A-Z gut health Articles

Barberry (Berberis vulgaris) is an evergreen shrub that is often grown for ornamental purposes. It has been used for more than 2,500 years around the world in herbal healing. It is used in First Nation folk medicine to treat diarrhea, reduce fever, improve appetite, relieve upset stomach and improve the sense of well being. In Iran, it is currently used for gallbladder problems and for heartburn. Recent research has established the water extract to have beneficial effects on the cardiovascular and neural systems, which is likely due to its berberine content.

Active Properties in Barberry

Berberines

The berries of this shrub are very high in vitamin C and are often dried and used to provide a source of berberines, berbamine, and palmatine. Berberines are the active constituents in a number of medicinal herbs. They have been found to have a wide variety of beneficial effects such as: antimicrobial activity, antioxidant, cardiovascular benefits, anti-diabetic, and anti-diarrheal.

Berbamine

Barberry contains other beneficial chemicals in addition to berberine. One of these is known as berbamine. In 2006, berbamine was found to inhibit leukemia cells in a test tube. Further research is required before we can be sure this would work in the human body as well.

Key Health Benefits of Barberry

Anti-infection
Barberry and Goldenseal are often used for similar purposes since they both contain the active constituent berberine. Much like Goldenseal, Barberry is used to treat infections of all sorts: urinary tract, respiratory tract, and gastrointestinal tract. A recent 2011 study found that Barberry extract helps to suppress the virus that causes genital warts (HPV) and promotes health cell growth.

Diarrhea
Much like other herbs containing berberines, Barberry can be used to treat diarrhea because it helps to tighten the lining of the digestive tract and will also help to kill any microbes that are causing infection and irritation.

How To Take This Supplement?

Barberry can be found individually or in a number of combination formulas for treating bacterial or parasitic infections. In general, it is a good idea to take 250 – 500mg three times daily. Please see the quick facts box below for more information.

Say hello to your gut's best friend. Probiotics are live bacteria and yeasts that offer support to your overall health. These beneficial microorganisms can be found in fermented foods like yogurt, kefir, sauerkraut, and kombucha and in supplements to help keep a healthy balance of bacteria in your body.

These bacteria work by colonizing your gut and promoting the growth of beneficial bacteria. They help restore and maintain a healthy microbiome, which is essential for proper digestion, immune function, and overall well-being.

Lifestyle, dietary choices and antibiotics can all disrupt the bacterial balance in your gut. Probiotics can help replenish the natural balance and produce substances that inhibit the growth of harmful bacteria, thereby reducing the risk of infections.

Top Health Benefits of Probiotics

It’s been found that probiotics help more than just your gut health. Research shows that aside from promoting digestive health, these microorganisms can also help alleviate skin issues, enhance cognition and boost the immune response. 

Gut Health

By supplying your gut with “good” bacteria, probiotics keep “bad” bacteria at bay. The good bacteria break down food particles and extract essential nutrients to help your body with digestion and nutrient absorption.

Furthermore, research shows that probiotics may help alleviate symptoms of gastrointestinal issues like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), allergies and diarrhea caused by antibiotics.

Cognitive Health

Aside from gut health, probiotics also enhance mental well-being. Because the gut-brain connection is so strong, it’s being looked at more and more, with studies finding that a healthy gut microbiome can have a positive effect on brain health, cognitive functioning and mood. 

Skin Health

It is said that your skin can tell the story of what’s going on inside your body, and that’s because your gut health can impact your skin. Whether you have breakouts, acne, dry skin or dermatitis, a lot of that can be linked to your gut health or inflammation in your gut. 

As previously mentioned, probiotics can help regulate the gut microbiome, which can have positive effects on your skin. By promoting a balanced gut microbiome, probiotics may help reduce inflammation and improve conditions such as acne, eczema, and rosacea. Additionally, probiotics may enhance the skin's natural barrier, protecting it against environmental factors and promoting a healthier complexion overall.

Immune Support

In addition to digestive health, probiotics have been linked to strengthening the immune system. Certain strains of probiotics can enhance the body's natural defence mechanisms and reduce the risk of respiratory infections and other common illnesses.

Best Probiotics For Women

Women's probiotics specifically cater to the unique needs of women's health. These probiotic supplements often contain strains that support vaginal health by maintaining a healthy pH balance and preventing the overgrowth of harmful bacteria. Additionally, women's probiotics may also provide immune-boosting properties that can help protect against common infections. Many women find these supplements beneficial for maintaining overall gut health while addressing specific concerns related to their vaginal health and reproductive system.

Who Should Consider Taking Probiotics?

Whether you’re looking to protect your gut health, boost your brain function, enhance your immune system or skin, or you have a health concern in any of these areas, like irritable bowel syndrome, dermatitis, or are prone to frequent colds and flu, probiotics may be beneficial for your needs.

Probiotic Supplement Varieties

Not only are there many differing strengths of probiotics, but there are also various strains which offer benefits for varying health concerns.

Probiotic supplements come in various strengths to accommodate different needs and preferences. If you have digestive issues such as irritable bowel syndrome (IBS) or other gastrointestinal disorders, you may require higher potency formulations. On the other hand, if you simply want to maintain a healthy gut or support general well-being, you may opt for lower-strength options.

It is important to consult with a healthcare professional or follow product guidelines when selecting a suitable strength of probiotic supplement based on your requirements and goals.

Shopping For Quality Supplements

When shopping for quality probiotics, there are a few key factors to consider. 

Choose a reputable brand that has undergone rigorous testing and quality control measures. Look for products that contain a variety of strains of bacteria, as different strains have different benefits for the gut microbiome, this will ensure you’re getting a well-rounded product. 

It is also advisable to check the potency or CFU (colony-forming units) count of the probiotic supplement, as higher counts generally indicate a more potent product. 

Lastly, consider any specific needs or preferences you may have - for example, some people prefer vegan or gluten-free options and consider taking a prebiotic or enzyme supplement along with your probiotic. Consulting with a healthcare professional or knowledgeable team member at your favourite supplement store can also guide you in selecting the most suitable probiotic supplement for your individual needs.

Butyric acid (butanoic acid) is a Short Chain Fatty Acid found naturally in the human digestive tract. It is produced from the breakdown of dietary fibre in the colon in the presence of beneficial bacteria. Butyrate supplements have been found to help reduce inflammation in the colon and may help to stop unhealthy cell growth and slow memory loss in Alzheimer’s disease.

What Is Butyrate?

Butyric Acid to Butyrate

Butyric acid (now known as butanoic acid) can easily form a salt in the digestive tract by binding to a positive ion, which results in the formation of butyrate (now butanoate). There are many forms of butyrate available, such as salts of methyl butyrate, ethyl butyrate, butyl butyrate, pentyl butyrate, and even sodium butyrate. Alternatively, butyrate can be part of a larger molecule and the name will contain “-butyro-“ within it.

Health Benefits of Butyrate

The presence of butyrate in the digestive tract has been shown to reduce inflammatory responses in colon cells. This has made it useful in the treatment of Inflammatory Bowel Disease (IBD) like Ulcerative Colitis and Crohn’s Disease. It has been shown to reduce the production of interferon-gamma (IFN-g) in the gut, a major pro-inflammatory cytokine. Direct supplementation can thus help to reduce inflammation, particularly in the digestive tract. Alternatively, increasing prebiotic fibre and providing probiotics can help to bring the digestive tract back into its own balance and allow for the body’s natural production of butyrate once again.

Sodium Butyrate As A Supplement

A butyrate salt called sodium butyrate is sometimes formed during digestion in the presence of sodium and fibre in your gut. It can also be manufactured and directly supplemented. This molecule has been found to strongly detoxify ammonia and neurotoxins in the gut, as well as promote the growth of healthy gastrointestinal flora. Recent research in mice has found that supplementation in early-stage Alzheimer’s disease improved memory function. It has also been found to stop the growth of certain abnormal cells, particularly in the colon. All of this research is preliminary (in animals and cell culture), so further research is required before we can be sure of the same benefits in humans.

Where To Buy Butyrate Supplements

Simply ingesting healthy prebiotic Fiber along with beneficial Probiotics can work together to allow for your body’s own natural production of butyrate. Butyrate salts can also be found alone and in supplements for colon and mental health. There is no established therapeutic dose of butyrate, so be sure to follow the manufacturer’s directions on any supplements that you may purchase.

Chemically known as octanoic acid, caprylic acid is a medium-chained fatty acid naturally found in the milk of many mammals. It can also be found in smaller amounts of coconut oil and palm kernel oils.

Health Properties of Caprylic Acid

Anti-Fungal and Anti-Bacterial Properties

Caprylic acid is best known as an effective anti-fungal and anti-bacterial, often recommended for its help in the treatment of ringworm and candidiasis (systemic yeast overgrowth).

It has been shown to restore and maintain a 'normal' or healthy level of yeast in the body; therefore, maintaining an adequate balance of 'beneficial' or 'healthy' bacteria with yeast and other bacteria that tend to take over the gastrointestinal system. It has also been used to support the treatment of leaky gut, IBS gastroenteritis, salmonella, and even parasitic infections. 

Scientists believe that Caprylic acid can break down the protective outer layer of fungi, making it easier for the immune system to attack and eradicate.

Taking Caprylic Acid Supplements

Caprylic acid can be found on its own, or in many combination supplements geared toward the removal of yeast or candida. There is no known safe or effective dosage according to the literature, although anywhere from 300-1200 mg/day has been used for the treatment of yeast and various fungal infections.

