5 Tips to Maximize Probiotic Survival to the Gut
Probiotics can be a potent tool to heal your gut. They normally come in the form of tablets or capsules, but can also be present in what is called “fermented foods”.
Probiotics must enter the intestines while being alive so that they can deliver all the health benefits. There is some evidence that dead bacteria can still have beneficial impacts on our health. However, these dead bacteria are not called probiotics. The greatest health advantages are obtained when living bacteria can undertake actions such as the creation of short-chain fatty acids (SCFA) and vitamins, as well as decrease gut inflammation.
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Tip #1 — Refrigerated probiotics are not ideal
Avoid refrigerated probiotics because these bacteria are “weaker” and require storage in the cold. The majority of them will not make it to the stomach. Instead, choose probiotics that create spores or are protected by a capsule that resists the acidity of the stomach.
Tip #2 — Take probiotics without food
Take probiotics first thing in the morning before food. This is the moment where you have the least stomach acid and the stomach will be emptied faster.
Tip #3 — Feed the bacteria with prebiotics
The best way to increase the number of beneficial bacteria in the gut, as well as the probiotics you take, is to also eat prebiotic fibers. Prebiotics enter the intestines undamaged and nourish the healthy bacteria. Prebiotics are found in all fruits and vegetables. And remember, there is not just one prebiotic fiber, but thousands of different ones! Eating a variety of plants is key to getting a wide range of prebiotics.
Onion, garlic, asparagus, banana, chicory root, artichoke, wheat, legumes, flaxseeds, whole wheat, rye, and tomatoes are some examples.
Tip #4 — Eat fermented foods
Fermented foods such as yogurt, kimchi, tempeh, kefir, kombucha, and miso, also deliver probiotic bacteria. How much of these foods should you take a day to get enough beneficial bacteria? Check out this post!
Tip #5 — Consistency
Be consistent. Keep in mind that while probiotics are temporary, research has shown their health benefits for gut health, even after people stop taking probiotics pills.
Check out the BodyGutMind blog for more posts on this topic!
