A salt water flush is a simple type of colon cleanse that involves nothing more than drinking water mixed with salt. If done correctly, your body won’t be able to absorb the salt water and it will all come right out the other end. That means that it’ll go through your entire GI tract, flushing out some nasty toxic buildup along the way. The salt water flush is effective, cheap and safe. That’s why many consider it to be the best natural colon cleanse.

Why Do A Salt Water Flush?

You should consider trying a salt water flush if you’re experiencing constipation. This is one of the best ways to get things flowing, so to speak.

Other people who would benefit from a salt water flush are those on a long-term detox or cleanse that involves consuming zero fiber.

People on a juice fast, for example, are not intaking the fiber from the fruits and vegetables they’re consuming. That can make it difficult to poop in the later stages of the fast. Fortunately, a salt water flush is one quick way to fix that!

Of course, those who are neither constipated nor undergoing a juice fast can still benefit from a salt water flush. The colon is susceptible to toxic waste build up, and a flush can help the body get rid of some of it. Many have also reported significant benefits like weight loss.

Remember, the gut is like the body’s second brain. Colon health is especially important for the strength of our immune system and our overall health. That’s why a natural colon cleanse like the salt water flush can be beneficial from time to time.

Isn’t Salt Bad For Me?

It should be clarified that a salt water cleanse must be done with high quality sea salt. You should never attempt it with the type of processed stuff you might sprinkle on your eggs at the local diner!

Sea salt and table salt are two very different things. The bad rap that salt gets is thanks to the latter, due to processed table salt’s association with high blood pressure. Sea salt, on the other hand, is very rich in minerals such as magnesium and calcium.

It can also help with muscle inflammation, sore throats and can even work to balance your pH. (1)

I personally use fine ground Celtic Sea Salt and have had great results with it. I have little personal experience with other brands, but aside from ‘Celtic Sea Salt,’ other varieties like ‘Himalayan Pink Sea Salt’ are also popular choices.

As long as it’s all-natural sea salt that contains no iodine, you should be fine.

Is it Safe? What Happens if it Fails?

Sometimes a salt water flush may not work due to an incorrect amount of water, not enough salt, or taking too long to finish the concoction. If that happens, you may feel bloated for the rest of the day, and also frustrated that you drank some nasty tasting water for no reason! But can consuming all that salt cause you harm?

Drinking a liter of salt water is not something you’re going to be doing all the time. Therefore, your body should be fine handling the extra sodium. Assuming you’re using all-natural, high quality sea salt, the high sodium intake will be balanced out with beneficial minerals.

Aside from bloating, another potential symptom of a failed attempt is nausea. In some more extreme cases, some people may even vomit the salt water back out. Therefore, you should attempt your first salt water flush on a day without any important plans.

Even with the potential drawbacks and unpleasant taste, the salt water flush is still considered by many to be the best natural colon cleanse. We don’t always know what’s in the laxative teas we buy at the store and some people suffer from negative side effects after drinking them. But we do know exactly what’s in our salt water – sea salt and water!

Of course, if you have any serious questions or concerns, it’s best to contact your physician.

How to do a Salt Water Flush: The Basics

For best results, mix 2 teaspoons of sea salt with one liter of water. I know what you’re thinking: “I can barely even chug down a liter of plain water.” But if you really want to experience the benefits of the cleanse, you just gotta do it. Due to the bad taste, many people add in some lemon juice.

Frequently Asked Questions:

What Kind of Water Should I Use?

Natural spring/mineral water or filtered water is best, of course. Many people recommend warming the water up a little bit before adding the salt. Not to a boiling hot temperature but just warm. Personally, though, I always just drink it with room temperature water and most of my attempts have been successful.

How Fast Do I Need to Drink It?

Drink it within a couple of minutes for best results. Mike Olaski from The Master Cleanse recommends 5 minutes or less. He even suggests trying to drink the whole thing in one gulp if possible, but it’s very difficult for most people to do that without gagging. (2)

Ever go swimming in the ocean and get water in your mouth? Well, that’s basically how it’s going to taste, but this time you’re trying to drink the stuff on purpose! As the taste is pretty unpleasant, the quicker you drink the salt water, the less time you’ll have to think about how bad it tastes.

