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Wednesday, May 4, 2022

The 9 Best Paleo Probiotic Foods That Aren’t Yogurt

 

Sure, you know that probiotics are key to your digestive health, but these microorganisms have tons of other health benefits to offer. To make sure you’re getting enough, here are the top 9 best Paleo probiotic foods that aren’t yogurt!


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



Sure, you know that probiotics are key to your digestive health, but these microorganisms have tons of other health benefits to offer. To make sure you’re getting enough, here are the top Paleo-friendly probiotic foods!

Probiotics: It’s a topic that’s impossible not to hear about, especially if you hang around other health-conscious types. Even mainstream nutrition organizations have gotten on board.

Many of us understand we probably need more probiotic foods in our lives for ideal health. But we come up short because we aren’t sure exactly how to do it.

Keep reading for a rundown of what probiotics do, how they can help you, and most importantly, where we can find them in our foods.

Why Probiotics Are Essential to Your Health

Let’s start at the beginning.

Probiotics” is simply a term for foods that contain live bacteria cultures.

If that makes you cringe, bear with me for a second. It’s easy to associate “bacteria” with only the nasty stuff (like salmonella) because that’s what we hear about all the time. But the types of bacteria found in probiotic foods are actually good for you.

But they aren’t just good for you – they’re essential for health! Your digestive tract includes around 100 trillion microorganisms. Over 400 different species of bacteria exist in this delicate ecosystem. Some of them are helpful; others are potentially dangerous. Probiotics help balance our digestive tracts with more good bacteria.

Problems arise when the “bad” bacteria overwhelm the “good.” So many aspects of health – everything from digestion and the immune system to our weight and even our mental health – hinge on maintaining a balance. Scientists have only scratched the surface of just how deeply these connections go.

The Best Paleo Probiotic Foods

Incorporating more probiotics into your diet can transform your health. It doesn’t take a ton of these foods to make a big impact.

Here are some of the best sources of paleo-approved probiotics and how they can help change your life:

1. Apple Cider Vinegar

Apple cider vinegar isn’t technically a probiotic. It’s actually a prebiotic, which means it helps feed the probiotics in your gut. The fermented apples it’s made from contain pectin, a soluble fiber essential for proper digestion.

How does it work? Pectin binds to unnecessary products in your digestive tract, which slow nutrient absorption. Some of these waste products include harmful bacteria and other toxins. Pectin then carries away the waste (through bowel movements). The result: the probiotics are left free to grow and keep protecting your gut.

If you want to give apple cider vinegar a try, look for the raw unfiltered stuff. The bottle should be cloudy, with murky strands of bacteria (called “the mother”) at the bottom. Bragg’s is one of the most popular choices around.

Apple cider vinegar has a strong tangy flavor, but it goes great in homemade salad dressings.

2. Dark Chocolate

Yes, you read that correctly.

Dark chocolate is an extremely popular treat and a staple of many of our dessert recipes on the Paleohacks blog. But it isn’t just delicious; it’s also good for your gut.

Until recently, scientists understood that many of dark chocolate’s health benefits come from flavonoid compounds in cacao beans, but they weren’t exactly sure how flavonols work.

A 2014 Louisiana State University took them one step closer. Researchers found that friendly bacteria already in the gut, including Lactobacillus and Bifidobacterium, ferment the flavonol compounds. You keep your gut bacteria healthy by giving them plenty of fuel to “feed on.” As this occurs, large flavonol molecules are broken down into smaller, easy to absorb ones that create anti-inflammatory effects.

Stay away from milk chocolate and most chocolate candies. The darker the chocolate, the better. Shoot for dark chocolate with at least 70 percent cacao because it’s the beans that contain the all-important flavonols.

Below are some paleo friendly dark chocolate recipes:

3. Microalgae

Whether you’re seasoning your food with sea salt or chowing down on some wild-caught salmon, our waters offer an abundance of health-promoting options.

Let’s talk about one you might have overlooked: algae. When you think “algae,” an image of massive kelp floating in the ocean might come to mind. But there are actually a huge range of algae types and sizes. Some of the smallest, microalgae, pack a nice probiotic punch.

Microalgae comprise a mixture of plant including cyanobacteria, chlorella, spirulina, as well as brown, green, and red algae. Microalgae has been proven to increase the amount of friendly Lactobacillus in the intestinal tract.

