Love & take care of these little guys because THEY are the soldiers that make up your personal army against disease!
Most people who suffer from gut-related ailments have neglected their intestinal armies through poor nutrition to the point that the little soldiers are outnumbered by the bad guys. They’ve fought a losing battle to the point of surrender…
Probiotics are live bacteria that help your immune system:
- they surround & neutralize harmful pathogens
- they populate your intestinal tract to prevent pathogens from entering your bloodstream
- they communicate with your body to make substances that neutralize pathogens
- they also help with indigestion and bloating
- they decrease levels of anxiety, depression, stress hormones and also chronic fatigue syndrome
Your gut bacteria will be negatively affected by antibiotics, stress, lack of fibre and sugar
You should drink filtered, unchlorinated water
Probiotics are commonly found in fermented foods like yogurt, sauerkraut & dietary supplements
- Amazake is a japanese beverage made from fermented rice
- Kefir is a European drink made from fermented cow’s or goat’s milk with yeast and lactic acid
- Kimchi is korean sauerkraut made from fermented veggies
- Kombucha is a drink made from tea, sugar, bacterial agents and yeast
- Miso is made from fermented soybeans combined with grains
- Red is mostly soybeans with longer fermentation and good for hearty soups, stews and rice dishes
- White (or Blonde) is soybeans and rice: good for salad dressings, sauces or mixed with mayo for a sandwich spread
- Yellow is soybeans and barley: good for light soups, marinades and glazes
- Natto is fermented whole soybeans good for mild rice dishes, soba noodle salads and sandwich spread
- Rejuvelac is a fizzy, tart drink made by covering sprouted quinoa, soft wheat kernels or rye for 2 days and keeps in the fridge for about 1 week
- Sauerkraut is fermented live, shredded cabbage and salt (not the pasteurized, pickled sauerkraut) good in burgers, salads, hot dogs, meat dishes and tacos
- Sourdough has bacteria inside that calms intestinal inflammation – look for gluten-free options
- Tempeh is fermented cooked soybeans
- Unprocessed cheeses like Feta, Gouda, Havarti, Mozzarrella & Ricotta contain lactic acid-producing bacteria which are beneficial
- Yogurt: avoid added sugar and make sure it contains active or living cultures
It’s best to add any probiotic food to your dish after it’s cooked as overheating will kill beneficial bacteria, just let your probiotic sit at room temperature for a while before adding to your meal
Probiotic supplements
These should have an enteric coating or microencapsulation that is both heat and acid stable to survive stomach acid in order to reach the intestine
- liquid probiotics distribute healthy bacteria all along the gastrointestinal tract but must be refrigerated or will lose potency
- take with meals or 30 min. before and with healthy fats, swallow with plant-based milk instead of water
PREBIOTICS are foods for live bacteria:
- Raw honey contains natural enzymes that act as a prebiotic
- Fibre & dandelion greens
- Inulin from asparagus, chicory root, raw garlic, jerusalem artichoke, onions, raw leeks, oats, soybeans and wheat
- Oligo fructose and Galactooligosaccharides are added to yogurts, cereals, breads, cookies, ice cream, spreads and drinks
SYNBIOTICS are probiotics and prebiotics combined together
Natural antibacterials include honey, fish oil, coconut oil & green tea