6 Gut Problems Cause by Taking the Wrong Probiotics Strains

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

The Wrong Probiotics Could Lead to These 6 Gut Problems

Research says that probiotics are good for gut health and immunity, but taking the wrong strain might actually make things worse. Here’s how.

Before you assume that all probiotics are good for you, keep in mind that the strain you’re taking plays a huge role in how it affects your body. In fact, taking the wrong strain could lead to a host of unpleasant symptoms and side effects.

Save yourself some time and (literally) headaches with this helpful guide to probiotics. We’ll help you read labels to find the probiotic strains that target your specific symptoms, and what to avoid that might only make you feel worse.

The Basics of Probiotic Strains

From the moment you’re born, your gut starts a process called colonization. You encounter bacteria, first from your mother and the environment around you, and then from food sources and ongoing lifestyle exposures.

The human gut contains more than 100 trillion bacteria. For reference, the human body only contains 30 trillion cells. That means we carry around significantly more bacteria than we do the cells that comprise us!

Most types of bacteria found in the human gut are friendly and beneficial. They can support immunity, make vitamins in the large intestine, and create short-chain fatty acids from the fiber that you eat.

Since bacteria can’t live forever, the good strains need to be replaced regularly by eating fermented foods or by taking probiotic supplements. Otherwise, the bad bacteria in the gut will grow, leading to health problems.

At the same time, taking too much good bacteria – or getting the wrong types of strains for what your microbiome needs – can also result in negative side effects.

There are three major types of probiotic strains found in supplements:

Bacteria-based probiotics: common strains starting with Lactobacillus or bifidobacteria

Yeast-based probiotics: like Saccharomyces boulardii

Soil-based probiotics: common strains include bacillus coagulans (and other bacillus strains), enterococcus faecium, and clostridium butyricum

If you’re new to probiotics, start with a small dose and work your way up. This should cut back on unpleasant reactions to introducing so much good bacteria to the gut at one time.

However, if you’ve already started a new probiotic and are facing the following problems, your strain could be to blame. Here are the most common side effects of taking the wrong probiotic, and which kinds you should take instead.

6 Gut Problems That Your Probiotics Could Be Causing

The probiotic type that’s best for you depends on the kind of symptoms you’ve experienced lately. For example, if you’re experiencing gas, you might want to try a soil-based probiotic.

If you’re taking probiotics and experiencing any of the following symptoms, perhaps it’s time for a strain change.

1. Gas

Taking probiotics can often lead to increased flatulence. This is typically caused by bacterial strains of probiotics, like lactobacillus and bifidobacterium.

Strains to take instead: Skip the common broad-spectrum products and find a product specifically formulated to minimize gas. Soil-based strains like bacillus coagulans are gentler, optimize digestion of nutrients, and lead to fewer symptoms.

2. Bloating

Bloating is another common side effect of probiotic supplements. Its severity can depend on several factors like diet, intestinal health, and the actual strains of probiotic you’re taking.

For most, bloating is a temporary side effect of probiotics and usually resolves within one to two weeks. However, when the bloating is extreme and lasts a long time, it can be a sign that bacteria from the probiotics are getting trapped in the small intestine and not making their way to the large intestine, where they belong. This can also worsen the condition called SIBO, or small intestinal bacterial overgrowth.

Strains to take instead: Try strains like Saccharomyces boulardii, bifidobacterium lactis, lactobacillus acidophilus, and lactobacillus plantarum to reduce bloating.

3. Constipation

While people take probiotics to relieve constipation, sometimes it can make the problem worse. Certain types of yeast-based probiotics are often behind this problem, like Saccharomyces boulardii and others in the same species.

Strains to take instead: Bifidobacteria and lactobacillus strains of probiotics are could help. Try the common bifidobacterium bifidum and lactobacillus rhamnosus to help get things moving again.

4. Allergies

Certain allergies are often caused by excess histamines, which are responding to something that isn’t a real threat. As a result, you can experience unpleasant symptoms like excess mucus, sneezing, itching, watery eyes, and even asthma or trouble breathing.

Histamines that come from the digestive tract are mitigated by DAO, an enzyme that breaks it down. Some people lack this enzyme, making chronic histamine flare-ups a problem, and certain probiotics could add to the problem. Bacterial strains in particular can increase the production of histamine throughout the digestive tract.

Strains to take instead: Avoid strains associated with histamine production, like L. buchneri, L. helveticus, L. hilgardii, and S. theromphilus.

Instead, look for L. reuteri and L. casei, which can reduce allergies from histamine overreaction.

5. Brain Fog

Probiotics can also make you feel a bit fuzzy. Research associates brain fog with high levels of probiotic bacteria strains in the small intestine, where they should not reside.

