Who cares if your gut is healthy and happy? You should! \u201cWhen your gut is happy, you are happy\u201d. A healthy gut contains millions of microbes, \u2018good\u2019 and \u2018bad\u2019 bacteria.<\/p>\n
The \u2018good\u2019 bacteria have been found to contribute to your overall health and well-being.<\/p>\n
In fact, in 2016 Guilia Enders, a German microbiologist, published the bestselling book called \u201cGut\u201d in which Ms.<\/p>\n
Enders links every symptom of poor health back to the gut and the gut\u2019s microbes.<\/p>\n
Science is showing that a healthy gut leads to optimal digestion and gastrointestinal health, improved immune system functioning, better mental & emotional well-being, and the prevention of certain diseases and illnesses.<\/p>\n
How do You Get a Healthy Gut and Keep It?<\/u><\/em><\/span><\/h2>\nWith all the conflicting information being published, it is no doubt if you feel confused or overwhelmed.<\/p>\n
Then add the latest research of needing to keep millions of gut bacteria happy and healthy, how do you do this? What do you eat?<\/p>\n
With avoiding the fad diets and quick-fixes, the body needs basic elements to stay healthy.<\/p>\n
Foods for a Healthy Gut<\/u><\/h3>\n1- Probiotics<\/span><\/h3>\nPeople have been talking about probiotics for a while now. Bottles of probiotics are at the counter when you check out at the pharmacy.<\/p>\n
Posters of probiotic pills are seen in grocery stores and natural food stores. You may have even been prescribed to take probiotics by your physician. But what are they?<\/p>\n
Probiotics<\/a><\/strong> are live \u2018good\u2019 bacteria and there are hundreds of probiotic bacteria species available.<\/p>\nHowever, everyone\u2019s gut flora is unique and complex; the types of probiotics that are good for your gut are different than those of other people.<\/p>\n
This further adds to the confusion of what to eat for a healthy gut. But, there are certain combinations and collections of bacteria that research has shown to be beneficial for obtaining and maintaining a healthy gut in most people.<\/p>\n
Probiotics are found in fermented foods like:<\/strong><\/p>\n\n- yogurt<\/li>\n
- sauerkraut<\/li>\n
- kefir<\/li>\n
- kimchi<\/li>\n
- miso<\/li>\n
- tempeh<\/li>\n
- kombucha<\/li>\n
- cranberries<\/li>\n<\/ul>\n
The process of fermentation is where the \u2018good\u2019 bacteria flourish. In addition, the process of fermentation also creates essential enzymes for digestion, B vitamins, and Omega-3 fatty acids; also very important for good gut health, helping digestion, and overall well-being.<\/p>\n
Research, from July 2017, has shown that cranberries are also probiotics. Although they are not fermented on ingestion, like other probiotics, cranberries travel into the intestine where they are broken down.<\/p>\n
As they are broken down, certain parts are fermented and provide the same benefit as other probiotics. This allows for options if you don\u2019t like the taste of the other fermented foods.<\/p>\n
2- Prebiotics<\/span><\/h3>\nPrebiotics are specialized plant fibers that beneficially nourish the \u2018good\u2019 bacteria that are already in the gut. They help the \u2018good\u2019 bacteria grow and improve the \u2018good\u2019-to-\u2018bad\u2019 bacteria ratio in the gut.<\/p>\n
Prebiotics can be found in:<\/strong><\/p>\n\n- skin of apples<\/li>\n
- bananas<\/li>\n
- onion<\/li>\n
- garlic<\/li>\n
- Jerusalem artichoke<\/li>\n<\/ul>\n
Prebiotics can also be found in:<\/strong><\/p>\n\n- Whole grains<\/li>\n
- Rye<\/li>\n
- Barley<\/li>\n
- Chicory root<\/li>\n
- Dandelion root<\/li>\n<\/ul>\n
The amount of prebiotics needed is likely dependent on the types of species of bacteria you are trying to nourish and if there are any conditions that require improvement.<\/p>\n
Taking prebiotics on a regular basis will provide a constant supply of \u201cfood\u201d for the \u2018good\u2019 bacteria in your gut.<\/p>\n
3- Fiber<\/span><\/h3>\nThere are two kinds of dietary fiber \u2013 a\u00a0soluble fiber that dissolves in water and insoluble fiber that stays as roughage or parts of indigestible plant foods.<\/p>\n
Soluble fiber is found in:<\/strong><\/p>\n\n- Oats<\/li>\n
- Peas<\/li>\n
- Beans<\/li>\n
- Apples<\/li>\n
- Citrus fruits<\/li>\n
- Carrots<\/li>\n
- Barley<\/li>\n<\/ul>\n
Insoluble fiber is found in:<\/strong><\/p>\n\n- Whole wheat flour<\/li>\n
- Wheat Bran<\/li>\n
- Nuts<\/li>\n
- Seeds<\/li>\n
- Beans<\/li>\n
- Potato with skin<\/li>\n
- Sweet potato<\/li>\n
- Brussel sprouts<\/li>\n
- Cauliflower<\/li>\n
- Broccoli<\/li>\n
- Corn<\/li>\n<\/ul>\n
A diet high in fiber has many benefits but if we look specifically for ways to maintain a healthy gut, it normalizes bowel movements by increasing the weight and size of the stool while softening it. A bulkier stool is easier to pass.<\/p>\n
The fiber will also provide water to the stool or absorb water from the stool, decreasing the chance of constipation or diarrhea.<\/p>\n
