probiotic foods

The Best Probiotic Foods You Can Eat

by

Probiotics are friendly, live bacteria and yeast naturally inside your body, especially in your gut, mostly the larger intestine, urinary tract, and on the outside of your skin. These friendly microbes have many different health benefits. One of the main benefits is that they fight off pathogens like harmful bacteria and viruses by taking up space and preventing the harmful microbes from growing and spreading in your body. Probiotics also support your digestive system in breaking down foods and absorbing nutrients whilst preventing bloating and indigestion. Probiotics also help to produce B vitamins and butyrate which can help to control your blood sugars. They make neurotransmitters for your brain which lower stress and anxiety which helps to improve your sleep and helps to regulate hormones like insulin to prevent you from gaining too much weight. Unfortunately, many people have an imbalance in their microbiome because they’re eating too many junk foods, artificial sweetness or they’re taking antibiotics and drugs which can kill off the friendly microorganisms. Fortunately, there are certain fermented foods that you can eat which contain live strains of friendly microbes to improve your overall health and your microbiome.

Kefir

One of the best natural sources of probiotics, kefir is a liquid type of yogurt made from fermented milk from cows, goats, or sheep and it’s much easier to digest than regular yogurt. For those with lactose intolerance, kefir contains up to 10 times more probiotics than Greek yogurt with over 61 different strains of friendly yeast and bacteria and between 15 to 27 billion colony forming units per serving. Kefir was used by Russian doctors in the 19th century to treat ailments like tuberculosis because of its immune boosting effects. Studies show us that the friendly microbes found in kefir helps to lower the risk of cancer cell formation by protecting your DNA from oxidative damage.

Kimchi

Kimchi is a traditional Korean dish made from a mixture of fermented radishes, chili, ginger, onions and cabbage. It’s actually one of the healthiest superfoods in the world. Fermented vegetables are made in a process which is called lacto-fermentation. Basically, the vegetables and the spices are brined in salt to kill any band bacteria and then they are crushed into a jar and covered for a few days. The natural wild probiotic cultures that are already in the vegetables such as Lactobacillus starts to produce lactic acid and acetic acid. The microbes then eat any sugar present in the vegetables and start fermenting them so that they can multiply becoming a super food for your gut. This fermentation process helps to breakdown cell structures in the vegetables and spices making the existing nutrients more bioavailable and easier for your body to absorb. Kimchi is particularly special as the ingredients alone are all excellent for helping your liver to detoxify harmful substances from your body whilst the probiotics are also amazing for your digestive system and overall health. One Cup of kimchi contains an astonishing 5 billion CFU’s of probiotics

Bulgarian yogurt

Bulgarian yogurt tends to be less processed and contains higher amounts of friendly microbes than regular yogurt, between 10 to 18 billion colony forming units per cup. This type of yogurt contains a unique strain of bacteria which is called Lactobacillus bulgaricus along with streptococcus thermophilus. Both these have been shown to help people who struggle to consume dairy products like cheese, milk or yogurt due to lactose intolerance. The friendly stains that are found in Bulgarian yogurt help the body produce lactase, an enzyme that helps your body to breakdown the lactose which is milk sugar.

Kombucha tea

If you’re looking for a healthy alternative to alcohol to help you relax and release stress, Kombucha tea is a fantastic option. This is black tea and sugar that’s been fermented which removes the sugars leaving you with live, beneficial bacteria, healthy acids and trace amounts of alcohol. Make sure when you’re buying kombucha tea, that you choose a brand that doesn’t contain any more than 3 grams of sugar per serving and only drink small amounts to enjoy its anxiety-soothing properties. It’s important to note however that if you have gastritis or a stomach ulcer, please avoid this drink as its pH is a little too acidic which could aggravate pockets of damage in your stomach.

Sauerkraut

Sauerkraut is a type of fermented cabbage with many health benefits especially when it comes to healing the gut. Regular cabbage is loaded with methyl methionine also called vitamin U and it’s well known for healing stomach ulcers, improving gut health and feeding the colon cells so that they can heal from all types of damage. If you have any type of autoimmune disease, it’s recommended to start loading up on cabbage and sauerkraut. Sauerkraut is also one of the richest sources of vitamin C on the planet with over 700 milligrams per serving helping to boost your immune system and stimulate collagen production for healthier skin, nails, joints, and eyes. Try to look for sauerkraut and other fermented vegetables that are unpasteurized. This is very important as pasteurized products have been heated and cooked which destroys their beneficial live bacteria.

