Welcome to my podcast “How can I improve my gut health fast? Boost your health with pre- and probiotics.” I hope you all had a great, healthful, and productive week. As always, you can check out my Living Well Community page on Facebook to look for ideas and tips on how to live a healthy, rewarding and above all, happy life. If you’re a new listener don’t forget to subscribe to this podcast, so you’ll be notified about my upcoming episodes. You can also join my blog that precedes each podcast by clicking on the link in my show notes. Check out the scripts for my podcasts. Now available on my website beyondyourscale.com in the blog section. If you’re a subscriber to my blog, you will automatically receive an email with the link to the script. Enjoy!

Today’s podcast follows up on my blog “Oh my Gut! What is “gut health?” A healthy gut and proper digestion play an important role in our overall health and well-being. But when this health organ is out of balance, hormonal fluctuations cannot only weaken your immune system, but also restrict brain functions.Go to my blog section at beyondyourscale.com and check out my blog to learn more about gut health.It’s a familiar recurrence when traveling or during festive holidays when we’re faced with too much or unfamiliar food and not enough exercise - good reasons for the intestines to go on strike. Many people know the feeling when the intestines become a bit sluggish at times and having the runs is no fun either. Most of the time, the symptoms only last a few days and digestion, maybe with the help of some over-the-counter meds, gets going again on its own. However, when this condition occurs frequently or has become an ongoing issue, it is referred to as chronic and could be a sign of an unhealthy gut. In addition, there is often a bloated stomach, abnormal flatulence, and abdominal pain. In today’s podcast I will tell you how to get your digestion going again and what you can do to keep your gut healthy. But before I go on, I want to give you my google buster question for the day. Over 90% of American adults only consume half the recommended daily amount. What is it? As always, I will give you my answer at the end of the podcast or you will find it on my Facebook group “The Living Well Community.” Now let’s talk about how you can boost your health or in particular, your gut health. Do you know what is behind probiotics and prebiotics? What are the effects and health benefits the small bacteria have and which natural foods contain these microorganisms? Probiotics are often associated with gut health in particular. However, probiotics can do much more than just get your digestion going. What are probiotics? Probiotics are live microorganisms that are said to have health benefits when consumed in sufficient amounts. Bacteria or other microorganisms are often associated with something bad or harmful. Trillions of bacteria live in the human gut - especially in the large intestine - which multiply and help destroy cells that cause disease, allow food to be digested or produce hormones and vitamins. Most commonly, these are bacteria from the Lactobacillus and Bifidobacterium group. However, yeasts such as Saccharomyces boulardii can also be used as probiotics. Effect: What are probiotics good for? Probiotics can have many different effects on the body. Since there are different probiotics, it is, therefore, possible that they also work differently. Not all probiotics are the same. By now, a lot of research has been done on probiotics, but it's still not entirely clear which probiotics are helpful, and which aren't. Likewise, one does not know how much probiotics people would need to take or consume and who would most likely benefit from them. Researchers are still working on these questions. However, probiotics have shown promise. Gastrointestinal diseases in particular, including irritable bowel syndrome, can be improved with probiotics. However, if you have any digestive issues, you should always talk to your doctor. Here’s how probiotics can work: They… • maintain the balance of microorganisms • affect the immune system • improve digestion • relieve mental tension • support heart health • improve various metabolic diseases However, different types of probiotics can have different effects. For example, if a certain species of Lactobacillus helps prevent a disease, that doesn't necessarily mean that another species would do the same. Are Probiotics Harmful? In general, probiotics have a good reputation and are safe to use. This mainly affects healthy people. There are not many studies that have looked at whether probiotics can have negative effects and the frequency of side effects. Seriously ill patients should therefore discuss the potential risks or benefits of a probiotic diet with their doctor. Which foods contain probiotics? In many probiotic products, the microorganisms that contain them are identical or similar to the naturally occurring microorganisms in our bodies. Probiotic foods are considered true health boosters. The microorganisms it contains not only stimulate digestion. They also strengthen the immune system. But which foods are particularly suitable for a probiotic diet? Here is an overview of the top 10 healthiest probiotics! Probiotic foods are: • yogurt • kefir • sauerkraut • tempeh • kimchi • kombucha • pickled cucumbers • miso • apple cider vinegar • cheese Yogurt One of the most well-known foods with probiotics that can bring you health benefits is yogurt. It is made from milk and fermented mainly with lactic acid bacteria and bifidobacteria. Plain yogurt is good for the gut because not only does it contain probiotics, but it also improves bone health and may have positive benefits for people with high blood pressure. Additionally, yogurt may help relieve symptoms of irritable bowel syndrome. But not all yogurt contains probiotics - so it is possible that live bacteria have been killed during processing. Yogurt isn't necessarily yogurt. It is best to eat natural plain yogurt, as many yogurts with different flavors, such as strawberries, blueberries, etc. contain a lot of added sugar. That's why it is better to add fresh berries to your