The Effects Of Probiotics On The Microbiome

the-411-on-probiotics-and-the-microbiome

Plenty of science these days is showing how absolutely vital it is to have a healthy gut. People’s health and quality of life improves when the little guys inside your gut are happy. Having the right gut bacteria is has been linked to numerous health benefits, including weight loss, improved digestion, enhanced immune function, healthier skin and a reduced risk of many diseases. But how exactly can you help get your gut health back on track, and reap the benefits of a happy microbiome? One word.... *probiotics* In this article, we’ll tell you everything you need to know about probiotics - including the best probiotic supplements and how to use them as well as how to add probiotic rich foods to your diet. Let's dive in! <h4><p style="color: rgba(20, 117, 135, 1)">What is the Microbiome?</p></h4> In <a targer="_blank" href="https://www.warriormade.com/content/diet/gut-health-the-science-behind-your-second-brain/">**this article**</a>, we broke down the science behind your gut, sometimes called your ‘second brain’, and why keeping your gut healthy is so important. We’ll recap that article here if you want to keep cruising through. The term microbiome, or *microbiota* refers to the microorganisms living inside your gut. To break the word down into two components, *micro* means ‘small’ and *biome* refers to a ‘naturally occurring environment’. That might make it easy for you to remember. If you’re not up to speed on all things gut health, you might be surprised to learn that our microbiomes are home to between 300 to 500 species of bacteria that help us digest food, ward off disease, and maintain overall function. There are trillions of individual microbes in your gut alone<sup>1</sup>. Check out that article for more science behind why people’s gut health is so important (and why we call it our "second brain". <h5><p style="color: #000000">Diet and the Microbiome</p></h5> <div class="row mb-4"> <div class="col-12 col-md-5 push-md-7 align-self-center"> <img style="padding-bottom: 15px;" class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/unnamed-2.jpg" alt="Unnamed"> </div> <div class="col-12 col-md-7 pull-md-5"> How you eat may actually have the greatest effect<sup>2</sup> on the health of all the tiny little friends living inside your gut. To put it bluntly, a poor diet ruins your gut health and possibly much more. <br /><br />Processed and sugary foods are difficult for your body to digest and lack the micronutrients<sup>3</sup> needed for your body to function optimally. A lack of things like vitamins, fiber, and key minerals can lead to sickness, decreased energy, and disease. </div> </div> As you may have suspected, the opposite is also true: a good diet will improve your microbiome by decreasing inflammation and providing key minerals and vitamins. Particular to gut health, eating fermented foods is a great way to promote gut health. Things like sauerkraut, kimchi, certain yogurts, and drinks like kombucha are good examples. Fermented foods contain <a target="_blank" href="http://www.warriormade.com/digestion-support/shop/">**probiotics**</a>, which help keep our gut bacteria healthy. Basically, when you take care of your microbes, they take care of you. And one of the easiest ways to do that is to eat a healthy diet, such as the <a target="_blank" href="https://www.warriormade.com/content/diet/keto-101-a-beginners-guide/">**ketogenic diet**</a>, which help keep our gut bacteria healthy. <h5><p style="color: #000000">Keto Diet and Microbiome</p></h5> Here’s a quick rundown on the <a target="_blank" href="https://www.warriormade.com/content/diet/keto-101-a-beginners-guide/">**ketogenic diet**</a>: whole foods, healthy fats, lots of veggies, lots of quality sources of protein. When we start talking about things like veggies and quality fats, a few themes tend to emerge for people’s health: reduced inflammation, higher levels of energy, feeling full longer. These emerge in both conversation and in the science surrounding the ketogenic diet. What the science is showing is that low-carb, high-fat diets free of processed and sugary foods tend to fuel our bodies the way they need to be fueled in order to feel and look our best. The same reasoning applies to the health of our gut and microbiota. Out of the box, the keto diet comes with minerals, vitamins, and low-glycemic, non-inflammatory foods. <h4><p style="color: rgba(20, 117, 135, 1)">Leaky Gut Syndrome</p></h4> A diet high in processed and sugary foods may lead to something called ‘leaky gut’ syndrome<sup>4</sup>. You can read the science behind it if you’d like, but we’ll describe it simply here. Basically, your digestive tract is where nutrients are absorbed and food is broken down. It’s said that parts of the intestinal wall can become ‘loose’ due to chronic stress from eating inflammatory (sugary and processed) foods, causing bacteria and toxins to leak into the bloodstream from the gut<sup>4</sup>. Symptoms of leaky gut syndrome include bloating, fatigue, digestive issues, and problems with your skin. Interestingly, many of these symptoms are linked to diets full of inflammatory foods<sup>5</sup>-perhaps we have a ‘chicken or the egg’ situation on our hands. While the medical community has not officially recognized ‘leaky gut’ as a real medical issue, there is plenty of science out there to suggest it may eventually do so. <h4><p style="color: rgba(20, 117, 135, 1)">Probiotics: What Are They?