Natto

It is a product made by fermenting organic soybeans which was perfected in Japan over 1000 years ago. Natto has a stringy texture and a very pungent flavor however it is one of the most powerful fermented foods for improving blood flow around the body and protecting the heart. It is rich in vitamin K2, a nutrient which helps to remove a buildup of calcium that can get lodged in your arteries, pulls it out and puts it into the bones where it belongs. This can help to make your arteries more flexible. Natto also contains an enzyme called nattokinase which has been shown in studies to help thin the blood and prevent blood clots from forming preventing a stroke pulmonary embolism or heart attack.

Pickles

With between 12 to 14 billion CFU’s per cup, fermented Pickles that are made in brine not the vinegar variety are yet another amazing superfood for your gut and your entire microbiome. Pickle juice, in particular, can be consumed to relieve leg cramps, eye twitching, PMS and muscle spasms due to its high concentration of electrolytes. The healthy acids from both the pickles and pickle juice can be used to relieve heartburn and acid reflux by helping to normalize the pH of your stomach. Like all of these fermented foods please check the labels and make sure that there are no added preservatives and that they are unpasteurized.

Other Foods

Other probiotic rich foods although there’s a definite lack of data out there on fermented foods you can actually ferment any type of vegetable, herb or plant matter that you like. This means that there are a diverse range of different fermented foods in the world that you may not have even heard of or tried.

  • Saurruben – made from fermented turnips in Germany.
  • Miso – made from fermented soybeans rice or barley originating in ancient China.
  • Tempeh – is an Indonesian form of fermented soy.
  • Douchi – a culinary paste made from spices and fermented black beans in China.
  • Puto – is a steamed cake made from fermented rice in the Philippines.
  • Greek yogurt – is made from fermented cows’ milk from Greece.
  • Furundu – is made from mashed and fermented sesame seeds in West Africa.
  • Crème Fraiche – is made from fermented heavy cream in France

What about the existing microbes that already live inside you? Well that’s where prebiotics come in. Prebiotics are basically the food that will feed your existing microbes. Prebiotics mostly come in the form of soluble fiber and plant sugars from various fruits, vegetables, seeds, and nuts. Although our own bodies can’t digest soluble fiber, the microbes that live in your gut do it for you. They ferment prebiotic fiber, and this gives them energy. As these microbes become energized, they release some very powerful healing chemicals like butyrate lactic acid and propionic acid. All of which have some amazing health properties especially in protecting the lining of your intestines preventing toxins from leading into your gut, and autoimmune diseases arising like psoriasis arthritis fibromyalgia etc. Some of the best sources of prebiotic fiber to support your existing microbes are artichokes, chia seeds, psyllium, garlic, leeks, asparagus, dandelion greens, chicory root, and avocados. Both probiotic and prebiotic foods on a daily basis will support both your physical and mental health.

ncbi.nlm.nih.gov/pmc/articles/PMC5372539/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8226494/

What’s The Big Deal About Probiotics?

by
probiotics

Probiotics are one of the most common self-prescribed supplements I see in patients.  When I ask them why they are taking them, I often get the standard “I heard they were good for me”.  Followed by “I’m not sure if they are helping.”

Without understanding why a probiotic can be good for you, it is hard to gauge if it is working for you.  In addition, there are vast differences in probiotics.  Picking an appropriate choice depends on the kind of “good” you are trying to achieve.

Understanding Probiotics

To understand probiotics, you must be introduced to your amazing microbiome.  The microbiome consists of the trillions of microorganisms (bacteria, fungi, viruses, etc) that live in and on our bodies.  The microbiome exists primarily in our digestive tract and embodies the concept of good bacteria.  We have evolved to live symbiotically with our microbiome.  Meaning that we rely on one another for survival.  The health of our microbiome is crucial for our own health.  Particularly our digestive health and our immune system.

Digestion, Nutrition, & The Microbiome

The majority of our microbiome exists in our digestive tract.  Particularly the large intestine.  It supports the break-down of a variety of foods.  Primarily in more fibrous foods such as vegetables and legumes.  The microbiome also turns indigestible foods into short chain fatty acids (SCFA) which are anti-inflammatory for our system.

A healthy microbiome also plays a role in our metabolic health.  Aiding in both blood sugar regulation and fat digestion and storage.  In animal research, mice without a microbiome are more prone to obesity and diabetes.  In humans, we see a similar effect.  Those with a healthy balanced microbiome tend to be leaner versus those with “unbalanced” or unhealthy microbiomes who tend to be overweight.

The microbiome is considered healthy when there is a good balance between the various species that we know are beneficial to our health.  Also called commensal organisms.

When there is too much of one species or if there are harmful (pathogenic) species present in the microbiome, then it is considered unhealthy.

Eat This, Not That!

The food choices that we make have a huge impact on the health of our microbiome.  Eating an abundance of vegetables, particularly non-starchy vegetables, fruits, and whole grains has a positive effect on the health of our microbiome.  In contrast, diets that are high in refined sugars, sugar alternatives, and preservatives (found in packaged foods) have a profoundly negative effect on our microbiome.  The use of anti-biotics and frequent laxatives also harm our microbiome because they flush out and kill our good bacteria and organisms.