yogurt yourself. Kefir Kefir is made by adding kefir grains to cow's milk or goat's milk, making it a fermented probiotic drink. The kefir grains are cultures of lactic acid bacteria and yeast. It is said to improve bone health, help with digestive problems and protect against infections. Kefir is a versatile and effective probiotic as it contains several main strains of bacteria. If you are lactose intolerant, kefir is a good source for you as it is generally well tolerated. Sauerkraut Sauerkraut is also probiotic and high in fiber, sodium, iron and vitamins C, B and K. Another health benefit are the antioxidants lutein and zeaxanthin, important for eye health. When it comes to sauerkraut, make sure that it is not pasteurized, as the process kills the living bacteria. Tempeh Tempeh, which is a fermented soybean product and originally comes from Indonesia, is also one of the probiotics. It forms a firm pie, and the flavor can be described as nutty, earthy, and mushroom-like. Tempeh is high in protein and can therefore be used as a meat substitute. Soybeans are usually high in the plant compound phytic acid, which is also known to interfere with the absorption of iron and zinc. The advantage of tempeh, however, is that it reduces the amount of phytic acid and can increase the amount of minerals your body absorbs. Another benefit of fermentation is that it makes the soybeans easier to digest and allows lactic acid bacteria to multiply. Therefore, tempeh is one of the foods that have a probiotic effect. In addition to soybeans, wheat, barley or lupine are also used to make tempeh. Side note: Is Phytic Acid a Health Concern? Phytic acid is not a health concern for those who follow a balanced diet. However, those at risk of an iron or zinc deficiency should diversify their diets and not include high-phytate foods in all meals. Kimchi Kimchi is a fermented and spicy side dish from Korea. The main ingredient in this dish is cabbage, but other vegetables can also be used. The cabbage is then seasoned with red chili flakes, spring onions, ginger, garlic, and salt, for example. Kimchi is probiotic because it contains some lactic acid bacteria, which can promote digestive health. When you cook kimchi from cabbage, it also contains many vitamins such as vitamin K and vitamin B12 from the B series, as well as minerals such as iron and magnesium. Kombucha Kombu – what??? Tea lovers may be familiar with kombucha, known in Asia as it is a popular beverage made from black or green tea, which is fermented by bacteria and yeast and is therefore likely to have health benefits related to its probiotic properties. However, the effect of the tea has not yet been scientifically researched. The available studies are only the results of animal and test tube studies, which do not necessarily apply to humans. Pickled cucumbers You could call cucumbers one of the more exotic probiotics. You would probably think “Cucumbers as a Probiotic – Really?” Yes, but with exceptions! Cucumbers are probiotic when they have been pickled in salt and water. Because only after they are fermented for some time, will they use their own naturally occurring lactic acid bacteria, which is why they taste sour. Quick pickles, prepared in vinegar, fall out of this category because they either don't or contain very few live probiotics. So stick to pickled cucumbers instead of gherkins. Pickled cucumbers, on the other hand, are an excellent source of healthy and probiotic bacteria that can improve your digestion. They also contain few calories and the important nutrient vitamin K, which is responsible for blood clotting, among other things. Miso Miso is a flavorful paste made by fermenting soybeans, wheat, barley, or rice. Responsible for this is the mold "Koji". Miso paste is an essential part of Asian cuisine. In its present form it comes from Japan. Like other fermented products, miso paste is a probiotic food that keeps our gut healthy. In addition, miso provides a lot of protein as well as B vitamins, iron, and calcium. Vegans, in particular, can benefit from this, because miso is a purely plant-based product. A secondary plant substance, genistein, found in Miso is even considered an anti-aging active ingredient and is used in the cosmetics industry. The miso component dipicolinic acid, on the other hand, is said to help our body eliminate dangerous heavy metals. So far, however, there is no clear scientific evidence for this assumption. Apple Cider Vinegar Apple cider vinegar is made from fermented apple juice and, in addition to lactic acid bacteria, contains a number of other healthy ingredients (for example, vitamins, minerals, phytochemicals, etc.). People used apple cider vinegar as early as the Middle Ages, for example, to kill germs. Like all probiotic foods, fermented apple juice can strengthen the intestinal flora and thus the digestion and the immune system. It is mainly used for detoxification cures and may also help to regulate blood sugar and blood lipid levels. So far, however, there have been no scientific studies proving these effects as a given. But since it won’t hurt, you might as well try it. Side note: Reach for apple cider vinegar made from whole organic apples. Apple cider vinegar that is unpasteurized and made from untreated, whole organic apples with the “mother” contains most of the nutrients and vital substances. Also make sure to dilute the vinegar, usually 1 tbsp, in an 8oz glass of water. Cheese Cheese is made from milk, the enzyme rennet, and a starter culture. The latter consists of a combination of different types of bacteria, depending on the type of cheese you want to produce. With the help of the lactic acid produced by the bacteria and the rennet, the milk is thickened, and cream cheese and whey are formed. Depending on the type of cheese, further production steps follow. The subsequent maturing gives the cheese its firmness and typical taste. Especially long-ripened varieties such as Parmesan, Cheddar, Gouda and Gruyère, but also Mozzarella contain living microorganisms. Cheeses are also considered helpful in aiding with gastrointestinal problems, diabetes, cancer, and obesity. In addition, cheese provides