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Good and bad bacteria are revived by different things. Changing the pH can wake up good bacteria or put them to sleep. Good bacteria thrive in an acid environment, which protects them because many pathogens cannot live in that acidic environment.

The number one food on this list is yogurts. Yogurts have been used for centuries for good amount of probiotics. I prefer non dairy yogurt made from coconut milk. The second probiotic rich food is kefir. Kefir is dairy free option and good amount of probiotics are present in it. The third option is apple cider vinegar. Apple cider vinegar supports your digestion and also has good amount of probiotics. The next food is pickles. Every culture has different kind of pickles which are high in probiotic. The next food over here is kombuchas. Kombuchas is fermented black tea which is high in different probiotic. Then comes a kimchi and sauerkraut both of them are high in probiotics. And the last one is green olives which are also very high in probiotics.

Microbes have a mutual arrangement with us: we provide a home, and they offer immune protection, vitamins, and digestive help. If the environment isn't good, microbes will become dormant until conditions improve. Lowering the pH, making the environment more acidic, can activate microbes.

Probiotics are different types, but this explanation won't cover them all. Think of the gut as a garden. A probiotic is like a seed. You seed the probiotic, and then the prebiotic is like fertilizer. The prebiotic fertilizes the seed, and then healthy bacteria start to grow. You utilize probiotics for a while.

Consuming processed foods is bad for the microbiome, regardless of macronutrient profile. Prioritizing whole, plant-based foods with fiber leaves less room for processed foods, essentially avoiding them. There is data showing why different components of processed food are bad for us and our microbiome.

The idea that daily probiotic use is necessary for good gut health lacks scientific support. No clinical trials demonstrate that probiotics improve overall gut health; plant diversity and fermented foods are key. Probiotics are indication-specific, meaning the right bacterial strain must be taken at the right time and in the right way for a specific issue. The World Gastroenterology Organization has guidelines on probiotic use.

Butyrate must be in the colon to nourish colon cells. One approach is taking butyrate-producing bacterial capsules. Another is consuming butyrate precursors through fermented foods and vinegars. Soluble fiber, not insoluble, is also necessary. Inulin, a soluble fiber, can be found in chicory family vegetables like radicchio, Belgian endive, and chicory, as well as asparagus and artichokes. Okra and root vegetables, such as yams and sweet potatoes, are also good sources of soluble fiber.

You probably wanna keep your microbiome as healthy and diverse as possible. So how do we do that? Well, first of all, you wanna focus on your diet. No surprise here. Focus on eating vegetables, whole grains, legumes. These are fiber rich foods. Fiber rich foods are basically known as prebiotics as they serve as food for the probiotics. Next, you wanna consume probiotic rich foods like yogurt, sauerkraut, kimchi. These foods naturally contain that good bacteria we've been talking about.

Bloating is a sensation of a balloon in the gut, different from distension, which is a "food baby." A little bloating after a high-fiber meal is normal and a sign of healthy gut bacteria. Fiber, found in plant-based foods, is important because human cells can't break it down. It travels undigested to the large intestine, where it acts as fertilizer for the gut microbiome. This explains why fiber is linked to longevity and well-being, as it nourishes the microbiome, which performs beneficial functions.

