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Gut health, a domain once the reserve of nutritionists and alternative therapists, has gone mainstream. The trend can be seen playing out on supermarket shelves with an explosion in the number of foods with added good bacteria and on social media, #Guttok has more than 500 million views on TikTok.
So, what is it all about, and how can we achieve good gut health? We asked an expert to find out. Dom Kristy, a nutritionist and the founder of Evolved Foods, tells us that our gut microbiome is made up of trillions of active microorganisms that help us stay happy and healthy.
When we look after our microbiome, in return, it looks after us, he says. The science between our gut and immune health, mental wellbeing and longevity is well documented, and a strong link is clear.
As a nutritionist, Kristy recommends looking at what we eat first and ensuring we are getting a balanced diet rich in fruit and vegetables and whole foods such as beans, legumes and pulses and low on ultra-processed junk food. Adding probiotics a group of bacteria-containing foods that may help our gut microbiome, and prebiotics, which supply our existing bacteria with the fuel they need to flourish to your daily routine in supplement form can also help.
Herrmann Health Products Advanced Probiotic
With a combination of seven different probiotic bacteria, including Lactobacillus, Bifidobacterium, and Bacillus strains, Hermann Health Products offers a solid combo of healthy bacteria, though only at a dose of 5.75 billion CFUs.
The lower dosage and lack of cutting edge bacterial strains means it finds itself lower in the rankings than many of its competitors.
Possibly Rich In Iron
The possibly high iron content in sauerkraut helps boost energy as it increases metabolism and blood circulation. More significantly, a study published in the European Journal of Nutrition found that the fermentation process in its preparation increases the bioavailability of iron. In other words, your body absorbs a higher amount of iron from sauerkraut than many other iron-rich foods.
Sauerkraut is finely cut raw cabbage that has been fermented. Photo Credit: Shutterstock
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How To Choose The Best Probiotic Sauerkraut: Buying Guide
When it comes to choosing the right probiotic sauerkraut, you should be assured that you are making the right choice. Understanding about the product before buying it is the most important part. Sometimes with so many options, evaluating the right choice at the right moment can be problematic. So, check out the buying guide to overcome all the hassle of finding your best solution.
How Do Antibiotics Work
Antibiotics work by either directly killing bacteria or preventing them from replicating or reproducing, thus dwindling bacteria numbers over time.
Antibiotic drugs only kill off bacterial infections in the body, which means that they arent useful for illnesses like the common cold or the flu, for example, because these are viral illnesses.
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What Foods Contain Probiotics
Most probiotics in food are created in the fermentation process. This is one of the oldest food-preservation techniques and is also why we still have beer and wine!
Foods and drinks go through a process called lactofermentation to become fermented. This is when natural bacteria feed on the starches and sugars in food to create lactic acid. This creates a perfect environment for preserving food and also promotes the production of various good bacteria species, as well as B vitamins, enzymes, omega-3 fatty acids.
Most, not all, fermented foods contain probiotics. Some dont as they go through processes that removes their probiotic powers like, baking, canning or the wine-making procedure.
Extended Bouts Of Gas
Occasional bouts of gas are normal. However, if you find that you are having a large amount of gas after eating, it might be a good idea to schedule an appointment with your doctor. There is a slight possibility that you may have a food sensitivity or allergy that you are not aware of.
Or it may be a sign that you need to have some probiotics. Your doctor will be able to help you figure it out.
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How To Get Started With Probiotics
Think you want to give probiotics a shot? Here are Dr. Crescis take-aways to help you navigate them:
Probiotics are generally recognized as safe, but theyre typically not recommended if you have a compromised immune system. Ask your physician if probiotics are right for you.
It may take some trial and error to find the probiotic that works for you. If you notice no benefits from one product after a few weeks, try a different one with a different strain of bacteria.
Probiotics may cause bloating and gas, as well as changes in your stool patterns all indications that the product is working, Dr. Cresci says.
Prebiotic foods help your good bacteria flourish. Include beans, asparagus, onions, green bananas and other fermentable fiber sources in your diet.
This article originally appeared in Cleveland Clinic Mens Health Advisor.
What Are The Signs That You Need Probiotics
Many symptoms indicate you might benefit from taking probiotics, including:
- Persistent abdominal pain or cramping.
- Excessive bloating or gas.
- Irregular eliminations .
People can sometimes improve their gut health by exercising more and eating better, so talk to your doctor before taking a daily probiotic.
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Probiology Gut + Pros And Cons
Pros
- Provides 4 powerful probiotic strains
- Contains prebiotic Fiber
- Has a special protective coating
- Shelf-stable probiotic
- 60-day money-back guarantee
Cons
- Only available from the manufacturer’s website
- Due to the high demand, there could be a short wait for restocking if the available stock sells out
How Long Does It Take For Probiotic Supplements To Work
As every person has a unique colony of bacteria in their digestive system, there is no guaranteed amount of time after which probiotic supplements will start to take effect after you begin taking them.
The strain of probiotic youre taking, the products brand, the supplements formula, and your overall health are all key factors impacting the effectiveness of probiotics and the speed with which they work.
