"Biotic" means bacteria.
"Probiotic" means: "pro-bacteria".
So therefore if someone asks you: "are you getting enough probiotics?" they mean: are you eating enough foods that support balanced bacteria growth in your gut?"
Benefits of bacteria ..
IMMUNE SYSTEM:
They fight pathogens, other invading bacteria, viruses, and prevent food poisoning, sickness and infection. As our society grew we began to sanitize everything in an effort to stay clean, however we are now learning the importance of keeping balance versus wiping everything out.
-->When was the last time you took antibiotics? Do you get food poisoning? Have gassy digestion? A sudden rise in allergies? These can be signals of an imbalanced microbiome.
DIGESTION:
Bacteria activate enzymes and balance our pH to regulate our digestive processes. Bacteria prevent gas, bloating. On the flip, they can create these imbalances if we do not keep them in balance, such as in the case of candida overgrowth.
-->How do you feel after eating carbohydrates? How often do you drink alcohol? Does your digestion feel strong or irritated?
ABSORPTION:
Bacteria convert vitamin K & vitaminB12 into usable form, therefore improving energy and maintaining bone density. This also means if we do not have the appropriate balance of bacteria in our colon, our body is unable to absorb and use these vitamins- meaning this can be a reason for recurring deficiency.
-->How many bones have you broken? Do you have arthritis? Osteoporosis? Low energy? Low iron? Low B12? Incorporating probiotics foods like whole milk yogurt, kombucha, fresh sprouts and raw unpasteurized apple cider vinegar are supportive of healthy microbiome and therefore I would expect higher nutrient levels in the body to follow.
DETOX:
Bacteria detoxify unneeded waste from the surface of our internal and external membranes.
-->Do you move your bowels every day? Have acne?
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Bacteria is needed for the absorption of our vitamins / minerals, energy levels, hormones and immune system.
HOW TO BUILD A HEALTHY MICROBIOME
To gather exposure to a natural bacteria balance, ensure your environment is as natural as possible. Use natural cleaning products and try burning sage in the air.
Bacteria can be found in artisanal products that are handmade and not mass produced. Why? Mass produced products are commonly refined and fortified, they are pasteurized, radiated and processed to prevent bacterial growth and therefore maintain the longest shelf life for stores.
Eat food fresh from the source: like garden, farm, farmer's market, sprouted at home and homemade. The longer food travels from being picked/harvested, the more nutritional value is lost. Food in supermarkets can be sprayed with chemicals to preserve on the shelf/prevent molding.
Walk barefoot outside: take a long romantic walk on the beach.. or putter through the garden without your shoes. Grounding yourself with the earth and breathing fresh air is superior to taking the best supplements.
Cuddle with an outdoor pet, play outside, get dirty. Increasing exposure to natural organisms is beneficial to our own microbiome.
Drink and eat naturally fermented foods. Try making homemade fermentables. Garnishing meals with living, enzymatic foods is a simple way to boost digestion, expand flavour profiles and increase the body's ability to assimilate nutrients.
Consume a probiotic supplement from your local health food store. Look for products that contain a wide spectrum of bacteria.
Healthy tips I use around my home:
Swap out pasteurized products of the artisanal unpasteurized brand or make them at home. Foods like pickles, sauerkraut, ketchup, mustard, pasta sauce, honey, soy sauce, beer, wine, can be made and preserved naturally.
Garnish meals with living foods. Here are some examples: garnish a meal with a side of spicy yogurt, drizzle with a dressing made with apple cider vinegar, eat whole milk yogurt with unpasteurized honey, top a meal with fresh sprouts, add homemade pickles to your hamburger. As we slowly incorporate living foods on a daily basis we will notice an overall improvement with our health and digestion.
Top PRObiotic foods- these foods contain bacteria and enzymes:
Yogurt / kefir
Fresh sprouts
Pickled veggies
Kombucha
Unpasteurized apple cider vinegar
Unpasteurized honey
Unpasteurized tamari
Fermented miso paste
Top PREbiotic foods- these foods contain nutrients and fibre needed for bacteria to survive in our digestive system:
Fresh fruits and vegetables, both raw and cooked. Fruits & veggies contain colourful nutrients, and fibres bound with water to support digestion all the way through our system. As we cook fruits and veggies the fibres soften and break down- so keep this in mind, incorporating both raw and cooked foods for balance.
Nuts and seeds, nut and seed butters & pastes.
Ground fresh seeds like ground flax seed, try adding this to yogurt with fresh honey and some nuts. Chia seeds are another type of seed, like flax seed, that absorb and coagulate water.
Sprouted and fermented legumes and grains, such as fresh sprouts, fresh unbleached flours, sourdough, consumed with quality protein sources like pastured raised meats bring this list into a well-rounded diet.
Samantha
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