Our Relationship with Microorganisms
Our relationship with microorganisms and bacteria begins with our mother. We get our first shot of probiotics from mom during the birthing process. Additional shots are delivered through breast feeding, our interactions with the world around us as well as other people and animals. This relationship changes throughout our lives and is influenced by many things. One of the most important being our diet and the things we eat, including whole foods probiotics and probiotic supplements.
These microorganisms and bacteria we interact with create a micro-ecosystem called the microbiome. And while this microbiome goes largely unnoticed, it plays a huge role in your health and can even effect your mood and behavior. Probiotics are important for and support systemic health, not just digestive health, meaning probiotics are important for your overall health and wellness.
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Table of Contents
The Key to a Healthy Microbiome is Balance and Diversity
The lining of your gut, like every surface of your body, is covered in microscopic creatures, mostly bacteria. Not surprisingly, what you feed your microbiome may have the biggest impact on its health. And the healthier it is, the healthier you are. The key to a healthy microbiome is nourishing a balance among the nearly 1,000 different species of bacteria in your gut.
The more diverse your microbiome is the healthier you are. A diverse microbiome can be maintained by eating a wide variety of whole plant foods and taking a high quality, daily probiotic. Eating an array of different probiotic, fermented foods like kimchee and sauerkraut is also extremely beneficial for our microbiome diversity and overall health.
Easy Ways to Improve Your Gut Microbiome
- Eat 30 different types of plants per week.
- Eat colorful plants.
- Eat bitter foods.
- Drink coffee.
- Include dark chocolate in your diet.
- Give your digestive system a break – implement intermittent fasting for 12-14 hours per night (I do this by eating my last meal by 8 PM and eating breakfast at 10 AM).
- Eat slowly and chew thoroughly.
Eating 30 different types of veggies in a week can seem overwhelming. I do this by mainly eating mixed muesli or oatmeal in the morning, mixed salads for lunch and curry stews for supper.
Muesli
I mix everything in a large 2 liter pickle jar to simplify the process and either cook on the stovetop or pore boiling water over the mixture and let sit overnight.
In your large jar fill about half full with rolled oats then top up with flax seeds, pumpkin seeds, sunflower seeds, hazelnuts, brazil nuts, walnuts, hemp hearts, dried raisins and/or cranberries, turmeric, cinnamon, and a pinch of black pepper and shake well.
When cooking on the stove top, I add a diced apple to the pot for sweetness. Place frozen berries in your bowl while cooking then pour the cooked oatmeal over the berries.
When overnight soaking, I pour boiling water over the mixture and soak in a covered glass tupperware dish. I add frozen berries and a splash of almond milk first thing in the morning and it’s ready for my 10:00 breakfast.
Mixed Salads
My mixed salads are definitely on the hearty side. I pressure cook a whole grain and legume with a diced sweet potato for the base. Place in the fridge and use as needed. Quinoa with lentils are my favorite but rice and black beans is another great combo. Use your imagination and try different whole grain – legume combinations.
On top of the whole grain and legume base add your greens ( I prefer to use tubs of organic mixed greens for ease and simplicity), chop cabbage, endive, radish, radicchio, and tomatoes, and grate carrots and beets. Add a dressing of your choice (my favorite is extra virgin olive oil and balsamic vinegar with a capful of apple cider vinegar).
Curry Legume Stew
As with the salad base, I use a combination of whole grains and legumes with sweet potato for the hearty base. Again my favorite is quinoa with lentils and black, kidney or pinto beans but use whatever combination you like.
Soak your legumes and grains for a few hours or overnight to start the sprouting process then rinse and add to your pot.
Start off by chopping your cabbage as this will allow the sulforaphane to activate while preparing everything else.
Add: onions, carrots, celery, cabbage, quinoa, lentils, black beans, tomatoes, sweet potatoes, potatoes, tofu, ginger, garlic, and hot peppers to taste. Season with smoked paprika, curry powder and black pepper. Cover with water and pressure cook for 45 minutes.
Probiotics and Prebiotics
Taking probiotics and prebiotics, either through foods or as a supplement, are the two ways we can maintain a healthy, balanced microbiome. Probiotics add living microbes directly to your system and prebiotics help the microbes already there by giving them the foods they like to eat.
Prebiotics
Prebiotics are specialized plant fibers. They act like fertilizers that stimulate the growth of healthy bacteria in the gut.
Prebiotics are found in many fruits and vegetables, especially those that contain complex carbohydrates, such as fiber and resistant starch. These carbs aren’t digestible by your body, so they pass through the digestive system to become food for the bacteria and other microbes. Prebiotic whole foods include: chicory root, bananas, dandelion greens, flax seeds, oats, onions, garlic, leeks, asparagus, barley, apples and cocoa. These foods will help your probiotics thrive and should be included in any good whole food plant based diet.
Probiotics
Probiotics are live bacteria and yeasts that are good for you. They can be found in certain fermented foods and in supplement form.
Scientifically, probiotics are defined as ‘live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.’ This means probiotics contain live microorganisms, usually specific strains of bacteria, that are in a high enough concentration to be beneficial to the person or organism taking them.
Benefits of Probiotics
Whether ingesting probiotics through fermented foods or as a supplement, probiotics typically don’t take up residence in your gut. In the short term most probiotics don’t contain enough new bacteria to make a significant difference in the composition of your microbiome. Taking a daily probiotic or regularly eating probiotic, fermented foods are the only things that can beneficially influence your gut microbiome long term.
