Friendly bacteria live in vegan colons

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Bacteria can live just about anywhere, but certain ones are especially happy in

the colons of vegans and other vegetarians.

 

The human colon plays host to a crowd of bacteria—about 400 different kinds with

a total population numbering in the trillions. Most are friendly, and have

functions that are beneficial to health. But in the competitive world of the

colon, the good bacteria thrive and crowd out the bad bacteria only if they get

the food they like best. A healthier population of bacteria improves digestive

health and may reduce risk for cancer and heart disease.

 

Managing bacteria colonies has become big business. Food companies have been

adding compounds called prebiotics to a wide array of foods—cereals, yogurt,

bread and drinks among others—because these compounds promote growth of good

bacteria.

 

But you don't need these prebiotic-supplemented foods to improve your colon's

population. Some research shows that vegetarians have more healthful bacteria in

their colon—possibly due to higher fiber intake or the lack of meat in their

diet. And one of the best ways to get the benefits of prebiotics is to eat

beans.

 

Beans contain long chains of sugars that the body can't digest. They travel

intact through the intestines to be digested by bacteria. A certain type of

friendly bacteria—called bifidobacteria—digest these sugars with ease and they

love them. Eating more beans boosts the levels of bifidobacteria in the colon

and may lower risk for colon cancer and other digestive diseases.

 

All beans contain these prebiotic sugars, but soybeans are the best sources.

Studies show that soybean consumption can give bifidobacteria populations a huge

boost. These sugars are actually available commercially in Japan, but you can

get them simply by eating beans.

 

There's a slight downside to the activity of bifidobacteria; when they chow down

on bean sugars, they produce gas. This is the reason for the bloating and

flatulence that some people experience when they consume beans. Eating more

frequent small servings of beans rather than a big bowl in one sitting can help.

 

 

Author: Virginia Messina, MPH, RD