</p></h4> We briefly talked about probiotics already, but we’ll tackle it a little more in-depth now. Probiotics are live bacteria strains and yeasts that are good for you<sup>6</sup>. It may take some wrapping your head around to think of bacteria as ‘good’, but that’s exactly what they are. <div class="row mb-4"> <div class="col-12 col-md-5 push-md-7 align-self-center"> <img style="padding-bottom: 15px;" class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/unnamed-3.jpg" alt="Unnamed"> </div> <div class="col-12 col-md-7 pull-md-5"> Probiotics are good for two reasons: they increase the health of good bacteria and help eliminate any bad bacteria that can make you sick. In fact, if you’re experiencing digestive issues, <a target="_blank" href="https://www.warriormade.com/digestion-support/shop/"><b>probiotic supplements</b></a> are likely the first thing your doctor will recommend. </div> </div> We could dive into the complexities of probiotics, naming individual strains like <em>lactobacillus</em> and <em>bifidobacterium</em>, but we won’t. Instead, just keep in mind that, on the whole, probiotics are beneficial to your health. Specific benefits include reversing skin conditions, improving reproductive organ health, and building strong immune systems. Certain strains of probiotics have even been shown to reverse irritable bowel syndrome and perverse side-effects of certain antibiotics<sup>6</sup>. <h4><p style="color: rgba(20, 117, 135, 1)">Probiotics and the Microbiome</p></h4> Along with things like increasing fiber intake and eating more vegetables, scientists say that taking in more probiotics can help improve your gut microbiota<sup>7</sup>. <div class="row mb-4"> <div class="col-12 col-md-5 push-md-7 align-self-center"> <img style="padding-bottom: 15px;" class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/unnamed.jpg" alt="Unnamed"> </div> <div class="col-12 col-md-7 pull-md-5"> Those little ‘communities’ inside your gut that determine the health of important things like your immune system thrive when you regularly take in probiotics. Like an actual community, all the little guys inside your gut work together to keep you healthy. Reduced inflammation, reversal of systemic diseases, and improved immunity are all benefits. </div> </div> Taking probiotics is simple, and you have options. You can make an effort to more regularly consume fermented foods like kimchi, sauerkraut, kombucha, and kefir, or you can use supplements. We’ll talk about the latter in the next section. <h5><p style="color: #000000">Are Probiotics Ever Bad for You?</p></h5> One thing to keep in mind about probiotics is that they are not *essential* for your health, in that our body already has good and bad bacteria regardless of any supplementation. For most people, though, probiotics are safe to take and generally health-promoting. You might experience some minor digestive issues like stomach cramps or bloating when you first start taking them, but that should pass after a few days. If you have any pre-existing immune issues, always ask your doctor before adding something like probiotic supplements to your health routine. <h4><p style="color: rgba(20, 117, 135, 1)">Probiotic Supplements</p></h4> We’ll wrap this article up by talking about <a target="_blank" href="http://www.warriormade.com/digestion-support/shop/">**probiotic supplements**</a> and also giving a little insight into supplements as a whole. The word ‘supplement’ is often misunderstood in the health and fitness world. By definition, a supplement should be something in *addition* to your diet-something you supplement your diet with. Supplements are not a magic pill or ‘Band-Aid’ that should cover up a lackluster diet or poor health choices. Instead, think of supplements as filling a few holes that are leaking water in your health ‘ship’. If you’re lacking a particular vitamin or mineral in your diet, for example, then you might consider supplementing with it. The same thing applies to probiotics. Any type of supplement, probiotic or otherwise, can’t fix your health overnight. Still, probiotic supplements offer all the same benefits (gut health, improved immunity, etc.) as sourcing them directly from fermented foods and drinks. Warrior Made has a whole line of supplement products including a <a target="_blank" href="http://www.warriormade.com/digestion-support/shop/">**probiotic**</a>. It might be a good solution for you (on top of your healthy <a target="_blank" href="https://www.warriormade.com/content/diet/keto-101-a-beginners-guide-to-keto/">**ketogenic diet**</a> and <a target="_blank" href="https://www.warriormade.com/content/exercise/">**exercise routine**</a>) if you experience digestive issues or want to increase your energy. <h4><p style="color: rgba(20, 117, 135, 1)">Wrapping Up</p></h4> It’s to our own detriment to sugarcoat it any other way: gut health is very important. Science shows that a healthy microbiome improves our health and quality of life in myriad ways. We’d all do well to prioritize this component of our health, lest we wish to damage what many are calling our ‘second brain’. Warrior Made’s digestion bundle contains both probiotics and digestive enzymes. The enzymes help break down particles like fats, sugars, proteins and dairy, which will alleviate your digestive issues. And the probiotics? Forty billion (with a B!) colony forming probiotics help keep your second brain’s bacteria healthy, level out energy, and keep you from getting sick. Our <a target="_blank" href="http://www.warriormade.com/digestion-support/shop/">**digestion bundle**</a> can even help you lose weight. And the best part about it is they are made with 100% natural ingredients—nothing artificial. We truly believe our blend is the best digestive supplement on the market! Warrior Made offers several supplements that will help you live your best life and get healthy. Check out our <a target="_blank" href="http://warriormade.com/shop/">**supplement shop**</a> to see what else we have to offer. <h5><p style="color: #000000">Resources</p></h5> 1. <a target="_blank" href="https://www.healthline.com/health/gut-health">What’s an Unhealthy Gut?</a> 2. <a target="_blank" href="http://time.com/5360407/microbiome-diet-gut-health/">It's Not Yet Clear How to Boost the Microbiome. But Diet Is the Best Bet</a> 3. <a target="_blank" href="https://www.warriormade.com/content/diet/keto-micronutrients-why-they-are-important/">Keto Micronutrients Why They Are Important?</a> 4. <a target="_blank" href="https://www.healthline.com/nutrition/is-leaky-gut-real">Is Leaky Gut Syndrome a Real Condition?</a> 5. <a target="_blank" href="https://www.warriormade.com/content/diet/can-ketosis-reduce-inflammation/">Can Ketosis Reduce Inflammation?</a> 6. <a target="_blank" href="https://www.webmd.com/digestive-disorders/what-are-probiotics#1">What Are Probiotics?</a> 7. <a target="_blank" href="https://www.sciencefocus.com/the-human-body/how-to-boost-your-microbiome/">15 tips to boost your microbiome</a>

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