All about the Good Bacteria and Prebiotics vs Probiotics
You may think that all bacteria is bad for you but your body NEEDS good bacteria! 70% of the people in the US have an overgrowth of small bacteria which is when the bad bacteria outnumbers the good bacteria, AKA probiotics.
When there is too much bad bacteria, it will take over the vagus nerve which sends signals to your brain to tell you what to crave. Bad bacterial overgrowth happens when you don’t have enough prebiotics in your diet and the good bacteria doesn’t have the strength to fight the bad bacteria. The good bacteria needs strength to break down the food we eat and absorb the nutrients, it can do so through prebiotics. Basically, your probiotics need to eat prebiotics!
Prebiotics are non-digestible fiber compounds that lowers heart problems and stress, helps manage hormones and weight, and enhances the absorption of nutrients in the body. This leads to better digestion, which decreases bloating and increases your metabolism (see my post on colon cleanses and metabolism)!
It’s impossible to be happy without good bacteria!
The good bacteria also increases serotonin production, which regulates mood. Serotonin is a brain neurotransmitter, but it’s mostly produced in the intestine. If you aren’t digesting food properly, it is almost impossible to be happy because you won’t have enough good bacteria in your intestine so then you won’t have enough serotonin in your brain.
Breakfast truly is the most important meal of the day because how you feel and what you crave for the rest of the day is determined by what you eat first. Do NOT feed your bad bacteria first, it will make you fatigued and crave unhealthy options. As soon as you eat something that feeds the bad bacteria, it gives them a boost and they take over your hormones. Sugar makes the bad bacteria thrive, so be mindful when eating sugar!
Common and good prebiotic options!
All of the following prebiotics will increase gut health, boost good bacteria growth, and diminish bad bacteria.
Bananas, chicory root (often in caffeine free coffee), dandelion greens, raw asparagus, and raw garlic all contain inulin fiber. Bananas are a great option because they are also rich in vitamins and minerals! I say RAW garlic and asparagus because when you cooking something can break down some of the good things you get from it.
Seaweed has water-soluble fiber which can also boost your immune system and wheat bran (outer layer of whole wheat grain) contains AXOS, special type of fiber, which improves the digestive system. Flax seeds and oats are not only good for your gut health but are also good for losing weight. Flax seeds decrease the amount of fat you absorb from food and regulates bowel movements while oats are a healthy food that keeps you full for a while so it helps control your appetite.
Ever heard of the saying, an apple a day keeps the doctor away? It’s true! Apples contain pectin fiber which increases good bacteria and decreases bad bacteria, they are also high in antioxidants and can lower cholesterol. And last but certainly not least, cocoa! Cocoa beans can actually be very good for you, in moderation of course! They contain flavonoids which is the part that helps probiotics, but also can lower cholesterol and improve heart health. Cocoa also contains polyphenols that reduce anxiety and increase calmness!
Always remember to feed your good bacteria with prebiotics, especially in the morning as it will help you avoid craving unhealthy foods for the rest of the day, give you energy, boost metabolism, and give you brighter skin. If you are having difficulty getting enough prebiotics, there are also probiotic supplements, such as products by Activatedyou, so you can keep your gut healthy.