Gut Bacteria and Probiotics

Are probiotics worth the cost?

 

Read More or watch the Video Here:  https://youtu.be/VDs1smjaLQ0

 

In order to understand how to take care of your gut and decide if you would benefit from probiotics, let’s first build an understanding of what gut bacteria is and how it affects your health. 

 

Some Facts:

 

You can look at your gut microbiome as the “Chief of Staff”  when it comes to your health. 

 

At least 50% of the cells living in our bodies are NOT human cells. Instead these cells are made up of microbes.  Which begs the question are we serving them or are they serving us?

 

Unless we care for these microbes well we can get sick.  

 

There are several types of microbiomes throughout our bodies.  

• Oral 
• Skin 
• Vaginal 
• Stomach
• Colon 

 

Stomach and Colon represent 90% and that will be our focus. 

 

Another important microbiome to consider is soil. 

 

Humans have become efficient microbial murders in the last 70 years.  

• Antibiotics 
• Antiseptic Cleaners 
• Pesticides and herbicides. (Poor soil health = less nutritious food)

 

Diversity in the microbiomes is extremely important and affected as we age. 

Low Diversity often = Disease 

 

You may have heard of Dysbiosis – this is often defined as an “imbalance” in the gut microbial community that is associated with disease. This imbalance could be due to the gain or loss of community members or changes in relative abundance of microbes.

 

What do the GOOD bacteria do? 

• Synthesis Vitamins 
• Responsible for some gene expression 
• Work with our immune system 
• Digestion 
• Metabolic function 
• Mental health 

Symptoms of unbalanced microbiome:

• Acid Reflux
• Constipation 
• Gut Discomfort 
• Diarrhea 
• Fatigue 
• There is even data that supports that poor mood, stress, depression and anxiety can even be a sign of an unbalanced microbiome.  To learn more about this specifically reference “The Better Brain” by Bonnie J Kaplan.  

 

Let’s dive into how we maintain GOOD microbiome health:

 

• EAT plants and other fiber rich whole foods – Plants provide a broad spectrum of minerals, vitamins, and other nutrients. They contain fibrous prebiotics, which feed the good bacteria. Some other examples of fibrous prebiotic rich foods include dried beans, legumes, whole grains, oats and flax seeds. 

 

• Add Probiotic rich foods. 

Yogurt, Kefir, Sauerkraut (unpasteurized), Kimchi, Kombucha, pickles (no vinegar), Cheese (live and active cultures)

 

• Drink Water – dehydration is one of the most common reasons for constipation.  The majority of beneficial gut bacteria reside in the large intestines. If your stools are staying in your large intestine for an extended period of time because you are constipated, this doesn’t create a welcome environment for your healthy gut bacteria. 

 

• Eat less sugar. Studies have shown that too much sugar in a person’s diet can negatively affect a person’s gut biome leading to imbalances. These imbalances can actually cause you to crave more sugar. Sugar is fine in small doses, especially if you’re making healthy choices at meal times.

 

• Moderate Alcohol consumption –  Some studies suggest that chronic alcohol consumption can cause bacterial overgrowth which can throw off the overall gut microbiome balance.   

 

• Eat less processed foods and inflammatory oils (fried foods) – Very similar to alcohol, highly processed foods can cause an overgrowth of destructive bacteria affecting the overall gut microbiome balance. 

 

Does Taking a Probiotic help and is it worth the cost?

 

Unfortunately the science is not clear when it comes to gut health.  There are a lot of things that are unknown when it comes to creating the right types and amounts of gut bacteria.  Again what we do know is DIVERSITY is key.  

 

What we do know is that consuming foods with probiotics, eating nutrient dense foods and supplementing with probiotics when needed can be very effective in maintaining gut microbiome diversity. 

 

When could probiotic supplementation be useful?

 

After the use of antibiotics, after an illness or if you are looking to improve a specific condition. 

 

If you choose to take probiotics. Look for a product that has been tested for whatever you are looking for.  For example IBS you would want to look for probiotics that have been proven effective.  It may take some time to find the probiotic that works for you. If you notice no benefits from one product after a few weeks, try a different one with a different strain of bacteria. 

 

Also I have read that you should take your probiotic 15 min before your first meal of the day. 