a lot of calcium and protein and thus keeps bones and muscles healthy. What is the difference between probiotics and prebiotics? Now you have an idea of what probiotics are and how to incorporate them into your diet. You have probably heard of prebiotics before. The difference is that they play different roles in your health. Probiotics are live bacteria found in certain foods or supplements that have numerous health benefits. Prebiotics, on the other hand, are substances derived from carbohydrates that we humans cannot digest and that the bacteria in the digestive system feed on. If you eat a balanced diet with probiotics and prebiotics, you can contribute to the right balance of bacteria, which should then have a positive impact on your health. There are also products that combine both probiotics and prebiotics, these are called synbiotics - mixtures of probiotics, helpful gut bacteria, and prebiotics, non-digestible fibers that help these bacteria grow. Which foods contain prebiotics? If you want to include more prebiotics in your diet, you can find them in many foods, as many foods naturally contain prebiotics because different types of fiber are found in vegetables, fruits, and legumes, for example. For us humans, the fiber types are not digestible - the intestinal bacteria in the colon can help, which can digest them. Your gut bacteria convert the prebiotic fiber into the short-chain fatty acid butyrate, which has anti-inflammatory effects in the colon. It can also affect gene expression, block the growth of cancer cells, and help fuel healthy cells to grow and divide normally. These foods are high in prebiotic fiber: • bananas • berries • oats • legumes, such as beans and peas • garlic • leek • dandelion greens • asparagus • onions Conclusion Probiotic foods contain special, living microorganisms (so-called probiotics), such as lactic acid bacteria or certain yeasts. These are particularly insensitive to digestive enzymes. Gastric and bile acids can thus reach the intestine in active form via food. There they improve the natural composition of the body's intestinal flora, support digestion, and prevent intestinal diseases. The immune system also benefits from it. The prerequisite, however, is that the food consumed contains sufficient amounts of these microorganisms and that the diet as a whole is rich in fiber. It is also important for the health-promoting effect that probiotic foods are eaten regularly. Because the microorganisms do not settle permanently in the intestine. A balance of gut bacteria is important for many areas of health. Because of this, it's advisable that you include plenty of probiotic and prebiotic foods in your diet, which help your body promote the balance between good and bad gut bacteria. Probiotics and prebiotics differ in that probiotic are beneficial bacteria and prebiotics are the food for those bacteria. A healthy intestinal flora not only gives you a good gut feeling but also supports the maintenance and promotion of a strong digestive system. If you suffer from chronic diseases or are seriously ill, you should consult your doctor beforehand if you want to incorporate more probiotics into your diet. A few more words, before I finish, about prebiotics and the importance of it. It has always been difficult to get Americans to eat their fiber. In fact, the Dietary Guidelines for Americans have identified fiber as a “nutrient of concern” since 2005. Americans tend to overestimate the amount of fiber they actually consume. Though it has been a long time coming, it seems that the food industry is finally responding to the consumers’ need for fiber by making it a little more palatable. It may be difficult to get every American to eat more vegetables and fruits, but it is relatively easy to get them to eat cookies and drink sodas that contain fiber/prebiotics. The addition of inulin into familiar products and the explosive growth of the functional foods category is indicative of the trends in the market right now. As probiotics and prebiotics become ubiquitous in everyday foods, Americans may finally start reaping the health benefits from good bacteria and a fiber-rich diet. If you liked what you heard in my podcast today, I strongly suggest that you start including more probiotics and prebiotics in your diet. Your gut will thank you and I promise you; you won’t regret it. And here is today’s answer to my google buster question “Over 90% of American adults only consume half the recommended daily amount. What is it?” Americans do not eat nearly enough fiber (aka prebiotics). Over 90% of American adults only consume half the recommended daily amount of fiber. Companies are responding to consumer demand for more fiber by adding ingredients like inulin, a soluble fiber found in plants, to boost fiber content in their products. So here you have it. Re-listen to this podcast and start or continue including both prebiotics and probiotics in your diet. Picture yourself a year from now. You won’t regret it! I also want to remind you to leave me your email if you wish to receive a link to my blogs and podcasts. If you still feel overwhelmed keeping your health and weight in check, I want to remind everybody that I’d love to Skype or Zoom with you for more ideas of how I can help you start the new year right and create a Living Well, healthy, and happy lifestyle for you and your family. Check out my great packages & as always, our first get together is free! You can find the link to all my personalized coaching services in the Show Notes. Take a look and let me know how I can help. And, of course, I am continuing to work hard so you can join me for my upcoming digital course: “28 Days To A Healthier You”. It’s the perfect way to enjoy the journey how to live a better, healthier, and happier life. Don’t forget to check out my show notes and my website BeyondYourScale.com for tips, recipes and so much more information. Take care for now and thank you so much for staying tuned. I love having you & look forward to getting to know you better soon! Have a safe & happy rest of the week. Check out the links below which support this podcast. My blog Oh My Gut! What is “Gut Health?”