A bulkier stool moves slower in the gut allowing the time for nutrients to adequately be absorbed, for the body to expel toxins and for water to balance in the system.<\/p>\n
Research shows that most people are only getting half of the fiber that they need every day.<\/p>\n
Men need 38 grams of fiber per day while women need 25 grams of fiber per day. Some simple ideas to increase the amount of daily fiber are to:<\/p>\n
\n- Pick items with whole grains instead of white or refined<\/li>\n
- Add legumes (beans, peas, lentils) to your soup or casseroles<\/li>\n
- Try to have five or more servings of fruits and vegetables per day<\/li>\n
- Add uncooked oats or crushed bran cereal to your baking<\/li>\n<\/ul>\n
Increasing your fiber too quickly can lead to intestinal gas and bloat. Increase your intake gradually over a period of a few weeks to allow for the \u2018good\u2019 bacteria to adjust to the change.<\/p>\n
Good Gut Bacteria<\/u><\/span><\/h2>\nWhat are the \u2018good\u2019 bacteria that are in your gut? The small intestine contains very few bacteria, given the proximity to the stomach and all the acid that it secretes.<\/p>\n
At the furthest end of the small intestine, you can find Enterobacteriaceae<\/em> which are lactose and non-lactose fermenters; they help with the breakdown of sugars and long-chain carbohydrates.<\/p>\nThis fermentation process produces by-products that help maintain the health and strength of the intestinal wall as well as being an integral part of the digestion process.<\/p>\n
The large intestine is mostly composed of Bacteroides<\/em> and Bifidobacterium<\/em>; these are two large categories of bacteria.<\/p>\nBacteroides <\/em>play an important role in the breakdown of carbohydrates and the isolation of fatty-acids, allowing them to be re-absorbed for energy sources.<\/p>\nBifidobacterium<\/em> exerts health-promoting actions, such as protective activities against \u2018bad\u2019 bacteria by producing agents that can kill the \u2018bad\u2019 bacteria and \/or by blocking the \u2018bad\u2019 bacteria from sticking to the intestinal wall and thus causing problems.<\/p>\nTypes of Enterobacteriaceae:<\/strong><\/p>\n\n- Escherichia<\/em><\/li>\n
- Shigella<\/em><\/li>\n
- Salmonella<\/em><\/li>\n
- Enterobacter<\/em><\/li>\n
- Proteus<\/em><\/li>\n
- Yersinia<\/em><\/li>\n<\/ul>\n
Types of Bacteroides:<\/strong><\/p>\n\n- Bacteroides fragilis<\/em><\/li>\n
- Bacteroides thetaiotaomicron<\/em><\/li>\n
- Bacilllus subtitilis<\/em><\/li>\n
- Bacteroides intestinalis<\/em><\/li>\n
- Bacteroides pyogenes<\/em><\/li>\n
- Bacteroides acidifaciens<\/em><\/li>\n<\/ul>\n
Types of Bifidobacterium:<\/strong><\/p>\n\n- Bifidobacterium pseudocatenulatum<\/em><\/li>\n
- Bifidobacterium catenulatum<\/em><\/li>\n
- Bifidobacterium adolescentis<\/em><\/li>\n
- Bifidobacterium longum<\/em><\/li>\n
- Bifidobacterium breve<\/em><\/li>\n
- Bifidobacterium angulatum<\/em><\/li>\n
- Bifidobacterium dentium<\/em><\/li>\n<\/ul>\n
How to Get a Healthy Gut When You Are Unwell?<\/u><\/em><\/span><\/h2>\nWhen you are unwell, your first thought is not likely to be about the bacteria in your gut. But it can definitely be a large contributing factor to your illness or being sick.<\/p>\n
Science is now indicating that certain conditions are derived from an imbalance of \u2018good\u2019 bacteria to \u2018bad\u2019 bacteria.<\/p>\n
Without balance, the intestinal wall becomes highly susceptible to damage, the protective mechanisms don\u2019t function optimally, and the\u00a0food is not broken down efficiently to provide for energy and essential nutrients.<\/p>\n
![\"imbalance](\"https:\/\/www.4ahealthygut.com\/wp-content\/uploads\/2017\/10\/imbalance-of-gut-bacteria.jpg\")
<\/p>\n
Some of the conditions thought to be caused by an imbalance of gut bacteria are:<\/strong><\/p>\n\n- Constipation<\/li>\n
- Chronic diarrhea<\/li>\n
- Excess intestinal gas<\/li>\n
- Chronic bad breath<\/li>\n
- Hormonal problems<\/li>\n
- Menstrual complaints<\/li>\n
- Candida<\/em> infections (Candidiasis<\/em>)<\/li>\n
- Chronic anemia<\/li>\n
- Food allergies and intolerances<\/li>\n
- Nutritional and vitamin deficiencies<\/li>\n
- Osteoporosis<\/li>\n
- Neurological problems<\/li>\n
- Mental and emotional difficulties<\/li>\n<\/ul>\n
Bad Gut Bacteria<\/u><\/span><\/h2>\nThere are some bacteria that are truly \u2018bad\u2019 bacteria as their mere presence causes an illness. An example is stomach ulcers.<\/p>\n
People who develop stomach ulcers likely have the presence of Helicobacter pylori<\/em> in the lining of the stomach.<\/p>\nJust having these \u2018bad\u2019 bacteria present causes erosion in the stomach lining which is an ulcer. Therefore the treatment is antibiotics or antibacterials to remove and eradicate these \u2018bad\u2019 bacteria.<\/p>\n
Other conditions and illness are a result of the imbalance of \u2018good\u2019 and \u2018bad\u2019 bacteria. An example is irritable bowel syndrome.<\/p>\n
