Build a Better Gut
The Health Benefit of Garlic
Garlic is a powerful vegetable packed with nutrients and plant compounds that can help prevent and treat heart disease, diabetes, cancer, and more. The health benefits of garlic also include lowering blood pressure, improving cholesterol levels and encouraging circulation.
This bulb-shaped veggie is a member of the allium family, which includes onions, leeks and scallions. But it’s the organosulfur compounds found in garlic that give it its health-boosting powers.
Can You Eat Too Much Garlic?
Garlic has many health benefits, including preventing heart disease and cancer. It also has antimicrobial properties that can kill bacteria and other unwanted organisms.
A study published in 2015 found that garlic supplements can help prevent colds and flu by strengthening the immune system. The compound allicin in garlic is responsible for these effects. In addition, it is rich in antioxidants that protect the body from damage and aging.
Is Too Much Garlic Bad for You?
Garlic contains a variety of compounds that are good for your health. Its most notable benefit is allicin, which has antibacterial and antioxidant properties.
Studies suggest that garlic can help fight infections, including the common cold. Garlic also strengthens the immune system.
Those with GERD should limit their consumption of raw garlic, as it can weaken the lower esophageal sphincter muscles and lead to heartburn. It may also irritate the stomach and cause bloating.
Cooking With Garlic
Garlic is a member of the allium family, which includes onions, chives, leeks, and shallots. It is a versatile vegetable that adds flavor to foods.
Garlic boosts immune systems and reduces high blood pressure levels. It also helps to detoxify the body.
To get the most out of garlic, it is important to cook it properly. It is best to use it in the final stages of cooking, so that it does not overcook and become bitter.
Eating Too Much Garlic
Garlic has been used as a natural blood thinner and may inhibit the formation of blood clots. However, high doses may interfere with anticoagulants.
Garlic also helps protect against heart disease by lowering cholesterol and blood pressure and keeping arteries flexible. It may also reduce the buildup of plaque.
It’s a rich source of vitamin B6, folic acid, selenium, magnesium, and potassium. Plus, it has a strong flavor that can balance out other ingredients in dishes.
Roasted Garlic
Roasting garlic takes the sharp edge off its flavor and makes it soft, sweet and delicious. You can stir roasted garlic into soups, mash it into potatoes or spread it on bread.
Garlic contains nutrients like vitamin C, vitamin B6, manganese and selenium. It also offers anti-inflammatory benefits, boosts immunity and fights high blood pressure.
Garlic Capsules
The sulfur compounds found in garlic – specifically diallyl sulfide, ajoene and S-allylmercaptocysteine – have been shown to reduce cancer cell growth. They also show promise as a preventative food against heart disease, diabetes and other chronic conditions.
Studies have shown that taking garlic supplements lowers blood pressure and reduces total cholesterol, LDL cholesterol and triglycerides. It also reduces oxidative stress, which can lead to cognitive decline.
Aged Garlic
Garlic is a natural anti-inflammatory, helping to prevent hip osteoarthritis. It also promotes gut health and can help lower blood pressure.
Garlick has been shown to decrease excessive blood clotting that can lead to atherosclerosis. Garlic can also help protect against cancer, especially pancreatic cancer.
Aged garlic extract, a form of the herb that is aged in ethanol, is easier to digest and has more antioxidant power than raw garlic. It has been shown to lower blood pressure more effectively than medication in people with uncontrolled high blood pressure.
A Clove of Garlic a Day
Boosting the immune system with a clove of raw garlic a day is one of the best ways to prevent colds, flu and infections. It also helps in lowering blood pressure and reduces the risk of stroke and heart attacks.
The sulphur compounds in garlic like allicin are effective against bacteria, fungi and viruses. It is known to treat rheumatoid arthritis by reducing inflammation and pain.
Drinking Garlic Water
Drinking garlic water is believed to help cleanse your body. It is also said to promote mental health by balancing chemicals in the body that regulate moods. It is also said to protect your liver and fight the toxins that build up in your system.
It can also improve heart health by preventing blood clots and high blood pressure. It also helps to reduce cholesterol levels and triglycerides.
2 Cloves Garlic Nutrition
Garlic is a member of the Allium (onion) family and contains the compound allicin, which can strengthen your immune system to help prevent colds and flu. It also helps lower blood pressure and improve heart health.
It has little fat and hardly any calories, so a modest amount can offer great savory flavor to meals without significantly increasing your calorie intake.