Safety & Potential Side Effects

Some side effects associated with high fatty acid intake can include bloating, nausea, constipation or diarrhea and abdominal pain. There is little evidence to suggest these side effects will occur at the dosage range mentioned above. Caprylic acid may interfere with some non-steroidal anti-inflammatory (NSAID) medications, as well as inotropic medications, such as warfarin. Consult a healthcare practitioner before taking this supplement if you are currently taking one of these medications. Supplementation with caprylic acid is not currently recommended during pregnancy and breastfeeding.

Gut health is not something that should be taken lightly. If there are problems with your gut health, it will affect other parts of your body. So it’s important to take proactive measures to keep your gut healthy. In this article, we will look at the benefits of collagen for gut health and why you should use collagen supplements to promote gut health.

Anatomy of the Intestines and Why Gut Wall Integrity is Important

It's not just the stomach that needs attention for healthy gut health. The lining of your intestines must also be strong, and collagen is an essential nutrient for this. Collagen is a protein found in healthy connective tissues such as bones and skin. It has been shown to promote healing in wounds as well as strengthen joints, which can help reduce joint pain associated with osteoarthritis.

The gut wall is a barrier to prevent toxins from entering the bloodstream. It is made of layers of cells that connect and form tight junctions. These join together to form an impermeable layer that keeps out harmful substances, bacteria, and viruses.

The gut wall is also important for immune health because it regulates how well nutrients are absorbed into your system. The more nutrients you absorb, the healthier your body will be overall. Which is why many consider taking collagen for gut health optimization.

The gut wall is made up of collagen and elastin, which help it be strong enough to withstand pressure from the process of digestion.

It is also made up of mucus and cells that help protect your body from harmful substances. The gut wall plays an important role in digestion and the absorption of nutrients into your body. It helps break down food and absorb the nutrients that are needed for good health.

What Happens When the Gut Wall's Integrity Fails?

When your gut wall's integrity fails, the pathway for toxins to enter the bloodstream is opened up. This can result in "leaky gut" syndrome, also known as intestinal hyper-permeability or intestinal permeability. Leaky gut has been linked with a variety of health issues, including IBS (irritable bowel syndrome), fibromyalgia, depression, and autoimmune conditions.

Dysbiosis 

Dysbiosis is the term used to describe an imbalance of the gut flora. It can lead to leaky gut syndrome, irritable bowel syndrome (IBS), and other digestive problems. Dysbiosis is caused by several factors, including:

• Antibiotics
• Chronic stress
• Environmental toxins (such as chemicals in plastics)
• A diet high in sugar, processed foods, and artificial ingredients

The gut microbiome is made up of trillions of bacteria, viruses, and fungi. These microorganisms live in your intestines and are essential for your health. They help digest food, prevent illness-causing germs from multiplying, and assist with the absorption of nutrients. This is a very important bodily process that you want to keep operating well, nutrients such as collagen can bolster your guts health and keep it operating smoothly.

IBS 

Irritable bowel syndrome (IBS) is a condition that causes your bowels to become swollen, and painful, and have a lot of gas or mucus in them. Some people with IBS may also have diarrhea or constipation. The symptoms can be mild or severe, and they frequently worsen when certain foods are consumed.

It's not clear what causes IBS symptoms in most people with the condition. But things like diet and stress can make them worse. Good news: It's usually easy to manage your symptoms so they don't get in the way of your life and supplementing with nutrients like collagen can enhance your gut health profile.

Signs and Symptoms of Gut Health Problems

• Bloating: the accumulation of gas in the stomach or intestines.
• Diarrhea: frequent watery, loose stools.
• Constipation: infrequent bowel movements and hard stool.
• Abdominal pain: discomfort in your abdominal area, including cramping and bloating.
• Nausea/vomiting (or both): feeling sick to your stomach and throwing up from it.
• Irritable bowel syndrome (IBS): diarrhea, constipation, abdominal pain, or bloating that comes and goes for at least three months but doesn't last as long as six months.
• Vitamin deficiencies: loss of appetite and weight loss, muscle weakness, dry skin; brittle nails, fatigue, pale gums, tingling sensation in hands or feet, muscle cramps, anemia. 

Gut Health and Collagen

There has not been a lot of research on collagen and gut health as of yet. To date, most of the research has been on animals. But to understand the role of collagen in the gut, we must look at the amino acids found in collagen.

• Glutamine helps to build connective tissues and heal the gut's lining, which can be helpful for those with leaky gut. Glutamine can also support healthy gut microbiota (aka gut bacteria), which can help to strengthen the gut wall. Interestingly, glutamine is sold on its own as a supplement and is used in many leaky gut protocols.
• Glycine and proline are two amino acids that help seal and heal the gut lining when it is damaged, improving digestion.
• Arginine is another amino acid involved in wound healing in the gut.

Collagen naturally contains all these amino acids, making it a helpful supplement to accompany your gut health regime.

How to Use Collagen for Gut Health

The dosage and best collagen supplement for you will depend on your individual needs. Most collagen supplements are sold in doses ranging from 5 to 10 grams.

Collagen is available in many different formats, but the powder is ideal. Simply stir your collagen into a beverage of your choice (it dissolves in water) and drink. It is also helpful to make sure you're getting additional probiotics in your diet, as well as a fibre source that is easy to tolerate, such as beta-glucan.

References

https://www.sciencedirect.com/science/article/pii/S1756464620305028

https://pubmed.ncbi.nlm.nih.gov/25368996/ 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9198822/

Enzymes are catalysts of chemical reactions, meaning they initiate and increase the rate of cellular processes such as metabolism. Without enzymes, reactions in the body would take place too slowly to sustain life. The best digestive enzyme supplements are responsible for breaking down the food that you eat into their building blocks, which are small enough to be absorbed in the intestinal tract. Once absorbed, these building blocks can either be used for energy or stored for later use. To fully act on your food, these enzymes are secreted in your digestive juices such as saliva, stomach acid, pancreatic juice and bile.

Types of Digestive Enzymes Found In Supplements

The human body produces three main types of digestive enzymes: amylase, protease and lipase. Each has a unique function, and all work together to allow you to digest your food and absorb its nutrients properly.

Amylase

This class of enzymes is responsible for digesting the starches and complex carbohydrates that you eat into their simple sugar subunits. Because of their size, your body is not capable of absorbing starches or sugars that are larger than one subunit. The most common amylase in your body is alpha-amylase, which is in both saliva and pancreatic secretions. This is the enzyme that allows you to digest foods like potatoes, pasta, corn, and bread. When you are deficient in amylase, eating these foods will cause gas and bloating, and may cause several other symptoms throughout the body.

Protease

Protease is another class of enzymes in the body, but these are responsible for breaking down protein. Digestive proteases in your body are pepsin, trypsin and chymotrypsin. Pepsin is released in your stomach, and the other two are found in your pancreatic secretions. Protein is the building block of most of the structure of your body, including your muscles, bones, skin and hair. It is also required for most of your bodily processes in the form of cell signalling molecules, hormones and immune molecules. Protein is found in foods like meat, dairy, nuts and legumes. The inability to properly digest protein results in foul-smelling gas and stool.

Lipase

The third major class of digestive enzymes in the human body is lipase. This molecule is responsible for the digestion of dietary fat into free fatty acids that are easily absorbed in your gut. It is secreted by the pancreas and released in the intestines. Dietary fats that require the presence of lipase can be both unhealthy saturated fats found in french fries and potato chips and the health-boosting fats from fish oil and olive oil. The inability to properly digest dietary fat can result in steatorrhea (fat in the stool), or pale floating stools.

Lactase

Another digestive enzyme that commonly requires supplementation is lactase. This enzyme is responsible for digesting the primary sugar found in milk, called lactose. Deficiency in this enzyme is a common condition known as lactose intolerance. Symptoms of lactose intolerance are nausea, gas, cramping and diarrhea when the sufferer eats dairy products such as milk, cheese, yogurt, butter, and so on.

Naturally Occurring Enzymes

Enzymes occur naturally in all raw foods. When we refer to the "ripeness" of a food we are talking about its readiness to be eaten. Ripe foods become the most abundant in enzymes that are used for your proper digestion. Unfortunately, these naturally occurring enzymes are quickly destroyed by cooking or processing. This means that the average person has a diet that is deficient in natural enzymes. This external deficiency forces the body to do more work to compensate and digest the food, or else the foods are not properly digested. When your body cannot properly digest and absorb the nutrients from the food that you eat, it results in a condition called "malabsorption".

Understanding Malabsorption & How It Affects Your Health

This condition differs from malnutrition, where the person may not be eating enough food or nutrients to sustain their body. Malabsorption has many different causes, but ultimately results in the sufferer no longer getting the nourishment that they need from the food that they eat, even though their diet is sufficient in nutrients. Unfortunately, because things are not being digested or absorbed properly, supplementation of nutrients often cannot help with this condition. 

The signs of malabsorption depend on the particular subset of enzymes affected. In general, this condition creates several different digestive symptoms such as reflux, gas, bloating, foul flatulence, undigested food in the stool, as well as pale and floating stool. Because this condition can also result in a variety of nutrient deficiencies, it can account for symptoms such as dry skin and hair, cracked and peeling nails, slow healing, muscle wasting, and even weight loss. If you suspect that you may have malabsorption, it is important to contact your healthcare practitioner to do further testing to determine what type of nutrients you are lacking and how to help you digest them better in the future.

