Mechanism 3: Flora Fix

The Flora fix focuses on restoring a healthy microbiome. Flora refers to the collection of microorganisms that live in and on the human body, including the gut, skin, and other mucosal surfaces. In the context of the gut microbiome, a healthy balance of flora is essential for optimal gut function. The goal is to introduce beneficial microorganisms back into the gut to promote diversity and balance in the microbiome.

Step 1: Probiotic Supplements

It can be overwhelming choosing the right probiotic supplements. Look for probiotics that contain a variety of strains, including both Lactobacillus and Bifidobacterium species. Different probiotics can have different effects on the body, so it’s important to choose the right ones for your specific needs. We will provide a list at the bottom of this page for you to review.

Step 2: Incorporate Probiotic-Rich Foods

In addition to supplements, you can also incorporate fermented foods into your diet to support this mechanism. Make sure to choose products that are fermented using traditional methods and contain live cultures. Including these foods in the diet can help promote the growth and proliferation of beneficial bacteria in the gut. You can add these foods after the elimination phase of the elimination diet. We will provide a list at the bottom of this page for you to review.

Step 3: Consider Prebiotic Supplements & Foods

In addition to probiotics, prebiotics can also be beneficial. Prebiotics provide food and nourishment for beneficial microorganisms in the gut, helping them to thrive and multiply. Look for prebiotic supplements that contain ingredients such as inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS). We will provide a list of prebiotic foods at the bottom of this page for you to review.

Step 4: Monitor Progress

It’s important to monitor your symptoms and progress during this protocol. Keep track of any changes in your digestion, energy levels, and overall health. If you experience any negative side effects, such as bloating or gas, reduce the dosage of the probiotic supplement or prebiotic supplement. If this continues, you might have an issue with small intestinal bacterial overgrowth (SIBO).

While prebiotics can have several health benefits for the gut microbiome, they may worsen symptoms of SIBO. SIBO is a condition characterized by an overgrowth of bacteria in the small intestine, which can cause a range of digestive symptoms, including bloating, gas, and abdominal discomfort. Prebiotics can exacerbate these symptoms by providing additional fuel for the bacteria in the small intestine, which can lead to further bacterial overgrowth and fermentation. Therefore, individuals with SIBO may need to avoid or limit prebiotic-rich foods and supplements until the overgrowth is resolved. If prebiotics are causing these negative side effects, ask your doctor about SIBO.

Probiotics and Prebiotics

The human gut is home to a vast and diverse ecosystem of microorganisms, collectively known as the gut microbiome. The composition and balance of this microbial community play a critical role in human health, including the maintenance of a healthy gut barrier. The good news is that research has shown that the use of prebiotics and probiotics can help support and modulate the intestinal barrier, leading to improved gut health and overall wellness.

Probiotics are live bacteria that are beneficial for the gut microbiome, while prebiotics are non-digestible fibers that serve as food for beneficial gut bacteria.

Probiotics

Leaky gut syndrome can disrupt the balance of bacteria in the gut, leading to an overgrowth of harmful bacteria and a decrease in beneficial bacteria. Probiotics can help to restore this balance by introducing beneficial bacteria into the gut, which can help to reduce inflammation and promote gut healing. Let’s review some common strains that might be beneficial.

Lactobacillus plantarum

This probiotic has been shown to improve gut barrier function and reduce inflammation. Lactobacillus plantarum produces lactic acid, which can help regulate the pH of the gut and reduce the growth of harmful bacteria. This can help promote a healthy balance of gut flora and improve gut health.

Lactobacillus plantarum also produces bacteriocins, which are antimicrobial peptides that help protect the gut from harmful bacteria. This can help reduce the risk of infections and promote a healthy balance of gut flora.

Saccharomyces boulardii

Saccharomyces boulardii is a probiotic strain of yeast. Saccharomyces boulardii may help reduce inflammation in the gut and throughout the body, which can be beneficial for individuals with inflammatory conditions. Saccharomyces boulardii has been shown to be effective in preventing and treating antibiotic-associated diarrhea, which can occur when antibiotics disrupt the balance of gut flora.