Did you miss our previous article…
https://www.buildabettergut.com/how-to-define-probiotic/
Build a Better Gut
Does the Microbiome Hold the Key to Longevity and Anti-Aging? Understanding Inflammaging – Ann Shippy MD
The Microbiome May Be The Key To Anti-AgingThe interaction between the microbiome and the body is complex.Research is showing how changes in the microbiome are
The Microbiome May Be The Key To Anti-Aging
The interaction between the microbiome and the body is complex.
Research is showing how changes in the microbiome are associated with disease, or with health restoration.
Conversely, the microbiome is influenced, for better or worse, by our lifestyle and the environment in which we live. This relationship is central to health and longevity and is such an important area of expanding research.
Considering the accumulating microbiome research, we can’t help but wonder if the microbiome itself holds the key to longevity and anti-aging.
Keep reading to learn more about:
What the microbiome is and why it is important
How the microbiome is connected to human disease
What factors influence the microbiome
The connection between the microbiome and aging
How to support your individual microbiome for all the health and longevity benefits
What Is The Microbiome?
The microbiome refers to the trillions of microorganisms – bacteria, fungi, archaea, protozoa, viruses – and their collective genetic material, that inhabit humans and all mammals.
We have co-evolved with these organisms and the relationship is passed down through generations.
When talking about the microbiome, we are typically referring to the gut microbiome, where most of these microorganisms live.
However, there is also a skin microbiome, oral microbiome, ocular microbiome, urinary tract microbiome, vaginal microbiome and so on.
Your microbiome is like your fingerprint; it’s unique to you.
The microbiome plays a role in physiological processes that are vital to the health of the host.
In fact, the health of the microbiome impacts nearly all aspects of human health. These include:
Homeostasis
Metabolism
Gut health
Immunity
Neurobehavioral development
Genomic functions
Hormone balance
Brain health: mood, cognition, pain perception
Healing processes
Fertility
DNA from the microbiome allows our cells to do things that we can’t do on our own. In this way, the microbiome is an active participant in life as we know it.
The relationship between the microbiome and the human host is bidirectional, meaning that not only the microbiome is required for health, but that the health of the human also influences the microbiome.
We need these microorganisms, and they need us. Together, a human plus their microbiome is referred to as a “superorganism.”
A key example of this bidirectional relationship is known as the gut-brain axis, which explains how the microbiome influences brain health and how the brain influences the microbiome.
Therefore, in Functional Medicine, when there is a brain-related symptom or disease such as anxiety, depression, Autism spectrum disorder and others, we always look to the gut to investigate the root causes.
The Microbiome And Human Disease
As a healthy microbiome helps to create robust and resilient health, a damaged or imbalanced microbiome contributes to the development of disease.
While we are continuously learning more about specific microbiome patterns and changes, in general disease seems to be related to a loss of diversity in the microbiome.
Inflammatory, immune, and nervous system-related diseases are associated with such changes in the microbiome.
These include:
Inflammatory bowel disease (IBD), including Crohn’s disease and ulcerative colitis
Asthma
Obesity
Metabolic syndrome
Cardiovascular disease
Autoimmune disease, such as Type 1 diabetes
Autism Spectrum disorder
Cancer
Behavioral disorders
Depression
and more…
What Influences The Microbiome?
While the microbiome is essential for health, it is also greatly influenced by the environment in which we live, our behavior and habits, the microbiome of our mother and more.
Some factors that influence the microbiome, whether positively or negatively, include:
Exposure to mother’s bacteria in the womb and birth canal. While we once thought that microbiome colonization happens during the delivery itself, we now know that bacteria and other microorganisms begin colonization in utero.
Breastfeeding and skin-to-skin contact as infants. Exposure to microorganisms through breast milk and maternal (and family) contact helps to build the microbiome in the early months and years of life.
Exposure to plants, animals and soil. People who have pets, garden or live more closely with nature in some way tend to have more robust and diverse microbiomes, which may translate to better immunity.
Diet. What you eat influences the microbiome and dietary change can produce microbiome change in as little as a couple of days! Compounds in plant foods provide specific food to feed beneficial microorganisms.
High stress. Not surprisingly, stress negatively impacts microbiome health, which may be one reason that stress is linked to just about every chronic disease. Meditation is shown to help reverse these changes and help recover health.