Key Nutrients Often Found In The Best Digestive Enzyme Supplements

Co-supplementation & Digestive Enzyme Supplements

Many enzyme supplements will contain other ingredients to promote their particular purpose. Some examples of common additives are listed below:

Betaine HCl

One common substance found in these formulas is betaine hydrochloride (betaine HCl), which can act as a source of acid for the stomach to help further digestion. Many enzymes need to be activated before they can function in the gut, and it is often acid digestion that causes this activation. Because of this, acid supplementation can help to increase how well the enzyme supplement works.

Pancreatin & Digestive Enzyme Supplements

Another addition may be glandular extracts such as pancreatin, which are made by concentrating the pancreatic juices of an animal. This extract will include the most naturally occurring enzymes in the ratio of the animal from which they were extracted. 

Ox Bile

This digestive aid is created from the bile of oxen and can help to promote proper fat digestion in someone with insufficient bile production of their own, whether due to cholecystectomy, or unknown causes.

Exploring Enzyme Activity and USP

Showing an amount of enzyme by weight is not pertinent information on a supplement label as it is the enzyme's activity that is important and independent of weight. Thankfully, all three major digestive enzymes are contained in pancreatin. This is a standardized product that has been rated by the United States Pharmacopeia (USP). The USP is a rating system that enables the comparison of different products sold in the market.

Because it is purified, pancreatin has standardized quantities of enzyme units in it and is often used as a point of comparison for digestive enzyme supplements. Each milligram (mg) of pancreatin contains at least 25 USP units of amylase activity, 2 USP units of lipase activity, and 25 USP units of protease activity. Any supplements labelled with 3X, or 4X are referring to this standard dose (ie. 3X contains 75 USP units of amylase activity per mg and so on).

Shopping For The Best Digestive Enzyme Supplements

Eating a diet that contains more raw fruits and vegetables can help to supply you with more enzyme-rich food. If this is not an option, there are many commercial digestive enzyme preparations, each with a unique mix of enzymes. 

Choose a supplement that contains enzymes for the type of nutrient(s) you have trouble digesting. There are vegetarian and animal-source supplements. Digestive enzymes can be in tablets, capsules, liquid or powder form. Each type of enzyme has different units of strength, and unfortunately, there is no standardization about which units are used on the product label, making it difficult for the consumer to judge the potency of potential enzyme supplements. Enzyme supplements may contain betaine HCl, to increase stomach acid and facilitate the workings of the enzymes, or ox bile, to digest fats.

Glutamine is the most abundant amino acid found in the body, and it is called "non-essential" because glutamine can be biosynthesized by your body from other amino acids. Just because it is non-essential does not mean that the body cannot benefit from taking a glutamine powder supplement. It is especially useful for healing the gut lining in cases of leaky gut.

Glutamine is also often used for promoting faster muscle recovery after strenuous exercise and increased lean muscle growth. There are several other benefits reaped from the supplementation of glutamine, let's explore them. 

How Glutamine Impacts Your Body & Well-Being

Glutamine is depleted by stress, physical injuries and inflammation, particularly in areas like the intestine. It promotes muscle growth (anabolism), and stops the catabolism of muscle caused by the stress hormone cortisol. Glutamine can also act as an alternative fuel source for the brain when glucose is not readily available.

Key Health Benefits of Glutamine Powder Supplements

Muscle Building (Anabolic)

The promotion of lean muscle mass by glutamine is its most well-known quality. Athletes have been using glutamine as a performance-enhancing supplement for many years. Medically, glutamine can rebuild lean tissue following periods of convalescence, surgery or after muscle-wasting illnesses.

Food for Gut Cells

Glutamine is the primary fuel source for cells that line the digestive tract (enterocytes). These fragile cells can be rebuilt with L-glutamine after damage from intestinal inflammation like infection (food poisoning), ulcerative colitis, stomach ulcers, chemotherapy and radiation treatments.

Liver, Immune & Mood Boosting Benefits

In the liver, glutamine enhances the activity of glutathione, an antioxidant responsible for detoxifying drugs and alcohol. It has been shown to optimize immune function in cases of HIV infection. In the brain, glutamine provides energy to neurons and is helpful in cases of depression, senility and developmental disorders. Glutamine can also reduce cravings for sugar and alcohol.

Exploring Glutamine Powder & Other Supplement Formats

The biologically active and absorbable form of glutamine is L-glutamine. It is commonly found as a powder or in capsule form. Keep glutamine powder dry to prevent its degradation. It is often added to protein powders or other supplements to enhance athletic performance. It is also a component of formulas for the repair of the digestive tract. The dose of L-glutamine depends on the required effect and can range from 1.5 – 12g daily. Clinical doses may be higher as recommended by your healthcare practitioner.

"Homeostatic soil organisms" (HSOs) is a registered trademark representing the particular probiotics present in Garden of Life's product called "Primal Defense". In general, these organisms are good probiotics individually, but it is not yet known how they interact or compete with one another in combination formulas. The company has done some preliminary research, but no peer-reviewed studies yet exist.

Understanding What Homeostatic Soil Organisms Are

The organisms included in Garden of Life's HSOs are listed in the chart below. Although this particular mixture is unique to this product, most of these bacteria will look familiar to you from other probiotic formulas. These organisms may interact in a new way together, but there is no peer-reviewed research supporting this idea yet. Instead, there is research on each species as follows:

Nutritional Information

organisim breakdown chart
organism	known effects
lactobacillus plantarum	· this organism is found naturally in fermenting foods and decomposing plant materials. it creates hydrogen peroxide during its digestive process to outcompete other organisms attempting to cultivate the same space. it is likely this competition that allows these bacteria to act as a protective probiotic.
bacillus subtilis	· these spore-forming bacteria are naturally occurring soil organisms that have long been established as beneficial probiotics. this bacterium is fungicidal, meaning it kills pathogenic fungi, and is an immunostimulant that was widely used as a treatment for gastrointestinal and urinary tract diseases prior to the introduction of antibiotics.
lactobacillus brevis	· this organism can be found in preserved foods such as pickles, sauerkraut, wine, and beer (although in beer it spoils the brew). it has been shown to improve human immune function, and is widely considered a beneficial probiotic.
bifidobacterium breve	· b. breve has been shown to inhibit e. coli and c. albicans in the human body. it can digest a wide variety of food sources, including vegetable fibre normally considered indigestible. this allows it to out-compete, and thus kill off other bacteria in the gut.
bifidobacterium bifidum	· this organism has been widely studied and its benefits include: the inhibition of gut pathogens, the modulation of immune responses, the production of vitamins, and the bioconversion of a number of dietary compounds into bioactive molecules. it has also been shown to reduce the expression of procarcinogenic enzymes by gut microbes. it has been most widely studied for its ability to function as an anti-diarrheal probiotic, particularly in infants.
lactobacillus paracasei	· this bacterium is found naturally in fermented products. it is proposed to out-compete pathogenic bacteria in the gut, with one study showing benefit in clostridium difficile infection (a very persistent pathogenic gut bacteria). there is some preliminary research on immunomodulation in mice due to colonization with these bacteria, but more research is required to make the link to humans.
lactobacillus salivarius	· this organism is a fast replicator frequently found in the digestive tract of many mammals. it has not been well studied, and its potential as a probiotic is just emerging in current research. there are some very interesting preliminary studies showing that l. salivarius may out compete helicobacter pylori (an organism known to cause intestinal ulcers in humans), staphylococcus spp., enterococcus spp., and e. coli, all of which are potentially pathogenic microbes.
lactobacillus casei	· this bacterium is naturally found to cultivate the human digestive tract. it has been shown to survive a wide variety of ph levels and complements and promotes the growth of several other probiotics.
bifidobacterium lactis	· this organism has been making waves in research recently because of a 2008 study that implicated it as a potential protective agent for the intestinal lining in people with celiac exposed to gluten, thus reducing the symptoms of the disease even with small exposures.
bifidobacterium longum	· this well-known probiotic bacterium is naturally found in the digestive tracts in humans. it is also found in high amounts in infants and likely plays a role in breast milk digestion. it has been shown to inhibit the growth of pathogenic bacteria in the gut, and to help regulate the body's immune response as well.
lactobacillus acidophilus	· these are one of the most well studied probiotic bacteria and have been shown to colonize the human digestive tract and out-compete pathogenic organisms. it also has immunoregulatory functions in the gut that help to regulate the entire body's immune responses. this can help to reduce autoimmune reactions. these bacteria are also required for certain nutrient production, digestion, and absorption.
lactobacillus rhamnosus	· a particular strain of this bacteria (l. rhamnosus gg) has been shown to effectively treat several different intestinal and genitourinary diseases caused by viral and multi-antibiotic-resistant-bacteria pathogens. the presence of these bacteria in the gut is also currently being studied for a potential role in the production of neurotransmitters that reduce anxiety.

Many of these strains are also found in the vaginal flora of women, where they can compete with pathogens such as C. albicans, the organism responsible for vaginal yeast infections. Interestingly, the term "soil organism" doesn't seem to apply to many of the bacteria listed above. Since humans no longer defecate in the soil, many of these organisms are found solely in the human body.

Homeostatic Soil Organism Supplements

Because "homeostatic soil organisms" are a proprietary blend of probiotics, without listed dosages of each, it is impossible to recommend a dosage. Because of this limitation, HSOs should be supplemented according to the manufacturer's suggested dosing.

