Probiotic Benefits, Recommended Foods and How to Get Rid of Bad Bacteria in the Gut
There has been a lot of interest in recent years in the health benefits of probiotics, but just what are they and how can they help your digestive system?
Probiotics are live, naturally occurring and beneficial microorganisms that live in your digestive tract. When your intestinal environment is populated primarily with friendly bacteria, they can help improve digestion, increase nutrient absorption, enhance your immune system and promote overall wellness and wellbeing.
These helpful bacteria can even produce valuable nutrients for your body, like vitamin K and B vitamins, independently of your dietary intake.
By far their most important role though is to cover every inhabitable part of your digestive tract. Here they act as a barrier and defense against harmful germs, yeasts and parasites that promote gastrointestinal disorders and other health issues.
The Many Benefits of Probiotics
A healthy and thriving population of good intestinal bacteria can have wide ranging health benefits including:
- An enhanced immune system with protection against bad gut bacteria and pathogenic yeasts, including candida overgrowth and vaginal yeast infections.
- A lower risk of constipation, diarrhea, irritable bowel syndrome, leaky gut syndrome and many other digestive disorders.
- Protection against food poisoning.
- Less gastrointestinal problems.
- Better food breakdown and nutrient absorption, leading to improvements in energy levels, skin’s appearance, mood and mental focus and many other interrelated benefits.
What Damages Good Bacteria
Unfortunately there are many reasons why your vital populations of healthy and helpful intestinal microbes can be in decline. Any of these reasons can potentially lead to an overgrowth of bad gut bacteria or pathogenic yeast like candida in your gastrointestinal tract.
By far and away the most common cause is antibiotics use. While sometimes necessary for certain conditions, there is now widespread acceptance that antibiotics have been used indiscriminately in recent decades, often for issues they cannot treat.
The problem with antibiotics is that they kill both bad and good bacteria and leave your intestinal environment wide open to harmful microorganisms to repopulate. If you have to take antibiotics then follow your doctor’s directions, but also make sure you are supplementing with probiotics, both during the treatment and directly after.
Poor digestion can undermine the good microbes in your gut. When you don’t chew up your meals, have low stomach acid and lack digestive enzymes, your food takes a lot longer to travel through your digestive tract. This is particularly true of heavy fried foods and big protein meals.
The longer your food takes to break down in your digestive tract, the more time for bad gut bacteria to multiply and promote bloating and gas as they ferment the undigested food.
Constipation is a symptom of poor digestion and allows harmful microbes to breed and increase for even longer periods in your digestive tract. Probiotics can help, but if you’re regularly suffering from constipation, even after improving your diet, consider a colon cleanse to clean up impacted fecal matter that is damaging your health.
High fructose foods and drinks, too much gluten from wheat or lactose from milk, smoking cigarettes, drinking alcohol and particularly a rushed and stressful lifestyle can also swing your intestinal environment in favor of bad germs.
Feedlot produced poultry and meat, as well as commercial milk can contain antibiotic residue from the animals that is passed on to you when you consume it. Pay a bit more for organic and your body will thank you in more ways than one.
Chlorinated drinking water can harm good bacteria in your digestive tract. A good water filter can remove most of the chlorine and other harmful compounds.
Toxins like pesticides on produce and chemical additives in food can reduce good microbes populations in the intestines. The more real food you can eat, the better off your digestive environment will be and the more it can enhance your overall health.
Common Symptoms of Bad Bacterial Overgrowth
Once your intestinal environment is compromised and good bacteria dies off, harmful microbes and yeasts will try to move in. Parasites can also become much more of a problem when good germ levels diminish.
An overgrowth of pathogens in your intestinal environment is known as dysbiosis and has some of the following symptoms:
- Bloating and distention
- Regular abdominal pain and cramps
- Increased flatulence
- Irritable bowel syndrome
- Yeast infections, both urinary and vaginal in women
- Chronic fatigue
- Body odor and bad breath
- Headaches and migraines
- Increased allergies
- Lower immunity to disease
- Acne and poor skin
- Difficulty sleeping
- Irritability, mood swings and depression
How to Support Good Gut Health
If you’ve been suffering from gastrointestinal problems, it’s likely your internal populations of good bacteria are compromised. Whether this was the original cause of the health issues you are experiencing, or just a harmful side effect isn’t as important as repairing the damage.
After you’ve addressed as many factors as you can in your diet and lifestyle that can reduce your beneficial bacteria, you can begin rebuilding them for better health. There are three potential ways to go about this.
1. Improve your diet and trust that the good microbes will overpower the harmful ones over time.
2. Eat more probiotic and prebiotic foods.
3. Take high-strength probiotic capsules to repopulate your intestinal environment.
Let’s look at the strength and weaknesses of each of these.
1. Improve Your Diet
Long-term, improving your diet is definitely the best option. Bad gut bacteria and harmful yeasts thrive on a processed food diet, while the good ones in the intestine tend to prefer natural foods.
These Smart Food Swaps are a good place to start for simple and healthy dietary changes. The improvement in your intestinal environment will be only one of the many beneficial effects you’ll experience.
The challenge with relying only on this method is that it can take some time to see improvement, particularly if you’re currently suffering from bad bacterial overgrowth or a proliferation of yeast in your digestive tract. Often the good microbes need a helping hand to get back in the ascendancy.
2. Eat Probiotic and Prebiotic Foods
Recommended Probiotic Foods
Probiotic foods and drinks naturally contain high levels of beneficial bacteria that can repopulate your intestinal environment and crowd out the pathogens. Here’s some of the best of them:
- Sauerkraut, kimchi and other cultured vegetables are excellent sources of probiotics. Generally, the ones you make at home are much more potent than store-bought versions. Use them in your meals but don’t heat them too much to preserve their probiotic content.