An unhealthy microbiome leads to unhealthy digestion, causing bloating, gas, heartburn, constipation, and diarrhea.  It has also been linked to a variety of digestive conditions including irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).  Research has shown that probiotics can have a positive effect on these conditions by returning the microbiome to a more balanced state.  For further information, click here to read, “The Brain in Your Gut”.

Immunity, Inflammation, & The Microbiome

A healthy microbiome is also essential for the health of our immune system.  Our microbiome is an active part of our immune system.  Our commensal organisms will attack outside germs to prevent them from infecting us.  The microbiome also plays a major role in educating our immune system.

An unhealthy microbiome tends to be a poor teacher and promotes a more inflammatory immune system.  This leads to wide-spread inflammation in your body which has been linked to arthritis, psoriasis, eczema, diabetes, depression, and anxiety.  It also leads to a weaker immune system overall, meaning you are more likely to get sick.

Using probiotics in these conditions can help shift the microbiome to educate a less inflammatory and stronger immune system.  It is also important to note that antibiotics, pain killers, and corticosteroids, which are all used to treat the above conditions, have a negative impact on our microbiome health.  Using probiotics after rounds of these medications is a great practice for supporting your microbiome health.

What Makes A Good Probiotic?

It is always helpful to consult a knowledgeable health care professional when picking a probiotic.  Especially when it comes to treating specific conditions.  There are specific strains that have been shown to be beneficial for specific conditions.  They can also recommend better quality brands to ensure that you are actually getting the probiotics stated on a label.  That said, there are general rules that everyone should know when picking probiotics.

What To Look For When Choosing Probiotics

Firstly, you want a minimum of 10 billion CFU (colony forming units).  This is the number of organisms present in the probiotics.  Our microbiome organisms vastly outweigh the cells in our body.  If you are getting a probiotic with a lower number than 10 billion, the probiotic is likely not making it all the way through your digestive tract.  Thus won’t be as effective.

Secondly, you want to look for a variety of species on the ingredient list, usually 10 -15 total.  Most should be lactobacillus species or Bifidobacterium species.  These make up the bulk of our microbiome.  In specific conditions, you may only want 1-2 species in your probiotic but for general health, a variety is more appropriate.

Most probiotics must be kept in the fridge as they are living organisms.  To see noticeable changes, I recommend a minimum of 4 weeks of consistent dosing, although some conditions require up to 3 months of dosing.

Lastly, I probiotics are not meant to be taken for a lifetime (really there are very few supplements that would even fall into that category).  They should be used strategically and temporarily to shift and balance your microbiome back into its healthiest state.  On a daily basis you should be supporting your microbiome through diet & lifestyle.

Aim for 7-9 servings of vegetables per day.  Drink lots of water, and avoid artificial sweeteners and refined sugar.  Consider adding fermented foods in your diet to give your body small doses of probiotics for maintenance.  Kimchi, kombucha, sauerkraut, and plain yogurt are all great options to incorporate into your diet.  Click here to read, “7 Must-Eat Fermented Foods for a Healthy Gut”.

gut health

8 Easy Tips

For Good

Gut Health

1. Sit down to eat.

Digestion is a resting activity.  If you are eating on the move, your body is sending its energy to keep you moving instead of focusing on breaking down that food.
Take time to enjoy your food!  Sit down, smell it, and taste every bite!

2. Increase your vegetable intake.

Yes you must eat your veggies.  There are so many reasons but for your gut it’s about feeding your microbiome and keeping you regular.  Your plate should be half filled with a variety of veggies – raw or cooked, both are great!

3. Say goodbye to packaged foods.

Your gut doesn’t know what to do with the preservatives.  Plus these foods tend to be high in sugar which is going to feed bad bacteria.

4. Try adding a fermented food to your diet once a week.

Kimchi, sauerkraut, & kombucha are all great things to add to your diet to get an extra dose of good bacteria for your gut.  Yogurt can be great too however many popular brands (ex: Activia) are filled with extra sugar that makes your gut friendly decision a bit counter-productive!

5. Limit your red meat consumption to once per week.

Even better get consider grass-fed, hormone-free cuts of meat to get your fix!
Red meat can be inflammatory on the gut and eating too much has been linked to colon cancer!  Click here to read, “What Meat Do You Eat?”to learn more about what kind of meat is best for you.

6. Sigh it out.

Or hum or sing.  That vibration you feel at the back of your throat when you do these activities is stimulating the vagus nerve.  The vagus nerve runs from your brain to your gut and promotes relaxation and digestion.  Stress reduction + gut health promotion in less than 30 seconds!  Click here to learn more about The Healing Power Of Mantra Meditation.