There have been times where I really couldn’t finish those last couple of sips but had a successful flush anyway. Just try to drink as much of the liter as you can.

When Should I do it?

Do it in the morning after you wake up. The reason being of course, that your stomach will be empty. Trying a salt water flush with food still digesting in your stomach is usually not a good idea.

This is just my personal way of doing it, but after drinking the salt water, I wait around until the first movement. After that, I’ll prepare my morning coffee which eventually helps the rest come out.

What Should I Expect?

Generally, most people have the urge to poop between 20 minutes to one hour after drinking the salt water. If over an hour has already passed and you still don’t feel like you have to go, this was probably an unsuccessful attempt. You’ll likely experience some bloating but as mentioned above, even unsuccessful salt water flushes are pretty safe.

Assuming your flush is successful, different people will likely experience different results. Some people report multiple movements for a couple of hours before things go back to normal.

In my own experiences, the movements are usually more spread out. For example, one movement around thirty minutes after drinking the saltwater, and then not much activity until a couple hours later.

Since you don’t quite know how your body’s going to react, it’s best to try your first saltwater flush on a weekend or on a day where you don’t have to do much until the afternoon.

Or, at least be in a situation where you can have easy and frequent access to a toilet. Remember that a fart could very well turn out to be something more! Always head to the bathroom and sit down just in case.

What Kind of Movement Should I Expect?

Without getting too graphic, I usually experience the salt water coming right back out of my body as liquid. Later in the day after I eat something, I may get a mix of more solid poop with some of the salt water that was still left over in my body.

Some people report solid and very large movements during their flush, as if a bunch of gunk really had just been scraped out of their GI tract. I have also experienced solid movements a couple of times but nothing as dramatic as others have claimed online.

Remember, everyone is different.

How am I Going to Feel Afterward?

As unpleasant as the saltwater tastes, and as annoying as it can be to wait around for everything to come out, there is one thing I love about the rest of the day after my flush.

It’s hard to describe, but you know how your muscles feel soft and relaxed after a good massage? How tension that you didn’t even realize was there before is now gone? That’s how my stomach feels for the rest of the day after a salt water flush.

How Often Should I Do It?

Some people like to try doing a few in a row just to make sure all the gunk is really getting eliminated from their system. Above, I mentioned my experience with unpredictable and somewhat spread out movements, which is why I only do flushes occasionally on days with free mornings.

A salt water flush is not something you’re supposed to be doing every day. If you do it too often you may really start to experience the negative effects of too much sodium in your system.

Furthermore, doing too many flushes in a short period of time can be too harsh on your stomach and important gut bacteria.

Conclusion

Whether or not you’re suffering from constipation, a saltwater flush can still be beneficial even if you’re just curious about it. It’s easy and cheap to try, and can leave you feeling both cleansed and relaxed. It’s even believed that various cultures around the world have been using this method for centuries. A salt water flush is truly the best natural colon cleanse.

Sources

(1) https://draxe.com/salt-water-flush/

(2) https://themastercleanse.org/salt-water-flush/

The post The Best Natural Colon Cleanse: The Salt Water Flush appeared first on Holistic Health for Life.

What is Apple Cider Vinegar?

You’ve surely heard of both apple cider and vinegar. But what exactly is apple cider vinegar? Well, first, apple juice is required to make apple cider. Unfiltered apple juice (complete with pulp intact) is left to ferment, resulting in cider. Then, that cider is left to ferment again, which turns it into vinegar. During the fermentation process, bacteria turns into what’s known as acetic acid, which gives ACV (and vinegar in general) many of its health benefits.

Basically, vinegar can be produced from any type of fermentable carbohydrate. So why use apples? Because included in apple cider vinegar is what’s known as the “mother,” which makes ACV even healthier than other types of vinegar.

