We've talked a lot in previous posts about the importance of maintaining a healthy gut microbiome. Most of our posts have talked about how to use foods to help grow the healthy bacteria in our gut naturally. But let's be honest... it involves work. And with all of these millions and billions of microbes that can be swallowed in a pill, why can't we just rely on supplements? Well, guess what... just like other supplements, the proper balance, along with the balance that food brings in its digestion is more critical than we knew initially. Your body needs a personalized and specific set of microbes that are attuned to your body, your environment, and even your DNA. The supplements tend to be a 'one size fits all'. And guess what... if you're not that size, it can actually be harmful. It turns out that these beneficial bacteria can become troublemakers when consumed excessively, causing a host of uncomfortable symptoms.
Small Intestinal Bacterial Overgrowth (SIBO): Here's an overly clinical name for you...SIBO is a condition where an excessive amount of bacteria lives in the small intestine. Believe it or not, the small intestine should have much less bacteria in it than the large intestine. This unwelcome bacterial invasion can result in gas, bloating, and abdominal discomfort. Surprisingly, it's often a particular strain of bacteria called Lactobacillus, which is one of the most common strains in over-the-counter probiotics. Some people actually have the bloating from this as an existing condition, and so adding more just makes things so much worse.
Brain Fog and Discomfort: A study from 2018 unveiled a connection between probiotics and symptoms like brain fog, gas, and bloating. Interestingly, over two-thirds of patients experiencing brain fog had D-lactic acidosis, a condition resulting from an accumulation of lactic acid produced by too many probiotics. They also had more instances of SIBO. And guess what? Stopping over-the-counter probiotics resulted in feeling better.
Commercial probiotics may fall short in addressing gastrointestinal distress, potentially leading individuals to resort to GI medications, which can introduce unwanted side effects.
It is important to talk with your doctor or provider before trying any probiotic supplements to make sure that you're not taking anything that will make you sick or cause any other imbalances in your body for that matter.
Discovering Spore-Forming Probiotics: If you do need probiotic supplementation, recent research shines a spotlight on spore-forming, soil-based probiotics as a promising alternative to traditional Lactobacillus probiotics. These spore-based probiotics are better tolerated, particularly by individuals with SIBO, thanks to their ability to survive the harsh conditions of the gastrointestinal tract. Notably, Bacillus coagulans, a spore-forming probiotic, offers substantial health benefits, including immune regulation, constipation prevention, and cholesterol reduction. Again, talk to your doctor and make sure you're getting a trusted product.
Herbal Allies for Gut Health: In addition to probiotics, traditional herbs like marshmallow root, licorice root, and slippery elm have been known for their soothing properties that aid conditions such as leaky gut or intestinal permeability. These herbs can be found in teas and various herbal products. Additionally, foods like coconut milk, honey, collagen, and whey protein can help seal the gut's tight junction proteins, reducing inflammation and alleviating gas and bloating symptoms.
Here is a list of great ways to get natural probiotics in forms that your body will naturally build a good balance with. Especially if you eat a variety and rotate them around, so you don't overdo it on any one type!
- Yogurt: Choose plain, unsweetened yogurt with live active cultures. Enjoy it as a snack, mix it into smoothies, or use it as a base for dressings and dips.
- Kefir: Kefir is a fermented milk drink similar to yogurt. It can be consumed on its own or blended into smoothies for a probiotic boost.
- Sauerkraut: This fermented cabbage dish is a tasty addition to sandwiches, salads, or as a side dish. Look for unpasteurized sauerkraut for maximum probiotic benefits.
- Kimchi: Kimchi is a Korean fermented vegetable dish, often made with napa cabbage and a spicy kick. Use it as a flavorful side dish or add it to stir-fries.
- Miso: Miso is a Japanese fermented soybean paste. It's commonly used to make miso soup but can also be added to dressings and marinades for a savory umami flavor.
- Tempeh: Tempeh is a fermented soybean product that can be grilled, sautéed, or added to sandwiches and salads for a plant-based source of probiotics.
- Pickles: Pickles made through fermentation, not vinegar, can be a source of probiotics. Enjoy them as a crunchy snack or add them to sandwiches.
- Kombucha: Kombucha is a fermented tea drink that comes in various flavors. It's a popular choice for a refreshing probiotic beverage.
- Fermented Cheeses: Certain cheeses, like gouda and cheddar, are made through fermentation and can contain probiotics.
- Fermented Soy Products: Besides miso and tempeh, products like natto (fermented soybeans) are also rich in probiotics and are popular in Japanese cuisine.
- Homemade Fermented Foods: Get creative with DIY fermented foods like homemade pickles, kefir, or yogurt. There are many recipes available online.
- Prebiotic Foods: Include prebiotic-rich foods like garlic, onions, leeks, and bananas in your diet. Prebiotics provide nourishment for probiotics.
While probiotics hold immense potential for gut health, understanding their limits and the individual's unique needs is crucial. It's all about finding the delicate balance that supports your digestive well-being.