Toxins. Toxins like chlorine, heavy metals, PFAS, sunscreen, glyphosate, mycotoxins, and others all impact the microbiome and may kill beneficial bacteria.
Antibiotics and other medications. Antibiotics and their overuse contribute to dysbiosis, or microbiome imbalances, as they directly kill bacteria. Often beneficial microorganisms are killed along with the pathogen that the antibiotic is trying to treat. Other medications like birth control pills and proton pump inhibitors also impact the microbiome.
Age. Microbiome health seems to decline as age advances. Let’s discuss this more next.
The Microbiome, Aging and Cognition
There is huge variation in microbiomes between communities and individuals, but some commonalities exist.
Microbiome development follows a predictable pattern from birth to around three years of age and then remains stable through childhood and adulthood. Then, in late adulthood, the microbiome begins to change again.
The microbiome and health develop together early in life and then decline together later in life too.
Aging is associated with changes in the microbiome that are accompanied by physiological changes in digestion, immunity, metabolic health, and age-related chronic conditions.
Inflammaging is the term that describes the increase in inflammation associated with age that may be influenced by the microbiome itself.
Previous studies in older adults suggest that those who are lean and active have more diverse microbiomes compared to those who aren’t. Lower microbiome diversity is associated with faster aging and becoming frail earlier.
With the increased availability and ease of genetic sequencing, scientists have been able to compare microbiomes.
In a study of nine thousand people between the ages of 18 and 101, those with gut microbiomes that had grown more unique with age (and therefore, more diverse) experienced better health, used less medication, and had better metabolic health markers.
A recent mouse study provides more insight.
In this 2021 study published in Nature Aging, the microbiome of young mice (three to four months old) was transplanted via fecal transplant into older mice (19 to 20 months old) and compared to a fecal transplant from older mice into other older mice.
Interestingly, the younger microbiome seemed to help the older mice!
Researchers saw a reversal of age-related differences between the mice, including:
Slowing of cognitive decline, improvement of cognitive function
Reversal of age-related brain deterioration
Improved learning
Rejuvenation of immune function
Increased immunity in the brain
The study reports:
“Transplant of a microbiota from young donors reversed aging-associated differences in peripheral and brain immunity, as well as the hippocampal metabolome and transcriptome of aging recipient mice. Finally, the young donor-derived microbiota attenuated selective age-associated impairments in cognitive behavior when transplanted into an aged host”
So, what does this mean? Is it possible that modulating the microbiome to resemble that of a younger person, may become the key to anti-aging medicine? It will certainly be interesting to follow this research.
Anti-aging Action Steps
From what we understand now, here are some low-risk action steps that may provide a big reward in terms of healthy aging and cognition.
1. Improve gut health, at any age. This step is key and where Functional Medicine really shines. Functional testing, such as GI MAP, allows us to look at your microbiome diversity, beneficial bacteria, digestive function, and any pathogens that may be present. Then we can use a variety of tools including dietary modification, digestive support, and targeted supplements to rebalance and strengthen the microbiome.
2. Use food as anti-aging medicine. It’s likely not surprising that many of the same dietary strategies that help to promote longevity and healthy aging, also support the microbiome. And vice versa.
Here are some steps to consider:
Eat a personalized Paleo diet to cultivate a more ancestral microbiome.
Include an abundance and diversity of plant foods daily and weekly that include vegetables, starchy tubers, fruit, nuts, seeds, and seaweeds.
Be sure to include specific nutrients such as coenzyme Q10, flavonoids and polyphenols for brain health.
Add in fermented foods, such as fermented vegetables like sauerkraut, cultured coconut yogurt or kefir and low-sugar kombucha. Use these as condiments or accompaniments to meals.
3. Consider the fasting-mimicking diet (FMD). FMD is a 5-day mimicked fast linked to longevity, improved metabolic health, decreased inflammation and cellular regeneration. In addition, it helps to balance the microbiome.
4. Don’t underestimate the power of well-placed supplements. Every Life Well’s Memory Mag, Neuro Sustain, and the Better Brain Bundle provide targeted brain support to combat the effects of aging on memory and cognition.
Also consider, microbiome and digestive support for the prevention of age-related decline. Even a simple daily probiotic may be beneficial.
The microbiome changes with age in a way that is linked to declining health and frailty, but what if it didn’t have to be that way?
So many factors that influence the microbiome are modifiable and within our power.
What we eat and how we live can influence the microbiome in incredibly positive ways.