The Mother

During a slow fermentation process, the bacteria of acetic acid grows on top of the liquid surface. The “mother” of vinegar is the combination of acetic acid bacteria and yeast which accumulates during this process. (1)

It actually looks kind of gross, though, so why leave it in? Because the mother is full of good bacteria and beneficial enzymes, which can improve one’s health in a way beyond what you can get from simply eating an apple. (2)

The murkier your apple cider vinegar is, the better. The mother can only form if the vinegar is unfiltered and unprocessed. That’s why, as we’ll go over further down below, the best apple cider vinegar is undoubtedly the kind sold raw. (3)

Now that you have a better idea of just what apple cider vinegar is, let’s go over five fantastic benefits that it has to offer. As we’ll outline briefly later on, though, there are even way more!

At the end of the article, we’ll go over the best apple cider vinegar to look for, and which kinds to skip.

Five Fantastic Benefits of Apple Cider Vinegar

1. Apple Cider Vinegar Helps Control Diabetes

Apple cider vinegar has been shown to regulate blood sugar levels in diabetics. In one study conducted by Arizona State University, test subjects who consumed apple cider vinegar with their meals saw reduced glucose levels by as much as 34%! And taking ACV at night can even result in lower blood glucose levels the next morning. (4, 5)

But why does it work so well? One theory is that the acetic acid in apple cider vinegar may prevent complex carbohydrates from completely digesting and breaking down into sugar. The end result, of course, would be less sugar floating around in the bloodstream. (3)

There’s still, however, a lot of research waiting to be done – a crazy thought considering that the diabetes industry, estimated to be worth around $250 billion, cannot take the time to look deeper into a potential remedy that only costs a few dollars!

2. Apple Cider Vinegar is an Appetite Suppressant

Apple Cider Vinegar has recently become wildly popular in the fitness and weight loss community. Many claim (myself included) that ACV works as a useful appetite suppressant. Some take it before a meal to prevent themselves from overeating, while others might take it when they’re done eating for the day and want to subdue hunger pangs.

The reason for this may be the way that ACV’s acetic acid acts when it enters the digestive system, giving a person an increased sense of satiety. Again, there’s still a lot of “official” research waiting to be done, but with ACV as cheap as it is, there’s no harm in trying it for yourself. (6)

Apple cider vinegar can also help control those pesky sugar and refined carb cravings. As mentioned above, this is likely due to its ability to regulate blood sugar.

In a recent article, I wrote about the numerous benefits of intermittent fasting. It turns out that ACV is a perfect companion for intermittent fasters, as the vinegar itself is nearly calorie free. It has just around 3 calories per serving, which is not enough to trigger an insulin spike.

Therefore, you can take advantage of its appetite suppressant qualities to help you get through your daily fasting periods. Furthermore, as we’ll go over below, it’s great for the gut and is even touted as a beneficial digestive aid.

Note: Be careful about adding honey or other sweet beverages to your ACV when consuming it in your fasting state, as these could potentially reset the clock on your fast.

3. Apple Cider Vinegar Helps Regulate pH Levels

Like all vinegars, apple cider vinegar is considered to be acidic. Foods that are acidic have a pH level of under 7, while anything alkaline has a pH above 7. ACV’s pH level, for example, is somewhere between 3 and 5%. (7)

The blood, on the other hand, must always maintain a pH balance of between 7.35 and 7.45. The body works very hard at maintaining this balance, and will even extract resources from other organs in order to balance blood pH.

(It’s important to note that different parts of the body have different pH levels – for example, the stomach must be acidic in order to break down foods. But a balanced blood pH is especially important for the body to survive.)

Proponents of the Alkaline Diet say that eating more alkaline-forming foods is highly beneficial, because it allows the blood to maintain a healthy pH level on its own without much extra effort by the rest of the body. This frees up many resources for our body to fight off disease or regulate other bodily systems.