See What Professionals Are Saying About HSOs

Dr. Katy, N.D. states: I am always suspicious of proprietary formulas, particularly when they are trademarked with a market-savvy name and only researched by the company that produced them. Of course, having worked in the research community, I understand the limitations of finding unbiased research grants for new products. Depending on the dosages in this proprietary "HSO" mixture, the bacteria being used are intriguing, albeit most of them aren't soil-based organisms. This product superficially appears to be on the cutting edge of probiotic research. I do wish that there was more information on how these microbes interact with one another when supplemented together, but individually, each does have research backing up its use as a beneficial probiotic. The wide variety of bacteria used, in theory, allows for greater efficacy and more likelihood of seeing beneficial digestive, anti-infectious, and immune results. Of course, we never know what the actual effects will be until studies are performed in human trials. I have seen products that I thought would theoretically be perfect treatments, turn out to be detrimental when studied. Because of this, I would like to see more research before I jump on the HSO bandwagon. I am also not comfortable recommending a probiotic without knowing the dosage of each bacterium, as insufficient dosage will eliminate any beneficial effects. On the other hand, I can tell you that I am very interested to see what comes of further research.

Important Information To Consider

Because of the spore-forming tendency of some of the bacteria in the HSO mixture, there is some concern about the long-term effects of supplementation. There is a possibility that spores may continue in the system even after supplementation is stopped and that a secondary, unintended growth period, or "bloom" may occur later on when these spores develop. There has not been sufficient long-term study to decide either way. There is also no information on dosages of each bacterium, so it is impossible to know whether dosages are sufficient to even have a physiologic effect. Immunocompromised individuals should use caution when supplementing any probiotics to prevent the risk of overgrowth.

Digestive health plays a critical role in overall well-being, influencing everything from nutrient absorption to immune function and energy levels. When the gut barrier becomes compromised, it can contribute to a range of uncomfortable and persistent symptoms. As awareness grows, many people are turning to leaky gut supplements to help support gut lining integrity, reduce inflammation, and restore digestive balance.

In this article, we'll explore natural strategies to support your gut and promote long-term wellness. 

Understanding The Intestinal Tract

The lining of our intestinal tract is a lot like the skin on the outside of our bodies. Although our digestive tract runs through the inside of our body, it is a closed tube, and everything on the inside is actually "outside" our body. It is the lining of our digestive tract (the endothelium) that protects us from everything inside our gut. 

The entire endothelium is a mucous membrane (much like the inside of the mouth), which acts as a filter that only allows fully digested nutrients to pass through to our bloodstream. Tight junctions connect neighbouring intestinal cells. This lining blocks bacteria, yeast, toxins, waste, and undigested food. A damaged lining allows these particles to enter the bloodstream. This process can trigger immune system problems.

Debris that crosses tight hunctions encounters immune cells beneath the gut lining. These cells can trigger an immune response.

What Causes Leaky Gut?

There are a number of different things that can allow for the leaking of the gut wall. Often, the initial insult will come from a toxic exposure or from an infection in the gut. Toxic exposure can be accidental, like water or work-related exposure, or can be due to drugs that we ingest, like medications or alcohol. Infection can be viral, bacterial, or a Candida (yeast) infection, and it may appear as gastroenteritis (stomach flu / diarrhea) or have no symptoms at all. In each case, the resulting inflammation causes a breakdown of the proper structure of the gut lining, which can allow for the passage of debris, such as waste, toxins, and food particles, across the tight junction.

What Triggers Inflammation?

Once the debris is allowed to cross the tight junctions, it can be exposed to the incredible number of immune cells that lay hidden just below the lining of our gut. In fact, the vast majority, an estimated 70-80% of our immune system exists in this gut-associated lymphatic tissue (GALT). When our immune cells are exposed to foreign substances, they respond as nature intended and mount an immune response. This response creates an inflammatory cascade that can begin to damage the endothelium even more and create more leaks. Stress plays a very important role at this step in the inflammatory pathway. Cortisol is our major long-term stress hormone, and its presence alters the normal immune response throughout the body. Thus, when we are stressed, our immune response is different than when we are relaxed and happy.

Continuing the Cycle
Repeated exposure to triggers increases immune activity. This response can cause greater damage to the gut lining. This is ultimately how food sensitivities become an escalating problem, and why removing the triggering food can reduce the symptoms and stop the inflammatory chain. Toxins, yeast, and bacteria can sustain inflammation. Toxins, yeast, and bacteria can sustain inflammation. Repeated exposure can drive a worsening inflammatory cycle.

Inflammation, Autoimmunity and Allergies
The resulting inflammatory cycle is how leaky gut can create inflammatory conditions like rheumatoid arthritis, allergies, asthma, and even autoimmune conditions like IBD (Inflammatory Bowel Disease). Studies have also shown an association between leaky gut and several conditions, such as type I ("juvenile onset") diabetes, lupus, MS (Multiple Sclerosis), and even autism.

Symptoms of Leaky Gut

Because the immune effects of leaky gut can enter the bloodstream and then travel anywhere in the body, there are a number of different signs and symptoms associated with this condition. Some examples include: fatigue, diarrhea, constipation, bloating, gas, reduced immunity, skin rashes, eczema, anxiety, depression, irritability and dark circles under the eyes. Food may enter the bloodstream before complete digestion. This process can impair nutrient absorption. Malabsorption can lead to nutrient deficiencies over time. Signs of this can appear over time as dry skin, fatigue, as well as brittle hair and nails.

Leaky Gut vs Candida

Often, people will attribute leaky gut symptoms to candida (a yeast overgrowth in the gut), and although it is a common cause of leaky gut, treating candida alone will not fully resolve the symptoms and can often make it worse. Anti-candida treatments can often be harsh and further damage the gut. It is important to heal any damage after clearing the cause of the inflammation.

Supplements For Reducing Leaky Gut Inflammation

Curing leaky gut ends up being a two-step process. First, it is important to remove the offending agent causing the inflammation and damage in the gut. Individuals who suffer from leaky gut may need to follow certain dietary restrictions in order to alleviate symptoms. Introducing a variety of fruits, vegetables and whole grains, as well as incorporating lean protein sources into the diet, while avoiding food sensitivities, will help to alleviate symptoms.

Antimicrobial herbs and supplements can help eliminate harmful bacteria and Candida. Food sensitivities require long-term dietary elimination. Some people may need permanent dietary changes. Removing toxins can help reduce ongoing inflammation and immune activation. While we are removing the cause of the problem, we can help to reduce the inflammation using supplements.

There are a number of supplements that can reduce gut inflammation, but some of the best are:

Fish Oil

This oil is rich in omega 3 fatty acids and has been shown to reduce inflammation, improve mood, thin the blood, and reduce blood pressure.

Boswellia

This herb is renowned for its ability to reduce systemic inflammation in the body. Although it has been most thoroughly researched for the treatment of arthritis, its use can be expanded to other inflammatory conditions. 

Curcumin

Another herb that has been established for its anti-inflammatory properties, curcumin (tumeric) can be added to your cooking or supplemented directly as a great way to reduce any inflammation in your gut.

Supplements To Help Heal Leaky Gut

Once the source of the inflammation is removed, the immune system is no longer stimulated, and the gastrointestinal lining has a chance to heal. It will, of course, heal naturally over time, but we can easily help to speed up the process. Restricting alcohol and caffeine, which are both irritating to the mucosal membrane of the gut, also helps to reduce the symptoms of leaky gut. Reducing stress levels with breathing exercises and lifestyle changes can help to promote healthy digestion and reduce cortisol levels to allow restoration of normal immune function.

Of course, there are a number of supplements that can help to reduce inflammation and speed the healing of the gut lining. Once the tight junctions are repaired, the symptoms of leaky gut will resolve.

L-Glutamine

This amino acid can be considered the single most important supplement for restoring the integrity of the gut lining. It is a major food source for the enterocytes, and providing food allows them to replicate and heal regions of damage.

DGL (Deglycyrrhizinated Licorice)

Licorice is a soothing and healing herb that can soothe the intestinal lining directly and also acts to regulate the immune system and help calm any ongoing inflammation.

Demulcents

This class of herbs coat and protect the intestinal lining from any further damage. By protecting the lining, they give the enterocytes time to heal. Some examples are marshmallow and slippery elm.

A perennial bush with serrated heart-shaped leaves which have a mild taste and smell like lemon. Lemon balm, part of the mint family, has been cultivated around the Mediterranean coast for over 2,000 years. Historically, many attributed increased intelligence to individuals who consumed it regularly. Now lemon balm is much more widely known for its health benefits and uses as a sedative, plus its anti-spasmodic and anti-bacterial uses. For some, it is still considered a cure-all.

Key Health Benefits of Lemon Balm

Lemon Balm has always been known for its general effects on the nervous system as a whole commonly used for stress and anxiety, lack of appetite, digestive discomfort, depression and for general strengthening of the memory and mind. Today, there is again a lot of attention on lemon balm in the treatment of Alzheimer's and dementia, showing results of improved mood and mental performance. It is also commonly prescribed for insomnia or difficulty relaxing, as well as for calming spasms of the digestive tract.

Lemon Balm Supplement Varieties

Lemon Balm is frequently paired with valerian root, as a sleep aid and anti-anxiety remedy. There is also strong evidence of lemon balm's efficacy in treating genital or oral herpes, decreasing the duration of sores and length between outbreaks. Although its specific anti-viral actions are poorly understood, it is suspected it interferes with virus receptors on host cells. If you are an outdoor enthusiast looking for natural options, the crushed leaves can also be rubbed over the skin for a natural mosquito repellent.