Although some products may yield results against minor complaints such as occasional diarrhea within a few days, most people need to wait 2 to 3 weeks before experiencing significant benefits from taking the supplements. This is because the probiotic needs time to rebalance the level of bacteria in your gut and support healthy digestion.
Some people also notice symptoms such as diarrhea, bloating, and gas when they begin taking probiotics. These symptoms are a result of changes in your guts microbiome, and they should resolve themselves within several days or weeks.
If, however, you notice any persistent or serious side effects after taking probiotics, you should consult your doctor or healthcare practitioner immediately, and discontinue using any probiotic products.
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Buy The Best Sauerkraut With Probiotics:
The first thing that you should know is how to find the sauerkraut with probiotics. Sauerkraut needs to be kept at a stable and cooler temperature to keep the probiotics alive.
Keeping this probiotic-rich food at a steady and cooler temperature means that the most nutritious sauerkraut will be found in the refrigerated section of the store.
Sauerkraut in a jar or can is made with vinegar and pasteurized at high temperatures and does not have any beneficial live probiotic cultures.
In many cases, you will notice that the best quality and most nutritious sauerkraut is in a pouch or bag rather than cans or jars.
You should also pay attention to the ingredients because not all sauerkraut is good for you.
Read the label and make sure that cabbage is the first ingredient listed. Other components to look for are other vegetables, spices, and salt.
Avoid any sauerkraut that contains vinegar, sodium benzoate/sodium bisulfate, any other scientific words, and sugar.
Vinegar is a preservative, which means that the product has been pasteurized rather than allowing for the natural fermentation process.
The ingredients should be natural and straightforward. Otherwise, the product is not as healthy as you might think.
Fortunately, there are some great store-bought sauerkraut options that you can trust to have probiotics.
What Are Probiotics And Why Are They Important
Probiotic is a term that refers to foods and supplements that contain live probiotic bacteria. Also known as flora, this is a beneficial or “friendly” type of bacteria that is naturally occurring inside the gut.
The human gut is also home to less friendly types of bacteria that can slow metabolism, cause disease, and are the root cause of many health problems.
When they start using good probiotics, many people are amazed to discover some of the health issues they were having, such as rashes, insomnia, and fatigue were due to having unhealthy guts.
In addition to bacteria , the gut also contains yeasts and other microbes. Collectively, this diverse colony of microscopic life is known as the gut microbiome.
When we talk about a healthy gut microbiome or good gut health, we are not referring to a situation where probiotic bacteria have ousted the other organisms from the gut. Gut health is at its best when the gut microbiome maintains the optimum balance of the various organisms living there.
Within the confines of a healthy gut, the probiotic bacteria retains the upper hand and regulates the harmful bacteria strains. By doing this, these probiotic warriors prevent many problems, some of which may surprise you:
- Poor state of mood
These are just a few examples. There are many more. Even people who eat a healthy, well-balanced diets and get plenty of exercise can still experience poor health and loss of vitality due to imbalances in the gut.
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How We Chose The Best Probiotic Supplements
We selected the best probiotics using the following criteria:
- Vetting: All the products have been vetted to ensure that they meet Healthlines medical and business standards.
- Effective dose: All the supplements below contain at least 106 CFUs per gram.
- Ingredients: We looked for products that are made from high quality ingredients and free of artificial additives and fillers.
- Personal needs: Whether you need a specific probiotic strain or follow a gluten-free diet, we included options to suit a variety of needs and preferences.
Did You Know That Not All Probiotics Work
There is, however, more to formulating an effective probiotic than throwing some strains in a capsule.
For example: A probiotic which does not include an organic simple starch, which some call a prebiotic, almost ensures that the probiotics will have starved to death before reaching you. Including a prebiotic also greatly increases the odds that the probiotic strains in the product will establish a successful colony one that will be able to sustain itself over time.
Keep track of time: Effective probiotics will noticeably begin working within days. Usually you will notice an increase in natural energy and digestive regularity first, with healthy weight changes within two weeks.
With so many brands of probiotics on the market, how can you find the right one? Because every product claims to be the most effective, it can be hard to find the probiotic that best suits your particular needs. Luckily, thats what were here for.
Firstly, this list will ONLY include probiotics which are manufactured in accordance with cGMP guidelines.
If a probiotic was NOT manufactured in clean, regulated conditions, as per cGMP guidelines then in all likelihood it will not only be ineffective but it could be POTENTIALLY HAZARDOUS!
There are 3 factors which impact our grade of each probiotic. They are listed and explained below.
CFU this is the total count of all of the bacteria in the probiotic, VERY important because probiotics are ONLY EFFECTIVE IN ADEQUATE AMOUNTS.
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What Do Probiotics Do
Probiotics are living microorganisms that may provide health benefits when people consume them. Typically, they come in yogurt form or specifically formulated drinks and supplements. They are also available in fermented foods such as kefir, tempeh, kombucha, miso, kimchi, and sauerkraut.
Probiotics can manipulate the gut microbiome. The gut microbiome refers to the collection and activity of microorganisms, including bacteria, that reside in the gastrointestinal tract.