So where does apple cider vinegar come in? A person on the alkaline diet may instinctively avoid ACV due to its acidic nature. However, just because something is acidic doesn’t mean it can’t be “alkaline-forming.” Citrus fruits, for example, are acidic, yet have an alkalizing effect on the body when consumed. According to a number of sources, such as the web sites Healthy Bliss and Superfoodly, ACV works in much the same manner. (7, 8)

To sum it up, apple cider vinegar is alkalizing, promotes healthy pH levels, and is perfectly compatible with the Alkaline Diet – all good things!

Note: Some uses for ACV involve applying it topically, as it’s been known heal wounds and sunburns. Be cautious, though, because the vinegar is still very acidic on its own.

4. Apple Cider Vinegar is Great for the Gut

As apple cider vinegar comes from apples, it works as a prebiotic. Prebiotics are foods which help nourish the good bacteria already present in your gut. If you’re unfamiliar with the topic of gut health, bacteria and the immune system, you can learn more here. Essentially, having an adequate amount of “good bacteria” in our guts is highly important for our overall health and wellbeing.

The type of prebiotic found in ACV is known as pectin, which helps strengthen helpful bacteria while ridding the gut of harmful pathogens. It may even be the pectin that aids in both the appetite suppressant and blood sugar-regulating qualities of ACV that we mentioned above.

But wait, there’s more! It turns out that ACV is both a prebiotic and a probiotic! When ingesting a probiotic, you’re actually introducing brand new helpful bacteria to your microbiome.

A 2016 study found that the mother in ACV contains 5 kinds of living, beneficial strains of bacteria: oenococcus, acetobacter, gluconobacter, komagataeibacter and lactobacillus. (7, 9)

It’s still hard to say whether apple cider vinegar works as well as other fermented probiotic foods, such as kimchi or kombucha, but there’s no denying that it’s good for your gut in a number of ways.

5. Apple Cider Vinegar is Good for Heart Health

Apple cider vinegar is also good for the heart! Studies done on rats in 2008, for example, have shown that ACV is able to lower cholesterol levels. Cholesterol in itself is not necessarily bad, but high levels of it can clog the arteries, forcing the heart to pump harder than it needs to. The same rats from the study also showed lower triglyceride levels as well. (1)

Additionally, apple cider vinegar is known to contain polyphenols, compounds which help fight against disease and oxidative stress. Polyphenols can reduce the threat of cardiovascular disease by healing the heart and by fighting free radicals.

Most studies on ACV in particular have been conducted on animals. However, a study on humans in relation to heart health was conducted in Japan with just regular vinegar. Regular vinegar, of course, lacks the added benefits of the mother that you get with ACV. But it still contains acetic acid, from which many of ACV’s beneficial properties are derived. (10)

And the end result? Triglyceride levels, cholesterol and blood pressure were all reduced in the human test subjects! If you know someone suffering from heart-related issues, it would be wise to introduce them to apple cider vinegar.

Even More

These are just 5 of many benefits that apple cider vinegar has to offer. We will likely do another followup article in the near future, but a few of the other benefits of ACV include:

• It helps kill harmful bacteria like salmonella and e.coli
• Apple cider vinegar contains potassium, a vital mineral and electrolyte
• ACV helps the body better absorb iron, a nutrient in which many around the world are deficient
• It can help soothe a sunburn. Rather than drink it, add a cup or so to a bathtub filled with water
• Vinegar, in general, has been used for healing wounds since the time of Hippocrates
• ACV can even be used as a cleaning solution
• Gargling with apple cider vinegar and warm water can help soothe a sore throat
• Apple cider vinegar can help remove warts, control candida overgrowth and still so much more!

What is the Best Apple Cider Vinegar?

When shopping for apple cider vinegar, you want to look out for a couple of keywords: raw, unfiltered, and mother. If the label doesn’t include these words, and just says something like “organic” or “natural,” avoid it. That generally means you’ll want to stay away from ACV produced by major food brands like Heinz.