And keeping the microbiome young may just be the key to the longevity we desire.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6580755/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8169080/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6004897/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5962619/
https://pubmed.ncbi.nlm.nih.gov/30843443/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5787212/
https://pubmed.ncbi.nlm.nih.gov/31558686/
https://www.nature.com/articles/s43587-021-00093-9
Build a Better Gut
What are Prebiotics: Benefits and Foods for Optimal Gut Health – Ann Shippy MD
Prebiotics – The What, Why And How Probiotics often take center stage when it comes to gut health. Probiotics are the beneficial bacteria that populate the
Prebiotics – The What, Why And How
Probiotics often take center stage when it comes to gut health.
Probiotics are the beneficial bacteria that populate the microbiome. They are naturally found in fermented foods such as sauerkraut and kimchi, and are increasingly taken as a daily supplement.
There is a large body of evidence linking the health of the microbiome to improvements in metabolism, weight, skin disorders, autoimmune disease,s and more.
When the microbiome is balanced and robust, the host (you!) benefits immensely.
While probiotics are an important piece to microbiome health, prebiotics are equally, or perhaps even more important. Yet, we often don’t hear as much about what prebiotics are, why we need them and how to use them in our lives. That’s exactly what we are going to dive into today.
This article will answer the following questions on prebiotics:
What are prebiotics?
Why do we need prebiotics?
How do we get the most out of prebiotics?
What Are Prebiotics?
The official definition of a prebiotic is “a substrate that is selectively utilized by host microorganisms conferring a health benefit.” In other words, it is a substance that feeds probiotics or other beneficial microorganisms producing a positive effect on health.
You can remember it this way: The probiotic is the seed and the prebiotic is the feed.
Most prebiotics are special types of fiber, but the category of prebiotics also includes polyphenols. Polyphenols are antioxidant compounds found in foods like berries, chocolate, and green tea.
Not all fiber is prebiotic, but most prebiotics are fiber. Fiber is simply a carbohydrate (molecules made of sugars and starches) that we can’t digest, but bacteria can.
As the probiotics ferment fiber, they form beneficial compounds.
One such category of compounds are short chain fatty acids (SCFAs) including butyrate, which provides energy to the cells that line the colon.
In fact, these cells prefer using butyrate over any other fuel source, which is just one example of how our health is dependent upon the health of the microbiome.
Prebiotic fuel also allows beneficial bacteria to proliferate, which keeps pathogens in-check and keeps digestion regular.
When fed prebiotics, probiotics also produce certain nutrients for you such as vitamin B12 and vitamin K2 that are then absorbed into the body.
Types of prebiotics include:
Inulin – fiber
Fructooligosaccharides (FOS) – fiber
Galactooligosaccharides (GOS) – fiber found in human milk
Lactulose – a non-absorbable sugar
Resistant starch – a type of non-digestible starch found in cooked and cooled potato and rice
Polyphenols – plant antioxidant compounds
Food Sources Of Prebiotics
Since prebiotics are fiber and plant compounds, they are easily obtained in the diet.
Here are some common Paleo prebiotic food sources:
Artichokes
Asparagus
Apples
Berries
Burdock root
Cacao
Chicory root
Dandelion greens
Leeks
Green bananas or plantains
Garlic
Onions
Jicama
Potato starch
Sunchokes (Jerusalem artichokes)
Yacon root
Why Do We Need Prebiotics? – Health Benefits
Ninety-five percent of Americans don’t consume enough daily fiber. That staggering number suggests that we really aren’t eating enough vegetables, fruits, seeds and other whole plant foods.
This pattern is common in the Standard American Diet (SAD) where the majority of calories come from processed foods and convenience items instead of meals made with high quality, whole ingredients.
Low fiber diets like the Standard American Diet depletes probiotics, promotes imbalances in the microbiome and leads to chronic disease.
Meeting fiber needs correlates with a lower risk of heart disease, improved gut health and maintaining a healthy weight.
What we eat – including fiber and prebiotic foods – modulates the microbiome.
Each of us has the power to rapidly change the composition of the microbiome, simply by choosing more whole plant foods, and especially prebiotic foods.
Positive microbiome changes have been documented in as little as 24 hours!
This is exactly why plant foods are such an important part of the Paleo diet.
Let’s take a look at some of the important benefits of prebiotics themselves.
Immune Health – Prebiotics influence immune messengers called cytokines to reduce inflammation. In addition, prebiotics may help change the way a person’s immune system responds to an allergen, effectively decreasing allergies.
