Probiotics: What You Need to Know

Probiotics means “for life.” We cannot function without them. In fact, for every 1 human cell there are 10 probiotic cells living in our system.

Probiotics live everywhere: Your colon, intestines, mouth, skin, armpit, nasal cavity, joints, vaginal canal, urinary tract and more.

There are many terms used for probiotics. These terms include cultures, lacto fermented foods, gut flora, acidolphilus, bifidus, and biome are all terms meaning the same thing.

We have a mutual relationship with probiotics. We need them and they need us. Just like “a bird on the back of a rhino.”

In recent research we’re finding 100-plus ways probiotics help us

1. They help balance out your digestion, they reduce both constipation and diarrhea (Italy, Amenta et al. 2006)

Now, this sounds a little interesting because some people will tell me that they get more constipated when taking probiotics. If this is you, don’t just stop taking probiotics. In fact, I typically tell my patients they need to take more.  The probiotics are pushing out the pathogens living in their environment. So for a short term they’re at war. I typically tell my patients to actually double up on the probiotics until a good poop is formed. They might also need to up the vitamin C and magnesium to help.

2. May help in the fight against cancer

They stimulate anti-cancer chemicals in our body. In fact, probiotics are responsible for 70% of our immune system. One study in Tokyo shows there’s a relationship between probiotics intake and the fight against bladder cancer.

3. Help in the fight against colds and flus

Just as they help trigger the immune system in cancer, they also stimulate our T-cells, cytokines, macrophages and phagocytes against colds and flus. A study done in New Delhi gave 100 children ages 2-5 years L. acidophilus for 6 months. They found the children had fewer incidences of colds, flu, diarrhea, and fever than the placebo group (Saran et al. 2002).

4. They produce nutrients

Probiotics help our body digest its food and produce nutrients such as vitamin B and K in the large intestine. If your large intestine has been compromised, you typically will show signs of vitamin B and K deficiency. Such as nerve issues and even bleeding or easy bruising.

5. Stabilize or enhance your mood

Probiotics send messages through your nervous system to help calm you down. They help you sleep better, lower anxiety and depression.

So, how do you get more?

Before we get into that, let’s make sure you’re not unnecessarily killing these “good guys.”

3 Ways We Kill Off Probiotics

1. Taking antibiotics

Many of us are aware taking antibiotics will wipe away good and bad bacteria. Most of us though don’t think about the antibiotics used in our meat, eggs, and dairy. When you go out for that ice cream cone or grabbing a hot dog for lunch, unless it states antibiotic free, they’re in your food killing off these good probiotics.

Opt for organic meats, eggs, and dairy probiotics when you can. Also, try eating fish or go vegetarian when you dine out to a restaurant.

2. Feeding the “bad guys”

Processed, sugary and white flour foods and drinks feed pathogenic microbes which will push out probiotics and take over. Probiotics love to eat vegetables, especially Jerusalem Artichokes, chicory root, garlic, onion, leeks, jicama, and asparagus.

3. Stress

Yet another reason stress is bad for your health. Stress seems to create an environment probiotics don’t thrive in to well. More research is being done on the gut-brain connection, but scientists are showing that a stressful environment will confuse and even change the bacterial cells itself. However, having more probiotics in the gut will help us combat stress too.

How to Get More Probiotics 

1. Take probiotic supplements

Taking probiotics is the quickest way to get beneficial bacteria into your body, BUT you must take a variety of strains and enough of them.

• I find many patients take probiotics once in a while but never enough. Most of us need to do a re-inoculation phase of probiotics which I suggest with some patients. They start with the amount on the bottle the first day and then go up 1 serving the next day. They continue this until they get a well-formed poop. They keep the dosage at this level for 30 days, then they back down to the recommended dosage.

• Take a variety

Different strains are responsible for different processes in the body. Look for these strains to start:

• Lactobacillus acidophilus

• Lactobacillus casei

• Lactobacillus rhamnosus

• Lactobacillus reuteri

• Bifidobacterium bifidum

• Bifidobacterium breve

• Bifidobacterium longum

2. Consume fermented foods

Note: not all fermented foods are good to eat. Some ferments are from yeast (like beer) or have a very high sugar content (like Kombucha).

Stick to ferments such as sauerkraut. Make sure one of the ingredients on the back doesn’t say vinegar. Vinegar will feed yeast. Vegetables and Sea Salt is all you need in “true” sauerkraut.

I hope this helps and opens your eyes more into the beautiful world of probiotics.

Please comment below if you have any questions or let me know your “ah-ha’s” you took away from this article.