Lactobacillus bacteria are the strain commonly associated with increasing levels of lactic acid, which could worsen this small intestinal bloating and SIBO.

If you feel fatigued or just can’t seem to concentrate, it’s time to evaluate the probiotic strains you’re taking.

Strains to take instead: Avoid the lactobacillus species and grab soil-based or yeast-based probiotics like bacillus coagulans or saccharomyces boulardii.

6. IBS

Irritable bowel syndrome, or IBS, can stem from a number of causes. It can be worsened by certain foods or beverages, stress, activity levels, and even certain probiotic supplements.

Strains to take instead: Avoid lactobacillus species, which are more problematic for IBS.  Instead, look for supplements with bacillus coagulans and B. infantis.

Watch this video – Probiotics Side Effects

The Bottom Line

We need good bacteria in our microbiome in order to be healthy. However, the type of strains you take matters, and all strains are not good for everyone.

While most people who take probiotics and experience bloating or gas will naturally adjust within a week or two, some side effects will only worsen. If you think your probiotic is to blame, see if swapping your probiotic for a different type will help.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

10 Foods That Cause Bloating and What to Eat Instead

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Ever wake up with a flat stomach in the morning, only to bloat out like a hot air balloon right after you eat breakfast—without understanding why? If you’re suffering through each day feeling sluggish, tired, cramped and heavy, you may be interested to know that certain foods can cause bloating.

Bloating is the result of gas or fluid accumulating in your GI tract, or when bacteria in your large intestine have a hard time breaking down certain foods. The most common foods that produce digestive symptoms are high FODMAP foods.

What Are FODMAPS?

FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. In simple terms, FODMAPS are a group of indigestible short-chain carbohydrates, or sugar molecules.

Since your body is unable to completely digest these sugar molecules, they travel through your GI tract and reach your colon undigested, where the bacteria that live in your colon begin to ferment them. The fermentation can produce gas and bloating.

FODMAPS are indigestible foods that could be the cause of your gas and bloating.

Now, it’s true that low FODMAP diets are typically recommended for those with serious digestive conditions, such as colitis or SIBO. But avoiding high FODMAP foods has been shown to reduce the severity of symptoms in anyone who suffers from gas and bloating.

In addition to high FODMAP foods, there are several other foods (and beverages) that can contribute to a swollen tummy. So, if you’re finally ready to say goodbye to the food baby, here’s a list of 11 common foods to avoid that cause bloating (and what to eat instead).

10 Foods That Cause Bloating and What to Eat Instead

1. Raw Cruciferous Vegetables

Cruciferous veggies, such as kale, cauliflower, broccoli and cabbage, cause bloating and gas when eaten in their raw form. This is because they’re extremely high in fiber, which can be difficult for your body to break down.

Furthermore, cruciferous veggies contain raffinose, which is a sugar molecule that falls under the FODMAP umbrella.

So, if you’ve ever been gassy after eating a plate of broccoli, you can rest assured it’s not your fault—it’s the raffinose (try explaining that at your next Paleo potluck!).

What to Eat Instead:

Now, cruciferous vegetables provide several essential vitamins and minerals, in addition to the hormone balancing compound Indole-3-Carbinol. So you probably don’t want to leave them out of your diet.

Instead, try steaming cruciferous vegetables to help soften their tough fiber and make them easier to digest.

You can also increase their digestibility by blending them into a soup with a cup or two of veggie broth after steaming. Forget those pre-assembled veggie dips — raw broccoli and cauliflower will bloat your belly!

If you’re on a raw kale kick and find you’re bloated, try replacing kale with a less fibrous green, such as romaine lettuce or watercress.

When it comes to cabbage, try swapping raw cabbage for fermented cabbage, or sauerkraut. Sauerkraut tends to be easier on digestion because it’s “pre-digested” by bacteria during the fermentation process.

2. Fizzy Drinks

If you’ve ever been bloated and belch-y after sipping on a seltzer, you’re not alone. The carbonation in fizzy drinks such as soda, water kefir, and kombucha create air in the intestinal tract, which will cause bloating.

What to Drink Instead:

Rather than opting for bubbles, try replacing fizzy drinks with a refreshing green juice or mineral water with a splash of lime cordial.

If you’re an avid kombucha drinker, you may be interested in trying switchel instead. Like kombucha, switchel is a fermented drink that contains probiotics, but it’s less likely to cause bloating because it’s not carbonated.

Switchel, also known as “haymakers punch,” was traditionally consumed by farmers to promote hydration and replenish electrolytes. But with unpasteurized apple cider vinegar as a main ingredient, switchel also contains friendly bacteria which makes it an ideal, non-carbonated alternative to kombucha.

