I first was introduced to the idea of probiotics in college after returning from a month long backpacking trip through Europe. I traveled to more than seven countries soaking up what each culture had to offer. However, this also meant I was less careful with my diet while running on very little sleep. Although the trip was soul enriching, I arrived home physically and mentally depleted.
One of the main issues I faced after the trip was a weakened digestive system. I developed extreme sensitivities to many foods including anaphylactic-like reactions to some dairy products and alcohol. Due to the stress of traveling, I destroyed many of the ‘good’ gut bacteria (probiotics), which lead to an unhealthy ratio of ‘good’ to ‘bad’ bacteria (fungi, yeast, parasites).
I spent the better part of that year seeking the care of allergists and alternative doctors as well as performing my own research to understand what was happening in my body.
I tried different elimination diets (gluten-free, vegan, dairy-free, and abstained from alcohol) to assess what was triggering the symptoms. I also tried a range of supplements and it was at this time I started taking probiotics. I learned from my reading about the benefits of gut and immune health and immediately, I felt a difference.
The recovery took many months but I was able to finally bounce back and heal my gut with the help of a nutrient dense diet, while getting plenty of sleep, avoiding toxins, and most importantly consuming plenty of probiotics.
The importance of a healthy gut
It turns out that a major part of our immune system (80%) is located in our digestive system. This means the healthier your gut is the healthier you will be and the more you will be able to fight off diseases.
Interestingly, the digestive system also has a major impact on our neurological system. The healthier your gut is the better your mental health will be. In fact, the digestive system is often referred to as our second brain, which explains why having a “gut feeling” is actually real.
Also, diseases associated with gastrointestinal issues can have a clear connection to increased chances of developing mental issues like depression. Studies show that obesity is associated with a 55% increased risk of depression. [1][2] Studies show that people who are overweight have less gut microbe diversity compared to people of a normal body mass index, who have many different types of “good” bacteria.
Why probiotics are so good for your gut
The gut is made up of trillions of microbes (or bacteria) some of which support our ability to absorb nutrients and fight off infections. This ‘good’ bacteria, called probiotics helps fight off ‘bad’ bacteria like yeast and fungi while also helping to produce vitamin B12, and healthy skin.
If there’s not a large presence of probiotics in the gut, then it could lead to digestive disorders, skin issues, candida, autoimmune disease, and a suppressed immune system – all leading to an increased susceptibility to colds and flus. [1][2][3]
I like to think of the balance of bacteria in the gut as if it’s a large empty glass. The more we are able to maintain a healthy diet and lifestyle and keep our glass empty, the better our body will be able to handle toxins and stressors. Conversely, as our glass starts to get filled with poor dietary choices, toxins, and stressors, the contents start to overflow and our bodies go in a hypersensitive state, and begin to react negatively to everything.
For example, one can experience bloating and indigestion after eating a slice of pizza or get a headache and/or become tired after drinking a glass of wine. This is the result of the ‘gut glass’ being somewhat full. However, when it’s overflowing the body’s reaction can be more intense such as the onset of allergic reactions, like itchy skin, hives, swelling, and diarrhea to something like a slice of pizza or a glass of wine.
How to get probiotics in your diet
Aside from taking supplements, there are natural ways to include probiotics into your diet. Fermented and/or cultured foods like sauerkraut, kimchi, and kombucha (my favorites brands are GTS organic raw kombucha and Health Aid kombucha) naturally have various strains of probiotics from the fermentation process.
Other sources include: kefir, apple cider vinegar (you can add a tablespoon as part of a dressing or mix it with water), pickles, umeboshi plums, miso, and for the LA folks, fermented sea vegetables from Moon Juice are a very tasty option.
Another popular probiotic source is yogurt. However, I’m not a huge fan because most yogurts on the market come from cows treated with hormones and antibiotics and there can be a lot of added sugar. If your body does well with yogurt, greek yogurt is a better option. Also, making sure your yogurt is live cultured and that it’s coming from organic grass-fed cows, goats, or sheep is important. [1]
Probiotic supplements
While it’s best to get probiotics through food, there may be times in which you should supplement. If one is undergoing a course of antibiotics to treat an illness (as antibiotics blast all the gut bacteria) or dealing with a lot of stressors and need some extra immune support, supplementing is key. I typically recommend the Probiotic Synergy or Probiotic Supreme from Designs For Health or the Ultimate Flora Extra Care Probiotic.
As a side note, a supplement I recommend for people who experience a lot of bloating and abdominal discomfort after eating, although not a probiotic, is a natural botanical extract supplement called Atrantil.
Another good digestive support supplement is the Lemon Ginger Cayenne Pepper water I discussed in a previous blog post.
In conclusion, gut health is vital for longevity and wellness. Aside from making healthy life choices, it’s critical to keep feeding our digestive systems plenty of probiotics so they can help keep our glass empty and counterbalance the natural and unnatural stresses of life
References
[1]Axe, Dr. Josh. “Probiotics Benefits, Foods and Supplements.” Dr. Axe, 9 Aug. 2017, draxe.com/probiotics-benefits-foods-supplements/.
[2] Brogan, Kelly. A Mind of Your Own The Truth About Depression and How Women Can Heal Their Bodies to Reclaim Their Lives. Harperwave, 2017.
[3] Squatchy, et al. “These Little Bugs Decide If You Get Fat.” The Paleo Diet - Robb Wolf on Paleolithic Nutrition, Intermittent Fasting, and Fitness, 25 Aug. 2015, robbwolf.com/2015/08/26/these-little-bugs-decide-if-you-get-fat/.