9/10/16, 1:47 PMThe Definitive Guide to Probiotics

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The Definitive Guide to Probioticsby Meagan Henry (//mag.sakaralife.com) May 31, 2016

in Body (/Blogs/Mag/Tagged/Body), Home Base (/Blogs/Mag/Tagged/Home-Base) 0

What the heck are probiotics? Why should I be taking them? When should I betaking them? And what is the very best kind for me to heal what it is that I've gotgoing on?

So many questions, so much science. And we know your confusion, so we've laid itall out here for you. We chatted with THE most knowledgeable microbiomeexpert in the whole wide world, Dr. Robynne Chutkan(http://www.digestivecenterforwomen.com/), about everything microbiome-positive. Here, she's made it super simple for you — no fear, probiotics are here!Read on for your path to ultimate gut-bliss...

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9/10/16, 1:47 PMThe Definitive Guide to Probiotics

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WHAT ARE PROBIOTICS?

Probiotics are defined by the World Health Organization as “live microorganismswhich, when administered in adequate amounts, confer a health benefit on thehost.” Basically, all this means is that this trendy, albeit complex term you’ve beendrilled about on nearly every health + wellness platform is a mere scientific termfor “living bacteria”. Probiotics can be ingested in pill form(http://www.sakara.com/products/botanical-body-probiotic-formula), powderform, liquid form, or food form (think: anything fermented).

And though incredibly trendy as a supplement today, probiotics have been used asmedicine for thousands of years. Dr. Robynne Chutkan from The DigestiveCenter for Women (http://www.digestivecenterforwomen.com/) taught us thatRomans advocated the use of fermented raw milk as an antidote for GI infections,and in the early 1900’s, a Russian scientist named Elie Metchnikoff promoted theuse of probiotics after noticing that Bulgarians who consumed lots of fermentedproducts were living significantly longer than those who did not.

In modern day, probiotics have been tried and true proven to remarkably improve,and more often than not completely heal: acne, digestive disorders, bacterialvaginosis, dysbiosis, leaky gut, sinus infections, UTIs, yeast infections, allergies,anxiety + depression, autism, autoimmune disorders, chronic fatigue syndrome,heart disease, obesity, and so very much more.

HOW DO I KNOW IF I NEED PROBIOTICS?

According to Dr. Chutkan, “a daily probiotic isn’t necessary for everyone." Shesays that if you’re a naturally healthy plant-based eater, use minimal medication,and live a balanced lifestyle, then “simply eating lots of deeply pigmentedvegetables and incorporating fermented foods may be all you need.” Hello typicalweek on Sakara Life! (http://www.sakara.com/pages/get-started?utm_source=magcontent&utm_medium=email&utm_campaign=mag-get-started-guide-to-probiotics)

However, if you’ve had a childhood (and/or adulthood) chock full of antibiotics,acid surpressors, birth control pills(http://www.sakara.com/blogs/mag/115695749-how-harmful-is-your-birth-control-really) and steroids, then taking a probiotic will show real promise, realquick. When it comes to reversing gut microflora and positively influencing themicrobiome, we see (microscopically of course) change within just 36 hours! Also,if you currently are, or have at some point been a heavy drinker (yes, this meansmore than just a few glasses a week), or have a poor diet of processed and GMO-laden foods, (http://www.sakara.com/blogs/mag/115710213-what-you-need-to-know-about-food-labels) then a probiotic is essential for gut flora restoration anda more comfortable digestive process. Dr. Chutkan says to “keep in mind, not all

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probiotics are created equal. It’s important to take the correct strains of bacteria forthe condition you’re trying to treat, and to make sure that they’re present inadequate amounts.”

THEN WHAT KIND OF PROBIOTIC SHOULD I BE TAKING, AND HOWMUCH?

Dr. Chutkan says to choose a probiotic with at least a 50 billion colony-formingunit (CFU) count, with the two most important groups of bacteria: Lactobacilli andBifidobacteria.

Also, she says to “make sure the product contains multiple compatible strains ofbacteria designed to work together(http://www.sakara.com/products/botanical-body-probiotic-formula), sincedifferent strains have different functions and no one strain can provide all thebenefits. Most robust probiotics contain several different strains.”

When choosing a probiotic, be conscious to not exclusively gravitate towards aone-size-fits-all supplement. Much like popping random vitamin pills has becomeen vogue and frequently ineffective, popping probiotics is ditto the same. Marketedprobiotics contain anywhere from 1 billion to 900 billion CFU, so be mindful ofhow much you're ingesting. Dr. Chutkan also advocates choosing a probiotic pillthat comes in enteric coating, to protect the live bacteria within from beingdestroyed by stomach acid. Also, just as you do with food, check the shelf life ofyour bottle. Does it need to be refrigerated? Many probiotics do!

“There are several companies that claim to independently test health products forpurity and strength to help consumers identify the best-quality ones, but many ofthem receive grants and funding from the probiotic manufacturers whose productsthey endorse, so the information is not always unbiased. When you’re doingresearch, look for data unencumbered by a financial relationship…” Chutkanwarns.

The most common probiotic strains?

Lactobacillus Acidophilus — helpful for restoring natural flora in bacterialvaginosis

Lactobacillus caesi — helps reduce gas, bloating, and poorly digested carbs

Lactobacillus rhanmosus — successfully treats diarrhea and variousdigestive issues, as well as strengthens the immune system

Lactobacillus salivarius — reduces symptoms of IBS and suppresses harmfulbacteria in the GI tract that can contaminate the pancreas

Streptococcus thermophilus — helps with the breakdown and absorption ofsimple sugars and increases immune functions by decreasing symptoms ofthe common cold. It is also helpful for treating candida and other forms ofyeast overgrowth.

Bifidobacterium longum — helps prevent against pathogens causing diarrheaand ameliorate allergies

Bifidobacterium lactis — beneficial in reducing bloating, as well asconstipation, IBS symptoms, and celiac disease

For more more more, Chutkan's book The Microbiome Solution(https://www.amazon.com/Microbiome-Solution-Radical-Heal-Inside-ebook/dp/B00RW1ZUCS) has an entire chapter devoted to picking the rightprobiotic, as well as a detailed list of which conditions are most likely to be helpedby taking one.

WHAT FOODS CONTAIN PROBIOTICS?

Again, think anything fermented: kimchi, miso, sauerkraut(http://www.sakara.com/blogs/mag/culture-clash-pickling-vs-fermenting),coconut yogurt, kombucha and jun. It is also important to note that probiotics arenot exclusive to fermented foods! Organic greens, fruits and vegetables containtrillions of strains of live bacteria that have grown symbiotically in and on thefoodstuff to keep it alive and thriving (just as eating it will do for your beautiful

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body!). "Other supplements that are beneficial for the microbiome include plantfibers like acacia and psyllium that encourage the growth of beneficial bacteria;curcumin (aka turmeric) (http://www.sakara.com/blogs/mag/115705605-glossary-turmeric) to help reduce inflammation; and zinc and L-glutamine torepair and restore the intestinal lining," Chutkan advises.

Stick around with us at Sakara (http://www.sakara.com/) for the remainder of Juneto learn so much more about what it really means to cultivate athriving microbiome, and the modern-day essentials you can regularly use tohave one.

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