Many claims have been made about gut health in recent years, especially on social media platforms such as TikTok.
If you scroll through the GutTok hashtag on the app for even just a few minutes, you'll see dozens of videos discussing the health problems a bad gut can cause. Acne has increased There are even more touting the benefits of paying special attention to and healing inflammation and even the gut. strong immune system And clear skin.
There are also many products on the market that can help with your gut health. supplement Prices range from $27 to $50 per month. Homemade ginger drink recipe The purpose is to provide the intestines with the probiotics they need for intestinal growth.
But what exactly are probiotics?
Probiotics are “beneficial bacteria that keep the gut microbiome healthy.” Darryl Joffrea certified nutritionist and gut health expert.
“Strengthening the gut is really important, it helps with digestion, and I think one of the biggest benefits they have is that they help fight off dangerous pathogens that cause inflammation,” Joffre says. told CNBC Make It.
Research has shown that probiotics stimulate the immune system and produce substances that “prevent pathogens from taking hold and causing major disease.” Harvard Health Publishing. Probiotics may also reduce the number of colds you get each year, notes HealthHub.
Although probiotics are found in some foods, we don't consume as many probiotics in our diets as our ancestors did in the past, which is why we need probiotic supplementation. ”, Joffre believes.
Here are the most important facts you need to know about probiotics and how you can get more of them into your body.
3 ways to get more probiotics for a healthier gut
1. Eat foods rich in probiotics
“I think it's important that people understand [probiotics] “Get it from food-based sources as well as supplements,” Joffre says, adding, “I always say supplements are not the answer to a bad diet.”
Fermented foods are rich in probiotics. Here are some of the things Joffre recommends eating often.
- Sauerkraut
- Pickles
- kimchi
- Pickled vegetables such as beets, carrots, and pickled radish
- organic apple
- Natto, fermented soybeans
- miso
- olive
- apple cider vinegar
Harvard Health Publishing Dairy products such as yogurt, especially Greek yogurt, and kefir are also recommended.
2. Consider taking a probiotic supplement and switching it up from time to time.
When it comes to probiotic supplements, Joffre suggests taking different types of probiotics, ideally changing them every three months. “But if you can do that every month, I think that's a very powerful thing,” he added.
There are two main types of probiotic supplements Joffre recommends: spore-based and terrain-based.
“My favorite type of probiotic is what's called a spore-based probiotic, because the digestive system is a tough terrain. Taking this probiotic supplement can reduce the acidity in your stomach. “You have to descend through it,” he says. he says. “So why I prefer spore-based probiotics is because there's a protective shell around them.”
When spore-based probiotics reach the intestine, their shells open and attach to the intestinal wall, strengthening the microbiome. Another benefit of spore-based probiotics, he says, is that they can “actually eliminate some of the inflammatory bacteria that is present in your gut.”
Terrain-based probiotics also have an advantage, Joffrey says, because they typically “contain more healthy probiotics that spore-based probiotics don't.” The downside is that they have a hard time surviving as they pass through the body on their way to the intestines.
“That's why I like changing it up.”
3. Reduce foods that are harmful to your intestines
“It's not just about taking probiotics and probiotic foods, which strengthens the gut microbiome. But what actually depletes and weakens the microbiome? “Is that so?” Jofre said.
To maintain a healthy gut, he says, you should be careful about consuming the following foods:
- sugar
- grains
- refined carbohydrates
- alcohol
- artificial sweetener
“Because if you continue to take probiotics, [and] I am putting things in at the same time. [our bodies] “It's actually depleting our good microbiome, and it's like a dog chasing its own tail over and over again,” he says.
Important things to consider when taking probiotics
Still, there are some important factors to consider when adding probiotic supplements to your diet, including how often you should take them and possible side effects.
“You should take a probiotic every day,” says Joffre. “If you are taking spore-based probiotics, we recommend taking two of them [during] Biggest meal of the day. And it really depends on the amount of bacteria in traditional probiotics. [terrain-based] distortion. “
When it comes to dosage, he says a good rule of thumb is to take about 30 billion CFU of the supplement each day.
However, there is currently no recommended daily intake of probiotics. Harvard Health Publishing. “The general guideline is therefore to add as many fermented foods as possible to your daily diet,” one of the articles states.
The potential side effects of probiotics are also theoretical. One hypothesis is that probiotics could make people sick if their immune systems are weakened by illness or medication. Harvard Health Publishing.
Additionally, dietary supplements are not strictly regulated by the Food and Drug Administration, so anyone planning to purchase probiotic supplements should proceed with caution.
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