Consumption has also been linked to decreased cholesterolreduced inflammation, and protection against oxidative damage. Algae are also extremely high in protein, vitamins, and minerals like iron and zinc.

You can find popular microalgae varieties, like spirulina and chlorella, in the supplement section of upscale grocery stores (Whole Foods, Trader Joe’s, etc.) or at vitamin shops or speciality health food stores. Looking online is another good option, especially if you like to order in bulk.

Powder forms of microalgae go well in smoothies or even plain old water. You can also sprinkle powdered algae on Paleo-friendly desserts like chocolate brownies or even ice cream for a nice flavor and nutrition boost. If you prefer, you could buy microalgae in capsule form and treat it like a nutritional supplement.

4. Sauerkraut

Sauerkraut (which means “sour cabbage” in German) is made by fermenting shredded cabbage with lactic acid bacteria. It’s extremely popular in Eastern Europe and a German cuisine staple. You can use it as a relish for meat and sausage dishes.

Raw sauerkraut is an excellent source of friendly bacteria. A 2007 study published in the journal of Applied and Environmental Microbiology found that it contains a mixture of over 13 different strains of gut-protecting bacteria. It’s been proven to help digestive issues like leaky gutconstipation, and diarrhea.

Beyond its high probiotic content, sauerkraut is high in fiber as well as vitamins K2B, and C, and is also a rich source of iron and manganese.

If you buy sauerkraut at the store, stick to unpasteurized varieties to get the healthy bacteria you’re looking for. You can even make your own. Just shred a head of cabbage and rub on salt, then put the mixture into a glass jar with an air-tight lid. A few days later, you’ve got yourself some sauerkraut!

5. Dill Pickles

Pickles are cucumbers that have been… you guessed it, pickled in a solution of salt and water. With time, their natural lactic acid bacteria cause them to ferment.

A fascinating study published in the journal of Psychiatry Research found that increased consumption of pickles and other fermented foods decreased symptoms of anxiety, neuroticism, and social phobia. Pickles are also extremely low in calories and high in vitamin K.

When you’re at the grocery store, avoid pickles that are sold on shelves at room temperature. Those varieties are usually made with a vinegar brine. Vinegar brine doesn’t allow the friendly bacteria to grow. Skip the vinegar brine and go for pickles soaking in salt and water.

What should you do instead? Look for pickles in the refrigerated section. On their labels you’ll find “live and active cultures” or other similar language. Because pickles with live bacteria are few and far between, the companies that sell them like to advertise this heavily.

6. Olives Cured in Brine

Olives are a delicious, Paleo-friendly source of healthy fats and plenty of other nutrients. New research suggests they’re also rich in beneficial bacteria.

After olives are placed in brine, a mixture of water and salt, Lactobacillus bacteria causes them to ferment. It’s these friendly bacteria that makes its way to your intestinal tract. Olives have also been linked to anti-inflammatory, antimicrobial, and antioxidant effects.

Opt for organic olives that have been fermented in brine, not just water. Olives are awesome as a snack on their own, or on Greek salads and in all kinds of Mediterranean dishes.

7. Kimchi

Kimchi is an extremely popular, fermented spicy vegetable dish from Korea. It’s made by mixing a main ingredient (usually cabbage) with other foods and spices like carrots, garlic, red pepper flakes, ginger, onions, and fish sauce. The mixture is then set aside to ferment.

Lactic acid bacteria are the dominant friendly bacteria strain found in kimchi. A massive review of studies linked kimchi consumption to anti-obesity and anti-constipation effects, as well as cholesterol reduction, immune system strengthening, and even improved skin health. Kimchi, or fermented cabbage, can help you lose weight and reduce cholesterol.

The nutrition profile of kimchi varies because everyone has their own spin on how to make it. However, the fermented cabbage base makes it extremely low in calories and high in vitamins A, B, and C, as well as a good source of iron, calcium, and selenium.

8. Kombucha

Kombucha is black or green tea that has been fermented by a symbiotic colony of bacteria and yeast (“SCOBY”). It’s been around for over 2,000 years and probably originated in Japan. But it has recently become popular in Western countries thanks to its delicious taste and health benefits.

Once fermented, kombucha becomes carbonated and contains an array of friendly bacteria. A study published in the journal of Food Microbiology found that kombucha contains strains of GluconacetobacterAcetobacterLactobacillus, and Zygosaccharomyces bacteria.