Now which brands to look for? The undisputed king of raw and unfiltered ACV, which virtually everyone seems to vouch for, is the vinegar sold by Bragg. You can order it from places like Amazon or the Vitamin Shoppe for just a few dollars a bottle. (The price seems especially high on Amazon for some reason.)

For the record, at the time of writing, Bragg is the only brand that I have any experience with. There are, however, several more products out there that come with the mother:

• Dynamic Health: Apple Cider Vinegar With “mother”
• plnt: Organic Apple Cider Vinegar With Mother
• And there’s even another variety by Bragg which contains honey!

How to Drink Apple Cider Vinegar

After all the talk about health benefits and which brand to buy, you’re probably still wondering exactly how you’re supposed to consume apple cider vinegar. I was pretty confused myself before I first tried it. Luckily, Bragg has some useful information on the back of their label.

Their “Bragg Organic Vinegar Drink” is made with 1 to 2 teaspoons of ACV in an 8 oz. glass of water. As a sweetener, they recommend raw honey, maple syrup or Stevia.

For awhile, I drank ACV mixed with honey, which tasted great. But as I got more intermittent fasting, I experimented with no added sweetener at all. And to my surprise, I liked the taste! I personally have no problems drinking apple cider vinegar together with nothing but water, though that may not be to everyone’s liking.

Here are a few more ideas from around the web:

• ACV with honey, lemon and garlic: great for colds and congestion (Everyday Roots)
• ACV with honey, lemon and ginger: Get a vitamin C boost while warming yourself up in the winter! (Gnowfglins)
• ACV berry mix: Combine apple cider vinegar with a powerful combination of antioxidant berries and tasty almond milk (Lisa Douglas)

There are plenty more ways to enjoy apple cider vinegar, so get creative! Or keep it simple like me, and just drink it with water.

Potential Side Effects

As mentioned above, apple cider vinegar is acidic until it reaches the digestive tract. Therefore, it could potentially damage things like tooth enamel or burn the throat. It may also cause indigestion if you drink too much. That’s why you should always be sure to dilute it with an adequate amount of water, and gradually build up your tolerance if you’re still new to it. (11)

How Much Should I Drink?

Generally, you should be fine with up to three teaspoons a day, three times daily. Some people gradually get used to it and end up drinking quite a bit more per day. There doesn’t seem to be a general consensus of just how much would be considered harmful, but always take it slow and stop if you experience any symptoms or side effects.

Conclusion

If you’ve always been curious about apple cider vinegar but haven’t yet given it a try, hopefully you have a better understanding of what it is and how it can help you. And if you’re already familiar with this miracle cure-all, maybe you learned some new ways in which you’ve already been benefiting your body all along. While Bragg is generally considered the best apple cider vinegar out there, don’t be afraid to experiment with other brands, as long as they contain the “mother.” And if you have any suggestions on new ways to enjoy ACV, feel free to leave a comment!

Sources

(1) https://www.thedrswolfson.com/apple-cider-vinegar-heart-health/

(2) https://yurielkaim.com/health-benefits-of-apple-cider-vinegar/

(3) https://articles.mercola.com/apple-cider-vinegar-benefits-uses.aspx

(4) https://care.diabetesjournals.org/content/27/1/281

(5) https://care.diabetesjournals.org/content/30/11/2814.full

(6) https://www.rd.com/health/diet-weight-loss/apple-cider-vinegar-weight-loss

(7) https://www.superfoodly.com/health-benefits-of-apple-cider-vinegar-uses/

(8) https://healthybliss.net/benefits-of-raw-apple-cider-vinegar/

(9) https://www.ncbi.nlm.nih.gov/pubmed/26897250

(10) https://www.ncbi.nlm.nih.gov/pubmed/19661687

(11) https://www.express.co.uk/life-style/diets/886494/weight-loss-diet-apple-cider-vinegar-benefits-side-effects

The post 5 Reasons to Start Using Apple Cider Vinegar appeared first on Holistic Health for Life.