Streptococcus thermophilus

Streptococcus thermophilus produces lactase, an enzyme that breaks down lactose into glucose and galactose. This can help improve lactose digestion in individuals with lactose intolerance. It can also improve gut barrier function by strengthening the gut lining and reducing the risk of intestinal permeability.

Bifidobacterium bifidum and Bifidobacterium breve

These can help to improve the breakdown and absorption of nutrients from food, which may help to address nutrient deficiencies associated with leaky gut syndrome. Both strains of bacteria can also help to restore a healthy balance of gut bacteria, which can help to reduce inflammation and promote gut healing.

Lactobacillus acidophilus

Lactobacillus acidophilus is a probiotic strain of bacteria that has been shown to support gut health. Lactobacillus acidophilus has been shown to regulate immune function by promoting the production of anti-inflammatory cytokines and reducing the production of pro-inflammatory cytokines. This can help reduce inflammation in the gut and improve gut health. It has also been shown to support gut barrier function by strengthening the gut lining and reducing the risk of intestinal permeability.

Lactobacillus acidophilus produces enzymes that help break down food in the gut, making it easier to digest and absorb nutrients.

Bifidobacterium lactis

Bifidobacterium lactis has been shown to promote the growth and proliferation of other beneficial bacteria in the gut, helping to maintain a healthy balance of gut flora. This can help reduce the risk of infections and promote optimal gut function.

Sources of Probiotics

1. Yogurt: Yogurt is a dairy product that is made by fermenting milk with live bacterial cultures, such as Lactobacillus bulgaricus and Streptococcus thermophilus.
2. Kefir: Kefir is a fermented milk drink that is made by adding kefir grains, which contain a mixture of yeasts and bacteria, to milk. The fermentation process produces a drink that is rich in probiotics.
3. Sauerkraut: Sauerkraut is a traditional fermented food made from cabbage. The fermentation process produces lactic acid bacteria, which are beneficial probiotics.
4. Kimchi: Kimchi is a Korean dish made from fermented vegetables such as cabbage, radish, and cucumber. The fermentation process produces a variety of probiotic bacteria.
5. Miso: Miso is a traditional Japanese seasoning made from fermented soybeans, rice, or barley. The fermentation process produces beneficial probiotics such as Lactobacillus and Bifidobacterium.
6. Tempeh: Tempeh is a fermented soybean product that is popular in Southeast Asia. The fermentation process produces a variety of beneficial probiotics.
7. Kombucha: Kombucha is a fermented tea drink that is made by adding a symbiotic culture of bacteria and yeast (SCOBY) to sweetened tea. The fermentation process produces a drink that is rich in probiotics.

Prebiotics

Prebiotics are dietary components that selectively stimulate the growth and/or activity of beneficial bacteria in the gut, and thus can be used to modulate the composition of the intestinal microbiome.

Sources of Prebiotics

1. Chicory root: Chicory root is one of the richest sources of inulin, a type of prebiotic fiber. Inulin helps to promote the growth of beneficial bacteria in the gut, and has been shown to improve gut health.
2. Jerusalem artichoke: Jerusalem artichoke is another rich source of inulin. It has been shown to promote the growth of bifidobacteria, a type of beneficial bacteria in the gut.
3. Garlic: Garlic contains fructooligosaccharides (FOS), a type of prebiotic fiber that can promote the growth of beneficial bacteria in the gut.
4. Onions: Onions contain fructooligosaccharides (FOS) and inulin, both of which are prebiotic fibers that can promote the growth of beneficial bacteria in the gut.
5. Leeks: Leeks are another source of inulin, which can help to promote the growth of beneficial bacteria in the gut.
6. Asparagus: Asparagus is a good source of inulin, which can help to promote the growth of beneficial bacteria in the gut.
7. Bananas: Bananas contain resistant starch, a type of prebiotic fiber that can promote the growth of beneficial bacteria in the gut. Resistant starch is found in unripe bananas and can also be found in cooked and cooled potatoes and rice.
8. Oats: Oats are a good source of beta-glucans, a type of prebiotic fiber that can help to promote the growth of beneficial bacteria in the gut.
9. Apples: Apples contain pectin, a type of prebiotic fiber that can help to promote the growth of beneficial bacteria in the gut.