Probiotics
Let's talk about probiotics — what they are, why gut health matters, and how to choose one.
Probiotics are a new health craze in America that can seem like a fad. Why is everyone suddenly concerned about probiotics? The truth is that the health of Americans has been in a dire state for a long time — diabetes and heart disease ruling the top of the charts for decades, with cancer not far behind.
What do these threats have in common? They are all results of an unhealthy gut. New research shows that the health of your gut indicates your health in general — and the two important factors of gut health are diet and microbiome (the bugs in your gut). Dr. David Perlmutter, author of Grain Brain and Brain Maker, illustrates this concept in his writings.
Probiotics are the little bugs in your gut. Prebiotics are the food those little bugs eat to grow and sustain a healthy biome — and this biome digests your food.
The number one threat to the microbiome is candida albicans — though it is also necessary! Candida naturally exists in the gut. Things get problematic when candida overgrows and pushes out other gut bacteria, fostering symptoms and setting the stage for serious health concerns. To overgrow, candida eats sugar, vinegar, yeast, and anything fermented, releasing acetaldehyde, which at toxic levels makes you feel drunk. Cutting sugar, yeast and other candida-feeding foods is always a good idea — and ingestion of antibiotics is another key factor.
Factors in choosing a probiotic
1. How many strains?
There are hundreds of thousands of strains of gut bacteria. Modern probiotics mix a few to many strains for different things — different bacteria live in the large intestine than the small intestine. Most people choose a probiotic with between 5 and 12 strains.
2. How many CFUs?
Colony Forming Units measure how many units are in each dose. Higher usually seems better, but as usual, be a smart shopper and choose what seems right for you.
3. Refrigerated or not?
Some say refrigeration is no longer necessary, but major brands always do it — a living thing should be refrigerated. Even high-quality probiotics can last a month outside the house, so don't be afraid to keep them at work or in your lunchbox.
4. Empty stomach or not?
Usually it's recommended to take them on an empty stomach so the probiotic doesn't compete with food and is in place when you digest your next meal.
5. What about probiotic foods?
If there's an overgrowth of candida albicans, certain probiotic foods like kombucha, kimchi and vinegar can feed the fungus instead of balancing the gut flora. Take care if you have bloat, gas, burping, a swollen stomach or indigestion — and if so, stop these foods.
What benefits should I expect?
Better digestion and reversal of symptoms of gastrointestinal distress like bloating, aches, back and joint pain, a lowered immune system, and more.
As always — I'm not a doctor, so don't take my word for it! Do your own research to understand what is right for you.
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