Labeled “the body’s second brain”, the gut is pivotal to the overall health and wellbeing of our bodies. About 80 % of our immune system is found in the gut, which explains why so many illnesses and even psychological issues are said to stem from poor gut health. Put simply, the key to good gut health is maintaining a healthy level of good bacteria. But there are a lot of misconceptions about how bacteria works in the body, making this a confusing topic for many. Keep reading to learn more about the importance of good bacteria and how to increase it with probiotic, as well as prebiotic, foods and supplements.

Bacteria, Your Gut and You

Have you ever gotten excited about a news story of how scientists found life on another planet? Only to sigh in disappointment after learning that all they found was some bacteria? Surely, finding bacteria on a desolate planet is not nearly as exciting as discovering an alien civilization. But there’s a reason why such discoveries are considered a big deal. It’s because bacteria is life.

It’s strange then, that the word bacteria often carries such a negative connotation. Why is this? From a young age, we hear how it’s bacteria that causes things like food poisoning, body odor and Salmonella infection. And that’s all true. But that only paints a very small picture of what these extremely important organisms do.

It’s estimated that the amount of bacteria in a human body is equal to or even greater than the amount of body cells! Every single human being hosts an estimated 40 trillion bacteria in their body, the majority of which can be found in the intestines [3]. That’s why the topic of bacteria and gut health will always go hand in hand.

Gut microbiota have quite the impact on the human body in a number of ways. Not only do they aid in the digestion of the food we consume, they are also regulators and catalysts to many of the bodily processes that go on in our digestive tracts.

Scientists have even noted what can only be described as “crosstalk” between gut bacteria and the immune system, which is why intestinal health is considered so important to our overall wellbeing.

Being the ever-adaptive microorganisms, gut microbiota are constantly changing to adapt to the new foods we ingest. This is a mechanism that allows them to decipher which foods are good for us and which foods contain harmful toxins.

Gut bacteria are responsible for the digestive distress we get sometimes when we ingest food that’s not part of our normal diet. This explains why you might get an upset stomach while traveling abroad, even when there’s no issue with food hygiene in that particular country.

But just as the good kind of bacteria is needed for so many important processes of the body, an imbalance of intestinal bacteria can result in a number of issues.

Signs of an Unhealthy Gut

An unhealthy gut is hard to ignore. Some of the signs that you may have an unhealthy gut include occasional bouts of diarrhea, sensitivities to certain foods, frequent autoimmune diseases and skin disorders such as psoriasis and eczema.

However, what you may or may not know is that depression, anxiety, and a few other psychological disorders stem from poor gut health. An unhealthy gut has also been linked to ADHD, memory impairment and brain fog [4].

Prebiotics and Probiotics

You might have noticed that certain foods and supplements get categorized as either prebiotic or probiotic. But what do these mean and how do they differ? As the two words sound similar and are also related to the amount of good bacteria in the gut, this aspect of gut health often throws a lot of people off.

To put it simply, prebiotics help nourish the good bacteria already present in your gut. When you take a probiotic, you’re actually introducing brand new helpful bacteria to your microbiome.

There are two main strains of probiotics: Lactobacilli and Bifidobacteria.

Lactobacilli helps the body break down lactic acid and better absorb minerals. This type of good bacteria is found naturally in the small intestine, vagina and inside the mouth. On supplement packaging, it’s often abbreviated by an L, followed by the name of the specific strain.

Bifidobacteria, on the other hand, not only helps control bad bacteria in the body but also strengthens the immune system. Bifidobacteria is abbreviated by a B, also followed by the name of the strain. (9)

Different strains of either Lactobacilli and Bifidobacteria can be taken for different purposes, though many probiotic supplement products contain a combination of various strains.

But the question remains: Should we be consuming prebiotics, probiotics or both?

Consuming prebiotics and probiotics together is a great idea, as the prebiotics provide helpful support for the new bacteria you’re introducing to your body.

If you’re suffering from symptoms of an unhealthy gut, then consuming prebiotics alone is not going to do you any good, because your problem is a lack of sufficient helpful bacteria. Taking probiotics alone is also fine. If you’re already eating a healthy diet, you’re no doubt getting plenty of prebiotics naturally without even realizing it.