It has been found that people with irritable bowel syndrome most likely have low levels of Lactobacilli<\/em> and Bifidobacteria<\/em>\u00a0and that there is an increased ratio of Firmicutes<\/em> to Bacteroides<\/em>.<\/p>\nAll four of these bacteria are found in the normal flora of the gut; they are all found in a healthy gut. But, the amount and the ratios of these bacteria are off-balance causing problems.<\/p>\n
This improper functioning of the \u2018good\u2019 bacteria leads to poor digestion and breakdown of foods as well as lack of protection of the intestinal wall contributing to its damage and erosion.<\/p>\n
How to Get Rid of Bad Bacteria<\/u><\/span><\/h2>\nAs stated previously, obtaining a healthy gut is not as simple as killing the \u2018bad\u2019 bacteria while keeping the \u2018good\u2019 bacteria.<\/p>\n
Sometimes, bacteria can be both \u2018good\u2019 and \u2018bad\u2019 depending on the quantity and in comparison to the amount and presence of other strains of bacteria.<\/p>\n
So swallowing large doses of potent antibiotics or antimicrobials will not help your situation.<\/p>\n
This would likely contribute to more problems as antibiotics and antimicrobials are not specific in killing just one or two strains of bacteria.<\/p>\n
They usually kill full species leaving space for other species to take over that space in the intestine; this could be by \u2018good\u2019 bacteria or other \u2018bad\u2019 bacteria.<\/p>\n
Charcoal is also not the best choice as it too eradicates all bacteria of a species or several species. This will not leave you with enough \u2018good\u2019 bacteria to promote a good healthy gut.<\/p>\n
Some physicians and naturopaths do use this technique of providing daily doses of charcoal, orally and \/or by enema, to eradicate the bacteria in the intestine.<\/p>\n
Then, large doses of prebiotics and probiotics are ingested to replenish the \u2018good\u2019 bacteria supply.<\/p>\n
The risks involved with this technique are that it is not known which specific strains of \u2018good\u2019 bacteria are needed for your unique gut flora.<\/p>\n
It is a very intense treatment causing large amounts of the\u00a0stool as the bacteria is expelled.<\/p>\n
The intestinal wall is left unprotected and unsupported during this time. Any food or liquid ingested will contain bacteria that are not controlled.<\/p>\n
Some physicians and naturopaths recommend fasting or only certain foods during this time, but anything ingested is risking the colonization of unknown bacteria.<\/p>\n
Despite the drastic methods listed, there are several methods that have been used to promote getting rid of \u2018bad\u2019 bacteria. They are:<\/strong><\/p>\n– Increase the intake of antioxidants.<\/strong> Research has shown that antioxidants help boost your immune system.<\/p>\nA well-functioning immune system can get rid of the \u2018bad\u2019 bacteria, leaving the \u2018good\u2019 bacteria behind. An easy way to increase the intake of antioxidants is to eat more berries and drink green tea.<\/p>\n
– Stay away from sugar.<\/strong> All bacteria eat sugar to survive. \u2018Good\u2019 bacteria are hearty and more resilient than \u2018bad\u2019 bacteria.<\/p>\nSo in reducing the available sugar, the \u2018good\u2019 bacteria will be nourished and there will be less sugar for the \u2018bad\u2019 bacteria, leading to their demise.<\/p>\n
This strategy cannot be a one-day restriction of sugar. It must be an ongoing attempt to reduce or eliminate added-sugar to your diet. The balancing of \u2018good\u2019 and \u2018bad\u2019 bacteria takes time.<\/p>\n
– Try oregano oil. Oregano oil has natural antibacterial properties.<\/strong> They are not as potent as taking antibacterial agents so ingesting doses of oregano oil, for up to 10 days, can be beneficial in reducing \u2018bad\u2019 bacteria and yeasts.<\/p>\nIn Summary <\/u><\/em><\/h3>\nWith all the science and research highlighting the importance of a healthy gut, it is important for us to maintain the \u2018good\u2019 bacteria in our gut for our overall health and wellness. In order to do this, you need to eat a diverse range of foods every day.<\/p>\n
The variety of foods ingested will bring in a variety of strains of bacteria which can help to replenish your unique gut flora.<\/p>\n
In eating a lot of vegetables, legumes, beans, fruit, and fermented foods, you will be ingesting prebiotics, probiotics, and fiber.<\/p>\n
You should choose whole grains and avoid sugar to further benefit the balance of bacteria in your gut.<\/p>\n
In keeping this balance will be a lifelong journey, but one that has been proven to be very important and beneficial.<\/p>\n
References:<\/strong><\/p>\nhttp:\/\/www.sbs.com.au\/topics\/life\/health\/article\/2016\/02\/26\/do-you-have-healthy-gut<\/a><\/p>\nhttps:\/\/www.eatrightontario.ca\/en\/Articles\/Digestion\/Prebiotics.aspx<\/a><\/p>\nhttps:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983<\/a><\/p>\nhttps:\/\/www.dietitians.ca\/Your-Health\/Nutrition-A-Z\/Fibre\/Food-Sources-of-Fibre.aspx<\/a><\/p>\nhttp:\/\/www.sfam.org.uk\/download.cfm?docid=67430136-51AF-4129-9DD6FDEEA39552A6<\/a><\/p>\nhttp:\/\/microbeonline.com\/seven-common-characteristics-family-enterobacteriaceae\/<\/a><\/p>\nhttp:\/\/advances.nutrition.org\/content\/7\/4\/759S.full<\/a><\/p>\n