A basic switchel recipe combines still water, unpasteurized apple cider vinegar, ginger, and a natural sweetener, such as coconut nectar, raw honey or pure maple syrup. You can experiment with different flavor combinations by adding herbs, fruit and spices (such as citrus and mint).

3. Onions

Onions are a high FODMAP food because they contain fructans, which are a fructo-oligosaccharide. Even when eaten in small amounts, onions have also been linked to other digestive symptoms, such as acid reflux and indigestion.

Cooking onions may help reduce digestive symptoms for some people.

What to Eat Instead:

As one of the best flavor enhancers for Paleo recipes, you may not want to leave the flavor of onions out of your diet entirely. You can try cooking with onion infused oils, such as extra virgin olive oil, which is less likely to produce digestive symptoms.

Replacing onions with scallions and shallots isn’t recommended, as they’re closely related to the onion family and also contain FODMAPs.

4. Apples

As one of the most nutritious foods on the planet, how could apples cause bloating? Swap apples with berries or cantaloupe if you’re prone to bloating.

While it’s true that apples are full of phytonutrients, vitamins and minerals, they’re also higher in fructose than most fruits. Fructose is a monosaccharide, which makes it a high FODMAP food. The high fiber content in apples may also be difficult for some people to digest.

What to Eat Instead:

If you’re prone to bloating, you may want to try replacing apples with lower FODMAP fruits such as berries, cantaloupe, grapes or bananas. Cooking apples and making applesauce can also help increase their digestibility.

5. Sugar Alcohols

Sugar alcohols such as xylitol, mannitol and sorbitol are commonly used as low-calorie sweeteners in processed foods such as granola bars and cereal. Since sugar alcohols are made up of polyols, which are a FODMAP, they’ve been linked to promoting digestive symptoms such as bloating, gas and diarrhea.

What to Eat Instead:

Although xylitol is often recommended as a healthy alternative to refined sugar, green leaf stevia or 100% pure maple syrup are better choices because they’re lower in FODMAPs.

In addition to sugar alcohols, other fructose-rich sweeteners to avoid include high fructose corn syrup, cane sugar, brown sugar, beet sugar, evaporated cane juice and cane syrup.

Lastly, although it’s a healthier Paleo-friendly alternative to processed sweeteners, honey also contains fructose, which classifies it as a FODMAP food that can cause bloating.

6. Garlic

As a close cousin of the onion, garlic is another high FODMAP food that can cause bloating and gas. Garlic is said to be most aggravating in its raw form, but may still produce digestive symptoms when cooked.

What to Eat Instead:

If sauteed garlic is a no-go with your GI tract, try replacing garlic with chives, which are a low FODMAP alternative. Although no food can imitate the exact pungent flavor of garlic, chives come in as a close second when it comes to enhancing the flavor of your recipes.

7. Beans and Legumes

Beans and legumes, such as fava beans, chickpeas, lentils, peanuts and soybeans, aren’t permitted on a Paleo diet because they contain a protective coating called phytic acid.

Phytic acid is considered an “antinutrient” because it binds to the nutrients in the food it’s found in, which prevents us from digesting and absorbing essential vitamins and minerals.

Beans and legumes are also a high FODMAP food because they contain a sugar molecule called alpha-galactosides. In fact, the FODMAPs in beans are why they’ve earned the reputation as being a musical fruit.

What to Eat Instead:

Since beans and legumes are considered a primary source of protein in many diets, replacing them with a low FODMAP protein source such as organic grass-fed meat or eggs can help prevent bloating. Replace beans with grass-fed meat and eggs for more vitamins and minerals.

Since grass-fed meat and eggs don’t contain phytic acid, they’ll also provide you with a higher concentration of bioavailable vitamins and minerals.

8. Grains

As another food that contains phytic acid, grains such as oats, rice and wheat aren’t permitted on a Paleo diet. Grains also happen to be a high fiber, high FODMAP food, which can cause or worsen existing digestive symptoms.

What to Eat Instead:

If pasta is one of your favorite ways to eat grains, try making Paleo-friendly pasta “noodles” from spiralized zucchini, which is a low FODMAP food.

Quinoa can also be a substitute for grains because it’s closely related to the spinach family, and is actually more of a seed. With a fluffy texture and nutty flavor, quinoa can replace brown rice or oats in recipes. However, quinoa still contains phytates, so it’s best to soak quinoa overnight prior to cooking, which can help reduce the phytic acid.