It’s this combination of bacteria that makes kombucha so versatile and effective. There are four main health properties: detoxification, antioxidation, strengthening the immune system, and energizing effects.

You can find kombucha at the grocery store, health food stores, and even some coffee shops. If you love it and want to drink every day, making your own is another option. It’s easy! To get started, check out this Simple Guide to Making Kombucha.

9. Beet Kvass

Kvass is a fermented beverage originating in Eastern Europe, where it has been consumed (at least) since the Middle Ages. Traditional kvass is made by fermenting rye, a grain not recommended on the Paleo diet. But now Paleo-friendly versions of kvass have emerged. You can find varieties made by fermenting beets, and even other fruits and root vegetables.

The mild, sour flavor of kvass is definitely an acquired taste. But the health benefits are more than worth it. Besides being a great source of probiotics, the beets help lower blood pressure, give you more stamina during physical activity, and decrease inflammation. They’re also a great source of nutrients: vitamin C, folate, potassium, and manganese.

A Few Tips Before You Get Started

Finding ways to include more probiotics in your diet can help transform your health.

With that said, there are a few things to consider before you get started.

First, it’s better to introduce probiotic foods gradually. Many of us consume these foods only rarely, if at all. Going from no probiotics to shovelling in sauerkraut by the spoonful can shock your system and lead to some nasty side effects like heartburn and indigestion.

Giving your gut time to adjust will help you reap all the benefits without any negative effects. Don’t be afraid to start small – just a teaspoon of fermented vegetables or a few spoonsful of your probiotic of choice will do. You can always add more as your gut flora adjust.

Finally, probiotic supplements are available if you can’t stand any of the foods or drinks above.

If you want to go that route, just make sure to do your homework and don’t just pick up the first thing you see on the shelf. Look for brand quality, the number of colony-forming units (CFUs) per dose, and ensure that your supplement contains multiple bacterial strains.

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


The Bottom Line

Probiotics might be trending in the world of health, but this trend lives up to the hype. A solid foundation of Paleo vegetables, fruits, and animal protein will take you a long way toward vibrant health. Probiotic foods are the perfect “supplement” to this diet because they’ll keep your gut bacteria balanced and healthy – exactly how it’s supposed to be.

Written by Corey Pemberton

Author Bio:

Corey Pemberton is a freelance writer, Brazilian Jiu Jitsu practitioner, and Paleo health enthusiast. Ever since he discovered the ancestral health movement five years ago, he has explored different ways to incorporate ancestral wisdom into his nutrition, exercise, and lifestyle at large. One of his favorite topics is challenging long-held nutrition myths. Feel free to stop by his website or say hello on Twitter.

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

6 Health Benefits of Prebiotics and Its Natural Sources

 

6 health benefits of prebiotics and its natural sources - Although probiotics and prebiotics sound the same, prebiotics have an entirely different role in the body when it comes to your digestive health. Read on to learn more about this “gut fertilizer” that’s crucial to your health.


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



Prebiotics: 6 Benefits of This ‘Gut Fertilizer’ and Natural Sources

Although probiotics and prebiotics sound the same, prebiotics have an entirely different role in the body when it comes to your digestive health.

Read on to learn more about this “gut fertilizer” that’s crucial to your health.

Prebiotics vs Probiotics: What’s the Difference?

You may already know that probiotics are the beneficial bacteria concentrated in your colon that help you digest and absorb nutrients from the foods you eat. They’re also your defense system against harmful bacteria, and prevent you from experiencing digestive symptoms and chronic digestive disorders. Probiotics have also been shown to protect against colon cancer 

Now, as essential as probiotics are for your gut, these friendly bacteria simply wouldn’t exist if it weren’t for prebiotics. You see, prebiotics are the “food” that feed probiotics, and allow them to grow and repopulate in your gut. For this reason, you can think of prebiotics as “gut fertilizer.” Prebiotics act as a “gut fertilizer” to feed those probiotics in your system.

While probiotics are found in fermented foods such as sauerkraut, kimchi, kombucha and coconut yogurt, prebiotics are a type of indigestible fiber that’s found in certain plant foods.

Since this fiber cannot be digested in your small intestine, it passes through your GI tract and remains undigested as it enters your colon. This is where your friendly gut bacteria begin to breakdown or “ferment” the fiber, allowing them to grow and repopulate.