1- Probiotics<\/span><\/h3>\nPeople have been talking about probiotics for a while now. Bottles of probiotics are at the counter when you check out at the pharmacy.<\/p>\n
Posters of probiotic pills are seen in grocery stores and natural food stores. You may have even been prescribed to take probiotics by your physician. But what are they?<\/p>\n
Probiotics<\/a><\/strong> are live \u2018good\u2019 bacteria and there are hundreds of probiotic bacteria species available.<\/p>\nHowever, everyone\u2019s gut flora is unique and complex; the types of probiotics that are good for your gut are different than those of other people.<\/p>\n
This further adds to the confusion of what to eat for a healthy gut. But, there are certain combinations and collections of bacteria that research has shown to be beneficial for obtaining and maintaining a healthy gut in most people.<\/p>\n
Probiotics are found in fermented foods like:<\/strong><\/p>\n\n- yogurt<\/li>\n
- sauerkraut<\/li>\n
- kefir<\/li>\n
- kimchi<\/li>\n
- miso<\/li>\n
- tempeh<\/li>\n
- kombucha<\/li>\n
- cranberries<\/li>\n<\/ul>\n
The process of fermentation is where the \u2018good\u2019 bacteria flourish. In addition, the process of fermentation also creates essential enzymes for digestion, B vitamins, and Omega-3 fatty acids; also very important for good gut health, helping digestion, and overall well-being.<\/p>\n
Research, from July 2017, has shown that cranberries are also probiotics. Although they are not fermented on ingestion, like other probiotics, cranberries travel into the intestine where they are broken down.<\/p>\n
As they are broken down, certain parts are fermented and provide the same benefit as other probiotics. This allows for options if you don\u2019t like the taste of the other fermented foods.<\/p>\n
2- Prebiotics<\/span><\/h3>\nPrebiotics are specialized plant fibers that beneficially nourish the \u2018good\u2019 bacteria that are already in the gut. They help the \u2018good\u2019 bacteria grow and improve the \u2018good\u2019-to-\u2018bad\u2019 bacteria ratio in the gut.<\/p>\n
Prebiotics can be found in:<\/strong><\/p>\n\n- skin of apples<\/li>\n
- bananas<\/li>\n
- onion<\/li>\n
- garlic<\/li>\n
- Jerusalem artichoke<\/li>\n<\/ul>\n
Prebiotics can also be found in:<\/strong><\/p>\n\n- Whole grains<\/li>\n
- Rye<\/li>\n
- Barley<\/li>\n
- Chicory root<\/li>\n
- Dandelion root<\/li>\n<\/ul>\n
The amount of prebiotics needed is likely dependent on the types of species of bacteria you are trying to nourish and if there are any conditions that require improvement.<\/p>\n
Taking prebiotics on a regular basis will provide a constant supply of \u201cfood\u201d for the \u2018good\u2019 bacteria in your gut.<\/p>\n
3- Fiber<\/span><\/h3>\nThere are two kinds of dietary fiber \u2013 a\u00a0soluble fiber that dissolves in water and insoluble fiber that stays as roughage or parts of indigestible plant foods.<\/p>\n
Soluble fiber is found in:<\/strong><\/p>\n\n- Oats<\/li>\n
- Peas<\/li>\n
- Beans<\/li>\n
- Apples<\/li>\n
- Citrus fruits<\/li>\n
- Carrots<\/li>\n
- Barley<\/li>\n<\/ul>\n
Insoluble fiber is found in:<\/strong><\/p>\n\n- Whole wheat flour<\/li>\n
- Wheat Bran<\/li>\n
- Nuts<\/li>\n
- Seeds<\/li>\n
- Beans<\/li>\n
- Potato with skin<\/li>\n
- Sweet potato<\/li>\n
- Brussel sprouts<\/li>\n
- Cauliflower<\/li>\n
- Broccoli<\/li>\n
- Corn<\/li>\n<\/ul>\n
A diet high in fiber has many benefits but if we look specifically for ways to maintain a healthy gut, it normalizes bowel movements by increasing the weight and size of the stool while softening it. A bulkier stool is easier to pass.<\/p>\n
The fiber will also provide water to the stool or absorb water from the stool, decreasing the chance of constipation or diarrhea.<\/p>\n
A bulkier stool moves slower in the gut allowing the time for nutrients to adequately be absorbed, for the body to expel toxins and for water to balance in the system.<\/p>\n
Research shows that most people are only getting half of the fiber that they need every day.<\/p>\n
Men need 38 grams of fiber per day while women need 25 grams of fiber per day. Some simple ideas to increase the amount of daily fiber are to:<\/p>\n
\n- Pick items with whole grains instead of white or refined<\/li>\n
- Add legumes (beans, peas, lentils) to your soup or casseroles<\/li>\n
- Try to have five or more servings of fruits and vegetables per day<\/li>\n
- Add uncooked oats or crushed bran cereal to your baking<\/li>\n<\/ul>\n
Increasing your fiber too quickly can lead to intestinal gas and bloat. Increase your intake gradually over a period of a few weeks to allow for the \u2018good\u2019 bacteria to adjust to the change.<\/p>\n
Good Gut Bacteria<\/u><\/span><\/h2>\nWhat are the \u2018good\u2019 bacteria that are in your gut? The small intestine contains very few bacteria, given the proximity to the stomach and all the acid that it secretes.<\/p>\n
