When trying to optimize your gut, there is two things to look at:
🥦 Prebiotics - Whatever the bacteria eats.. fiber.
🦠 Probiotics - Bacteria itself
Our western diets and lifestyle are killing us and making us miserable. The lack of fiber in our diets is incredible. The average American consumes 15 grams of fiber and we need at least 3x that amount to feel better.
Good bacteria feeds off fiber. Not having a fiber rich diets starves them, which in turn has a negative effect on things such as your immune system, your “happy hormones”, your ability to absorb nutrients, inflammation, short-chain fatty acids, etc.
👩🏽⚕️Girls should be around 30gr, at least.
🧔🏻Dudes should be around 45gr, at least.
Try these high-quality sources:
-Beans
-Oatmeal
-Brown-rice
-Quinoa
-Some fruits
-Veggies and seeds
▪️Food craving? Your gut
▪️ Feel sad and miserable all the time? Your gut
▪️Not getting strong? Your gut
▪️ Cant eat gluten or diary? Your gut
▪️Your farts smell really bad? Your gut
▪️Get sick easily? Your gut
▪️Always hungry? Your gut
Once you take control of your prebiotics, its time to dive into the probiotics.
Lots of people go to supplements whenever they are trying to get the good bacteria in their system. Ive personally tried many brands, only to find out they don’t work (tested via ubiome.com), the reason being is that most probiotic supplements don’t work is because is really hard to get them into your gut while they are still alive. Some bacteria cant survive the storage/shipping process, because they are sensible to high temperatures, and even if they do survive that process they are still killed by your stomach acid.
The only probiotic supplement I would recommend is VSL#3, but is ultra expensive (around 120$) , so you want to get them via whole Foods.
Here are a couple of options that will give you the good bacteria you are looking for, just make sure the package says “live-cultures” inside:
-Yogurt (any yogurt that says live cultures on it).
-Kombucha tea
-Apple cider vinegar with the mother
-Live-culture cottage cheese
-Aged-Cheese
-Any fermented vegetable
-Any fermented milk
Here is the recipe that I use to get my morning probiotics!
1) Combine 1 clove of chopped garlic, 1 cup of chopped turmeric roots, 1/2 of chopped beets, 1/2 a cup of chopped carrots.
2) Throw them in a mixer, add 1 cup of apple cider vinegar with the mother, 1 tablespoon of Himalayan salt and 1 tablespoon of raw organic honey.
3)Add water until veggies are submerged.
4) Pack in a clean jar.Seal and store at room temperature for 8-12 days, until you dusty cultures formed.
5) Store in your fridge. Take one shot daily.
Ideally you want to pair with a company that allows you to keep track of your gut’s adaptation to these changes.
There are amazing microbial genomics companies out there that will map out your gut microbiome and give you insight into food allergies and sensitivity, metabolism, bacterial overgrowth etc.We have used ubiome before and they are amazing. These guys have many papers and patents, and their software displays data incredible well.
Let us know if you end up using biome or trying out that morning probiotic shot. If this helped you, please share it and tag us!
Watson H, Mitra S, Croden FC, et al A randomised trial of the effect of omega-3 polyunsaturated fatty acid supplements on the human intestinal microbiota Gut 2018;67:1974-1983.’
Shreiner, Andrew B et al. “The gut microbiome in health and in disease” Current opinion in gastroenterology vol. 31,1 (2015): 69-75.
Penn State. "Like it or not: Broccoli may be good for the gut." ScienceDaily. ScienceDaily, 12 October 2017.
Zhou, Yanjiao et al. “Biogeography of the ecosystems of the healthy human body” Genome biology vol. 14,1 R1. 14 Jan. 2013, doi:10.1186/gb-2013-14-1-r1
S. Manfredo Vieira, M. Hiltensperger, V. Kumar, D. Zegarra-Ruiz, C. Dehner, N. Khan, F. R. C. Costa, E. Tiniakou, T. Greiling, W. Ruff, A. Barbieri, C. Kriegel, S. S. Mehta, J. R. Knight, D. Jain, A. L. Goodman, M. A. Kriegel. Translocation of a gut pathobiont drives autoimmunity in mice and humans. Science, 2018; 359 (6380): 1156 DOI: 10.1126/science.aar7201
