Probiotics are not vitamins. They are live microorganisms (bacteria) that contribute to the health of the digestive system. There are 300 to 500 species of bacteria in the human gut, comprising the microbiome. Over time, these bacteria die or deteriorate due to disease, infections, medications, or a poor diet. It’s important to replenish this bacteria once in a while, particularly when experiencing digestive distress, such as bloating, constipation, flatulence, or inability to digest fiber.
Who Needs Probiotics
- People with digestive issues mentioned above
- Cancer patients, during and after treatment with radiation therapy
- People with autoimmune disease
- Anyone experiencing IBS symptoms
- Health conscious individual who want a healthy gut flora
- After treatment with anti-biotics
Probiotic Myths
- Yogurt: Yogurt has one strain of bacteria: acidophilus. this organism is already abundant in the human gut. Even if we were depleted, the strain in yogurt is not enough to be therapeutic. Furthermore, the milk protein in yogurt can cause GI problems due to dairy allergies.
- Bone broth is beneficial for digestive health: simply false. there are no health benefits to bone broth. there are NO scientific studies providing support to any of the claims you’re reading about on the web.
- You need to take probiotics regularly: again, this is bacteria and they should be taken for a limited time to replenish an impoverished intestinal flora. Taking them long term, will create an imbalance by increasing the numbers of certain species at the expense of others.
Protecting Your Intestinal Flora
There are some best practices to adhere to in order to build a strong intestinal flora and protect it. The gut bacteria has two enemies: antibiotics and ultra processed food. Antibiotics are medication that kill harmful pathogens in the body. While they are very effective at treating infections, they don’t discriminate. They will kill good and bad bacterial. Long term antibiotics will lead to a depleted intestinal flora. When the microbiome balance is disrupted, the patient may experience bloating, constipation, diarrhea, or pain after eating certain foods, particularly those high in fiber such as cruciferous.
The second nemesis of the gut is UPF (ultra-processed food). If you are new to this term, check out my previous post about UPF and their negative effects on health. Just visit this link 12 toxic food preservatives to learn more about preservatives to avoid.
Ultra processed foods such gums, artificial coloring, artificial sweeteners such as sucralose or aspartame–stevia is no better– and emulsifiers can affect the microbiome balance by reducing diversity, leading to leaky gut syndrome, inflammation, and symptoms of IBS.
To protect your intestinal flora, avoid toxic food additives, take antibiotics only when necessary, and always follow up with a probiotic treatment. Consume fiber at every meal, particularly in the form of dark leafy greens, cruciferous vegetables (broccoli, cauliflower, cabbage, kale, kohlrabi), and stay hydrated daily. You may also add fermented foods to your diet. If you enjoy spicy foods, indulge in kimchi and guchujang (fermented Vietnamese pepper paste), sauerkraut and other fermented vegetables.
Most importantly, avoid refined sugar, refined carbohydrates, and excessive alcohol drinking. Monitor your gut health and if you have any unusual symptoms such as bloating, gas, acid reflux, consult a health professional to identify the root-cause and treat it before it becomes a disease.
What Brand Should You buy?
The best probiotics are the ones that have at least 30 strains of bacteria and 100 billion organisms. You should never take probiotics for more than 3 months, unless advised by a clinical nutritionist or a functional medicine doctor.
The best probiotics on the market are from Garden of Life. They are made from raw and fermented ingredients. Click on this link PROBIOTICS to view the site. You may also find them online or at Whole Foods.
If you have any questions, please don’t hesitate to contact us. We are always here to guide you to a better health.