Just the mention of bacteria today triggers many to reach for their hand sanitizer. Some are surprised to hear that there are types of bacteria which can provide a benefit to our body. In fact our digestive tract is home to hundreds of different healthy bacteria that help us to fight off infection, absorb vitamins and even prevent diarrhea. At birth we have a relatively sterile digestive system however within 3-4 weeks most infants have a thriving healthy “flora&rdqu; of micro-organisms that increases and changes as we grow. If you have ever taken an antibiotic you may have noticed the absence of these bacterial friends. Many broad spectrum antibiotics don't differentiate between the good and bad bacteria. Therefore you end up with less healthy bacteria in the digestive system and many experience a side effect of diarrhea. The good news is that you can help the body replace the good bacteria by eating yogourt. Yogourt is made by adding healthy bacteria to milk. If you look closely at the label of any good brand of yogourt you will see the statement “live bacterial cultures&rdqu;. These bacteria are able to survive the acid environment of the stomach and find a home in the lower digestive system. The bacteria reduce the pH of the gut and create a more acid environment which has many positive side effects. Greater acidity kills off many unhealthy bacteria, stimulates immune function and aids in the absorption of many nutrients such as calcium and magnesium. The bacteria in yogourt also help to break down the lactose in milk products which makes it a perfect dairy source for those with lactose intolerance. Yogourt is also high in calcium and a good source of protein. The trick is to find a brand of yogourt without too much fat and added sugar. Adults should look for varieties that are under 2% M.F.(Check on the label for M.F. which stands for Milk Fat). For kids, higher fat is fine however give preference to brands sweetened with fruit rather than sugar. One of the best ways to consume yogourt is to buy plain and add your own fresh fruit. If you find the taste of plain yogourt too sour, try varieties that are lactose reduced. The more lactose is broken down, the sweeter the yogourt. "Biobest" plain yogourt by Astro is 90% lactose reduced and comes in 1.5 - 2% M.F. One of my favorite snacks is a bowl of plain yogourt mixed with chopped fresh orange segments and sunflower seeds. Also try this with fresh peaches and walnuts. There are endless uses for plain yogourt if you keep a tub at hand. A dollop of plain yogourt in a hot soup or spicy curry will cool the heat. It works as a great marinade for chicken or fish when mixed with your favorite spices. You can use yogourt to dilute the fats in dishes made with mayonnaise or sour cream. For example, when making tuna salad, egg salad or potato salad, add plain yogourt and cut back on the mayonnaise. You can even extend your favorite creamy dip by adding up to half plain yogourt. Remember that this will reduce the fat in addition to adding calcium, protein and healthy bacteria. Next time you are grocery shopping throw in an extra tub of yogourt. Perhaps the new saying will be “a yogourt a day - keeps the doctor away”.
Heidi Smith is a Registered Dietitian from the Health and Performance Centre. She is the author of the book “Nutrition for the Long Run - A nutrition handbook for runners, walkers and active individuals”. Her column runs every Thursday