At the furthest end of the small intestine, you can find Enterobacteriaceae<\/em> which are lactose and non-lactose fermenters; they help with the breakdown of sugars and long-chain carbohydrates.<\/p>\nThis fermentation process produces by-products that help maintain the health and strength of the intestinal wall as well as being an integral part of the digestion process.<\/p>\n
The large intestine is mostly composed of Bacteroides<\/em> and Bifidobacterium<\/em>; these are two large categories of bacteria.<\/p>\nBacteroides <\/em>play an important role in the breakdown of carbohydrates and the isolation of fatty-acids, allowing them to be re-absorbed for energy sources.<\/p>\nBifidobacterium<\/em> exerts health-promoting actions, such as protective activities against \u2018bad\u2019 bacteria by producing agents that can kill the \u2018bad\u2019 bacteria and \/or by blocking the \u2018bad\u2019 bacteria from sticking to the intestinal wall and thus causing problems.<\/p>\nTypes of Enterobacteriaceae:<\/strong><\/p>\n\n- Escherichia<\/em><\/li>\n
- Shigella<\/em><\/li>\n
- Salmonella<\/em><\/li>\n
- Enterobacter<\/em><\/li>\n
- Proteus<\/em><\/li>\n
- Yersinia<\/em><\/li>\n<\/ul>\n
Types of Bacteroides:<\/strong><\/p>\n\n- Bacteroides fragilis<\/em><\/li>\n
- Bacteroides thetaiotaomicron<\/em><\/li>\n
- Bacilllus subtitilis<\/em><\/li>\n
- Bacteroides intestinalis<\/em><\/li>\n
- Bacteroides pyogenes<\/em><\/li>\n
- Bacteroides acidifaciens<\/em><\/li>\n<\/ul>\n
Types of Bifidobacterium:<\/strong><\/p>\n\n- Bifidobacterium pseudocatenulatum<\/em><\/li>\n
- Bifidobacterium catenulatum<\/em><\/li>\n
- Bifidobacterium adolescentis<\/em><\/li>\n
- Bifidobacterium longum<\/em><\/li>\n
- Bifidobacterium breve<\/em><\/li>\n
- Bifidobacterium angulatum<\/em><\/li>\n
- Bifidobacterium dentium<\/em><\/li>\n<\/ul>\n
How to Get a Healthy Gut When You Are Unwell?<\/u><\/em><\/span><\/h2>\nWhen you are unwell, your first thought is not likely to be about the bacteria in your gut. But it can definitely be a large contributing factor to your illness or being sick.<\/p>\n
Science is now indicating that certain conditions are derived from an imbalance of \u2018good\u2019 bacteria to \u2018bad\u2019 bacteria.<\/p>\n
Without balance, the intestinal wall becomes highly susceptible to damage, the protective mechanisms don\u2019t function optimally, and the\u00a0food is not broken down efficiently to provide for energy and essential nutrients.<\/p>\n
<\/p>\n
Some of the conditions thought to be caused by an imbalance of gut bacteria are:<\/strong><\/p>\n\n- Constipation<\/li>\n
- Chronic diarrhea<\/li>\n
- Excess intestinal gas<\/li>\n
- Chronic bad breath<\/li>\n
- Hormonal problems<\/li>\n
- Menstrual complaints<\/li>\n
- Candida<\/em> infections (Candidiasis<\/em>)<\/li>\n
- Chronic anemia<\/li>\n
- Food allergies and intolerances<\/li>\n
- Nutritional and vitamin deficiencies<\/li>\n
- Osteoporosis<\/li>\n
- Neurological problems<\/li>\n
- Mental and emotional difficulties<\/li>\n<\/ul>\n
Bad Gut Bacteria<\/u><\/span><\/h2>\nThere are some bacteria that are truly \u2018bad\u2019 bacteria as their mere presence causes an illness. An example is stomach ulcers.<\/p>\n
People who develop stomach ulcers likely have the presence of Helicobacter pylori<\/em> in the lining of the stomach.<\/p>\nJust having these \u2018bad\u2019 bacteria present causes erosion in the stomach lining which is an ulcer. Therefore the treatment is antibiotics or antibacterials to remove and eradicate these \u2018bad\u2019 bacteria.<\/p>\n
Other conditions and illness are a result of the imbalance of \u2018good\u2019 and \u2018bad\u2019 bacteria. An example is irritable bowel syndrome.<\/p>\n
It has been found that people with irritable bowel syndrome most likely have low levels of Lactobacilli<\/em> and Bifidobacteria<\/em>\u00a0and that there is an increased ratio of Firmicutes<\/em> to Bacteroides<\/em>.<\/p>\nAll four of these bacteria are found in the normal flora of the gut; they are all found in a healthy gut. But, the amount and the ratios of these bacteria are off-balance causing problems.<\/p>\n
This improper functioning of the \u2018good\u2019 bacteria leads to poor digestion and breakdown of foods as well as lack of protection of the intestinal wall contributing to its damage and erosion.<\/p>\n
How to Get Rid of Bad Bacteria<\/u><\/span><\/h2>\nAs stated previously, obtaining a healthy gut is not as simple as killing the \u2018bad\u2019 bacteria while keeping the \u2018good\u2019 bacteria.<\/p>\n
Sometimes, bacteria can be both \u2018good\u2019 and \u2018bad\u2019 depending on the quantity and in comparison to the amount and presence of other strains of bacteria.<\/p>\n
So swallowing large doses of potent antibiotics or antimicrobials will not help your situation.<\/p>\n
This would likely contribute to more problems as antibiotics and antimicrobials are not specific in killing just one or two strains of bacteria.<\/p>\n
They usually kill full species leaving space for other species to take over that space in the intestine; this could be by \u2018good\u2019 bacteria or other \u2018bad\u2019 bacteria.<\/p>\n