We’ll go into more detail below, but generally speaking, prebiotics are present in fruits, certain vegetables and legumes. Probiotics, on the other hand, are found in fermented foods and drinks like sauerkraut, kimchi and kombucha.

How to Boost Good Bacteria & Improve Your Gut Health Naturally

The good news is that it’s fairly easy to maintain good gut health. A lot of it simply comes down to our food choices. Just as poor eating habits result in poor gut health, the right food choices will increase the amount of good bacteria in the digestive system, consequently improving our overall health.

Here are some of the things you can do to ensure good gut health:

Cut Down Your Intake of Refined Sugars

As bad as refined sugars are on the general health of your body, they also wreak havoc on your digestive health when consumed in excess. Both artificial sweeteners and refined sugars promote the growth of disease-causing bacteria such as Clostridium, while also killing off good bacteria that your digestive system depends on to do its job.

Studies conducted on mice and humans showed that blood sugar levels can rise dramatically simply due to a change in the gut microbiota [3]. The lack of flora balance within your gut has been linked to problems such as weight gain, abdominal inflammation and hormonal imbalance [1]

If you have a sweet tooth and really struggle with cutting out certain foods, be sure to check out this article to learn more about healthy alternatives. Interestingly, some people report that regular kombucha consumption naturally diminishes their sugar cravings over time.

Adopt a Plant-Based Diet Rich in Prebiotic Foods

Eating plenty of fruit every day can enhance the health of the bacteria in your gut, thereby improving the overall state of your digestive system [2]. The fiber contained in most fruits is an added bonus, since harmful bacteria can feed on remnants of our meals that didn’t get properly digested.[3]

Fruits and vegetables also contain plenty of nutrients that the body’s microbiota need to thrive. As we went over above, certain fresh fruits and vegetables are among the best sources of prebiotics, offering a sturdy support system for the good bacteria already in our system.

Below are some of the best sources of prebiotics that you can start integrating into your diet.

Common Prebiotic Fruits & Vegetables:

• Artichokes
• Asparagus
• Avocado
• Bananas
• Legumes
• Onions
• Peas
• Spinach

Eat Probiotic-Rich Fermented Foods

The best way to increase the amount of good bacteria in your body is to eat fermented foods. When researching probiotics, you’ll likely come across yogurt, cheese and kefir as the best probiotic sources. In fact, these foods are both prebiotic and probiotic. However, there are a lot of drawbacks to dairy, which you learn a little more about here. Alternatively, let’s focus on some great non-dairy probiotic sources, of which there are plenty.

Kimchi:

If you’re a fan of Korean, or even Japanese cuisine, you may already be familiar with kimchi. Kimchi is essentially fermented cabbage that’s mixed together with Korean radishes and chili powder. In addition to its probiotics, kimchi is also high in fiber and digestive enzymes.

You should be able to find kimchi in the Asian section of your local supermarket. Or, you could just buy sauerkraut, which essentially has the same benefits.

Kombucha:

Kombucha is booming in popularity these days, and it’s surely one of the best ways to get good bacteria in liquid form. But even if you’ve tried kombucha and liked it, not everyone is completely sure what kombucha really is.

Kombucha is essentially fermented black tea and has its origins in East Asia. It’s produced by mixing an active starter culture of bacteria and yeast together with sugar and tea. The mixture is then set to ferment for about 10 days, during which the sugar gets consumed by the starter culture. It’s a little bit complicated, but at least it’s tasty!

The fizzy drink is a great source of vitamin C and various B vitamins and is overall helpful for digestive support. Kombucha is also often mixed with chia seeds, an amazingly nutritious superfood.

While you can make your own at home, kombucha’s recent popularity means that it’s also really easy to find at grocery stores these days. Or, you can even easily order kombucha online.