Probiotics travel through your intestines helping with your:
- Improved gastrointestinal health – gut bacteria play a big role in the digestion and absorption of nutrients.
- Improved immune system Health – Probiotics can help delay the onset of glucose intolerance and improve insulin sensitivity while fighting inflammation and preventing infection.
- Better skin – a healthy gut microbiome can help give you clear skin by reducing inflammation and oxidative stress while producing antibacterial proteins.
- Better mood – studies have shown that probiotics have a beneficial effect of on psychological well-being, as measured by changes in mood (e.g., cognitive reactivity to sad mood, depression, and anxiety), personality dimensions, and quality of sleep.
- Gut barrier integrity – improves the integrity and selective impermeability of the intestines giving you a tighter gut barrier.
- Production and Release of Neurotransmitters – helping stimulate muscle contractions for increased gastrointestinal motility giving smoother, easier bowel movements.
- Increase Metabolic and Immune Health – help produce byproducts like short-chain fatty acids (SCFAs), which are beneficial for metabolic and gut immune health.
What are Whole Foods Probiotics?
Whole foods probiotics or, more scientifically, probiotic fermented whole foods include traditionally made sauerkraut and kimchee. Traditionally made means they are naturally fermented and uncooked with live probiotic bacteria. Most types of sauerkraut, kimchee and pickles you buy are not probiotic as they are made with vinegar and pasteurized, killing all the good bacteria.
Some other, more processed, fermented foods that may also contain probiotics include yogurt, kefir, kombucha, miso, tempeh and some cheeses. Look at the labels to see if ‘probiotic’ is included. All of these foods are beneficial to your gut microbiome if they are traditionally made and have live probiotic bacterial cultures. Keep in mind that not all fermented foods contain probiotics. Beer, wine, sourdough bread and chocolate do not contain probiotics. A downside of many probiotic, fermented foods is the high salt and/or sugar content. If you are on a low salt or sugar diet, probiotic, fermented foods may not be for you.
Probiotics as a Supplement
Probiotic supplements contain live organisms, are taken in pill form and mainly come in two groups:
- Lactobacillus. This is the most common probiotic. It’s the one you’ll find in yogurt and other fermented foods and comes in different strains.
- Bifidobacterium. You can find it in some dairy products and also comes in different strains.
A probiotic supplement may include a particular strain of microbe or blend of microbes.
One thing to understand about supplements is that there are many, many kinds. For instance, one type of bacteria commonly used is lactobacillus. But there are more than 120 species of lactobacillus, and at least a dozen of them are used as probiotics.
What’s more, there are several other types of bacteria, each with dozens of species, making for a dizzying variety of available probiotics. And even when you select a kind of bacteria, the amount in the supplement can vary between brands.
How to Choose a Good Probiotic Supplement
Make sure the probiotic supplement you pick has these traits:
- The specific strain has shown to confer a live microbe-mediated health benefit, as evidenced in human clinical studies.
- Has the proper potency. A bigger Colony Forming Unit (CFU) number on the bottle does not always mean better results. The best dose, per strain, is the one that has been studied in humans and shown to deliver positive outcomes.
- The probiotic is proven through clinical studies to be able to survive packaging, shelf time and the journey through the digestive system to give the greatest possible health benefits.
One of the best Probiotic Supplements is:
Intelligent Labs Probiotic with Prebiotics
- 50 Billion CFU
- Each probiotic capsule contains 2 types of prebiotics – Sunfiber® and FOS (Fructooligosaccharides – natural plant fibers) for 10x More Effectiveness
- Delivered in a delayed release capsule which means the probiotics aren’t released until they get to your gut where they are needed
- Uses 10 patented acid and bile resistant probiotic strains
- Non GMO, salt, soy, wheat, dairy, egg and animal derivative free
- 60 days supply per bottle
When and Who Should Take Probiotics
Probiotics should be taken for general health and well being and as a preventative measure against disease and aging. They are especially important for anyone who has recently used antibiotics or who suffers from gastrointestinal symptoms such as gas, bloating, diarrhea or constipation.
Probiotics should be taken on an empty stomach at least 15 to 45 minutes before eating. For most people that means first thing in the morning or right before bed. This works best as stomach acid is potentially harmful to living probiotics. When you eat, your body releases stomach acid and bile to digest your food. An empty stomach has less stomach acid allowing the probiotics to pass through easier and do their job better.
Whole Foods Probiotics vs Probiotic Supplements
Both probiotic, fermented foods and probiotic supplements are beneficial for your gut and overall health.
Probiotic supplements may be better if you have digestive problems like gas, bloating, diarrhea or constipation. They may also better for people who are taking or have recently taken antibiotics to help with the side effects from the antibiotics and to re-establish a healthy, diverse gut microbiome. Probiotic supplements may also be a better choice for people who have high blood pressure, heart problems or anyone who wants to limit their salt intake for any reason.
Probiotic, fermented foods are best as part of a healthy diet to promote health and well being. They are a great preventative measure for people who have a healthy digestive system and want to keep it that way. Whole foods probiotics like kimchee and sauerkraut should be included in any well rounded, whole food plant based diet.
Both probiotic, fermented foods and a high quality, daily probiotic supplement, which includes prebiotics, can be used for optimal gut and over all health. Remember to eat probiotic, fermented foods in moderation as they can be high in salt and/or sugar. And do your research before picking a probiotic supplement to make sure it is a high quality product shown to give a live microbe-mediated health benefit, which has been proven in human clinical studies.
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