- Kefir is a fermented milk drink that breaks down lactose and can usually be enjoyed by people who are sensitive to regular dairy. Kefir is full of beneficial bifidus and lactobacilli bacterial strains and you can make it home from kefir grains.
- Coconut water kefir is also available and may be even more beneficial. This is a great option for people who are lactose sensitive and don’t have time to make their own kefir.
- Most supermarket yogurt is just thickened milk with added fructose and is far from helpful for digestive problems. True yogurt would usually be unflavored and state that it has live and active cultures. A good source, like real Greek yogurt, can be a valuable daily probiotic.
- Kombucha is a fermented tea probiotic that is full of beneficial bacteria. Like kefir, it’s best to make it at home as store-bought versions are usually weak.
- Soy isn’t usually recommended for a healthy diet, or those with digestive problems, but traditional fermented soy products are different. Tempeh and particularly natto are full of good bacteria and high levels of nutrition, though the taste won’t be for everyone.
- Aged cheeses aren’t quite as strong in probiotic content as some of the others listed above, but they are very tasty source and easier to find. Emmental, edam, gouda, gruyere and even aged cheddar are all good and especially look for cheeses made with raw milk.
Recommended Prebiotic Foods
A prebiotic is a substance that provides food for intestinal bacteria. The problem is they work indiscriminately. If your digestive system is already overpopulated with bad gut germs, then using prebiotics can feed them as well.
The most popular prebiotics, which are now commonly used as food additives, are inulin and FOS. While these substances may be of some benefit to a person with a largely healthy digestive system, they can cause gastrointestinal havoc for those with an overgrowth of bad bacteria.
Three much gentler prebiotics, that don’t get nearly as much attention as FOS or inulin, are apple cider vinegar, spirulina and chia seeds. All three of these provide numerous benefits above and beyond their prebiotic properties. They are also much less gas forming than commercial probiotic powders.
Apple Cider Vinegar
Raw apple cider vinegar is an excellent health tonic that contains prebiotic pectin. You can drink a couple of tablespoons in a large glass of water several times a day. Taken just before a meal it will also help to improve your digestion and reduce bloating and flatulence.
Always choose raw and unpasteurized apple cider vinegar, with the cloudy ‘mother’ clearly visible in the bottle. Bragg’s apple cider vinegar is consistently rated as the best and it’s available at such a low price for so many benefits it’s well worth using every day.
Spirulina is an incredibly nutritious green food that is full of antioxidants and a great source of vitamins and minerals, particularly iron.
It has also recently been discovered that taking spirulina promotes the growth of beneficial lactobacillus and lactococcus gut bacteria. You can add prebiotic to the long list of health benefits of spirulina.
Nutritious chia seeds are an excellent source of soluble fiber and make for a great prebiotic that isn’t likely to contribute to gas problems in the same way as inulin or FOS.
These tiny seeds contain more omega-3 fats per weight than salmon and are known to prevent constipation and reduce sugar cravings.
Because they absorb up to 10 times their own weight in liquid, chia seeds are best added to drinks or soups to thicken them up. Used in a smoothie they will turn it into the consistency of a rich dessert mousse.
It’s best to start out slowly with chia seeds and increase your intake of over time. Make sure you’re drinking a lot of water too. You can begin with a heaped teaspoon, added to a large cup of liquid and work up to a tablespoon or two over several weeks.
Any of these three prebiotics are safer and usually healthier in the long run than using inulin or FOS. Taking all three together would be a powerful addition to any wellness regime and of great benefit your digestive system and its friendly bacteria.
3. Take Probiotic Supplements
The simplest way to improve your intestinal environment is with supplemental probiotics. Perhaps more than any other kind of supplementation though, it’s critical to get the right kind and take them properly if you want to see results.
Examining the average probiotic formula at a health food store you’ll see labels with statements like ‘5 billion live organisms per capsule at the time of manufacture’. That’s fairly worthless if most of those live organisms have died by the time you swallow them.
A good probiotic formula should say something like ‘5 million viable cells per capsule at time of consumption’. To ensure this, you’ll be looking for one of the newer formulas that are labeled ‘room temperature stable’.
It’s still definitely a good idea to keep your probiotic capsules in the fridge for even longer shelf life. But if they are not manufactured to be room temperature stable then much of the good bacteria may die during delivery.
It’s also recommended to choose enteric-coated probiotic capsules. These special coatings protect the bacterial strains from stomach acid and only release their contents in the small intestine.
It’s true that some probiotics survive stomach acid well, but there is no benefit in having them there and some types require more protection.
Speaking of good bacteria strains, it’s important to check that you have lactobacillus and bifidobacterium strains in your probiotic supplement. Lactobacillus plantarum and lactobacillus rhamnosus are particularly helpful for eliminating pathogenic bacteria. While bifidobacterium logum can protect your colon and bifidobacterium breve helps prevent diarrhea and excessive gas.
Support Your Intestinal Environment
Your intestinal bacteria can either be a powerful defender of your health, or a source of sickness and disease. In many ways, digestive problems like bloating, intestinal cramps diarrhea, constipation and excessive flatulence are just an early warning sign of potentially more serious issues.
You can help to build and support a healthy intestinal environment by eating a real food diet that doesn’t feed bad gut bacteria and yeasts. This is especially important after digestive upsets, sickness, regular junk food and above all antibiotic use.
Though only the very healthiest of people out there wouldn’t benefit from eating more prebiotic and probiotic foods or taking a good supplement to support beneficial gut bacteria.