Speaker 0 explains that every diet they create blends functional Western medicine with traditional Chinese medicine (TCM), leaning slightly toward TCM. They’ve treated thousands of patients, perhaps over 10,000, and find using Chinese medicine–based dietary recommendations to be the most effective for healing. Early in their career they recommended gluten-free diets, including for children in the autistic community, then adopted the GAPS diet, which helped many with gut microbiome issues, neurodegenerative issues, and autoimmune conditions. They later moved toward a Chinese medicine approach, noting that while GAPS is helpful for many, the TCM framework allows for very specific food recommendations tailored to particular conditions. Examples: for liver issues, recommend steamed vegetables and foods rich in glycine like bone broth; green and sour foods tend to aid detoxification, with a little bitterness also beneficial. For cardiovascular issues, bitter foods and red foods are especially helpful, such as tomatoes, hawthorn, or pomegranate. For upper GI digestion, orange foods are preferred, including sweet potatoes and pumpkin; beef can fit into both heart and upper digestion categories. For immune system concerns, white and light yellow foods are emphasized, with chicken soup (yellow broth), ginger tea (yellow), garlic, onion, and miso as yellow immune activators. Pears are recommended for respiratory issues. Hormonal or adrenal concerns benefit from mushrooms, which come in purple, blue, and black hues, suggesting multi-color nourishment. In sum, foods and flavors are used as medicinal tools to treat different conditions. Speaker 1 asks how this culture figured out that colors of foods impact different organs. Speaker 0 responds by describing a long, collaborative learning process: thousands of physicians, extensive testing, and millions of case studies that reveal patterns. They reference a principle their father discusses about determining truth by analyzing overlaps among top financial investors to identify lasting principles, analogizing that researchers found patterns like sour activating the liver and bitter activating bile release and dampness clearance. They emphasize that bitter foods, the most bitter being potent, have predictable effects, and combinations of bitter and sweet yield specific outcomes. Sour foods are linked to probiotic effects; they note that sour prevalence in probiotic foods influences microbial environments. Speaker 1 notes personal experiences with probiotics, pondering why they can’t tolerate probiotics, hinting at SIBO or histamine reactions. Speaker 0 explains a probiotic distinction: soil-based organisms (spore-forming bacteria such as Bacillus subtilis) tend to be less sour and may be better for people with SIBO or histamine sensitivity, though they’re transient and pass through the system, whereas food-based probiotics may have more lasting colonization. They mention that there are products that include soil-based probiotics, sometimes marketed under the term “Spore Biotics.”

Lactobacillus acidophilus and bifidus bacterium are the two permanent bacteria in the gut, from which all others are made, so probiotics do not need trillions of types. A vegetarian probiotic containing 5 billion acidophilus and 5 billion bifidum in a quarter of a teaspoon is a strong dose. Besides probiotics, water kefirs, coconut milk or soy milk kefirs, sauerkraut, sourdough breads, and miso can be incorporated into the diet. A large dose probiotic is recommended for at least a couple of months for those who have been on antibiotics.

Probiotics can help fix your gut microbiome. A combination of lactobacillus acidophilus and Bifidobacterium bifidum has clinically shown the most success. Lactobacillus helps make the gut more acidic, which helps with mineral absorption. Iron needs to be in an acidic environment to be absorbed properly. Bifidum is important for the large intestine and helps move things through the digestive tract, which can help with constipation. It also helps with vitamin K2 production. When looking for probiotics, ensure they don't have fillers or magnesium stearate, a flow agent that has never been tested for long-term safety for human consumption.

Apple cider vinegar is beneficial for gut and overall health because it contains probiotics, prebiotics, and postbiotics, which inoculate and feed the microbiome in the stomach, intestines, and colon. Apple cider vinegar is acidic, with a pH of two, which aids in the digestion of processed meals. The acid in apple cider vinegar is also important for preventing reflux. To supplement, mix one or two tablespoons (5-10 ml) of apple cider vinegar with four to seven times the amount of water and consume it with a meal to improve digestion. Additional benefits can be gained by consuming it between meals.

A balanced, fiber-rich diet supports healthy digestion. Consume plenty of fruits, vegetables, whole grains, and legumes. Prebiotics and probiotics promote beneficial bacteria growth. Include foods like yogurt, kefir, sauerkraut, and garlic.

Kombucha is a probiotic. A probiotic is something that has the actual bacterial organism in it that gives the benefit to the host. A prebiotic is a unique type of fiber that only bacteria can digest. So it's basically food for the bacteria. That's the difference between probiotics and prebiotics.

Fermented foods like pickles, sauerkraut, and kefir increase the diversity of gut flora, known as alpha diversity. Studies show that fermented foods raise alpha diversity, which is generally beneficial for the gut. Fiber does not raise alpha diversity. Fermenting cabbage into sauerkraut removes most anti-nutrients. Properly fermented pickles are beneficial. Kefir is also very beneficial for the gut. Consuming more fermented foods is likely good for most people, especially those with gut issues.