Charcoal is also not the best choice as it too eradicates all bacteria of a species or several species. This will not leave you with enough \u2018good\u2019 bacteria to promote a good healthy gut.<\/p>\n
Some physicians and naturopaths do use this technique of providing daily doses of charcoal, orally and \/or by enema, to eradicate the bacteria in the intestine.<\/p>\n
Then, large doses of prebiotics and probiotics are ingested to replenish the \u2018good\u2019 bacteria supply.<\/p>\n
The risks involved with this technique are that it is not known which specific strains of \u2018good\u2019 bacteria are needed for your unique gut flora.<\/p>\n
It is a very intense treatment causing large amounts of the\u00a0stool as the bacteria is expelled.<\/p>\n
The intestinal wall is left unprotected and unsupported during this time. Any food or liquid ingested will contain bacteria that are not controlled.<\/p>\n
Some physicians and naturopaths recommend fasting or only certain foods during this time, but anything ingested is risking the colonization of unknown bacteria.<\/p>\n
Despite the drastic methods listed, there are several methods that have been used to promote getting rid of \u2018bad\u2019 bacteria. They are:<\/strong><\/p>\n– Increase the intake of antioxidants.<\/strong> Research has shown that antioxidants help boost your immune system.<\/p>\nA well-functioning immune system can get rid of the \u2018bad\u2019 bacteria, leaving the \u2018good\u2019 bacteria behind. An easy way to increase the intake of antioxidants is to eat more berries and drink green tea.<\/p>\n
– Stay away from sugar.<\/strong> All bacteria eat sugar to survive. \u2018Good\u2019 bacteria are hearty and more resilient than \u2018bad\u2019 bacteria.<\/p>\nSo in reducing the available sugar, the \u2018good\u2019 bacteria will be nourished and there will be less sugar for the \u2018bad\u2019 bacteria, leading to their demise.<\/p>\n
This strategy cannot be a one-day restriction of sugar. It must be an ongoing attempt to reduce or eliminate added-sugar to your diet. The balancing of \u2018good\u2019 and \u2018bad\u2019 bacteria takes time.<\/p>\n
– Try oregano oil. Oregano oil has natural antibacterial properties.<\/strong> They are not as potent as taking antibacterial agents so ingesting doses of oregano oil, for up to 10 days, can be beneficial in reducing \u2018bad\u2019 bacteria and yeasts.<\/p>\nIn Summary <\/u><\/em><\/h3>\nWith all the science and research highlighting the importance of a healthy gut, it is important for us to maintain the \u2018good\u2019 bacteria in our gut for our overall health and wellness. In order to do this, you need to eat a diverse range of foods every day.<\/p>\n
The variety of foods ingested will bring in a variety of strains of bacteria which can help to replenish your unique gut flora.<\/p>\n
In eating a lot of vegetables, legumes, beans, fruit, and fermented foods, you will be ingesting prebiotics, probiotics, and fiber.<\/p>\n
You should choose whole grains and avoid sugar to further benefit the balance of bacteria in your gut.<\/p>\n
In keeping this balance will be a lifelong journey, but one that has been proven to be very important and beneficial.<\/p>\n
References:<\/strong><\/p>\nhttp:\/\/www.sbs.com.au\/topics\/life\/health\/article\/2016\/02\/26\/do-you-have-healthy-gut<\/a><\/p>\nhttps:\/\/www.eatrightontario.ca\/en\/Articles\/Digestion\/Prebiotics.aspx<\/a><\/p>\nhttps:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983<\/a><\/p>\nhttps:\/\/www.dietitians.ca\/Your-Health\/Nutrition-A-Z\/Fibre\/Food-Sources-of-Fibre.aspx<\/a><\/p>\nhttp:\/\/www.sfam.org.uk\/download.cfm?docid=67430136-51AF-4129-9DD6FDEEA39552A6<\/a><\/p>\nhttp:\/\/microbeonline.com\/seven-common-characteristics-family-enterobacteriaceae\/<\/a><\/p>\nhttp:\/\/advances.nutrition.org\/content\/7\/4\/759S.full<\/a><\/p>\n
However, everyone\u2019s gut flora is unique and complex; the types of probiotics that are good for your gut are different than those of other people.<\/p>\n
This further adds to the confusion of what to eat for a healthy gut. But, there are certain combinations and collections of bacteria that research has shown to be beneficial for obtaining and maintaining a healthy gut in most people.<\/p>\n
Probiotics are found in fermented foods like:<\/strong><\/p>\n The process of fermentation is where the \u2018good\u2019 bacteria flourish. In addition, the process of fermentation also creates essential enzymes for digestion, B vitamins, and Omega-3 fatty acids; also very important for good gut health, helping digestion, and overall well-being.<\/p>\n Research, from July 2017, has shown that cranberries are also probiotics. Although they are not fermented on ingestion, like other probiotics, cranberries travel into the intestine where they are broken down.<\/p>\n As they are broken down, certain parts are fermented and provide the same benefit as other probiotics. This allows for options if you don\u2019t like the taste of the other fermented foods.