Coconut Kefir:

This is a great non-dairy alternative to traditional kefir that still contains various strains of probiotics. Instead of using milk like normal kefir, coconut water makes for a great substitute. It aids in digestion, boosts the immune system and is even a decent source of potassium. But how can you get your hands on some?

Like with kombucha, kits are available for you to make some at home. To make it, you mix the water kefir grains together with coconut water. As coconut kefir is still relatively obscure, it’s not easy to come by as a prepackaged product.

Pickles:

Pickles are probably the easiest probiotic source to come by. As a kid growing up, I had no that idea pickles were actually just cucumbers. While they look the same, they taste completely different! But it’s this pickling process that not only drastically alters a cucumber’s flavor, but also gives it its healthy bacteria content.

As the cucumbers sit for awhile in a salt water mixture or vinegar, they actually ferment in their own lactic acid bacteria. And this is what makes pickles such a good probiotic source. (6)

Some other great probiotic sources include Japanese staples like miso and natto. However, you should be somewhat cautious when purchasing soy products, especially in the West, as so much of the soy grown these days is genetically modified.

Probiotic Supplementation

If you’re not a fan of fermented foods then you might also want to consider probiotic supplementation. But with so many different strains of good bacteria, how do you know which type of supplements to buy?

Just like with other dietary supplements, they’re always going to be inferior to natural food sources because lots of the beneficial stuff in food work together as a team. Accordingly, you should consider looking for probiotic supplements that contain more than one bacteria strain.

Dr. David Williams recommends that people look for supplements with L. acidophilus, which aids in digestion and helps the small intestine, B. longum, a powerful antioxidant, and B. bifidum, which helps with the breakdown of carbohydrates and dairy. (7)

Other things you want to look out for when shopping for probiotic supplements is that they contain living and not dead bacteria. Be sure to look for an expiration date on the label. If you don’t see an expiration date at all, put it back on the shelf.

Another thing to look out for is what are known as CFU’s, or Colony Forming Units. The ideal number should be between 3 – 50 billion. For basic supplementation, the lower end of the spectrum is fine. Some argue that the combination of bacteria strains is more important than the CFU number itself. (8)

Personally, I do not have any experience with probiotic supplements, as I’m a big fan of kombucha and kimchi. But one of the highest rated products on Amazon is Vitamin Bounty – Pro 50 Probiotic. It’s on the extreme end of the spectrum, with a CFU count of 50 billion and 13 different bacteria strains! Is all that really necessary? I can’t say for sure myself, but the reviews are overwhelmingly positive.

This kind by Hermann Health Products, on the other hand, contains a more moderate 5.75 billion CFU’s with 7 different strains.

Potential Probiotics Side Effects

There generally isn’t too much to worry about in regards to side effects from probiotics. Common issues include nausea, gas, bloating or headaches. As always, consult with a professional about which type of supplementation, if any, is right for you.

Conclusion

Bacteria is a lot more diverse than we’ve been led to believe. And, it turns out, it’s actually more ‘good’ than it is ‘bad.’ In fact, we wouldn’t be able to function without the stuff! It’s prudent that we maintain healthy levels of good gut bacteria to make sure the body’s “second brain” runs as smoothly as possible. Take care of your digestive system and it will reward you with good health for years!

Sources

1. https://www.globalhealingcenter.com/natural-health/5-tips-to-restore-and-maintain-your-gut-health/
2. https://www.doctoroz.com/article/daily-happy-gut-plan
3. https://authoritynutrition.com/improve-gut-bacteria/
4. https://www.mindbodygreen.com/0-14510/10-signs-you-have-an-unhealthy-gut-how-to-heal-it.html
5. https://www.self.com/story/5-facts-that-will-convince-you-to-actually-care-about-your-gut-bacteria
6. https://www.healthline.com/nutrition/11-super-healthy-probiotic-foods
7. https://www.drdavidwilliams.com/how-to-choose-the-best-probiotic-supplement
8. https://www.up4probiotics.com/4-key-tips-choosing-probiotic/
9. https://www.healthline.com/health/prebiotics-vs-probiotics

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