Lemon balm can be taken in capsule or tincture form and is commonly found in anti-anxiety or sleep-promoting combinations. 

Potential Side Effects & Cautions

Lemon balm maintains an excellent safety record. There are no side effects for interactions associated with its use, although it is not to be taken by pregnant or breastfeeding women. Individuals taking benzodiazepines, SSRI or SNRI's may notice some mild drowsiness if combining lemon balm with these medications. Recommended dosages vary anywhere from 100-500 mg/day.

What Is Lactobacillus?

Much like the name implies, Lactobacilli form a major part of the lactic acid bacteria group. This means lactobacillus helps to break down lactose (milk sugar) into sub-units that your intestinal tract can absorb. In manufacturing, Lactobacilli are used in the production of yogurt, cheese, sauerkraut, and other fermented foods. In humans, these bacteria can be found in the gastrointestinal tract and vagina, where they act as symbiotic probiotics ("good", protective bacteria).

Health Benefits of Lactobacillus Probiotics

Digestive Health Benefits

Like many other probiotics, Lactobacilli are commonly used to prevent and treat gastrointestinal disturbances like diarrhea, including infectious cases like traveller's diarrhea, and those caused by antibiotic use. Interestingly, Lactobacillus has also been found to help increase the speed of recovery in viral cases of diarrhea as well, particularly in children infected with rotavirus.

Inflammation Support

Some strains of Lactobacillus have been found to possess anti-inflammatory activities. The research is preliminary, and only in mice, but supplementation with these species helped to reduce the risk of inflammation and unhealthy cell formation.

Vaginal Health Benefits

Lactobacillus bacteria are good at getting established in the vagina. This helps to protect against vaginal infections, both by pathological bacteria, and by Candida. Thus, supplementing with Lactobacillus spp. can protect against vaginal yeast infections, and help to speed recovery upon infection.

Skin and Immune Health Support

Gut health is closely linked to both immune and skin health, both of which contribute to skin disorders such as eczema, rosacea, and acne. Colonization with good gut bacteria can help to regulate the immune system since over 70% of our immune cells are located in our gut (GALT).

Types of Lactobacillus Strains

The term Lactobacillus covers a genus that contains over 180 species, and an even larger number of strains. A few of these species are commonly used in probiotic supplements, and have been shown to be beneficial to our health.

L. acidophilus (Acidophilus)

This is the most commonly known species of probiotic on the market today. It can naturally be found in the entire gastrointestinal tract, including the mouth. It is commonly added to many fermented foods in small amounts, particularly dairy products, and supplementation has been found to have a number of health benefits.

It can prevent and treat small bowel bacterial overgrowth, and help promote proper lactose digestion in lactose-intolerant individuals. Certain species have also been shown to protect against infection with E. coli O157:H7, and may help to reduce blood cholesterol levels (strain L1). There is also a strain of L. acidophilus that has been shown to prevent the growth of pathological bacteria such as Salmonella and Campylobacter (strain LA-5). In addition to its protective function, this type of bacteria also converts vitamin K1 in the gut into the K2 form that is beneficial for blood clotting and bone health. Although L. acidophilus has been found to help decrease vaginal colonization by Candida ("yeast"), it does not actually remain and colonize the vagina and thus, will not protect against future infection. Some women experience burning in the vagina after using vaginal suppositories containing this particular bacterium, and use should be discontinued if these symptoms occur during treatment. Because of its widespread benefits and ease of colonizing the GI tract, L. acidophilus is found in a wide variety of probiotic supplements and foods, and can easily be incorporated into one's diet.

L. casei

This bacterium is found in the mouth and human intestine that is very adaptable to a variety of temperatures and pH environments. It produces large amounts of amylase, the enzyme responsible for the digestion of sugar in the gastrointestinal tract. Recent research has shown that L. casei can also help to ferment beans so they produce less gas upon digestion. This bacteria has also been used in critically ill children suffering from diarrhea to help reduce the symptoms and speed healing. This type of bacteria has been shown to bind to the cells of the gastrointestinal tract and stimulate the local immune cells (GALT). This helps to boost the immune system, and prevent local infections in the gut, which is especially useful in times of stress, when the immune system is suppressed.

L. plantarum

One of the more common strains of Lactobacillus found in food is L. plantarum, and natural sources include: saurerkraut, pickles, olives, kimchi, as well as some fermented cheeses. One study showed that it may help to reduce the allergenic potential of soy flour by digesting certain proteins, thus helping to prevent allergic reactions in sensitive individuals. Much of the research on this species is preliminary and further research is required before conclusions can be drawn, but in general, it is considered to have the same general digestive benefits as the other Lactobacillus species (those listed in the paragraphs above).

L. rhamnosus

This particular species of Lactobacillus has been found to be especially useful in the urogenital tract. It is extremely resistant to the harsh acidic conditions found in the stomach, so it easily makes it into the rest of the gut and other areas of the body. One strain, L. rhamnosus GG has been shown to be particularly useful at inhibiting colonization of the vagina and the urinary tract by pathologenic organisms. It can also help to protect the digestive tract, much like the other Lactobacillus strains. Some preliminary research in mice has shown that gut colonization with L. rhamnosus reduced affected GABA receptors in the brain, and helped to reduce anxiety levels. More research is required before we can assume this effect happens in humans as well.

How can I Take Lactobacillus?

The doses available in food products are often too small to have an impact and cannot have the medicinal effects required to prevent or treat the medical conditions listed above. Because of this, it is better to supplement with a product with a known concentration of bacteria to ensure you get the effects you seek. Lactobacillus can be found in capsules or powder, alone or in combination with other beneficial probiotic strains. When taken in powder form, this particular probiotic may be associated with increased tooth decay. Because of this effect, supplementing Lactobacillus in capsule form to avoid exposure in the mouth might be preferable. Alternatively, you can rinse your mouth thoroughly with water after taking a powdered form of Lactobacillus to help protect your teeth.

New research has linked the health of the bacteria living in your intestines to your ability to lose weight. If you are struggling with losing weight, you may be suffering from a bacterial imbalance in your gut.

What are Healthy Bacteria?

Most people know that they have bacteria living in their intestines. Again, most people have heard of "healthy bacteria" and "bad bacteria" and know that you should supplement with healthy bacteria when you take an antibiotic. Many medical doctors even suggest you take a probiotic after taking an antibiotic.

However, did you know that we are just scratching the surface of understanding what health bacteria really are and what they really do?

We have 4 pounds of bacteria living in our gut and they influence much more than digestion. They boost immunity, healthy mood and protect against chronic disease. The exciting news is that we've now discovered that healthy bacteria will promote weight loss!

How Your Gut Bacteria Can Effect Weight Loss

In her new book, The Skinny Gut Diet, Brenda Watson CNC discusses how your gut bacteria can make you fat. She talks about "gut balance" and how it's important for the healthy bacteria to outnumber the bad bacteria in your intestines. When the bacteria are out of balance, then dysbiosis occurs and dysbiosis has been linked to many health conditions like autism, heart disease, diabetes and now obesity.

It turns out that the gut bacteria found in obese people differs from lean people and having the wrong balance of gut bacteria can make you fat. We are learning that the gut bacteria found in obese persons are more efficient at extracting calories from food passing through the digestive tract. So that means you may be getting more calories from the same meal compared to your thinner friend. If you've been battling your weight for a long-time, then changing your gut bacterial balance may just be the answer your looking for.

Scientific Evidence On Gut Bacteria & Weight Loss

A recent scientific study has changed how we understand gut bacteria. Jeffery Gordon's team of researchers at Washington University performed an eye opening study with mice. They found that when they transferred the gut bacteria from conventionally raised, genetically obese mice into the digestive tracts of germ-free mice, the germ-free mice became obese. This is significant because the researchers discovered that intestinal bacterial imbalance could be a cause of obesity. Until this study was done, intestinal bacterial imbalance was believed to only be the result of being obese and eating a poor diet. The researchers also found that the obese mice had a 50% reduction in the abundance of bacteria that keep you lean, called Bacteroidetes and a proportional increase in the bacteria that keep you fat, called the Firmicutes.

Did you catch that? Researchers have discovered that there are two main groups of bacteria in your gut and the ratio of these two groups determines whether or not you will be more likely to gain weight. In her book, Brenda Watson calls the Firmicutes the "Fat Bacteria" and the Bacteroidetes the "Be Skinny Bacteria". The "fat bacteria" are really good at extracting extra calories from food, so losing weight means you need to increase the "be skinny bacteria".

Another interesting study was done by Vanessa Ridaura, a graduate student in Gordon's lab. The researchers transplanted stool from 4 pairs of female twins into germ-free mice. In each pair of twins, one twin was lean and one was obese. The mice were fed the same low-fat, high-fiber diet and it was found that the mice who received gut bacteria from the obese twin gained more fat that the mice who received gut bacteria from the lean twin.

How To Balance Gut Bacteria To Lose Weight?

If you are concerned that your gut bacteria are out of balance, especially if you are overweight, there's good news! You can quickly influence your own gut bacteria through diet, lifestyle and supplements.