Bone Health – Prebiotics have a positive effect on calcium and mineral metabolism. Prebiotics have been shown to increase calcium absorption and may help to improve bone mineral density through the gut-bone axis.
Skin Health – Often, improving skin health begins in the gut. Balancing the microbiome affects the gut-skin axis. Both probiotics and prebiotics modulate the immune system and have a beneficial effect on the skin. In addition, there is evidence to support their topical use to directly affect the skin microbiome.
Digestive Health – It’s easy to see how prebiotics positively affect the digestive system itself. We already mentioned the production of butyrate. Prebiotics have been studied in various GI disorders including inflammatory bowel disease (IBD), dyspepsia (indigestion) and others.
We are learning more about the microbiome all of the time and will likely uncover more benefits of prebiotics for feeding certain bacteria and addressing various health concerns.
How To Get The Benefits Of Prebiotics
Increasing prebiotics may be an important part of a gut healing protocol for prevention or addressing a specific health concern.
We find probiotics in both foods and supplements.
Here are some tips for incorporating more prebiotics into your routine and reaping the health benefits:
1. Increase overall fiber. Most adults will need 35 to 38 grams per day minimum of fiber intake for optimal health. Of note, some of our hunter-gatherer ancestors would eat over 100 grams per day from wild plant foods. Since the average intake is much lower, increasing fiber may take a little attention.
Here are some tips for increasing fiber:
Fill half your plate with veggies.
Choose starchy vegetables such as winter squash and plantains to add to meals or eat before and after exercise.
Snack on fruits such as berries and apples.
Add ground flax seeds or hemp seeds to salads and smoothies.
Add in particularly high fiber foods such as avocados and artichokes.
Bake with high-fiber flour such as coconut flour or almond flour.
2. Use food as medicine. With a Functional Medicine approach, it’s possible to take a look at your microbiome (through testing such as GI MAP) and then tailor a dietary approach to feed specific bacteria.
For example, Akkermansia muciniphila is a probiotic bacteria that is important for a healthy mucosal lining of the gut and metabolic health. If yours is low on a stool test, you can help them grow by consuming specific polyphenols.
Try adding some of this delicious and nutrient dense polyphenol rich Exceed Greens + Reds into your next smoothie!
3. Increase prebiotic foods. By increasing fiber and plant foods, you’ll naturally be getting more prebiotics. Yet, some of the specific foods listed earlier in this article may be unfamiliar and more challenging to get into the diet. Here are some ideas:
Make a Paleo hummus with artichokes as the base. (Choose artichoke hearts in a jar vs. can to limit exposure to BPA).
Try baking with green banana flour.
Add dandelion greens to salads or a stir-fry.
Use a high quality cacao powder in smoothies or brownies.
Try a chicory root coffee replacement.
Slice raw jicama and dip in guacamole.
Add berries to salsa.
4. Consider a prebiotic supplement. Many options exist that use specific prebiotics such as inulin, FOS, potato starch and others. The key here is to go low and slow. Those with microbiome imbalances who may need prebiotics the most may actually tolerate them the least at first. Side effects of taking too high of a dose include abdominal pain, bloating, gas and changes in bowel movements. Start with a quarter (or less) of the recommended dose and slowly work your way up to a higher dose.
5. Don’t forget hydration! As you increase fiber and prebiotics, you’ll likely need to drink more water to maintain regularity. Not drinking enough water, along with a high-fiber diet or using prebiotic supplements, may lead to constipation for some.
6. Try Exceed Greens + Reds Organic Grain-Free Superfood Powder. This is not your typical greens powder! It includes red foods, which are often potent sources of prebiotic polyphenols, prebiotic fibers including inulin, probiotics, antioxidants and digestive enzymes.
Exceed Greens + Reds falls into the category of a symbiotic because it contains both probiotics and prebiotics for a symbiotic effect. This is truly a functional food or a food-as-medicine approach to microbiome health and total body wellness.
While probiotics get all the attention, as you can see, prebiotics are necessary for the probiotics to do their job properly.
You don’t want to be paying a lot of money for probiotics if you don’t have the prebiotics to fuel them!
Once you know about prebiotics, and where to easily add them into your routine, you’ll provide microbiome support at a whole new level.
As you get consistent with these changes you’ll affect health throughout the body, easily, deliciously and safely.
