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Quote of the day:

“No matter how difficult the past, you can always begin again today.”

– Jack Kornfield

Probiotics

What is it?

Probiotics are live microorganisms that are beneficial to health. They are often referred to as "good" or "friendly" bacteria because they help to maintain a healthy balance of microorganisms in the gut. Probiotics are naturally found in some foods, such as yogurt, sauerkraut, and kimchi, but they can also be taken in supplement form.

There are many different strains of probiotics, and each strain has unique health benefits. Some of the most commonly studied probiotic strains include Lactobacillus acidophilus, Bifidobacterium bifidum, and Lactobacillus rhamnosus. These strains have been shown to support healthy digestion, boost immune function, and even improve mental health.

Probiotics work by colonizing the gut and promoting the growth of beneficial bacteria, while suppressing the growth of harmful bacteria. They can also help to break down food and absorb nutrients, and may even produce beneficial compounds such as short-chain fatty acids.

Overall, probiotics are a safe and effective way to support a healthy gut microbiome and promote overall health and wellness. However, it's important to choose a high-quality probiotic supplement with the right strains.

Why does it matter?

Our gut contains trillions of microorganisms, including both beneficial and harmful bacteria. When the gut microbiome is disrupted, it can lead to a variety of health problems, including:

• Digestive issues, such as bloating, gas, constipation, and diarrhea

• Immune dysfunction, including increased susceptibility to infections and autoimmune diseases

• Mental health issues, such as anxiety, depression, and cognitive dysfunction

Probiotics can help to restore balance to the gut microbiome and improve overall health. Research has shown that probiotics may be effective in treating a variety of health conditions, including irritable bowel syndrome, inflammatory bowel disease, and allergies. Probiotics may also help to boost the immune system and improve mental health. The gut is often referred to as the "second brain" due to its influence on our mood and mental health.

If you ever have to take antibiotics (try to avoid if you can), they really mess up the bacteria in your gut so it is recommended to take a probiotic during and after to help restore the balance of beneficial bacteria in the gut.

How to add into your daily routine?

One simple way to incorporate probiotics into your diet is to eat foods that are naturally high in probiotics.

• Fermented dairy products, such as yogurt and kefir, buttermilk, aged cheeses (such as cheddar, gouda, and Swiss)

• Fermented vegetables, such as sauerkraut and kimchi, pickles (made without vinegar), tempeh

• Other probiotic-rich foods include fermented soy products like miso, kombucha, sourdough bread, Apple cider vinegar (with the "mother" still intact), Olives (fermented in brine).

• I also recommend a brand called Koso which is a natural pro, pre, and post biotic drink.

• Probiotics are also typically found in daily greens powders like athletic greens.

Another way to add probiotics to your diet is to take a probiotic supplement. When choosing a probiotic supplement, it's important to choose one that contains a variety of strains of beneficial bacteria and has a high colony-forming unit (CFU) count. It's also important to choose a supplement from a reputable company that has undergone third-party testing to ensure its potency and purity.

• The one I take specific for GI issues is - Pure Encapsulations GI

• Other highly recommended one is - MegaSporeBiotic 

• Mark Hyman has a full list here.

A probiotic supplement does not necessarily need prebiotics to be effective, as probiotics can still provide health benefits on their own. However, consuming prebiotics along with probiotics can help support their growth and activity in the gut, leading to a healthier gut microbiome.

One note, if you have a bacterial overgrowth like SIBO (that I had in the past), then probiotics will actually make the bloating worse.

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