Eating a diet that supports healthy bacteria is important. Eating healthy fats, eating high-fiber whole foods and eating protein with every meal and snack, will support the healthy bacteria in your gut. Healthy bacteria like brightly coloured vegetables and fruits because they supply the bacteria with prebiotics. Cutting out sugar, processed carbohydrates and unhealthy fats will starve the bad bacteria because they thrive on these damaging foods. Remember, it's about balancing your gut bacteria so more healthy bacteria live in your intestines.

You can also use probiotic supplements to balance your gut bacteria and promote weight loss. Choose one that contains at least 30 billion cultures per capsule and contains at least 10 different strains of bacteria. Also, look for high amounts of Bifidobacterium to support the large intestine and Lactobacillus to support the small intestine. Be sure to choose a probiotic that

has a specialized capsule or is acid resistant so that the bacteria are not damaged by the harsh stomach acid and will get to the intestines.

What Are Probiotics?

Probiotics are the beneficial microbial flora that we all need for optimal health. These "good" bacteria (and yeast) colonize our digestive and urinary tracts and the vagina in women where they grow and help to maintain the health of our mucous membranes. You can think of this in the same way as sowing your lawn with grass seed to create a thick, lush carpet of grass that can protect against the growth of weeds.

Types of Friendly Bacteria

In general, probiotics can be categorized by where they are used in the body. For example, there are friendly bacteria, which only grow in the small intestine and those that proliferate only in the large intestine (colon). But, believe it or not, beneficial bacteria exist in the mouth, urinary tract, stomach, vagina, and even on the surface of the skin. Certain strains colonize certain areas of the body more easily than others. More specific information can be seen below.

What Do Probiotics Do?

Probiotics feed your body with beneficial bacteria to help protect against the growth of pathological ("bad") microbes like E. coli and Candida. This helps no matter the location of the mucous membrane in the body: whether the vagina, bladder or GI tract. In the gut they also promote proper digestion and in some cases actually produce or functionally convert essential nutrients for our absorption and use. Many normal, bodily functions require healthy gut flora, and their effects range from healthy immune function to proper heart function and skin health.

Probiotics Health Benefits

Healthy Gut Flora

Without healthy gut flora, a number of conditions can result including: poor assimilation of nutrients, intestinal irritation, diarrhea or constipation. Both naturopathic and medical doctors recognize the importance that the gut flora plays in overall health. Certain strains of Lactobacillus have been shown to be crucial for producing important immune factors, while others have been shown to be crucial for the reduction of bad cholesterol. Many infections are more common in those without proper body flora, including: gastroenteritis (the "stomach flu"), vaginal yeast infections, urinary tract infections (UTIs), and even skin conditions like acne.

Immune Regulation

Proper colonization of the gut by beneficial bacteria helps to regulate our entire immune system. Well over 70% of our immune cells are actually located in our gut tissue as "gut associated lymphatic tissue" (GALT). These cells are constantly interacting with the bacteria in our gut, and having good bacteria present can help to train our immune system to be properly active against pathogens and tolerant to everything else. This is how probiotics can help to reduce and prevent autoimmune diseases such as: lupus, rheumatoid arthritis, irritable bowel disease, psoriasis, and eczema.

Anti-infection and Detox Support

Candida infections can be particularly stubborn and often require long-term use of a probiotic in addition to the use of other therapies. The same need for probiotics exists in instances of food poisoning, which not only deplete gut flora, but can also cause damage to the intestinal lining; the use of a high cell count, therapeutic probiotic is therefore appropriate if you've had food poisoning. Another common use for probiotics is for preventing parasites and diarrhea while traveling. Whether the gut flora has been lost due to diarrhea or due to an intentional cleanse, probiotic supplements can perform a "rebuilding" function, helping to replenish friendly bacteria that have been depleted.

Strains of Probiotics

Lactobacillus

Probably the most commonly known probiotic available on the market, Lactobacillus has a number of health benefits. There are four major species of Lactobacillius that are commonly supplemented: acidophilus, rhamnosus, casei, and plantarum. Each has its own unique beneficial effects, although all share the common digestive, immune and anti-cancer benefits provided by Lactobacilli in general.

Bifidobacteria

This genus of bacteria is another group of lactic acid bacteria that also colonizes the gastrointestinal tract and the vagina. These are the species of bacteria that make up the vast majority of the digestive flora in infants, and some species may be the first beneficial microorganisms to be introduced to our guts through our mother's breast milk. In addition to the benefits common to most probiotics, certain strains of Bifidobacteria are particularly able to help reduce allergies and help to prevent and treat Irritable Bowel Sydrome and Irritable Bowel Disease. Some strains may also help to prevent and treat certain tumours. For more information on Bifidobacteria, please click here.

Strep thermophilus

Although most of us associate Strep with a sore throat, this particular species has been found to be extremely beneficial for preventing and treating diarrhea in chemotherapy patients and those being treated with antibiotics. It may also help us digest lactose, and so may help those with sub-optimal lactase production, and Lactose Intolerance.

Saccharomyces boulardii

S. boulardii is a beneficial yeast that acts as a probiotic in the digestive tract. It is particularly useful for those who have had chronic diarrhea from C. difficile infection or even from food poisoning.

Shopping For Quality Probiotics

There are literally thousands of probiotic supplements available in health food stores today; with so many available it can be difficult to know which one is best for you or your family. A multi-strain probiotic is frequently the best way to go for most people. This type of probiotic can supply you with at least 6, 8 or even as many as 10 or 20 different strains of healthy bacteria. Your body naturally contains a wide variety of strains, so it makes sense to take a supplement with as broad a spectrum as possible. This will give you the greatest coverage to replenish or maintain the natural gut flora. The greater the diversity, the greater the strength of your body's flora.

Probiotic Source

There are a number of different sources of probiotics. Some companies get their strains from soil sources (like HSO's), while some get them from lab strains, and still others from strains extracted from healthy human sources. There are a mind-boggling number of strains of bacteria available of each species of bacteria. Lactobacillus acidophilus is a species of bacteria and it has a vast number of different strains that are labeled using a chain of letters and numbers. We know very little about the specific differences of each species, and so the medical community tends to group the bacteria by species and ignore the strain in most cases. In addition to bacteria, some probiotics are other organisms; one great example of this are beneficial yeast called S. boulardii.

Targeted Probiotic Therapy

That being said, there are particular therapeutic probiotics, which are targeted towards certain health concerns. The homeostatic soil organism (HSO) type of probiotic contains healthy bacteria from soils. In years past we would have ingested these from root vegetables grown in the ground, but in our modern sanitized world, where we purchase cleaned vegetables from supermarkets, it's difficult for us to get it from food unless we're growing them ourselves. This particular type of beneficial bacteria has been clinically proven to help remove Candida.

Shelf Stability

Because they are living organisms, probiotics have a shorter shelf life than standard nutritional supplements. It is best to store them in fridge, especially if you aren't going to finish the bottle quickly. When exposed to cooler temperatures, microorganisms slow their metabolism, which brings them near to a point of stasis; This allows them to be stored for longer periods of time without a nutrient source. At room temperature, the organisms must be preserved in some other manner: either chemically in a protective coating (microencapsulation) or they must be stored in much larger concentrations and with a food source such as FOS and glucose so they can "eat" in order to survive. Most high quality supplements intended for the fridge will remain shelf stable with their label count for up to two weeks at room temperature, but prolonged time exposed to elevated temperatures will eventually result in a die off of your chilled probiotic. Research is conflicted about how long probiotics degrade naturally at room temperature, which is likely the result of differences between strains and manufacturing methods. Some healthy gut flora supplements will degrade at less than 5% of the total active cell count under normal cupboard conditions over the span of about thirty days, which will allow them to last for several months without significant losses. Often these are the brands considered to be more shelf stable. Other supplements will lose their entire living microbial count within 2-3 weeks. In general, it is best to follow the instructions on the bottle for storage. Those that say "shelf-stable" are ones that have been properly preserved or have initial counts high enough to last until their expiry date with the counts stated on the label.

Probiotic Potency & Active Cell Count

Unlike vitamins, minerals, and herbs, probiotic supplements are measured by active cell count rather than milligram weight (some bacteria are "fatter" than others). A high potency probiotic would be considered in the 10 billion cell count or higher. These are excellent for use in times of depletion and stress on the gastrointestinal tract. They are also useful during times of infection, where higher probiotic counts can help to out-compete pathological "bugs". For regular maintenance, lesser counts may be sufficient, such as 2-4 billion daily.

How To Take Probiotics

Most probiotics come in powder or capsule form for easy supplementation. They can be mixed with warm or cold food directly (not hot), or simply taken with meals. Other supplements may come in powder and lozenge form probiotics help to inoculate the mouth and esophagus with millions of helpful bacteria.

Multi-strain formulas are always the best option to ensure a wider base of colonization and protection. It is best to try to get at least 4 strains, although better products will contain 8 or more. Keep your counts in mind – 10 billion range for initial colonization and maintenance doses can be lower, in the 2+ billion range.

Dosing may have to be adapted in times of added stress on the intestinal tract, during time of chemotherapy, antibiotic treatment, or diarrhea.

Some foods are enriched with probiotics, but many do not provide a therapeutic dose, and they often fall short of what is required. Be sure to use the same requirements in your food sources as in your supplements when choosing where to spend your money on probiotics.

When dosing children, the strain ratios and dosages will be different than those for adults. It may be best to purchase products targeted at your child's age range.

Should Probiotics Be Taken With Food?