9. Mushrooms

While mushrooms can make any savory Paleo recipe taste amazing, they can also be a major cause of the bloat. As you may have already guessed, mushrooms contain polyols which make them a high FODMAP food.

Additionally, mushrooms are a type of fungi that may aggravate digestive symptoms in those who have yeast overgrowth, or candida. As a fungal infection in the GI tract, candida can produce digestive symptoms such as bloating, which are worsened by foods that contain yeast and fungi.

What to Eat Instead:

Finding an ideal substitute for mushrooms will depend on whether you add mushrooms to your recipes for flavor or texture. Sauteed zucchini can provide a similar texture to mushrooms, while bone broth or seaweed such as kombo can add a savory, salty flavor to your recipes.

10. Dairy Products

Dairy is another food you won’t find on the Paleo diet, partially because it’s difficult to digest.

Dairy is linked to bloating and gas because it’s high in lactose, which is a milk sugar. In order to digest lactose, our bodies require the digestive enzyme, lactase.

Unfortunately, many of us stop producing a sufficient amount of lactase beyond the ages of breastfeeding, which makes it hard for us to digest the milk sugar in dairy.

Casein, the protein found in dairy, has also been shown to promote inflammation in the gut lining in those who are sensitive to dairy, which can further produce digestive symptoms such as bloating.

What to Eat Instead:

Coconut milk and nut milks such as almond milk, cashew milk and hemp milk are excellent alternatives to dairy, and they are also higher in essential vitamins and minerals.

Watch this video – How to Reduce Bloating Quickly – Causes of Bloating and Tips to Debloat Fast!!

Bottom Line

As you can see, the most common foods that cause bloating are high FODMAP foods, or foods that contain phytic acid. In addition to being linked to certain foods, bloating can also result from lifestyle factors such as eating too fast, eating while distracted, or not chewing your food properly.

Eliminating foods that cause bloating from your diet is an excellent start for improving your digestive health, but chronic bloating may suggest that a deeper, underlying health issue is at work.

In addition to avoiding foods that cause bloating, working with a natural healthcare practitioner to address the root cause of your digestive symptoms may be most effective when it comes to saying goodbye to the food baby for good.

Written by Brandi Black

Author Bio:

Brandi Black is a Registered Holistic Nutritionist and the creator of Feel Best Naked, a health blog for women who want to clear up their skin, lose the muffin top and make the bloat disappear. After years of experiencing (and then healing) her own unbalanced hormones, she’s now obsessed with helping other women feel spectacular in their own skin with natural remedies for hormone balance.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

8 Big Mistakes You’re Making When Taking Probiotics

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

If you’re trying to boost gut bacteria by taking probiotics, make sure you aren’t making these common mistakes!

Probiotics replenish the good bacteria in the gut. This can help boost immunity and decrease the impact of leaky gut, which can lead to chronic disease. Still, there are a lot of misconceptions about probiotics, and many people make mistakes while taking them.

Here’s how to make sure you’re getting the most from your probiotic capsules because goodness knows they’re not cheap!

8 Mistakes You’re Making When Taking Probiotics

Whether it’s taking probiotics at the wrong time or choosing a product with poor quality ingredients, watch out for these eight mistakes next time you buy (or take!) a probiotic.

1. You’re Buying Cheap Probiotics

You don’t have to buy the most expensive probiotic on the market, but you want to prioritize quality. Some brands use fillers and other inflammatory ingredients, like corn products, in their probiotic formulations. When choosing a probiotic, look out for overly cheap prices – they probably contain cheap ingredients.

Ideally, the probiotic you take has no other ingredients aside from those friendly bacteria. You don’t need corn starch, soy lecithin, or gut-wreckng gluten in your capsules!

2. You’re Storing Them Incorrectly

Some probiotics are considered shelf-stable, meaning they don’t need to be refrigerated. However, others do need to be kept below a certain temperature. If you don’t stash this kind in the fridge, you’ll lose some of those beneficial microorganisms.

Check the product packaging for instructions on how to store your probiotics. If its shelf-stable, you don’t need to store it in the fridge, but you do need to keep it in an area that isn’t bright or humid.

A bathroom shelf or drawer is not the best place, nor is anywhere exposed to sunlight. Keep your shelf-stable probiotics in a cabinet or dark place that stays consistent with temperature, and your refrigerated probiotics can be kept in the fridge or the freezer.

Finally, pay attention to expiration dates. Since probiotics are live bacteria, if you wait too long to use them, you might not be getting anything from it at all. All supplements are required to list expiration or “best by” dates.

It’s also best to buy refrigerated probiotics from a trusted health food store or practitioner who is likely to understand the value of preserving the microorganisms.