 

Other tips for buying probiotics:

 

• Pay attention to how the product is stored.  If the product says to keep refrigerated and it is sitting on the store shelf you can make a good guess that the potency of the product has declined. 

 

• Look at the number of CFU’s on the bottle.  Colony Forming Units.  This is how manufacturers quantify the number of live bacteria that make up one serving of probiotics. CFUs are the same thing as “Live Cultures”. Make sure that the product you are choosing has a CFU Guarantee through the expiration date. Some experts recommend avoiding any bottle that says CFU’s at the time of manufacture. 

 

• The number of CFU a person needs will ultimately depend on their purpose for taking probiotics. While most studies show that 10-20 million CFU are adequate for probiotic benefits, larger CFUs may be more suitable for individuals requiring significant support and/or seeking relief from certain health conditions.

 

• Look for 3rd party testing. In the United States probiotics are sold as “dietary supplements” which means that companies do not have to test their products to prove that they work or that they are safe. Look for companies that are 3rd party tested.  You can usually find this on the company’s website. 

 

Safety with probiotics. 

 

Most probiotics are safe for use. 

 

If you have a weakened immune system, serious medical condition or have recently had surgery, probiotics may not be safe for you. This should be discussed with your MD. 

 

Bottom Line:

 

Eat whole less processed foods. 

Add some probiotic rich foods. 

Supplement if you feel it may improve a condition. 

Pay attention to signs and symptoms of poor gut health.

#1 – Actions speak louder than words! – Set a Good Example! If you are not a good veggie eater here are a couple must know facts to consider:

 

• Plants synthesize vitamins that are essential. Humans can only synthesize 3. Otherwise we can only get the other 10 essential vitamins from food and supplements.

 

• Vegetables are loaded with vitamins, minerals, fiber, hydrating fluids, and special plant compounds that help fight disease.

• There’s evidence that a fruit-and-veggie-heavy diets may be linked to lower risk of health problems like heart disease and possibly a healthier weight too.

 

#2 – Don’t give up – Keep Trying – For some children it takes up to 10x before a child will accept a certain vegetable and up to 10 more times before they decide they like it. Research has shown that kids are more likely to eat and like foods that are familiar.  Exposure to foods is more than just eating, it’s seeing, touching and smelling.

 

#3- Praise for Peas! – Offer specific Praise.  “ I really like how you gave green beans a try tonight.” Also if your child refuses try not to make a big deal out of it. Just try that particular vegetable again another time.  Force feeding and clean plate club mentality has been shown to cause more harm than good.

 

#4-  Get those hands dirty – Get your child involved with the cooking process and even the shopping or picking process.  Have then look thru Cook books and choose recipes that sound good to them or that they would like to try.

 

#5 – Keep it exciting – Offer a variety – try different veggies with a variety of colors, shapes, textures, raw or cooked in a variety of ways.

 

#6 -Change it up –  Get vegetables into meals in different ways.  Notice I didn’t say “sneak”.  It’s important your kids know if they are actually having veggies in a dish.  My daughter is very proud of her veggie smoothie.

 

#7- Talk them up!  Keep yourself informed about why you are eating particular things.  Sell it!  “I’m really enjoying this salad. It has such a nice crunch and the tomatoes are sweet. I love sitting down and enjoying a fresh meal packed with vitamins.  It makes me feel good.”

 

#8 – Embrace all the flavors –  Salt, fat and sugar.  Serving veggies with a sprinkle of salt, a pad of butter, a drizzle of maple syrup, or a greek yogurt dip can really make them taste better and entice your child to try them.

 

#9- Keep Portions Small – Large portions can seem daunting while a small amount of something may seem doable.

 

#10-  No Contingencies – Keep it positive-  That sends the message to your child that vegetables are what you suffer through to get to the good stuff. The goal is to allow children to develop a positive relationship with food.

 

How many veggies do kids need?

Ages 2-3 – 1 cup of veggies per day

Ages 4-8 – 1 ½ cup

Ages 9-13 – 2 ½ cups

Ages 14-18 – 2 ½ – 3 cups

*depending on gender and activity level

 

Your child still won’t eat veggies hear this:

• It doesn’t mean you’re a bad parent.