<\/p>\n Prebiotics are specialized plant fibers that beneficially nourish the \u2018good\u2019 bacteria that are already in the gut. They help the \u2018good\u2019 bacteria grow and improve the \u2018good\u2019-to-\u2018bad\u2019 bacteria ratio in the gut.<\/p>\n Prebiotics can be found in:<\/strong><\/p>\n Prebiotics can also be found in:<\/strong><\/p>\n The amount of prebiotics needed is likely dependent on the types of species of bacteria you are trying to nourish and if there are any conditions that require improvement.<\/p>\n Taking prebiotics on a regular basis will provide a constant supply of \u201cfood\u201d for the \u2018good\u2019 bacteria in your gut.<\/p>\n There are two kinds of dietary fiber \u2013 a\u00a0soluble fiber that dissolves in water and insoluble fiber that stays as roughage or parts of indigestible plant foods.<\/p>\n Soluble fiber is found in:<\/strong><\/p>\n Insoluble fiber is found in:<\/strong><\/p>\n A diet high in fiber has many benefits but if we look specifically for ways to maintain a healthy gut, it normalizes bowel movements by increasing the weight and size of the stool while softening it. A bulkier stool is easier to pass.<\/p>\n The fiber will also provide water to the stool or absorb water from the stool, decreasing the chance of constipation or diarrhea.<\/p>\n A bulkier stool moves slower in the gut allowing the time for nutrients to adequately be absorbed, for the body to expel toxins and for water to balance in the system.<\/p>\n Research shows that most people are only getting half of the fiber that they need every day.<\/p>\n Men need 38 grams of fiber per day while women need 25 grams of fiber per day. Some simple ideas to increase the amount of daily fiber are to:<\/p>\n Increasing your fiber too quickly can lead to intestinal gas and bloat. Increase your intake gradually over a period of a few weeks to allow for the \u2018good\u2019 bacteria to adjust to the change.<\/p>\n What are the \u2018good\u2019 bacteria that are in your gut? The small intestine contains very few bacteria, given the proximity to the stomach and all the acid that it secretes.<\/p>\n At the furthest end of the small intestine, you can find Enterobacteriaceae<\/em> which are lactose and non-lactose fermenters; they help with the breakdown of sugars and long-chain carbohydrates.<\/p>\n This fermentation process produces by-products that help maintain the health and strength of the intestinal wall as well as being an integral part of the digestion process.<\/p>\n The large intestine is mostly composed of Bacteroides<\/em> and Bifidobacterium<\/em>; these are two large categories of bacteria.<\/p>\n Bacteroides <\/em>play an important role in the breakdown of carbohydrates and the isolation of fatty-acids, allowing them to be re-absorbed for energy sources.<\/p>\n Bifidobacterium<\/em> exerts health-promoting actions, such as protective activities against \u2018bad\u2019 bacteria by producing agents that can kill the \u2018bad\u2019 bacteria and \/or by blocking the \u2018bad\u2019 bacteria from sticking to the intestinal wall and thus causing problems.<\/p>\n Types of Enterobacteriaceae:<\/strong><\/p>\n Types of Bacteroides:<\/strong><\/p>\n Types of Bifidobacterium:<\/strong><\/p>\n When you are unwell, your first thought is not likely to be about the bacteria in your gut. But it can definitely be a large contributing factor to your illness or being sick.<\/p>\n Science is now indicating that certain conditions are derived from an imbalance of \u2018good\u2019 bacteria to \u2018bad\u2019 bacteria.<\/p>\n Without balance, the intestinal wall becomes highly susceptible to damage, the protective mechanisms don\u2019t function optimally, and the\u00a0food is not broken down efficiently to provide for energy and essential nutrients.<\/p>\n Some of the conditions thought to be caused by an imbalance of gut bacteria are:<\/strong><\/p>\n There are some bacteria that are truly \u2018bad\u2019 bacteria as their mere presence causes an illness. An example is stomach ulcers.<\/p>\n People who develop stomach ulcers likely have the presence of Helicobacter pylori<\/em> in the lining of the stomach.<\/p>\n Just having these \u2018bad\u2019 bacteria present causes erosion in the stomach lining which is an ulcer. Therefore the treatment is antibiotics or antibacterials to remove and eradicate these \u2018bad\u2019 bacteria.<\/p>\n Other conditions and illness are a result of the imbalance of \u2018good\u2019 and \u2018bad\u2019 bacteria. An example is irritable bowel syndrome.<\/p>\n It has been found that people with irritable bowel syndrome most likely have low levels of Lactobacilli<\/em> and Bifidobacteria<\/em>\u00a0and that there is an increased ratio of Firmicutes<\/em> to Bacteroides<\/em>.<\/p>\n All four of these bacteria are found in the normal flora of the gut; they are all found in a healthy gut. But, the amount and the ratios of these bacteria are off-balance causing problems.