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Q: Are probiotics really
helpful in treating constipation?
A: In some people probiotics do seem to help, especially
when constipation is part of a condition known as Irritable Bowel
Syndrome (IBS), but they are far from universally effective.
Evidence is growing that probiotics – live active cultures
of health-promoting bacteria – may offer a variety of health
benefits. The most consistent benefits suggest that probiotics
may help control diarrhea following antibiotic treatment. Some
studies show probiotics may help in dealing with inflammatory
bowel diseases, like ulcerative colitis and Crohn’s, and
play a role in reducing risk of colon cancer. There are many
variables that reflect on how probiotics influence a person’s
condition. Different types of probiotic bacteria clearly have
different effects. Individuals will almost surely respond differently
to the same probiotic bacteria, depending in part on the kinds
of bacteria already living in their digestive tract and in their
overall diet. For example, probiotic bacteria might multiply
and produce beneficial results more quickly if there is enough
dietary fiber on which the bacteria can "feed." Eating
a high-fiber diet, drinking plenty of fluids and getting regular
physical activity are all factors that may help probiotics be
more effective in overcoming constipation. |
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Q: What is tahini and
is it healthy?
A: Tahini is a mixture of toasted sesame seeds and
olive oil, pureed to a consistency like peanut butter. It is
especially common in Middle Eastern cuisine, where tahini is
a key ingredient in hummus (a purée made with chickpeas,
garlic and lemon juice) and baba ghanoush (a purée made
with eggplant, garlic and lemon juice). Nutritionally, it also
has a lot in common with peanut butter: almost 80 percent of
its calories come from fat, but little of it is saturated fat
(the kind that raises blood cholesterol). So while it is a healthy
choice, just be mindful that tahini is concentrated in calories,
with about 170 in a two-tablespoon serving and enjoy it in small
amounts.
Q: I am told that quercetin
is a compound that helps prevent cancer. What foods can I find
it in if I don’t want to take it as a supplement?
A: Quercetin is a phytochemical – a natural compound
found in plant foods – that belongs to a large family of
compounds called flavonoids. Laboratory studies suggest that
quercetin can provide both anti-cancer and heart-protective effects.
It seems to serve as an antioxidant and anti-inflammatory agent,
as well as helping to control abnormal cell growth and deactivate
carcinogens. But you are quite right to be thinking of food as
the best source. It’s not clear how well our body absorbs
flavonoids like quercetin. Also, the benefits we see in people
who eat diets high in quercetin and other flavonoids may come
from quercetin interacting with a whole host of nutrients and
phytochemicals. Many quercetin supplements provide much larger
amounts than found in the diet; that may sound like a good thing,
but research in the last few years has been showing that we can
get too much of a good thing when it comes to antioxidant nutrients.
Foods that provide the most quercetin are onions, apples (with
the skin) and freshly brewed tea. These are high-level sources,
but so are asparagus; green peppers; romaine and leaf lettuce;
blueberries, blackberries and cranberries; sweet cherries; and
pears. Focus on a variety and abundance of vegetables and fruits,
and you’ll get quercetin and a lot more. |
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