Very recent research has finally solved the "with or without food" debate. It was found that taking probiotics with food helped larger numbers of them (up to 90%) survive into the intestines, vs. 50% survival on an empty stomach. Before, it was thought that taking probiotics on an empty stomach would help more viable bacterial cells to pass through the stomach to reach their destination in the small or large intestines than taking them with food. It turns out that food actually acts as a buffer to reduce stomach acidity and also promotes increased motility in the gut, helping to speed the probiotic to its destination. So it is best to take your probiotic supplement with a meal to improve its function.

Maintenance Supplementation

Some recent research has suggested that following an initial period of high-dose supplementation to seed the gut (perhaps 4 weeks), probiotic supplementation can be dosed in pulses and still maintain its beneficial colonization. Maintenance supplementation can involve 3 weeks of daily supplementation, followed by 4 weeks without supplementation, and beneficial levels of healthy gut bacteria will still be maintained. Unfortunately, because our diets are so far removed from natural sources of beneficial probiotics, maintenance supplementation is often necessary, particularly in individuals with compromised digestion.

What is S-Boulardii

Saccharomyces boulardii (S. boulardii) is a tropical yeast strain that has been found to act as a probiotic when ingested and replenishes gastrointestinal flora, and gut health. This yeast grows at body temperature, and is a non-pathogenic organism, meaning that it does not cause disease in humans.

It is also non-systemic, meaning it is limited to the digestive tract and does not spread throughout the body.

Traditional Uses for S-Boulardii

Traditionally, S. boulardii was ingested by people in South-East Asia, as a folk medicine to prevent and treat diarrhea of various causes, particularly cholera.

To ingest this yeast, they chewed the skins of the mangosteen and lychee fruits, upon which S. boulardii has been shown to cultivate naturally. Because it is in the yeast family, it is inherently resistant to antibacterial antibiotics, and thus is a great choice of probiotic for treatment alongside these antibiotics to help reduce their unintended side effects.

Key Benefits of S-Boulardii

Traveller's Diarrhea

In general, probiotics are beneficial microorganisms that coat the digestive tract much like the grass on your lawn. Seeding the lawn with a wide variety of beneficial grass creates a strongly rooted lawn that prevents weeds from growing. In the same way, seeding your gut with a wide variety of probiotics helps to ensure that any pathogenic organisms, such as bacteria that cause diarrhea, or the pathogenic yeast Candida albicans (the yeast that causes human yeast infections) cannot take hold. Research has shown that S. boulardii can inhibit the growth of pathogenic organisms such as Candida albicans, E. coli, Shigella spp., Salmonella, Pseudomonas, and Staphylococcus. In addition to helping prevent infection by these organisms, S. boulardii has been proven to prevent antibiotic-associated diarrhea in several clinical trials, and is effective in preventing 2/3 of cases of traveler's diarrhea when taken at least 5 consecutive days prior to exposure.

S. boulardii and IBD (Crohn's and Ulcerative Colitis)

Interestingly, current research is beginning to examine the role of this probiotic in protecting against gut inflammation. It has been found to decrease the amount of a proinflammatory cytokine called Interleukin 8 (IL-8), which could allow it to have a protective effect in inflammatory bowel disease. More research is required in this area before we can be sure of this protective effect.

S. Boulardii and C. Difficile

Clostridium difficile (C. difficile, or C. diff) is an extremely antibiotic-resistant organism that tends to cultivate in a hospital and clinical environments and infect people undergoing antibiotic treatments or who have compromised immune systems. One of the most exciting pieces of information to come out of current research on S. boulardii is its ability to protect against C. difficile in a number of different ways. It can reduce the symptoms of a current C. difficile infection by protecting the host against several toxins produced by this pathogenic bacteria. Also, co-supplementation of this probiotic with antibiotics targeted against C. difficile significantly reduced relapse of infection after treatment is completed. There is even preliminary evidence that it may be able to directly treat C. difficile infection, without the use of antibiotics in over 70% of those infected. In fact, the WHO (World Health Organization) has stated that it considers S. boulardii to be a possible treatment for recurrent C. difficile colitis.

Taking S. Boulardii Supplements

Currently, there are several preparations of S. boulardii available in viable freeze-dried formulations. S. boulardii is often marketed as a probiotic in a lyophilized form and in these cases is therefore referred to as Saccharomyces boulardii lyo (one well-known brand is Florastor). The recommended dosage is 750-1000mg of freeze-dried yeast per day in divided doses. Generally speaking, it is better to take probiotics with food to help protect them against your stomach acid so they can cultivate your intestines. Current doses are sufficiently high that capsules can be taken away from food if required. For protection against infection by pathogenic organisms, supplementation should begin at least 5 days prior to exposure.

Important Information

Although extremely rare, a few cases with Saccharomyces boulardii fungemia have been reported in patients with central intravenous lines. Careful use of Saccharomyces boulardii in patients with central lines is recommended.

Short-chain fatty acids (SCFAs) are carbon chains made up of anywhere from two to six carbon atoms. Each one has a different function depending on its length and structure. The most important medicinal short-chain fatty acid is butanoic acid (butyric acid). Short-chain fatty acids are naturally produced when we break down dietary fibre in our large intestine.

Types of Short-Chain Fatty Acids

Each length of carbon chain has a particular name based on its structure, and all have different functions. Some of the longer chains, like butyric acid and valeric acid, actually have isomers that have the same chemical formula but a mirror image structure that also gives them a different function. Common SCFAs are formic acid, acetic acid, propionic acid, butanoic acid, isobutyric acid, valeric acid, and isovaleric acid. See the chart below for more information on each.

Nutritional Information

# of carbons	name	function
2	formic acid	found in bee venom and used for fermentation, tanning and cleaning.
3	acetic acid	major constituent in vinegar and used in pickling and for cleaning.
4	propionic acid	inhibits the growth of mold and some bacteria. may contribute to acne.
5	butanoic (butyric) acid	found in milk (esp. goat, and sheep) and fermented dairy products. mediates inflammation in the colon.
5	isobutyric acid	isomer of butyric acid found in carob and arnica root.
6	valeric acid	found in valerian root, and causes the strong smell associated with this herb.
6	isovaleric acid	isomer of valeric acid found in some essential oils, valerian root, and is responsible for the smell of “stinky feet”.

Medicinal Short-Chain Fatty Acids

Although some of the short-chain fatty acids may be useful in everyday life and manufacturing for cleaning and preservation, there are others that have been found to be particularly useful for health. The most important of these is butanoic acid. Butanoic acid was formerly known as butyric acid, which, when conjugated with a base, forms butyrate. Butyrate is now correctly called butanoate, although both names can still be seen on product labels and in research papers.

Butyrates/Butanoates

There are many forms of butyrate available, such as salts of methyl butyrate, ethyl butyrate, butyl butyrate, and pentyl butyrate. Alternatively, butyrate can be part of a larger molecule and the name will contain “-butyro-“ within it. The presence of this fatty acid is extremely beneficial to colon health and can directly reduce colon inflammation. Some forms of butyrate have been found to have the potential to stop unhealthy cell growth and to slow the progression of Alzheimer’s disease in animal models.

Adding Short-Chain Fatty Acids To Your Diet

The source of each short-chain fatty acid is relatively unique. Those that have the most use in the human body are commonly manufactured from dietary fibre in our colon. For direct supplementation, butyrate is the most commonly sought-after short-chain fatty acid.

When your gut is healthy, you feel better because you experience less bloating, inflammation, better digestion, and more. Gut health is the foundation of overall wellness because it affects everything from digestion to skin health. More importantly, to have a healthy gut, you need a healthy gut microbiome (the trillions of bacteria and microbes that keep your body balanced). Let’s explore the top 5 ways you can support your gut microbiome.

What Is Your Microbiome?

Your microbiome is home to trillions of microorganisms, including bacteria, fungi, and viruses. These microorganisms primarily live in your gut, but can also be found on your skin and throughout your body. They play a critical role in maintaining overall health, supporting digestion and nutrient absorption, regulating your immune system, and even having an influence on your mood and brain function.

A diverse and balanced microbiome helps protect against inflammation, chronic disease, and infections, while an imbalanced one (dysbiosis) can lead to issues like bloating, fatigue, weakened immunity, and mood changes.

What Are Signs of An Unhealthy Gut?

An unhealthy microbiome, also known as gut dysbiosis, can sabotage your well-being with a range of uncomfortable symptoms.

Common signs of an imbalanced gut include:

• Bloating
• Gas
• Constipation
• Diarrhea
• Frequent Indigestion

However, symptoms don’t stop with your digestive tract; an unhealthy microbiome can also present itself as:

• Chronic Fatigue
• Brain Fog
• Poor Sleep
• Mood Swings
• Anxiety
• Skin Issues (acne, eczema, etc.)
• Weakened Immune System

You may also notice random sugar cravings, unexplained weight gain or difficulty losing weight, and/or food sensitivities.

These symptoms are your body’s way of signalling that your gut bacteria are out of balance, but thankfully, there are many ways to return your gut to homeostasis.

5 Ways To Support Your Microbiome

Supporting your microbiome is one of the most effective ways to boost digestion, immunity, mental clarity, and overall vitality. While diet and lifestyle are essential, the right gut health supplements can help fill any nutritional gaps and rebalance your gut flora, especially when stress, a poor diet, or antibiotics have disrupted your microbiome. Let’s explore the top 5 ways to support your microbiome naturally.