As you can see, prebiotics and probiotics have somewhat of a “symbiotic relationship,” where neither can survive without the other. And as the nutrient that feeds your probiotics, prebiotics also help your friendly bacteria do their jobs more efficiently.

Watch this video – Prebiotics | Food for your Microbiome


Health Benefits of Prebiotics

Let’s take a closer look at how adding prebiotics to your diet each day can improve your overall health.

1. Improved Digestion

It’s estimated that nearly 70 million people are affected by digestive disorders. Since many digestive disorders are often linked to a lack of healthy gut bacteria, prebiotics could be the nutrient your body needs to help repopulate your natural store of probiotics, which, in turn, can help alleviate painful digestive symptoms, such as gas and bloating. Prebiotics can help prevent gas, bloating and bad bacteria overgrowth.

By feeding and promoting the repopulation of your friendly gut bacteria, prebiotics can also help protect against bad bacteria overgrowth. Also known as bacterial dysbiosis, bad bacteria overgrowth can lead to stubborn intestinal bacterial conditions, such as candida or SIBO.

Both candida and SIBO are linked to digestive symptoms such as chronic bloating, gas, acid refluxconstipationindigestion, nutrient malabsorption and brain fog.

2. Stronger Immune System

Approximately 70% of your immune system is located in your gut—which is why having a healthy supply of probiotics cannot be emphasized enough. After all, the word “probiotic” literally translates to “giving life or pro-life” in Greek.

Needless to say, without the healthy bacteria that support your immune system, your body has no protection against the deadly viruses and bacteria that can kill you.

Sadly, many lifestyle factors in today’s society deplete our natural stores of probiotics, such as frequent antibiotic use, chronic stress, refined sugar and low fiber diets. Stresssugar and low fiber diets can deplete our natural stores of probiotics.

To worsen the matter, the Standard American Diet is rich in processed foods that contain little to no fiber, which means many people have a serious lack of prebiotics in their diet. This is why it’s no surprise that the occurrence of illness and disease is higher today than ever before.

Luckily, adding prebiotic foods to your diet can help replenish your body’s stores of probiotics, and contribute to keeping your immune system strong and healthy.

3. Better Nutrient Absorption

Prebiotics help recolonize the probiotics in your gut. Since probiotics help us absorb essential nutrients, prebiotics are crucial for facilitating nutrient absorption by probiotics. In other words, without prebiotics, the probiotics in our gut wouldn’t exist. And therefore, we wouldn’t be able to absorb nutrients as efficiently.

Better nutrient absorption leads to better health all around: fewer sick days, reduced stress, healthier bones and teeth, increased feelings of happiness, and limitless energy. Prebiotics helps us absorb nutrients, which leads to better all-around health.

In particular, studies suggest that probiotics can help your body absorb calcium and magnesium more efficiently, which are two essential minerals for stress management and maintaining bone density.

Probiotics have also been shown to produce certain vitamins in your GI tract, such as Vitamin K and several of the B vitamins, including B12, biotin and folic acid. B vitamins are essential for nervous system function and converting food into a usable form of energy.

4. Sustainable Weight Loss

By improving your digestion, prebiotics may also contribute to sustainable weight loss. This is because a sluggish digestive system may eliminate toxins less efficiently, which may then get stored in your fat cells and contribute to weight gain.

It should also be noted that fibrous plant foods further contribute to weight loss because they’re slow to digest, allowing you to feel full for longer periods of time. Fiber also helps balance your blood sugar levels, which prevents your body from releasing excess insulin, a fat storage hormone.

5. Natural Detoxification

If you’ve ever done a colon cleanse, chances are at least one variety of prebiotics was included in the protocol in the form of food or a nutritional supplement.

Prebiotics can act as a natural detoxifier because they help improve bowel regularity, which may help your body eliminate toxins more efficiently.

6. Stress Support

Plenty of research has been done on the gut-brain connection, which suggests your GI tract is like a “second brain” because it’s highly sensitive to emotion. For this reason, it’s suggested that poor gut health may influence negative emotions as well as feelings of stress, anxiety and depression, while good gut health can positively influence your emotions.

By improving your gut health with prebiotics, managing stress may become easier. You may also experience a greater sense of emotional well-being.

Now that you understand why prebiotics are a must-have nutrient for improving your health, let’s take a look at the best sources of prebiotics and how to add them to your diet each day.

