Probiotics VS Probiotics

Are you dealing with constipation, bloating, acid reflux, indigestion, and painful bowel movements?

Do you seem to have trouble with your digestive tract?

Prebiotics and probiotics might just be the answer.

Though prebiotics and probiotics sound similar, they are actually very different. Both help your digestive system, but have different roles and come from different sources.

Improving your digestion is important for good gut health and a better quality of life.

In this article, I'll talk about the difference between prebiotics and probiotics, where you can find them, and when to take them.

PREBIOTICS VS. PROBIOTICS

Prebiotics are also called prebiotic fibers. They’re the non-digestible fibers in food that humans can’t digest.

These fibers move past your small intestine and straight to your colon, where they become fermented by the bacteria there.

Probiotics are microorganisms and are known as the live, good bacteria in your body. These good and helpful bacteria are found in fermented foods, yeasts, supplements, and other types of foods.

Prebiotic fibers help the bacteria in your body stay healthy and happy. Prebiotics move food through your system and serve as food to the bacteria already there.

Probiotics help introduce more good bacteria into your body to help with the digestive process. Probiotics eat and survive off of prebiotics. Both of these "biotics" improve your gut health and overall microbiome.

The microbiome is the makeup and combination of all the bacteria, fungi, and virus colonies within and on your body. Generally, the relationship your body has with all these tiny microorganisms is symbiotic. That means the relationship benefits both of the participants involved.

That is the case for good bacteria, fungi, and viruses.

Yet, if these good bacteria and other microorganisms become unbalanced with bad bacteria, it can have a negative impact on your health and results.

We will help you identify different ways in which you can help your microbiome stay healthy and happy.

PREBIOTIC FOODS

Prebiotic fibers occur naturally in foods or can be placed into supplements.

These fibers, once in the colon, ferment in reaction to the bacteria they’re eating. This fermentation process produces acids like butyrate.

These short-chain fatty acids provide a lot of different health benefits. These good gut bacteria provide benefits like decreased bloating and constipation.

They increase mineral bioavailability and promote satiety too. Prebiotics and the positive effects they can have on your digestion and gut health can also help with weight loss.

Here’s a list of foods you can add to your diet today to raise your prebiotic levels

• Avocados
• Asparagus
• Apple skins
• Banana
• Garlic
• Leeks
• Whole Grains

PROBIOTIC FOODS

Probiotics are commonly found in fermented foods. There are two main types of probiotic bacteria groups - Lactobacillus and Bifidobacterium, but their names aren’t as important as the health benefits they provide.

Lactobacillus prevents and reduces diarrhea, can improve symptoms of irritable bowel syndrome, and prevent yeast infections. Bifidobacterium helps prevent infections, produces vitamins, can help with constipation and diarrhea, as well as relieve symptoms for irritable bowel syndrome.

By introducing more probiotics into your diet, you will help your gut stay happy and healthy. We have compiled a list of fermented foods full of good gut bacteria below.

• Kimchi
• Sauerkraut (Costco sells a great one I use)
• Kombucha
• Tempeh
• Yogurt
• Kefir
• Miso
• Pickles
• Soft Cheeses
• Sourdough bread

WHEN SHOULD I TAKE PREBIOTICS AND PROBIOTICS?

Prebiotics and probiotics should be a part of your nutrition and supplement routine if needed.

When taking supplements, follow the instructions on the packaging to know how often to take the supplements. 

It is recommended that adults consume between 25 and 38 grams of fiber per day to get the proper amount of prebiotics in their diet.

You can get enough probiotics and prebiotics to make a positive change with your health through food alone.

Most people find it easier to take supplements though. A few daily capsules or a few scoops of Opti-Greens 50 can help to improve your gut health. 

Our probiotic supplement packs in 8 billion colony-forming units of disease-preventing bacteria. Taking 2 of these tablets in the morning can help rebalance your microbiome.

GI Advantage contains Galactoarabinan to help ensure the proper fermentation process occurs in your colon. This supplement can help with digestion and ease gut inflammation.

Digestive Enzymes isn't a pre or probiotic but has an incredible 500mg blend of digestive enzymes to help you break down food and absorb nutrients. This vegan-friendly product can help you get the enzymes you need to have a healthy gut.

3/15 Motivational Sunday

Supporting and Inspiring

Supporting and Inspiring

BY MADISYN TAYLOR True leaders create an environment in which everyone can develop their potential. When we call someone a leader, what we sometimes mean is that they are the best in their particular field; they are inspiring because of how much they accomplish. To be highly accomplished is impressive, but that isn't what leadership is about. True leaders are not just high achievers; they also support the people around them to achieve, and, in certain cases, to become leaders themselves. In other words, true leaders do not create a static group of followers. Rather, they create an environment in which everyone can develop their potential. True leaders don't get so caught up in the forward thrust of their own energy that they forget about others or the larger environment. They set an example with their actions, and they also support others to act. This is why true leadership is so rare. Not everybody is cut out to be a leader, but most of us have the potential to serve in a leadership role at some point in our lives. When doing so, we might want to be inspired by the highest manifestation of leadership, remembering that we are meant to forward not only ourselves but a whole environment--an ideal, a plan, the people around us. While this won't be easy, it is the true meaning of the job, and we can trust that we are capable of it. Otherwise, we probably wouldn't find ourselves in the position to lead. It's also possible that we have determined that our gifts are best applied in a secondary position, supporting the efforts of a leader whose vision we admire. In this case, we can ensure that our energy is best applied by holding the person for whom we work to a high standard of leadership. In this way, we take responsibility for our own gifts by guaranteeing that they will be appreciated and developed in a way that best serves the whole.

Start Today!

Start Today

BY MADISYN TAYLOR Each day offers us an opportunity to renew our resolve to the universe, that we're ready for change. One of the hardest things in life is feeling stuck in a situation that we don't like and want to change. We may have exhausted ourselves trying to figure out how to make change, and we may even have given up. However, each day offers us an opportunity to renew our resolve and to declare to the universe that we are ready for change. We may even say out loud that we have tried and struggled and have not found a way, but that we are open to help, and that we intend to keep working to create change for ourselves. Making this declaration to the universe, and to ourselves, may be just the remedy for the stagnation we are experiencing. And, it can be done today, right now. It is difficult to understand, even with hindsight, how the choices we have made have added up to our current situation, but it is a good idea to examine the story we tell ourselves. If we tend to regard ourselves as having failed, this will block our ability to allow ourselves to succeed. We have the power to change the story we tell ourselves by acknowledging that in the past, we did our best, and we exhibited many positive qualities, and had many fine moments on our path to the present moment. We can also recognize that we have learned from our experiences, and that this will help us with our current choices. When we do this kind of work on how we view our past self, we make it possible for the future to be based on a positive self-assessment. This inner shift may allow us to get out of the cycle we've been in that's been keeping us stuck. Now we can declare our intentions to the universe, knowing that we have done the inner work necessary to allow our lives to change. Allow today to be the day to end cycles and enter into a new way of being.

Finding the Place You Belong

Finding the Place You Belong

BY MADISYN TAYLOR There will likely be times in your life when your soul evolves more quickly than your circumstances. There will likely be times in your life when your soul evolves more quickly than your circumstances. Your subconscious mind may be ready to move forward long before you recognize that you are destined to embrace a new way of life. Your soul intuitively understands that changing habitats can be a vital part of the growth process and that there may be one part of you that is eager to move to another home, another state, or another plane of existence. But the ties that bind you to your current mode of being can make moving into this next stage of your life more challenging than it has to be. If you find it difficult to move on, consider that just as people in your life may come and go, your role in others' lives may also be temporary. And many of the conditions that at first seemed favorable served you for a short time. When you are ready to match your situation to your soul, you will find that you feel a new sense of harmony and increasingly connected to the ebb and flow of the universe. Moving on can be defined in numerous ways. Your forward momentum may take you from your current locale to a place you instinctively know will be more nurturing, comfortable, and spiritually enriching. Once you arrive, your misgivings will vanish, and you will know that you have found a sanctuary. Similarly, subtle changes in your values, goals, or emotional needs can motivate you to distance yourself from one group of people in order to reassociate yourself with individuals that are better able to support you. For example, this could mean moving away from your birth family in order to find your energetic or spiritual family. The route you need to travel may not always be clear; you may feel inspired to change yet be unsure as to why or how. Clarity may come in the form of a question if you are willing to seriously ask yourself where your soul is trying to take you. In a way, moving from one point to another when you feel strongly driven to do so is a way of bringing your spiritual and earthly energies together. It is a two-step process that involves not only letting go but also reconnecting. You will know you have found your destination, physical or otherwise, when you feel in your heart that you have been reborn into a life that is just the right shape, size, and composition.

A Beginner's Guide to the Low-FODMAP Diet

Food is a common trigger of digestive symptoms. Interestingly, restricting certain foods can dramatically improve these symptoms in sensitive people.

In particular, a diet low in fermentable carbs known as FODMAPS is clinically recommended for the management of irritable bowel syndrome (IBS).

This article explains what a low-FODMAP diet is, how it works and who should try it.

What Are FODMAPs?

FODMAP stands for fermentable oligo-, di-, mono-saccharides and polyols (1Trusted Source).

These are the scientific terms used to classify groups of carbs that are notorious for triggering digestive symptoms like bloating, gas and stomach pain. 

FODMAPs are found in a wide range of foods in varying amounts. Some foods contain just one type, while others contain several.

The main dietary sources of the four groups of FODMAPs include: 

• Oligosaccharides: Wheat, rye, legumes and various fruits and vegetables, such as garlic and onions.
• Disaccharides: Milk, yogurt and soft cheese. Lactose is the main carb.
• Monosaccharides: Various fruit including figs and mangoes, and sweeteners such as honey and agave nectar. Fructose is the main carb.
• Polyols: Certain fruits and vegetables including blackberries and lychee, as well as some low-calorie sweeteners like those in sugar-free gum.

SUMMARY:FODMAPs are a group of fermentable carbs that aggravate gut symptoms in sensitive people. They're found in a wide range of foods.

Benefits of a Low-FODMAP Diet

A low-FODMAP diet restricts high-FODMAP foods.

The benefits of a low-FODMAP diet have been tested in thousands of people with IBS across more than 30 studies (2Trusted Source).

Reduced Digestive Symptoms

IBS digestive symptoms can vary widely, including stomach pain, bloating, reflux, flatulence and bowel urgency.

Stomach pain is a hallmark of the condition, and bloating has been found to affect more than 80% of people with IBS (3Trusted Source, 4Trusted Source).

Needless to say, these symptoms can be debilitating. One large study even reported that people with IBS said they would give up an average of 25% of their remaining lives to be symptom-free (5Trusted Source). 

Fortunately, both stomach pain and bloating have been shown to significantly decrease with a low-FODMAP diet.

Evidence from four high-quality studies concluded that if you follow a low-FODMAP diet, your odds of improving stomach pain and bloating are 81% and 75% greater, respectively (2Trusted Source).

Several other studies have suggested the diet can help manage flatulence, diarrhea and constipation (6Trusted Source, 7Trusted Source).

Increased Quality of Life

People with IBS often report a reduced quality of life, and severe digestive symptoms have been associated with this (8Trusted Source, 9Trusted Source).

Luckily, several studies have found the low-FODMAP diet improves overall quality of life (2Trusted Source).

There is also some evidence showing that a low-FODMAP diet may increase energy levels in people with IBS, but placebo-controlled studies are needed to support this finding (6Trusted Source). 

SUMMARY:There is convincing evidence for the benefits of a low-FODMAP diet. The diet appears to improve digestive symptoms in approximately 70% of adults with IBS.

Who Should Follow a Low-FODMAP Diet

A low-FODMAP diet is not for everyone. Unless you have been diagnosed with IBS, research suggests the diet could do more harm than good. 

This is because most FODMAPs are prebiotics, meaning they support the growth of good gut bacteria (10Trusted Source). 

Also, most of the research has been in adults. Therefore, there is limited support for the diet in children with IBS.

If you have IBS, consider this diet if you: 

• Have ongoing gut symptoms.
• Haven't responded to stress management strategies.
• Haven't responded to first-line dietary advice, including restricting alcohol, caffeine, spicy food and other common trigger foods (11)Trusted Source.

That said, there is some speculation that the diet may benefit other conditions, including diverticulitis and exercise-induced digestive issues. More research is underway (12Trusted Source, 13Trusted Source).

It is important to be aware that the diet is an involved process. For this reason, it's not recommended to try it for the first time while traveling or during a busy or stressful period.

SUMMARY:A low-FODMAP diet is recommended for adults with IBS. The evidence for its use in other conditions is limited and may do more harm than good.

How to Follow a Low-FODMAP Diet

A low-FODMAP diet is more complex than you may think and involves three stages.

Stage 1: Restriction

This stage involves strict avoidance of all high-FODMAP foods. If you're not sure which foods are high in FODMAPs, read this article.

People who follow this diet often think they should avoid all FODMAPs long-term, but this stage should only last about 3–8 weeks. This is because it's important to include FODMAPs in the diet for gut health. 

Some people notice an improvement in symptoms in the first week, while others take the full eight weeks. Once you have adequate relief of your digestive symptoms, you can progress to the second stage.

If by eight weeks your gut symptoms have not resolved, refer to the What If Your Symptoms Don't Improve? chapter below.

Stage 2: Reintroduction

This stage involves systematically reintroducing high-FODMAP foods.

The purpose of this is twofold: 

1. To identify which types of FODMAPs you tolerate. Few people are sensitive to all of them.
2. To establish the amount of FODMAPs you can tolerate. This is known as your "threshold level."

In this step, you test specific foods one by one for three days each (1Trusted Source).

It is recommended that you undertake this step with a trained dietitian who can guide you through the appropriate foods. Alternatively, this app can help you identify which foods to reintroduce.

It is worth noting that you need to continue a low-FODMAP diet throughout this stage. This means even if you can tolerate a certain high-FODMAP food, you must continue to restrict it until stage 3.

It is also important to remember that, unlike people with most food allergies, people with IBS can tolerate small amounts of FODMAPs. 

Lastly, although digestive symptoms can be debilitating, they will not cause long-term damage to your body.

Stage 3: Personalization

This stage is also known as the "modified low-FODMAP diet." In other words, you still restrict some FODMAPs. However, the amount and type are tailored to your personal tolerance, identified in stage 2.

It is important to progress to this final stage in order to increase diet variety and flexibility. These qualities are linked with improved long-term compliance, quality of life and gut health (14Trusted Source).

You can find a video explaining this three-stage process here.

SUMMARY:Many people are surprised to find that the low-FODMAP diet is a three-stage process. Each stage is equally important in achieving long-term symptom relief and overall health and well-being.

Three Things to Do Before You Get Started

There are three things you should do before embarking on the diet.

1. Make Sure You Actually Have IBS

Digestive symptoms can occur in many conditions, some harmless and others more serious.

Unfortunately, there is no positive diagnostic test to confirm you have IBS. For this reason, it is recommended you see a doctor to rule out more serious conditions first, such as celiac disease, inflammatory bowel disease and colon cancer (15Trusted Source).

Once these are ruled out, your doctor can confirm you have IBS using the official IBS diagnostic criteria — you must fulfill all three to be diagnosed with IBS (4Trusted Source): 

• Recurrent stomach pain: On average, at least one day per week in the last three months.
• Stool symptoms: These should match two or more of the following: related to defecation, associated with a change in frequency of stool or associated with a change in the appearance of stool.
• Persistent symptoms: Criteria fulfilled for the last three months with symptom onset at least six months before diagnosis.

2. Try First-Line Diet Strategies

The low-FODMAP diet is a time- and resource-intensive process.

This is why in clinical practice it is considered second-line dietary advice and is only used in a subset of people with IBS who don't respond to first-line strategies. 

More information about first-line dietary advice can be found here.

3. Plan Ahead

The diet can be difficult to follow if you are not prepared. Here are some tips:

• Find out what to buy: Ensure you have access to credible low-FODMAP food lists. See below for a list of where to find these.
• Get rid of high-FODMAP foods: Clear your fridge and pantry of these foods.
• Make a shopping list: Create a low-FODMAP shopping list before heading to the grocery store, so you know which foods to purchase or avoid.
• Read menus in advance: Familiarize yourself with low-FODMAP menu options so you'll be prepared when dining out.

SUMMARY:Before you embark on the low-FODMAP diet, there are several things you need to do. These simple steps will help increase your chances of successfully managing your digestive symptoms.

A Low-FODMAP Diet Can Be Flavorful

Garlic and onion are both very high in FODMAPs. This has led to the common misconception that a low-FODMAP diet lacks flavor.

While many recipes do use onion and garlic for flavor, there are many low-FODMAP herbs, spices and savory flavorings that can be substituted instead.

It is also worth highlighting that you can still get the flavor from garlic using strained garlic-infused oil, which is low in FODMAPs. 

This is because the FODMAPs in garlic are not fat-soluble, meaning the garlic flavor is transferred to the oil, but the FODMAPs aren't. 

Other low-FODMAP suggestions: Chives, chili, fenugreek, ginger, lemongrass, mustard seeds, pepper, saffron and turmeric (16Trusted Source, 17Trusted Source, 18Trusted Source).

You can find a more extensive list here.

SUMMARY:Several popular flavors are high in FODMAPs, but there are many low-FODMAP herbs and spices that can be used to make flavorsome meals.

Can Vegetarians Follow a Low-FODMAP Diet?

A well-balanced vegetarian diet can be low in FODMAPs. Nonetheless, following a low-FODMAP diet if you are a vegetarian can be more challenging.

This is because high-FODMAP legumes are staple protein foods in vegetarian diets. 

That said, you can include small portions of canned and rinsed legumes in a low-FODMAP diet. Serving sizes are typically about 1/4 cup (64 grams).

There are also many low-FODMAP, protein-rich options for vegetarians, including tempeh, tofu, eggs, Quorn (a meat substitute) and most nuts and seeds (19Trusted Source).

SUMMARY:There are many protein-rich vegetarian options suitable for a low-FODMAP diet. Therefore, there is no reason why a vegetarian with IBS cannot follow a well-balanced low-FODMAP diet.

A Sample Low-FODMAP Shopping List

Many foods are naturally low in FODMAPs (16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source). 

Here is a simple shopping list to get you started.

• Protein: Beef, chicken, eggs, fish, lamb, pork, prawns and tofu
• Whole grains: Brown rice, buckwheat, maize, millet, oats and quinoa
• Fruit: Bananas, blueberries, kiwi, limes, mandarins, oranges, papaya, pineapple, rhubarb and strawberries
• Vegetables: Bean sprouts, bell peppers, carrots, choy sum, eggplant, kale, tomatoes, spinach and zucchini
• Nuts: Almonds (no more than 10 per sitting), macadamia nuts, peanuts, pecans, pine nuts and walnuts
• Seeds: Linseeds, pumpkin, sesame and sunflower
• Dairy: Cheddar cheese, lactose-free milk and Parmesan cheese
• Oils: Coconut oil and olive oil
• Beverages: Black tea, coffee, green tea, peppermint tea, water and white tea
• Condiments: Basil, chili, ginger, mustard, pepper, salt, white rice vinegar and wasabi powder

Additionally, it's important to check the ingredients list on packaged foods for added FODMAPs.

Food companies may add FODMAPs to their foods for many reasons, including as prebiotics, as a fat substitute or as a lower-calorie substitute for sugar.

SUMMARY:Many foods are naturally low in FODMAPs. That said, many processed foods have added FODMAPs and should be limited.

What If Your Symptoms Don't Improve?

The low-FODMAP diet does not work for everyone with IBS. Around 30% of people don't respond to the diet (20Trusted Source). 

Fortunately, there are other non-diet-based therapies that may help. Talk to your doctor about alternative options.

That said, before you give up on the low-FODMAP diet, you should: 

1. Check and Recheck Ingredient Lists

Prepackaged foods often contain hidden sources of FODMAPs.

Common culprits include onion, garlic, sorbitol and xylitol, which can trigger symptoms even in small amounts. 

2. Consider the Accuracy of Your FODMAP Information

There are many low-FODMAP food lists available online.

However, there are only two universities that provide comprehensive, validated FODMAP food lists and apps — King's College London and Monash University.

3. Think About Other Life Stressors

Diet is not the only thing that can aggravate IBS symptoms. Stress is another major contributor (21Trusted Source).

In fact, no matter how effective your diet, if you are under severe stress, your symptoms are likely to persist.

SUMMARY:The low-FODMAP diet does not work for everyone. However, there are common mistakes worth checking before you try other therapies.

The Bottom Line

The low-FODMAP diet can dramatically improve digestive symptoms, including those in people with IBS.

However, not everyone with IBS responds to the diet. What's more, the diet involves a three-stage process that can take up to six months.

And unless you need it, the diet may do more harm than good, since FODMAPs are prebiotics that support the growth of beneficial bacteria in your gut.

Nonetheless, this diet could be truly life-changing for those struggling with IBS.