• It doesn’t mean your child is unhealthy or nutrient-deficient.

• It doesn’t mean your child will never, ever eat and enjoy vegetables.

Whole fruit is a great pinch hitter.  Again offer a lot of variety. It is best to eat whole fruit versus juices.

Fruit also contains important vitamins, minerals, and fiber.

• Carrots, sweet potatoes, and spinach have vitamin A. So do apricots, cantaloupe, and mango.

• Bell peppers, broccoli, and tomatoes have vitamin C. So do strawberries, oranges, and grapefruit.

• Broccoli, spinach, and tomatoes have potassium. So do bananas, peaches, and raisins.

• Asparagus, Brussels sprouts, and romaine lettuce have folate. So do oranges, papaya, and bananas.

• Carrots, corn, and artichokes have fiber. So do apples, raspberries, and pears.

I highly recommend taking some time to research organic vs conventional.  This is a topic that could stand alone.  Yes the cost is higher but you get more for your money when it comes to nutrient content.  (Ewg.org for the Dirty Dozen and the Clean Fifteen)

Environmental working group.

Bottom line: Just keep trying and keep leading by example.

1. Go Raw.
   Prep them by having them clean and chopped and ready to enjoy.

   Enjoy with some greek yoghurt and powder ranch dressing . You can also throw them in a smoothie for a Super Shake. Spinach, kale, spring mix, it is all fabulous! This is a great way to get them in when on the go.

2. Make and awesome salad.
   Forget the bland iceberg lettuce and lets get creative.
   
   Choose a “soft” leaf-like butterhead lettuce, spinach, or mixed greens.
   Choose a “crunchy” leaf-like romaine lettuce or radicchio.
   Choose a fresh herb like basil, dill, or parsley.
   Choose a light dressing like olive oil and balsamic vinaigrette or make your own.
   Chop it all up. Throw it together. Bam! You have a delicious serving or more of veggies
   
3. Eat them steamed.
   All you need is a big pot of water and a steamer basket or a colander that will fit inside. Fill the pot with enough water so that it just barely reaches the bottom of the colander or steamer basket.

   To steam your veggies, bring the water to a boil, add your vegetables, and place a loose-fitting lid on top to cover. (If your lid is more fitted over the colander, position it so that one side hangs over the colander just enough to let the steam escape.)

   Pro Tip: Take them off when they are slightly undercooked, as they will continue to soften and cook after you have pulled them from the heat. I prefer a more crisp firm steamed veggie over a mushed one. And…you can always pop them back in to boil if they are not cooked enough.

   After steaming, try hitting them with a spritz of olive oil plus a sprinkle of sea salt and black pepper. If you are feeling saucy try some hot sauce or red pepper flakes.

4. Go with grilled or broiled.
   Keep a close eye as they are ready to eat in no time at all!
   

   Grilled or Broiled veggies go great with any protein perfectly and can even be a part of a delicious shish kabob with chicken, beef, or pork. Brush them with the sauce of your choice, or a little olive oil. Sprinkle some salt or squeeze some lemon, and toss them on the grill or into the oven.

5. Add them to soups and stews (or hashes)
   Ever heard of Kitchen Sink Stew or Hash?

   Sometimes you just gotta take a bunch of ingredients, throw them in a pot, and see what happens. It is often some of my favorite recipes. No need to be a pro chef here, it’s just too simple to mess up! Throw it all in, add some salt, pepper, garlic and LOVE and you’re good to go!

   Every Sunday my dad would clean out the Fridge and make kitchen sink hash. Any protein left over, veggies, chop up some potatoes and throw it all in a big cast iron pan.

Tops 3 Ways to Speed up Fat Loss

Increase your NEAT – move more everyday

– take the stairs – use a stand up desk 

– take a walk on your work break

 

Eat enough lean Protein – 

0.7 times body weight or goal body weight –

This will keep you full and provide everything your body needs while eliminating extra hunger for empty calories that add up quickly

 

Get more Sleep in order to manage stress-

The Stress/ sleep connection to fat loss is unarguable!

If you are living life stressed to the max and sleep deprived – you body could care less about fat loss. It is just trying to survive.

These are 3 Core Habits and things that you can focus on now to make Fat Loss happen consistently.  It won’t be overnight but it will happen!