<\/p>\n This improper functioning of the \u2018good\u2019 bacteria leads to poor digestion and breakdown of foods as well as lack of protection of the intestinal wall contributing to its damage and erosion.<\/p>\n As stated previously, obtaining a healthy gut is not as simple as killing the \u2018bad\u2019 bacteria while keeping the \u2018good\u2019 bacteria.<\/p>\n Sometimes, bacteria can be both \u2018good\u2019 and \u2018bad\u2019 depending on the quantity and in comparison to the amount and presence of other strains of bacteria.<\/p>\n So swallowing large doses of potent antibiotics or antimicrobials will not help your situation.<\/p>\n This would likely contribute to more problems as antibiotics and antimicrobials are not specific in killing just one or two strains of bacteria.<\/p>\n They usually kill full species leaving space for other species to take over that space in the intestine; this could be by \u2018good\u2019 bacteria or other \u2018bad\u2019 bacteria.<\/p>\n Charcoal is also not the best choice as it too eradicates all bacteria of a species or several species. This will not leave you with enough \u2018good\u2019 bacteria to promote a good healthy gut.<\/p>\n Some physicians and naturopaths do use this technique of providing daily doses of charcoal, orally and \/or by enema, to eradicate the bacteria in the intestine.<\/p>\n Then, large doses of prebiotics and probiotics are ingested to replenish the \u2018good\u2019 bacteria supply.<\/p>\n The risks involved with this technique are that it is not known which specific strains of \u2018good\u2019 bacteria are needed for your unique gut flora.<\/p>\n It is a very intense treatment causing large amounts of the\u00a0stool as the bacteria is expelled.<\/p>\n The intestinal wall is left unprotected and unsupported during this time. Any food or liquid ingested will contain bacteria that are not controlled.<\/p>\n Some physicians and naturopaths recommend fasting or only certain foods during this time, but anything ingested is risking the colonization of unknown bacteria.<\/p>\n Despite the drastic methods listed, there are several methods that have been used to promote getting rid of \u2018bad\u2019 bacteria. They are:<\/strong><\/p>\n – Increase the intake of antioxidants.<\/strong> Research has shown that antioxidants help boost your immune system.<\/p>\n A well-functioning immune system can get rid of the \u2018bad\u2019 bacteria, leaving the \u2018good\u2019 bacteria behind. An easy way to increase the intake of antioxidants is to eat more berries and drink green tea.<\/p>\n – Stay away from sugar.<\/strong> All bacteria eat sugar to survive. \u2018Good\u2019 bacteria are hearty and more resilient than \u2018bad\u2019 bacteria.<\/p>\n So in reducing the available sugar, the \u2018good\u2019 bacteria will be nourished and there will be less sugar for the \u2018bad\u2019 bacteria, leading to their demise.<\/p>\n This strategy cannot be a one-day restriction of sugar. It must be an ongoing attempt to reduce or eliminate added-sugar to your diet. The balancing of \u2018good\u2019 and \u2018bad\u2019 bacteria takes time.<\/p>\n – Try oregano oil. Oregano oil has natural antibacterial properties.<\/strong> They are not as potent as taking antibacterial agents so ingesting doses of oregano oil, for up to 10 days, can be beneficial in reducing \u2018bad\u2019 bacteria and yeasts.<\/p>\n With all the science and research highlighting the importance of a healthy gut, it is important for us to maintain the \u2018good\u2019 bacteria in our gut for our overall health and wellness. In order to do this, you need to eat a diverse range of foods every day.<\/p>\n The variety of foods ingested will bring in a variety of strains of bacteria which can help to replenish your unique gut flora.<\/p>\n In eating a lot of vegetables, legumes, beans, fruit, and fermented foods, you will be ingesting prebiotics, probiotics, and fiber.<\/p>\n You should choose whole grains and avoid sugar to further benefit the balance of bacteria in your gut.<\/p>\n In keeping this balance will be a lifelong journey, but one that has been proven to be very important and beneficial.<\/p>\n References:<\/strong><\/p>\n http:\/\/www.sbs.com.au\/topics\/life\/health\/article\/2016\/02\/26\/do-you-have-healthy-gut<\/a><\/p>\n https:\/\/www.eatrightontario.ca\/en\/Articles\/Digestion\/Prebiotics.aspx<\/a><\/p>\n https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983<\/a><\/p>\n https:\/\/www.dietitians.ca\/Your-Health\/Nutrition-A-Z\/Fibre\/Food-Sources-of-Fibre.aspx<\/a><\/p>\n http:\/\/www.sfam.org.uk\/download.cfm?docid=67430136-51AF-4129-9DD6FDEEA39552A6<\/a><\/p>\n http:\/\/microbeonline.com\/seven-common-characteristics-family-enterobacteriaceae\/<\/a><\/p>\n http:\/\/advances.nutrition.org\/content\/7\/4\/759S.full<\/a><\/p>\n\n
2- Prebiotics<\/span><\/h3>\n
\n
\n
3- Fiber<\/span><\/h3>\n
\n
\n
\n
Good Gut Bacteria<\/u><\/span><\/h2>\n
\n
\n
\n
How to Get a Healthy Gut When You Are Unwell?<\/u><\/em><\/span><\/h2>\n
<\/p>\n\n
Bad Gut Bacteria<\/u><\/span><\/h2>\n
How to Get Rid of Bad Bacteria<\/u><\/span><\/h2>\n
In Summary <\/u><\/em><\/h3>\n