Prebiotic Foods

Many foods that contain prebiotics are recommended on a Paleo diet. In fact, studies have shown that the typical male hunter-gatherer diet was rich in prebiotics, which is another reason why following a Primal diet is so beneficial for your health.

As you now understand, prebiotics are indigestible plant fibers. The most common types of prebiotics are inulin, resistant starch, fructooligosaccharides (also known as FOS’s, or fructans) and galacto-oligosaccharides.

These varieties of prebiotics can be found in several Paleo-friendly foods, such as:

  • Jerusalem artichokes
  • Leeks
  • Asparagus
  • Mushrooms
  • Garlic
  • Onion
  • Dandelion greens
  • Chicory root
  • Jicama
  • Sweet potatoes
  • Unripened bananas and plantains
  • Apples (especially the peels)
  • Berries
  • Citrus fruits
  • Yacon root

Eating the foods listed above in their raw form is said to be the best way to get prebiotics in your diet. However, it’s not every day that you’ll crave raw asparagus, yacon root or a green banana.

Luckily, certain prebiotic foods such as green bananas are available in the form of flour, making it easier to add prebiotics to your recipes. Green banana flour can be added to your favorite Paleo snack recipes, such as Banana Flour and Raspberry Muffins. Try adding prebiotic ingredients to healthy Paleo muffins to start increasing your intake slowly.

Chicory root, one of the richest sources of inulin, many also seem tricky to add to your diet. But like green banana flour, chicory root can be added to Paleo snack recipes for a boost of prebiotics, such as Paleo Energy Bars and Paleo Chocolate Chip Zucchini Muffins. You can find chicory root in bulk at most health food stores.

Chicory root is also an ingredient that’s often included in plant-based, caffeine-free coffee substitutes. When combined with dandelion root, chicory root has a taste similar to espresso.

It’s also easy to include prebiotic foods in your Paleo lunch and dinner recipes. Here are a few of our favorite prebiotic Paleo recipes from our blog archives:

You can also find prebiotics in prebiotic supplements, which are typically made from chicory root and oligofructose powder.

Watch this video – What Are Prebiotics – Benefits and Sources


Side Effects of Prebiotics

Based on how effective prebiotics are for improving health, who wouldn’t want to eat them at every meal? Don’t pile on the prebiotics just yet — your body needs to get used to them at a slower pace.

While eating prebiotic-rich foods is a fast way to boost your health, there are precautions with increasing the prebiotics in your diet. Since plant fiber is tough for your body to break down and digest, adding too much fiber to your diet at once may cause digestive symptoms such as gas, bloating and abdominal cramping. This is especially true if you have a diet high in processed foods which contain very little fiber. In this case, it can take some time for your body to get used to breaking down high fiber foods.

How to Add Prebiotics to Your Diet?

Now, that’s not to say you should avoid adding prebiotics to your diet, as they can greatly improve your health. Instead, I’ll leave you with these last few tips for adding prebiotics to your diet, which can help prevent the onset of digestive symptoms.

Start Slow and Gradually Increase

Everyone will have a different tolerance to prebiotics, based on their current diet and digestive health. For this reason, it’s best to start slow when adding prebiotics to your diet, and gradually increase each week.

For example, you may start by having a Green Banana Flour muffin for breakfast, and a sweet potato at dinner. If you experience uncomfortable digestive symptoms, such as gas or bloating after high fiber meals, you’ll know that your body’s tolerance to fibrous foods is low. Therefore, it’s best to eat small amounts of these foods until symptoms after meals disappear.

Increase Your Water Intake

As you increase your fiber intake, you’ll also need to increase your water intake. This is because water helps move fiber through your digestive tract. If you don’t simultaneously increase your water intake, you may find that high fiber foods constipate you.

Increasing your water intake is as easy as drinking an extra glass of water as soon as you wake up in the morning, or even having a green smoothie each day full of high water-content veggies, such as celery and romaine lettuce.

Pay Close Attention to How You Feel After Meals

Your body knows best, so don’t forget to pay close attention to how you feel after eating a high-fiber meal. Paying attention to how you feel after meals, as well as noting the frequency of bowel movements, can help you determine whether you need to increase or decrease the prebiotic foods in your diet, and if you’re getting enough water each day

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

Thursday, April 28, 2022

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

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