Butyrate, a short-chain fatty acid, is produced by bacteria in the large bowel. It serves as the primary fuel source for colonocytes, the cells lining the large bowel. Butyrate helps maintain an acidic pH in the large bowel, which is considered healthy. An acidic environment in the large bowel inhibits the growth of less friendly bacteria.

Fiber is essential for optimal health and gut function. The gut contains 100 trillion bacteria, some good and some bad. Consuming both soluble and insoluble fiber feeds the good bacteria, allowing them to thrive. Without fiber, bacteria will consume the intestinal lining, leading to microscopic leaks in the gut wall, allowing unwanted chemicals to enter the bloodstream and cause inflammation. Insoluble fiber also helps to reduce the risk of colon cancer by brushing away dead cells in the colon.

Probiotics are important for gut health. Seven foods that are the best source of probiotics are: yogurt, specifically non-dairy yogurt made from coconut milk; kefir, a dairy-free option; apple cider vinegar, which supports digestion; pickles, which vary across cultures; kombucha, a fermented black tea; kimchi and sauerkraut; and green olives.

This is why I include fermented foods at the top of my gut check food plan. I recommend yogurt. Make sure to check the labels and avoid flavored yogurt loaded with added sugar. I recommend opting for coconut, hilling nut yogurt, or plain sheep and goat milk yogurt.

Maintaining a healthy and diverse microbiome is a key goal. To achieve this, the conversation emphasizes focusing on diet as the primary strategy. The recommended dietary pattern centers on consuming vegetables, whole grains, and legumes. These foods are highlighted for being rich in fiber, which plays a crucial role in supporting a healthy microbiome. Fiber-rich foods are described as prebiotics because they serve as food for probiotics, helping to nourish the beneficial bacteria already present in the gut. In addition to prebiotic fiber sources, the guidance underscores the importance of including probiotic-rich foods in the daily diet. Specifically named probiotic-containing foods include yogurt, sauerkraut, and kimchi. These foods are identified as natural sources of the “good bacteria” that have been discussed in relation to maintaining gut health. The overall message is that a combination of fiber-rich, prebiotic foods and probiotic-rich foods can help preserve and enhance the diversity and health of the microbiome. The key actionable takeaways are the following: prioritize vegetables, whole grains, and legumes as foundational components of meals to increase fiber intake; recognize fiber-rich foods as prebiotics because they feed probiotics; and incorporate probiotic-rich foods such as yogurt, sauerkraut, and kimchi to introduce and sustain beneficial bacteria. This dual approach—feeding existing beneficial microbes with prebiotics and introducing live beneficial microbes through probiotics—is presented as the path to keeping the microbiome healthy and diverse. Overall, the guidance blends dietary emphasis with everyday food choices, focusing on reach (vegetables, whole grains, legumes) and diversity (a variety of prebiotic and probiotic sources) to support gut health. The emphasis remains on natural, commonly available foods and on understanding the relationship between fiber as nourishment for probiotics and the direct intake of probiotic foods. No additional interventions or alternatives are discussed beyond diet-based strategies involving prebiotics and probiotics.

Studies suggest specific probiotics, such as Lactobacillus acidophilus and Bifidobacterium bifidum, can help remove microplastics from the body. These probiotics, which are negatively charged, trap microplastics in the GI tract, bind to them, and facilitate their elimination through the digestive system.

Lower fiber diets starve gut bacteria, leading to decreased diversity and potentially causing bacteria to feed on the mucus lining. Studies show fruits, vegetables, tea, coffee, red wine, and dark chocolate correlate with increased bacterial diversity due to their polyphenol content. Conversely, foods high in dairy fat and sugar-sweetened sodas correlate with decreased diversity. Minimally processed, fresh foods with more fiber are better fuel for gut bacteria. Lightly steamed, sauteed, or raw vegetables are typically more beneficial than fried dishes.