Dietary choices can influence the gut microbiome in helpful or harmful ways to overall health. People can add beneficial bacteria, such as lactobacilli or bifidobacterium, to their gut microbiome by using probiotic supplements or formulated foods.
Who Should Buy Probiotics
Probiotics are a great supplement for anyone who cares about their gut health, but theyre especially worth considering if you fit into one or more of the following categories:
People who have a disrupted gut microbiome after taking antibiotics. While antibiotic drugs can be very effective against infectious bacteria, they also lay waste to the healthy bacteria present in your stomach and intestines, paradoxically leaving you vulnerable to health disruptions in the future.
Taking a probiotic supplement after a course of antibiotics can help rectify this imbalance.
People with chronic gastrointestinal conditions. Probiotics are also very helpful in many people who have intestinal problems like Crohns disease, ulcerative colitis, or irritable bowel syndrome .
The mechanisms behind many of these intestinal problems are unknown, but appear to be linked both to your immune system function and your levels of probiotic bacteria.
Not only are gut bacteria populations different between people with intestinal problems and health people, but modifying the gut bacteria in people with irritable bowel syndrome or Crohns disease can lead to improvements in symptoms, which strongly suggests gut bacteria is linked to the problem.
People with an unhealthy diet. Beyond people with chronic gastrointestinal tract conditions, there is increasing recognition that even healthy people can have a disrupted gut biome as a result of their diet.
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How To Choose The Best Probiotic Supplement
The best probiotic supplement for you will depend on various factors. Consider all of the following when choosing the best option for you:
Why do you need a probiotic supplement? Some people take probiotics to find relief from diagnosed health conditions, such as inflammatory bowel disease, Crohns disease, or irritable bowel syndrome. Others take supplements to address antibiotic-associated diarrhea or regular indigestion or to improve vaginal health. Consider your needs and how each supplement will meet them.
How is this supplement stored after opening? Some probiotic supplements are shelf-stable, so they dont lose potency after opening. Others must be put in the refrigerator after opening to keep the bacteria alive. Consider your daily lifestyle and whether you have access to cold storage.
What is the CFU count per serving? Look for supplements with at least a one-billion CFU count per daily serving for the most effective supplements.
Naturewise Womens Care Probiotics At A Glance
Strains:Bifidobacterium lactis, Lactobacillus acidophilus, Lactobacillus fermentum, Lactobacillus plantarum, Lactobacillus reuteri, Bifidobacterium bifidum, Bifidobacterium breve, Streptococcus thermophilus
CFU count: 6 billion
- Type: vegetarian capsules
This probiotic blend provides 12 strains chosen specifically to reflect the natural diversity in the gut and restore digestive harmony.
It also contains probiotic strains, including Lactobacillus reuteri and Lactobacillus rhamnosus, that may help enhance the health of the vaginal microbiome .
Ideally, this product should be refrigerated to maximize its shelf life. It can also be stored in a cool, dry place at 77°F or below.
Though this product is not third-party tested, Renew Life notes that its supplements are produced in facilities that adhere to CGMPs.
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Adjustment Periods And Side Effects
How soon you see changes depends on why you are taking the probiotic. If you are taking a probiotic just to maintain your current health, you may not feel any changes, but that doesnt mean it isnt doing anything.
Because probiotics are considered a dietary supplement, their side effects are usually minimal. You may feel slight stomach discomfort unless you are immunocompromised or very sick. Probiotics are low risk, high yield, and for some people, it could help quite a bit, says Greenwood.
Do You Need To Take Probiotic Supplements
If you suffer from chronic constipation, diarrhea, or other gastrointestinal distress and your physician recommends taking something, says David Poppers, M.D.,Ph.D., a gastroenterologist at NYU Langone.
Everyone else can save their money, because theres no evidence that probiotic supplements offer any benefit to already healthy people, says Gilbert
The research is “in the pipeline,” but it’s “not there yet,” says Doerfler.
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Best Probiotics With Antibiotics
There are a lot of myths floating out there about whether or not to take probiotics during an antibiotic course. The argument goes a little something like this: Im taking an antibiotic that kills bacteria why would I take a probiotic? Wouldnt my antibiotic just kill the probiotic?
The answer is that probiotic supplements during antibiotic treatment has been shown to reduce the severity of antibiotic-associated diarrhea. So even though your antibiotics might kill off some of those good gut bacteria, probiotics still reduce the negative side effects of antibiotics.
Heres a list of the most researched and effective probiotic supplements for reducing the incidence and severity of antibiotic-associated diarrhea. These are some of the best probiotic supplements on the market.
- Saccharomyces boulardii biocodex is found in the Florastor brand probiotic and helps to prevent C.diff infections and even helps those who tend to have recurrent C.diff infections. . This strain does not need to be refrigerated, so its very easy to buy saccharomyces boulardii online.
- Visbiome has also been shown to reduce the incidence of antibiotic-associated diarrhea. Note that if you buy Visbiome online, you should choose a retailer that ships it refrigerated.
- Lactobacillus rhamnosus GG has been shown to reduce the occurrence of antibiotic-associated diarrhea, as well. Like Florastor, its easy to buy Culturelle online since it does not need to be refrigerated.