7. Get yourself moving.

Physical activity is always the answer.  Not a fan of the gym?  That is okay – it’s about moving and getting that heart rate up.  Find something you enjoy and aim to get 30 minutes per day.  Walking, dancing, vigorously cleaning the house, walking up and down the stairs – whatever so long as you are moving!

8. Try adding some gut friendly tea into your life.

Peppermint, chamomile, and ginger are all tasty teas that we consider carminatives – a fancy word for saying they promote digestion!  A great way to end a good meal!

6 Easy Ways to Improve Your Gut Health

by
Gut health, gut bacteria , gut flora, microbiome. Bacteria inside the small

Bacteria is not always your enemy, in fact when it comes to digestion and gut health, the “good bacteria” is your best friend, so you should treat it as such!

Here’s why…

Your digestive system is home to the largest part of your body’s immune system and determines what nutrients are absorbed and what toxins, allergens and microbes are kept out. That’s why it’s so important to pay attention to what goes in there.

Your Gut Health Depends On What You Eat

I know it can be challenging to make conscious choices, considering our modern, fast-paced lifestyles and the abundance of convenient fast foods that are easy to reach for.

The problem is, when we don’t take the time to figure out what healthy eating means for us, and plan for healthy meals, we can end up with chronic health issues and diseases that can be directly correlated to what’s happening in our gut.

healthy gut

FREE INSTANT ACCESS To Dr. Nathalie’s “HACK YOUR GUT” E-Book

This FREE resource is a ? gift from the author of Amazon’s best selling book “Hack Your Health Habits”.  Get your gut and immune system performing optimally.

FREE Instant Access to Hack Your Gut E-book

Finding The Optimal Gut Bacteria Balance Is Key

Did you know that your body contains around 100 trillion bacteria and that these bacteria make up an estimated 3 -5 pounds of your body weight? Of the 100 trillion bacteria some are “Good and some are “Bad”. When these bacterial colonies become out of balance it can lead to what is called gut dysbiosis, which is one of the main causes of digestive health issues. The good news is, small lifestyle changes can go a long way to helping your gut and you feel better.

You have the power to create good health that begins in your gut!

Here Are 6 Simple Ways To Get Started:

1. Eat well. There’s really no rocket science to it!
Choose from these prebiotic-rich foods as and example; garlic, onions, asparagus and bananas. Try to avoid processed sugar of any kind. Remember that bad bacteria thrive on sugar, so it’s important to avoid the sweet stuff wherever you can. Don’t forget about hydration. Your body, your gut and your brain needs a lot of water on a daily basis in order to function well.

2. Boost your food choices! Take a probiotic supplement.
Consider introducing a high-quality probiotic supplement into your daily health routine. This will help improve the health of your gut and your immune system. Probiotics come in a variety of formulations. My recommendation is to look for supplements that are kept refrigerated (or on the shelf but deemed “stable”), originally come from a human source, and contain both acidophilus and bifidobacterial (big words for the good stuff!).

3. Digestive Enzymes
Consider taking digestive enzymes with your meals. Digestive enzymes help your body break down food into nutrients that can easily be absorbed. Besides breaking down food, enzymes can help heal your gut and support your immune system. Lifestyle choices affect our body’s ability to produce enzymes. Processed, sugary foods, use of antibiotics, and other prescription medications can contribute to a decrease in digestive enzyme production and can cause a variety of gastrointestinal symptoms.

4. Reduce stress. Beware of your cortisol.
The effect of ongoing stress is literally is like a car going 100 miles an hour with the brake pedal on! That’s because our digestion function shut down in order to divert blood to other parts of the body to ward off the threat. This compromises your digestive and immune systems, so you need to do whatever you can to reduce your stress load. For instance, doing some deep breathing exercises is just one way to start putting a buffer in between you and high levels of stress.

5. Get your sleep right. It’s essential for good overall health!
Have you ever noticed when you’re tired that you’re prone to reach for coffee and other stimulants to keep you going? Get some rest! The trick again, is to start with something small like going to bed an hour earlier every night and turning off all electronics before you do. Sleep is truly important to help our bodies reset, recharge and rebalance.

6. Regular Chiropractic Adjustments
Your nervous system controls every function in your body including digestion. Misalignments or subluxations in your spine can compromise digestive function. Reg- ular chiropractic adjustments realign your spine, restore nerve function, and help your body to work optimally

Building a healthy relationship with good gut bacteria also means building a healthy relationship with your entire body. As you can see what we eat, our environment and our physical and mental health all contribute to a healthier better functioning gut! Start today in small ways to make changes, and you’ll soon find you really can improve your gut health!