3. You’re Taking Probiotics with Antibiotics

Antibiotics and probiotics work against each other. One supplies bacteria, the other kills them. Here’s the thing, though: when used correctly, antibiotics are life-saving drugs. Overuse, however, can overrun your microbiome with bad bacteria, wreaking havoc on your health.

Take probiotics at least three hours after your last dose of antibiotics.

If you need to take antibiotics, it’s great to take probiotics as well! You just need to make sure the timing is right, or the antibiotic will destroy those live organisms before they even reach your gut.

Most antibiotics are taken six to 12 hours apart, depending on type and prescription. Always follow your doctor’s prescribing orders. Take probiotics at least three hours after your last dose of antibiotics.

Most people wonder if it’s even worth taking them since the next dose of antibiotics is just going to kill more bacteria. Yes, it’s worth it, because probiotics help to address the negative side effects of antibiotics, usually digestive pain, diarrhea, and bloating.

Once your course of antibiotics is done, it’s even more important to continue probiotics regularly for at least a few months to help recolonize your gut and strengthen your immunity.

4. You’re Taking Them at the Wrong Time of Day

Is there a right time of day to take your probiotics? In some cases, yes. Some products come with specific instructions for when and how to take (such as in the morning with food, or before bed – which implies without food). If your product specifies this, be sure to follow it for optimal results.

If your probiotic doesn’t come with instructions, the general rule of thumb is that shelf-stable probiotics (those that don’t need refrigerated) and S. boulardii, a specific strain of a yeast probiotic, can be taken with or without food.

Other strains are typically best taken with at least a little food to ensure they don’t get zapped from all the stomach acid they encounter. Essentially, a little food distracts the stomach acid, so that the probiotic bacteria can continue on down the digestive tract, toward the microbiome, or colon.

5. You’re Not Mindful of the Strains

Not all probiotics are the same, and with several dozen strains found on the market, how do you know which ones are best for you? Thankfully, many probiotic companies are now identifying specific uses for each product, like probiotics that target gut repair, vaginal health, digestion or even anxiety.

If you don’t have a specific reason to take a probiotic aside from wanting a boost of good guys in your gut, take a basic product that contains a Lactobacillus strain and a Bifidobacteria strain.

These are two extremely common groupings of probiotic bacteria, the first which lives in the small intestine and the second which is found in the colon. By boosting both of these, you’re sending in the good guys to both areas of your gut.

If you want personalized recommendations on which strains or combinations are best for you, work with a doctor or practitioner who can advise on gut health.

6. You’re Not Taking Them Consistently

Probiotics only work if you take them regularly. The downside of the microbiome is that the good bacteria die off faster than the bad bacteria, meaning that the good stuff needs regular replacement.

The best way to ensure probiotic success is to take them at the same time each day, every day. Set a reminder alarm on your phone until you’re in the habit of remembering to swallow those pills like clockwork.

7. You’re Taking the Wrong Dose

Dosage isn’t as essential as strain, so don’t let this one trip you up entirely. That being said, if you’re going to spend the money on a supplement, you’d probably like to get the most impact from it.

Probiotic dosing is listed as CFUs, or “colony forming units”. It’s a list of how many good guy probiotic soldiers are in a single serving. Some will read as 10 million, others get into the billions. Millions sound like a lot, but when you consider that we have way more bacteria in our bodies than we even do cells, it starts to seem like a small number.

If your practitioner recommends a specific dose, go with that. Otherwise, I recommend at least 10 to 25 billion CFUs. If you have severe symptoms, like antibiotic-associated diarrhea, chronic or autoimmune disease, or other life-altering problems, a dose closer to 100 billion might be better to start with.

Keep in mind that you’re not married to a probiotic strain or dose, and your gut health needs may change. If you’re mindful of your symptoms, this may mean changing strains or doses after a few months or a year.

8. You’re Skimping on Prebiotics

Prebiotics are just as important as probiotics. Prebiotics are the food that your good bacteria live on, allowing them to reproduce themselves in your gut. The best way to feed your good bacterial soldiers is to eat plenty of fiber from vegetables and a little from fruit.

The foods richest in prebiotics are onions, leeks, asparagus, garlic, bananas, apples, artichoke, jicama, cabbage, and leafy greens.

If you’re not used to eating a high-fiber diet, ease into adding more of these in your diet, and start with the ones that are easier to digest: bananas, leafy greens, and apples.

Watch this video – Probiotics Benefits + Myths | Improve Gut Health | Doctor Mike

Bottom Line

If you’re new to taking probiotics, it can feel overwhelming to look at all of the varieties.

Remember to check the label to make sure there are no fillers, read up on the strains included, and be sure to take them at the right time of day.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook