5 ms·

what kind of probiotic foods have you successfully included in your daily life?

by pabloarteel 3y ago

XorNot 3y ago
L Reuteri supplements made the biggest difference for me after about 3 months.
- whitepoplar 3y ago
  What were the specific benefits you experienced?
  - XorNot 3y ago
    I was able to cease taking a gut motility drug (prucalopride) which I also had to combine with a fiber supplement to get manageable bowel movements (which is to say: no bloating, cramping and other non-specific pain most weeks). I still have issues from time to time, but I'm now also off the fiber supplements entirely as well (some dietary changes probably helped there as well - I cut out almost all sugar). To explain the change: I had weeks where I'd have to take 2-3 movicol satchets a day to try and alleviate the pain: after about 3 months.
  - Projectiboga 3y ago
    Ruteri is a patented strain that secretes a protein which helps other good bacteria colonies your gut. That plus a more complete probiotic plus another product Candex can really help your gut biome. Candex is enzymes that dissolve yeasts, which have become a big gut health issue over the last 80 years. Two major brands of probiotics are primadophilus, who have ones with Reuteri and another Jarro-dophilus, which is a collection claimed to reduce putrative bacteria. Finally the ancient Japanese super food Miso prepared at temperatures which keep it alive help colonize with a biome that digests all vegetable protein nearly fully. Probiotics are fiber or long sugars which yeasts can't digest. The big issue nowadays is yeasts and leaky gut. The herbicide Roundup is suspected as a cause of leaky gut syndrome. Avoiding non organic wheat and non organic oats can help while you heal. Going to spelt bread or at least organic can help the gut heal. Using other grains like rice and others can help. Unless diagnosed as gluten intolerant or actually having Celiac disease skip the gluten free breads just avoid non organic wheat & non organic oats while you heal. Once your gut heals you can slowly relax those restrictions.
    - lawlessone 3y ago
      Going to need a citation for.. everything in this post.
      - Projectiboga 3y ago
        Sorry half personal experience and other half from nutrition business journal. Final tip, be careful with bagged salad mix especially at restaurants. Redleaf lettuce is high in nutrients but yeasts love that. Next time you're near that stuff look closely at any breaks in the leaves, if you see dark especially black avoid. The dietary suggestions from my earlier comment helped me recover from painful hives from boarder line lupus. Totally recovered and still eat white bread sometimes, but more spelt bread, rice and pasta.
gardnr 3y ago
I have a high powered blender. I try to get the fiber and the probiotics at the same time. Fruits and vegetables have probiotics inside the flesh, not just on the skin. The science is less clear on supplements. [1] The night before I soak: * chia seeds (1 tsp) * psyllium husks (1 tsp) * quick oats (1 tsp) * almonds 17g In the morning I add in: * a frozen banana * kefir / fermented yogurt drink (1/2 cup) * frozen berries * protein powder * kale / spinach / broccoli * cinnamon (a lot) * creatine * collagen * water 1. https://www.theatlantic.com/health/archive/2019/08/probitoic-foods/595687/ https://www.theatlantic.com/health/archive/2019/08/probitoic...
- Dr_Birdbrain 3y ago
  How much creatine, if I may ask?
  - craigmccaskill 3y ago
    You don't need more than 3-5g per day (about 15mg per pound of body-weight) to see the maximal effects. There is a loading period where you take 2-4 weeks to saturate, many take an increased dose to get there faster but if you're going to be doing this consistently, after a month of daily usage 3-5g is all you need.
  - instagib 3y ago
    There’s been some studies for 20g per day to help with chronic migraine. (0) 40g/220lbs, 0.4g/kg. Prevention of traumatic headache, dizziness and fatigue with creatine administration. (1) Similarly, a review of 6 studies found that doses of 5–20 gram of the compound may improve short-term memory and intelligence in healthy people. (2) 0. https://journals.sagepub.com/doi/full/10.1177/0333102420931055 https://journals.sagepub.com/doi/full/10.1177/03331024209310... 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2583396/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2583396/ 2. https://pubmed.ncbi.nlm.nih.gov/29704637/ https://pubmed.ncbi.nlm.nih.gov/29704637/
    - somenameforme 3y ago
      Be sure to check the timeframes involved. Creatine is a naturally produced in your body, and you also get some from diet. Your body reaches saturation at a rate that varies by person. Some people will see near to 0 benefit from creatine as their body is already producing a near maximal amount of it. But even for those with low creatine levels, a brief loading phase (of ~25g a day for a week) and then 5g a day maintenance will generally see them at peak levels. There's probably minimal risk of meaningful damage going overboard for a healthy person, but large doses can cause stomach issues for some people, and it seems unlikely to provide benefit beyond going beyond complete saturation. It looks like, of the studies you showed, the only one where they went for a large dosing for a long period of time was when experimenting with it on children with traumatic brain injuries. That's probably because the risk:reward skewed heavily towards reward there.
__MatrixMan__ 3y ago
I think probiotic foods (i.e. insoluble fiber) are about as good as probiotic ones if you're already good and looking to stay on track. Start slow though, shocking the system with fiber can be problematic. I am in no way an expert and only have experiments on myself to go off, but I've been experimenting on this particular question for a decade or so my anecdata might be thicker than average. Probiotics to recover from antibiotics, prebiotics to maintain.
mantas 3y ago
Fermented veggies.
MrDresden 3y ago
I ferment my own sauerkraut and kimchi for instance (most store bought brands do not have active cultures due to risk of the containers exploding). Greek yogurt with active cultures and sour milk with lactobacillus acidophilus and bifidobacterium lactis. Unripened bananas. Some whole grains; rye and sourdough breads, whole grain oats. I also stay away from fast food or anything deep fried, avoid most processed foods and rather do home cooked meals each day. This isn't probiotic, but I've noticed that my system is much happier with fish than red meat. So there is plenty of that each week.
Integrape 3y ago
A shot of apple cider vinegar each day.

what kind of probiotic foods have you successfully included in your daily life?

XorNot 3y ago

L Reuteri supplements made the biggest difference for me after about 3 months.

whitepoplar 3y ago
What were the specific benefits you experienced?
- XorNot 3y ago
  I was able to cease taking a gut motility drug (prucalopride) which I also had to combine with a fiber supplement to get manageable bowel movements (which is to say: no bloating, cramping and other non-specific pain most weeks). I still have issues from time to time, but I'm now also off the fiber supplements entirely as well (some dietary changes probably helped there as well - I cut out almost all sugar). To explain the change: I had weeks where I'd have to take 2-3 movicol satchets a day to try and alleviate the pain: after about 3 months.
- Projectiboga 3y ago
  Ruteri is a patented strain that secretes a protein which helps other good bacteria colonies your gut. That plus a more complete probiotic plus another product Candex can really help your gut biome. Candex is enzymes that dissolve yeasts, which have become a big gut health issue over the last 80 years. Two major brands of probiotics are primadophilus, who have ones with Reuteri and another Jarro-dophilus, which is a collection claimed to reduce putrative bacteria. Finally the ancient Japanese super food Miso prepared at temperatures which keep it alive help colonize with a biome that digests all vegetable protein nearly fully. Probiotics are fiber or long sugars which yeasts can't digest. The big issue nowadays is yeasts and leaky gut. The herbicide Roundup is suspected as a cause of leaky gut syndrome. Avoiding non organic wheat and non organic oats can help while you heal. Going to spelt bread or at least organic can help the gut heal. Using other grains like rice and others can help. Unless diagnosed as gluten intolerant or actually having Celiac disease skip the gluten free breads just avoid non organic wheat & non organic oats while you heal. Once your gut heals you can slowly relax those restrictions.
  - lawlessone 3y ago
    Going to need a citation for.. everything in this post.
    - Projectiboga 3y ago
      Sorry half personal experience and other half from nutrition business journal. Final tip, be careful with bagged salad mix especially at restaurants. Redleaf lettuce is high in nutrients but yeasts love that. Next time you're near that stuff look closely at any breaks in the leaves, if you see dark especially black avoid. The dietary suggestions from my earlier comment helped me recover from painful hives from boarder line lupus. Totally recovered and still eat white bread sometimes, but more spelt bread, rice and pasta.

gardnr 3y ago

I have a high powered blender. I try to get the fiber and the probiotics at the same time. Fruits and vegetables have probiotics inside the flesh, not just on the skin. The science is less clear on supplements. [1] The night before I soak: * chia seeds (1 tsp) * psyllium husks (1 tsp) * quick oats (1 tsp) * almonds 17g In the morning I add in: * a frozen banana * kefir / fermented yogurt drink (1/2 cup) * frozen berries * protein powder * kale / spinach / broccoli * cinnamon (a lot) * creatine * collagen * water 1. https://www.theatlantic.com/health/archive/2019/08/probitoic-foods/595687/ https://www.theatlantic.com/health/archive/2019/08/probitoic...

Dr_Birdbrain 3y ago
How much creatine, if I may ask?
- craigmccaskill 3y ago
  You don't need more than 3-5g per day (about 15mg per pound of body-weight) to see the maximal effects. There is a loading period where you take 2-4 weeks to saturate, many take an increased dose to get there faster but if you're going to be doing this consistently, after a month of daily usage 3-5g is all you need.
- instagib 3y ago
  There’s been some studies for 20g per day to help with chronic migraine. (0) 40g/220lbs, 0.4g/kg. Prevention of traumatic headache, dizziness and fatigue with creatine administration. (1) Similarly, a review of 6 studies found that doses of 5–20 gram of the compound may improve short-term memory and intelligence in healthy people. (2) 0. https://journals.sagepub.com/doi/full/10.1177/0333102420931055 https://journals.sagepub.com/doi/full/10.1177/03331024209310... 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2583396/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2583396/ 2. https://pubmed.ncbi.nlm.nih.gov/29704637/ https://pubmed.ncbi.nlm.nih.gov/29704637/
  - somenameforme 3y ago
    Be sure to check the timeframes involved. Creatine is a naturally produced in your body, and you also get some from diet. Your body reaches saturation at a rate that varies by person. Some people will see near to 0 benefit from creatine as their body is already producing a near maximal amount of it. But even for those with low creatine levels, a brief loading phase (of ~25g a day for a week) and then 5g a day maintenance will generally see them at peak levels. There's probably minimal risk of meaningful damage going overboard for a healthy person, but large doses can cause stomach issues for some people, and it seems unlikely to provide benefit beyond going beyond complete saturation. It looks like, of the studies you showed, the only one where they went for a large dosing for a long period of time was when experimenting with it on children with traumatic brain injuries. That's probably because the risk:reward skewed heavily towards reward there.

__MatrixMan__ 3y ago

I think probiotic foods (i.e. insoluble fiber) are about as good as probiotic ones if you're already good and looking to stay on track. Start slow though, shocking the system with fiber can be problematic. I am in no way an expert and only have experiments on myself to go off, but I've been experimenting on this particular question for a decade or so my anecdata might be thicker than average. Probiotics to recover from antibiotics, prebiotics to maintain.

mantas 3y ago

Fermented veggies.

MrDresden 3y ago

I ferment my own sauerkraut and kimchi for instance (most store bought brands do not have active cultures due to risk of the containers exploding). Greek yogurt with active cultures and sour milk with lactobacillus acidophilus and bifidobacterium lactis. Unripened bananas. Some whole grains; rye and sourdough breads, whole grain oats. I also stay away from fast food or anything deep fried, avoid most processed foods and rather do home cooked meals each day. This isn't probiotic, but I've noticed that my system is much happier with fish than red meat. So there is plenty of that each week.

Integrape 3y ago

A shot of apple cider vinegar each day.