1. Diet & Lifestyle

Your daily choices are the foundation of a healthy gut. A microbiome-friendly diet focuses on whole, plant-based foods rich in fibre, antioxidants, and healthy fats. You can achieve this by consuming plenty of vegetables, fruits, nuts and fish containing healthy fats; however, due to nutrient depletion in the soil, you don’t always absorb an adequate amount of nutrients from food alone. Luckily, there are food supplement concentrations like fibre-rich psyllium husk, omega-3 fatty acids, and L-Glutamine that help repair the gut lining. Greens powders are also beneficial because they’re rich in vitamins and antioxidants, which can help reduce inflammation while providing a daily dose of nutrition.

Equally important are lifestyle habits such as getting adequate sleep, staying hydrated, managing stress, and engaging in regular movement. These activities all positively influence your gut health, but when these habits aren’t managed well, they can disrupt the balance of your microbiome, leading to inflammation and digestive discomfort.

2. Prebiotics For Microbiome Support

Prebiotics are essential for feeding the good bacteria in your gut. Certain foods like garlic and onions, or fermented foods, are rich in prebiotics, but since these aren’t something you eat an abundance of daily, you may benefit from a prebiotic supplement, including:

• Inulin
• FOS (Fructooligosaccharides)
• GOS (Galactooligosaccharides)
• Partially Hydrolyzed Guar Gum (PHGG)

These plant-based fibres nourish beneficial microbes and promote the production of short-chain fatty acids, which support your gut barrier and lower inflammation.

3. Probiotics For Microbiome Support

Probiotics are one of the most well-known gut-supporting supplements, and for good reason. They are responsible for replenishing and diversifying the beneficial bacteria in your gut, especially after antibiotics or illness.

When shopping for probiotic supplements, multi-strain formulas that include a variety of species like Lactobacillus, Bifidobacterium, and Saccharomyces boulardii are well-rounded and most beneficial for everyday use. If you need more targeted results, consider strain-specific blends that are combined with other nutrients or herbs.

4. Vitamins & Minerals For Gut Health

You need key micronutrients to function optimally. Vitamin D3 plays a powerful role in immune functioning and maintaining the gut lining, while zinc may help heal leaky gut while supporting mucosal integrity. Magnesium glycinate aids in regular bowel movements and stress reduction, while B-complex vitamins support energy, detoxification and nervous system health, all of which impact the gut-brain axis.

If your diet is lacking or your gut is compromised, these targeted nutrients can help restore microbial balance.

5. Digestive Enzymes

Digestive enzymes are often overlooked, but are essential players in the role of gut health. They break down food efficiently, reducing fermentation, bloating, and feeding the good bacteria. If you experience indigestion, sluggish digestion, or food sensitivities, a broad-spectrum digestive enzyme supplement can help. Look for formulas containing protease, amylase, lipase, lactase, and cellulase to support the full breakdown of proteins, carbs, fats, and fibres.

Shopping For Gut Microbiome Support Supplements

When shopping for gut health supplements, make sure to choose products that are from trusted brands, third-party tested, and made with pure ingredients. It’s also important to note that when shopping for probiotics, select a dairy-free blend if you’re lactose intolerant.

At National Nutrition, we carry a wide range of trusted brands in natural health, and we have a plethora of gut-supporting products. When shopping with us, you’re guaranteed competitive pricing, fast and reliable shipping that’s free on Canadian orders over $79, and same-day fulfillment on qualifying orders.

Frequently Asked Questions About Gut Health

1. What Is The Gut Microbiome and Why Is It Important?

The gut microbiome is the colony of microorganisms that live in your digestive tract. They help with digestion, nutrient absorption, immune regulation, and even mental health through the gut-brain connection. A healthy microbiome is essential for lowering inflammation, supporting metabolism, and protecting against chronic diseases like IBS.

2. How Can I Naturally Improve My Gut Health?

As mentioned in this article, plant-based foods that are rich in fibre, fermented foods (kimchi or yogurt), and prebiotics (garlic, onions, asparagus). Lifestyle choices like staying hydrated, reducing stress and adequate sleep can also have a positive impact on your gut health, as well as supplements like probiotics, digestive enzymes, and L-Glutamine, all of which support gut repair and microbial balance.

3. What Are Signs of An Unhealthy Gut Microbiome?

Common signs of an imbalanced or unhealthy gut microbiome include bloating, constipation, diarrhea, gas, food sensitivities, sugar cravings, and fatigue. You may also experience skin issues like acne or eczema, brain fog, or mood swings. These symptoms often point to an imbalance in the gut, where harmful bacteria outnumber the beneficial ones.

4. Do Probiotics Work For Gut Health?

Yes, probiotics can be very effective for supporting gut health, especially if you’ve taken antibiotics. They introduce beneficial bacteria that aid in digestion, nutrient absorption, and inflammation reduction. To reap the full benefits of probiotics, be sure to select one that is made with quality strains for your specific needs, is made by a reputable brand, and is a science-backed formula.

Candida albicans is a fungus that naturally lives in the gastrointestinal and genital tracts. A candida infection develops when yeast overgrows or spreads to other body areas. People with candida overgrowth often report fatigue and difficulty concentrating. The yeast produces toxins that the intestinal lining can absorb into the body. You can ask your practitioner to do a test for this toxin to make a diagnosis. Let's explore yeast detox tips to help you stay healthy.

What Causes Candida?

Unfortunately, because this infection can cause such a litany of other concerns, it is sometimes over-diagnosed, and treatment is touted as a cure-all. Be sure to discuss the possibility of candidiasis with your healthcare provider to ensure it is the root cause of your concerns. Of course, you can always try treating it first to see if it makes a difference for your symptoms, if you prefer the do-it-yourself path. There are many risk factors for developing Candida overgrowth in the intestines. Some of the risks are common health concerns that create an environment in the body that allows yeast to grow out of control, while others are environmental factors. Here is a list of some (but not all) factors that can leave you predisposed to developing candidiasis:

• Low Thyroid: The lower body temperature caused by hypothyroid creates a suitable environment for the yeast to proliferate.
• Diabetes or Hypoglycemia: Blood sugar fluctuations and cravings for sweet foods make sugar more available and can make it easier for the yeast to grow.
• Antibiotic Use: The use of antibiotics can kill off the natural, "good" bacteria that help to keep yeast in check.
• Stress: Extended stress can exhaust your adrenal glands, thus lowering your body temperature. Stress also reduces your immune system, thus preventing your body's natural response to infection.
• Menopause or PMS: These conditions cause hormonal fluctuations that can kill off the natural bacteria in the body and boost the growth of yeast.
• Intestinal Toxicity: Yeast can proliferate in a toxic colon with the accumulated waste matter.
• Low Immunity: The immune system will normally keep the yeast in check, but if it gets compromised, the yeast can be allowed to grow out of control.
• Leaky Gut: Small perforations in the intestinal lining can harbour yeast cells and provide them with a more direct source of nutrients.

What Are Symptoms of Candida?

Apart from the above test, a definitive diagnosis of candidiasis is difficult because the symptoms can be non-specific and can vary depending on the part of the body that is involved. For example, Candida can cause: 

• Headaches
• Fatigue
• Rashes
• Athlete's foot
• Itching
• Tingling or burning sensations
• Memory loss
• Joint and muscle pain
• Constipation or diarrhea
• PMS
• Prostatitis
• Diabetes or hypothyroidism

The symptoms may be worse in damp or mouldy places. They may also worsen after consuming high-sugar or yeast-based foods. Visually, a topical (skin or mucous membrane) candida infection appears as white patches that may grow together. The skin surrounding the spots is very irritated and red. There may be a white, curd-like discharge with a yeasty smell. Many of the symptoms of gastrointestinal candidiasis mimic those of Leaky Gut Syndrome, and these two conditions can often co-exist.

What Are Some Yeast Detox Tips?

Conventional Candida Treatments

Conventional treatment of candida involves antifungal agents applied topically or taken orally. These medications take care of the current infection but do not address the root cause of why the infection occurred in the first place. Candida often returns, and eventually the strains become drug-resistant.

Treating Candida Through Diet

Dietary therapy depends upon the severity of the condition. It is aimed at starving out the yeast by removing its food source, sugar.

The most severe dietary restrictions involve a total elimination of all sugar, yeast and fungal products from the diet. This includes: fruit, aged cheese, alcohol, baked goods (including bread), chocolate, fermented foods, gluten-containing grains, ham, honey and all sweeteners, nut butters, potatoes, mushrooms, soy sauce, sprouts and vinegar.

Less severe cases restrict all of the above-mentioned products for a short period of time, and then allow some products back into the diet. Vegetables, fish and gluten-free grains are the bulk of the diet. Fresh, live yogurt or other products containing live bacterial cultures can be added at a later time. 

What Happens When I Do A Yeast Detox?

Candida Die-Off Reactions

When you initially go to kill off the yeast in your body, beware that you will likely feel pretty terrible for a few days. Candida cells naturally produce toxins as part of their life cycle. When many yeast cells die at once, they can release large amounts of toxins. The intestines may absorb some of these toxins. This can result in flu-like symptoms, similar to those experienced during a detox or a cleanse. The symptoms will go away once the yeast is under control. 

Drinking filtered water may help support hydration during treatment. Eating more fibre may help support digestion and regular elimination. These supplements may also help prevent or manage candida infections. Treatment focuses on reducing yeast overgrowth and supporting the body's natural defences. Adult doses are given. Ensure all products are yeast-free. If you are pregnant or breastfeeding, seek advice from a health professional before beginning treatment.