WHAT ARE PROBIOTICS

Probiotics are live microorganisms that confer health benefits when consumed. 

They can be obtained through foods (sauerkraut, kombucha, kimchi, etc..) or via probiotic supplements.

HOW DO PROBIOTICS WORK?

We want to start by making it clear that probiotics do NOT recolonise the gut. What you ingest by mouth (including fermented foods) stay in your gut for a day or up to a few weeks, but eventually end up in your stools. They do not become part of your own community of gut bacteria. So when you take antibiotics, you can't simply replace what you kill by popping a few probiotic capsules. That's why we recommend taking antibiotics only when necessary.

However, probiotics still greatly influence the health of your gut bacteria and have multiple other benefits.

Here are some of the many health benefits of probiotics:

1. Compete with potentially pathogenic bacteria and fungi along the GI tract for the limited space that is available and produce anti-microbial substances that can selectively kill off potentially pathogenic bugs and fungi. In other words, they are anti-bacterial, anti-fungal and anti-parasitic.

* For this reason, it is worth taking a probiotic supplement during and after a course of antibiotics (if you really must take them), as it will prevent the opportunistic bacteria and yeast from overgrowing.

2. Promote more rapid recovery from imbalances in your gut organisms and encourage the growth of healthier microbes in your gut

3. Regulate the immune systems — this can lead to both improved immunity (less cold & flu) but also reduce overactive immune system activity (which leads to auto-immunity)

4. Produce beneficial compounds in the gut:

• Short-chain fatty acids or SCFAs (used as energy by colonocytes)
• Polyamines (help restore normal small intestinal architecture and upregulate intestinal brush border enzyme expression to help better digest food)

5. Anti-inflammatory

6. Modify gastro-intestinal transit time/gut motility

7. Decrease visceral hyper-sensitivity (one of the contributing factors of IBS)

8. Reduce leaky gut aka damage to your gut lining

9. Can help in the treatment of SIBO

10. Many more are being discovered almost every day!

FOUR MAIN CATEGORIES OF PROBIOTICS

Nearly every probiotic on the market can be organized into one of four categories. This greatly simplifies finding the right probiotic for your gut. Trying a quality formula from each categories, such as the ones included in the 'Clean Up Protocols' is the best way to figure out what works for you.

You might find that only one of these categories works for you. You might need a combination or even all four. Or you might find that you don't react well to any probiotic - and this is okay. Remember, it's all about learning what works for YOU and your unique gut.

1- Lactobacillus: well-researched, with over 500 studies. Included in most popular blends. But not well tolerated by people with histamine intolerance or MCAS.

2- Bifidobacteria: well-researched, with over 500 studies. Also included in most popular blends. Usually well tolerated and best for people with histamine intolerance or MCAS.

2- Saccharomyces Boulardii (a healthy yeast): also well-researched, with over 100 studies. May help fight candida overgrowth. Has also been shown effective against parasites such as amoebas, giardia and Blastocystis hominis (great to prevent traveler's diarrhea). It has also shown to help clear H.Pylori. However, some people with mold illness cannot tolerate it at first.

3- Soil-based (aka spore forming bacteria or bacillus species): Not as well researched, but shows great results in clinic. Many people have had amazing results with MegaSporeBiotic (similar to Just Thrive), which is the one we recommend as part of our Clean Up Protocols. May help heal leaky gut and tends to be well tolerated, including by people with histamine intolerance and MCAS.

PROBIOTIC STRAINS FOR GUT HEALTH

For each probiotic category, there are many different strains. The strain is usually the number added at the end, such as lactobacillus plantarum 299v.

Knowing the strain can be of value if you are after a specific health benefit, but is, in our opinion, usually overstated.

Most people will do very well with a combination of a high quality probiotic (such as the ones we recommend) from each of the four main categories mentioned above, such as is recommended in the 'Clean Up Protocols'. A bit of trial and error is sometimes needed to figure out which combination is best for you, but there is no need to try every probiotics on the market.

We did want to mention a few strains that have been researched for specific gut issues which you could consider trying if you do not have success with the ones recommended as part of the 'Clean Up Protocols'. We have had success in clinic with Biogaia Protectis especially.

FOR CONSTIPATION:

Bifidobacterium lactis HN019

Decrease transit time, which is helpful for constipation caused by slow motility.

Found in various brands, including OTC brands such as Now Foods and Doctor's Best

Lactobacillus Reuteri DSM 17938

Currently only found in BioGaia Protectis.

Can reduce methane production, which is a common finding in people with constipation, especially if caused by the methane producing type of SIBO.

FOR DIARRHEA:

Saccharomyces Boulardii is the most researched for diarrhea.

PROBIOTIC SUPPLEMENT VS FERMENTED FOOD

Both are good options. However, we have found that people with severe gut issues often do best with a probiotic supplement at first, which is why we don't introduce fermented foods until later in the program, as part of the Daredevil diet.

It's also worth mentioning that people with histamine intolerance and MCAS will not tolerate fermented foods as they are very high in histamine. Once your health has improved, you will be able to trial fermented foods in very small quantity and slowly increase, depending on your tolerance.

Benefits specific to fermented foods:

• Much more variety in the type of beneficial bacteria, compared to what you get in a supplement.
• Make the food easier to digest (pre-digested food)
• Dairy: decrease lactose, increase B vitamins and free amino acids. If you are lactose intolerant, the chances are that you will be able to tolerate home-made yoghurt that has fermented for 24 hours or Kefir. We will provide recipes for those in Phase 3.
• Sauerkraut/kimchi: increase vitamin C content, contains glucarate and Indole-3-carbinol (helps oestrogen metabolism), contains polyamines (may help to heal leaky gut). If you choose to buy sauerkraut, make sure it is raw. Most sauerkraut in the supermarket have been pasteurized, which removes all of the beneficial bacteria!

Fermented foods are easy to make at home. We provide you with delicious recipes in the section 'Introducing Fermented Foods'.