoea as his or her body was trying to get rid of them. 

I suggest he or she goes into a vegetarian or vegan diet due to their higher fibre content for colon natural bacteria to feed, grow and inhabit his / her bowels.

Merely taking yogurt may not help as I have already explained above.

What I suggest here  may be the final and most clinically effective prescription I can give for your friend's relative.

 

If this FMT is not available in Malaysia, I think Singapore has this therapeutic approach and service.

I hope I managed to answer and has been of help to your friend and his loved ones.

 

Good luck.

Lim jb

Heath Protective Benefits of Plant-Based Functional Foods (Part 1)

 

This article is dedicated to Professor Dr. Vythilingam S/O Palaniandy Pillai who is a staunch vegan, and a former president of the Malaysian Vegan Society

Prior to the late 1990’s we only know foods contain the proximate principles, namely, carbohydrates, fats and proteins, plus vitamins and minerals, including trace elements that would be sufficient for normal nutrition and nourishment.

Then there was new development in nutrition. Food scientists and nutritionists came out with another type of food called ‘functional foods’ that contains something else other than the normal proximate principles, vitamins and minerals that is believed to confer better health. However, the term is poorly defined. A commonly used definition is that they contain substances that have positive effects on health “beyond basic nutrition”. However, there are several problems with this definition. In many cases, healthy foods are included under the term functional foods. A new definition is proposed as follows.

Functional foods are novel foods that have been formulated so that they contain substances or live microorganisms that have a possible health-enhancing or disease-preventing value, and at a concentration that is both safe and sufficiently high to achieve the intended benefit.

The added ingredients they gave may include nutrients, dietary fiber, phytochemicals, other substances, or probiotics.

We may ask food and nutrition scientists for the benefit of practicing nutritionists as well as health-conscious individuals, in what way are these functional foods more health-protective over the normal foods we eat? What other special ingredients do they have for them to be so special over a mixture of normal food that provides a balanced diet.

The only exception I can see are fruits and vegetables that contain a lot of various types of phytochemicals. A plant-based diet may have not just different types of antioxidants, but also medicinal values and hence therapeutic properties over the subsistence of normal nourishment.

Indeed, it is appropriately said that “let food be thy medicine” and not medicine be thy food. I do not consider a meat-based diet to be classified as ‘functional foods’ because I don’t think meat has any antioxidants, phytochemicals or medicinal properties in them. The only class of foods that has health-giving and therapeutic values that deserve to be labelled as ‘functional foods’ should only be plant-based.

 After all, almost all foods must originate from the plants through photosynthesis to provide a variety of nutrients, and not from animals that depend on plants, even though some are carnivorous as they eat other animals including herbivorous animals in the first place. I don’t think animals can produce natural medicines in their flesh in the first place, only plants can do this as medicinal plants. Herbal medicines are phytochemicals that contain plant-based bioactive compounds with therapeutic properties not available from meat products. Medicinal properties can only be derived from various plant sources such as whole grains, fruits, vegetables, nuts, and herbs, and more than a thousand phytochemicals have been discovered to date. Thus, I don’t think animal flesh (meat) can produce these medicinally bio-active compounds for them to be in the category of functional foods.

My opinion on functional foods as a nutritionist brings up many important points about the distinction between plant-based and animal-based foods, especially regarding their potential health benefits beyond basic nutrition.

The concept of functional foods indeed arose from the growing recognition that certain foods or food components may have positive effects on health that go beyond providing the essential nutrients required for survival. These foods may help reduce the risk of chronic diseases, enhance physical and mental well-being, or provide other specific health benefits. But what are they? In what way functional foods have potential health benefits.

Firstly, these foods have phytochemicals and antioxidants. To the best of my knowledge in food science, and as an analytical food quality control chemist and nutritionist, only plant-based foods are rich in phytochemicals—bioactive compounds that have been shown to have various health benefits. These plant-based foods are rich in phytochemicals—bioactive compounds that have been shown to have various health benefits, including antioxidant, anti-inflammatory, and anticancer properties. These compounds, found in fruits, vegetables, whole grains, nuts, and herbs, can help neutralize free radicals, reduce inflammation, and modulate various biological processes that are crucial for disease prevention. All these compounds are naturally occurring therapeutic medicines for sure.

Then we also have the benefit of dietary fiber. Functional foods often emphasize the inclusion of dietary fiber, which is primarily found in plant-based foods. Fiber not only aids in digestion but also plays a role in regulating blood sugar levels, lowering cholesterol, and supporting a healthy gut microbiome. The latter is increasingly recognized for its impact on overall health, including immune function and mental well-being.

Some functional foods are fortified with probiotics—live beneficial bacteria—or prebiotics, which are non-digestible fibers that promote the growth of these bacteria. While probiotics can be found in fermented foods like yogurt, kefir, and sauerkraut, they are also added to other products to support gut health, which is linked to improved digestion, immunity, and even mental health.

Consider also the health-promoting benefits of omega-3 fatty acids. While typically associated with fatty fish, omega-3 fatty acids are also added to some plant-based functional foods, such as fortified flaxseed or chia seed products. These essential fats have been linked to reduced inflammation, improved heart health, and better brain function.

Let’s look at plant-based vs. animal-based functional foods

My emphasis on the unique health benefits of plant-based foods is well-supported by research. Plant-based foods, with their array of phytochemicals, antioxidants, and fibers, offer a range of health benefits that are difficult to replicate in animal-based foods. While animal products can provide essential nutrients like protein, iron, and B vitamins, they generally lack the phytochemicals and antioxidants found in plants.

There is some debate about whether animal-based products can be considered functional foods. While meat itself may not contain the phytochemicals found in plants, certain functional meat products have been developed. These may include meats fortified with omega-3 fatty acids or enriched with vitamins and minerals. However, these are often viewed as less natural or less beneficial compared to whole plant-based foods.

What would be my conclusion on the value of functional foods? The distinction between plant-based and animal-based foods in the context of functional foods is clear.  Functional foods, particularly those that are plant-based, offer potential health benefits beyond basic nutrition due to their content of phytochemicals, antioxidants, dietary fiber, and other bioactive compounds. While some fortified animal-based products may also be classified as functional foods, the intrinsic health benefits provided by plant-based foods are more robust and well-supported by scientific evidence.

My personal emphasis “let food be thy medicine" reverberates strongly with the functional food concept, especially as it applies to plant-based diets. The therapeutic potential of these foods, rooted in their natural bioactive compounds, reinforces the idea that a diet rich in fruits, vegetables, whole grains, and other plant-derived foods is foundational to good health.

I shall write on gut microbiome and their role in nutrition later for my next article