ment for making nutrients, including biotin, some of the B vitamins
and vitamin K, and for generating energy. Many strains of bacteria
have been used for centuries as cultured foods such as yogurt and
kefir, and in more recent times dietary supplements containing
freeze-dried forms. These bacteria strains include lactobacillus (con-
taining acidophilus, rhamnosus and salivarius), bifidobacterium
bifidum and streptococcus thermophilus. Supplements containing
these types of bacteria are called “probiotics.” (Prebiotic foods, which
help feed these bacterial, were discussed in a previous chapter.)270 • IN FITNESS AND IN HEALTH
Intestinal Gas
When too much gas accumulates in the intestine, it can cause
more than discomfort. Pockets of gas anywhere in the gut can
trigger a sympathetic nervous system response — a stress reac-
tion. Small amounts of gas in the gut are normal. But larger vol-
umes of gas are not normal, usually indicating something is
wrong with your diet or even the way you’re eating. Here are
the four most common causes of intestinal gas:- The most common cause is starchy carbohydrates —
bread, cereal, the many products made from wheat
flour — and sugar and sugar-containing foods. This
includes milk sugar (lactose) from dairy products.
Review the carbohydrate chapters if you’re not sure
which carbohydrates can adversely affect digestion
and health. - Another common cause of intestinal gas is swallowing
air. This occurs during eating and drinking liquids,
especially water, as people tend to drink several
ounces or more at one time. Drink liquids slowly to
avoid swallowing air, and most importantly keep your
head level — not tilted backward — to avoid swallow-
ing air. In addition, chewing food and not rushing
meals will help you avoid swallowing large amounts of
air. Once air is swallowed, if it doesn’t come back up