References
https://pubmed.ncbi.nlm.nih.gov/24912386/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5390821/
https://pubmed.ncbi.nlm.nih.gov/27704207/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722770/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5851694/
https://pubmed.ncbi.nlm.nih.gov/24583611/
https://pubmed.ncbi.nlm.nih.gov/27048897/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7035106/
Build a Better Gut
Probiotics and Gut Health: Are You Choosing the Right Probiotic for Your Gut?

Probiotics have surged in popularity as a supplement known for their positive impact on gut health. However, not every probiotic is beneficial, and some may even negatively affect your digestive system. This article examines the intricacies of probiotics, their influence on gut health, and essential factors to consider when selecting a probiotic supplement.
Understanding Probiotics
Probiotics consist of live microorganisms, mainly beneficial bacteria and yeasts, that contribute positively to our health, especially our digestive system. These “good” bacteria are vital for maintaining a healthy gut by balancing the microbiome. Common types of probiotics include Lactobacillus and Bifidobacterium, typically found in fermented foods such as yogurt, sauerkraut, and kefir.
The Importance of Probiotics in Gut Health
Probiotics play a significant role in sustaining a balanced gut microbiome, which is essential for various bodily functions, including digestion, immune response, and mental well-being. They assist in:
- Food Digestion: Probiotics help break down food substances, facilitating nutrient absorption.
- Vitamin Production: Certain probiotics produce vital vitamins, including B12 and K2.
- Immune Function Regulation: A balanced gut microbiome enhances the body’s immune response.
- Prevention of Harmful Bacteria Growth: By occupying niches in the gut, probiotics can inhibit the colonization of pathogenic bacteria.
Risks and Side Effects of Probiotics
While probiotics offer numerous benefits, they can also present risks, especially if not taken appropriately. Some potential concerns include:
- Bacterial Overgrowth: Excessive probiotic intake may lead to bacterial overgrowth, resulting in bloating, gas, and abdominal discomfort.
- Infection: In rare instances, probiotics can trigger infections, particularly in individuals with weakened immune systems.
- Antibiotic Resistance: Certain probiotic strains may carry antibiotic-resistant genes, which could be transferred to harmful bacteria.
- Negative Interactions: Probiotics may interact adversely with specific medications or health conditions.
Is Your Probiotic Harming Your Gut?
Not all probiotics are beneficial; some may even compromise your gut health. Here are key factors to consider to ensure your probiotic is advantageous rather than detrimental:
Quality and Purity
- Strain Specificity: Different probiotic strains serve various functions. Ensure the probiotic contains strains that cater to your specific health needs.
- Contaminants: Low-quality probiotics may harbor harmful bacteria, leading to infections or other health complications.
- Storage Conditions: Proper storage is essential for maintaining probiotic potency. Heat, moisture, and light can degrade live cultures.
Dosage and Administration
- Appropriate Dosage: Taking too much or too little probiotic can influence its effectiveness. Adhere to the recommended dosage on the label or consult a healthcare professional.
- Timing: Some probiotics work best on an empty stomach, while others should be ingested with food. Timing can impact how well probiotics colonize the gut.
Individual Health Factors
- Gut Microbiome Composition: Each person’s gut microbiome is unique. A probiotic that benefits one individual may not work for another.
- Underlying Health Conditions: Certain conditions, like small intestinal bacterial overgrowth (SIBO), may worsen with probiotics.
- Allergies and Intolerances: Some probiotics contain allergens, such as dairy, which may trigger adverse reactions in sensitive individuals.
Selecting the Right Probiotic
To optimize the benefits and minimize the risks associated with probiotics, consider the following:
Consult a Healthcare Professional
Before beginning any probiotic supplement, consulting a healthcare professional is essential. They can provide guidance tailored to your specific health needs and conditions.
Research the Product
- Clinical Studies: Seek probiotics that have undergone clinical testing and proven effective.
- Manufacturer Reputation: Opt for products from reputable manufacturers that maintain strict quality control standards.
- Label Transparency: Ensure the product label specifies the strains and CFU (colony-forming units) count.
Monitor Your Health
Pay attention to your body’s response to the probiotic. If you experience adverse effects, discontinue use and consult a healthcare provider.
Probiotics can be a valuable asset for improving gut health. However, selecting the appropriate product and using it correctly is vital. By understanding the potential risks and how to choose a high-quality probiotic, you can ensure that your supplement supports your gut health effectively.
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