How To Increase Good Bacteria in Your Gut Naturally
Introduction
Although the concept of gut health has recently become popular over the last few years, it is an old one that has evolved for hundreds of years.
A good starting point would be the mid-1800s when Louise Pasteur discovered lactic acid bacteria while studying the fermentation of wine.
In 1905, Stamen Grigorov discovered the lactic acid bacterium that fermented milk into yogurt-He named it Bacillus bulgaricus.
A few years later, Elie Metchinkov, a Russian researcher at the Pasteur Institute, caught wind of Stamen’s discovery and soon adopted the idea that consuming milk with lactic acid bacteria was beneficial to health.
His interest lay in health and the ageing process, and as such, he enthusiastically spread the word on the benefits of drinking sour milk, something he did daily.
As proof of this theory, he cited the longevity of Bulgarian peasants, which he credited to their daily yoghurt consumption.
More than 100 years later, we are exploring Metchnikov’s ideas in even more detail with the concept of good bacteria and bad bacteria.
What is Good Gut Bacteria?
To understand what good gut bacteria is, we first need to understand the microbiome.
The microbiome is the name given to the community or group of microbes which live in and outside the body at any given time.
These microbes live on the skin, in the mouth, in the gut and vagina and include bacteria, fungi and protozoa.
Interestingly, the microbiome is estimated to be about 4 trillion, outnumbering the human cells!
Why Do You Need Good Gut Bacteria?
In simple terms, good bacteria or good microbes are a measure of a healthy microbiome.
The more good bacteria or microbes we can acquire in our gut, the better. But why?
The premise of the gut microbiome is balance, a concept that spans thousands of years in ancient healing modalities like Ayurvedic medicine, Traditional Chinese Medicine (TCM), Tibetan medicine and so on.
Essentially, the microbiome functions at its best when there is a balance between the good microbes (good bacteria) and the bad microbes (bad bacteria).
Naturally, the good microbes (good bacteria) have health-promoting benefits, while the bad microbes (bad bacteria) have undesirable effects, usually underpinned by inflammation and oxidative stress.
When bad bacteria or bad gut microbes are overrepresented in your gut microbiome, we are in a state of dysbiosis- something we do not want!
So what are the benefits of good bacteria?
Nutrition and Digestion
Your microbiome produces enzymes which help digest healthy plant fibre turning them into so-called short-chain fatty acids. (SCFAs)
SCFAs are the main energy source for your gut cells.
Secretion
The microbiota also secretes enzymes which synthesize nutrients, vitamins K and B Vitamins.
Brain Health
You might be surprised that about 70% of the immune system lies in the gut.
Your gut also houses a network of neurons called the enteric nervous system, sometimes called the second brain.
Moreover, the gut is also supplied by the vagus nerve from the brain.
The microbiome also secretes neurotransmitters like dopamine and serotonin, hormones and brain chemicals called neuropeptides that control mood.
These bioactive compounds communicate with your gut immune system which in turn communicate with your hormones.
As already mentioned, the microbiome synthesises B vitamins, which are needed for producing brain neurotransmitters.
As you can see, your microbiome therefore provides a two-way communication system between the gut and the brain-The so-called gut-brain connection.
How Do I Increase Good Gut Bacteria Naturally?
Although most people immediately think of probiotic supplements as a way to increase their good gut bacteria, you can also increase your good gut bacteria with food and lifestyle.
Fermented Foods
Fermented foods are the best category of foods to increase your good bacteria naturally.
Fermented foods are foods and drinks transformed by the process of fermentation.
Fermentation is the process by which carbohydrates or sugars are broken down by microbes (bacteria or yeasts) to produce beneficial organic compounds.
Different fermented foods have different textures and tastes, but all contain a high amount of good or friendly bacteria.
Consuming fermented foods helps maintain a healthy gut microbiome by increasing the amount of good gut bacteria.
Here is a short list of the main types of fermented foods.
Sauerkraut
The word Sauerkraut is made up of two German words, namely, Saur (sour) and Kraut (cabbage).
Sauerkraut is, therefore, fermented cabbage, and despite being a staple in German diets for centuries, it was the Chinese who first fermented cabbage in rice wine (shao-xing wine) about 2000 years ago.
I recommend unpasteurised sauerkraut that still has all of its beneficial bacteria intact.
Kefir
Kefir has gained huge popularity over the last few years due to its numerous health benefits.
Like yoghurt, kefir is a fermented milk product, but unlike yoghurt, it is a liquid.
More specifically, kefir is made by adding white cauliflower-like clumps called kefir grains to milk.
Despite the name, kefir grains are not true grains but are a mixture of live bacteria and yeasts, bound by a polysaccharide and protein matrix.
These bacteria and yeasts benefit each other in nature, hence the name SCOBY (symbiotic colony of bacteria and yeast)
These kefir grains then ferment the milk, producing a sour or tangy liquid called kefir.
It is thought that the nomadic peoples at the time used kefir grains as a way of preserving milk.
Kefir is generally tolerated in those with lactose intolerance due to its low lactose content.
However, this is not always the case from my experience working with some clients.
The best place to find good quality kefir is probably a Polish or any Eastern European shop.
Kimchi
Kimchi is a traditional Korean delicacy, made from fermented vegetables.
The main ingredient in genuine Kimchi is fermented Nappa cabbage (Chinese leaves).
Depending on region and type, other ingredients include radish, red chilli peppers, spring onions, carrots, sea salt, and even salted shrimp or fish.
Miso
Miso is a traditional Japanese seasoning paste made from fermented soybeans with a fungus, Aspergillus Oryzae (Koji) cultivated in soybeans, rice or barley.
The fungus (koji) ferments the soybean, forming various beneficial nutrients.
Miso is commonly used to make miso soup.
Natto
Closely related to miso is natto.
Like miso, natto is also fermented soybeans.
However, it differs from miso in two ways:
First, the soybeans are whole and not made into a paste like miso, and secondly, the fermentation is mediated by a bacteria called Bacillus subtilis
Natto has a stringy and sticky consistency with an acquired taste.
An additional benefit of natto is its vitamin K2 content.
You can find natto at your local Asian shop.
Tempeh
Tempeh is an Indonesian dish made from fermented soybeans and shaped into a block.
Tempeh has a nutty-like flavour and is high in protein as well as vitamins and minerals.
Kombucha
Like many fermented foods, kombucha dates back thousands of years in ancient China.
Kombucha is a drink made from green or black tea and sugar and fermented with a symbiotic culture of bacteria and yeast (SCOBY)
The end result is a deliciously fizzy tasty drink full of beneficial good bacteria.
Lifestyle
You might be surprised by this, but a healthy lifestyle does increase your good bacteria naturally.
A healthy lifestyle that helps calm the body has been shown to improve the quality of your gut microbiome, and hence increase your good gut bacteria.
So practices like meditation, yoga, Tai Chi, QiGong, walking and other forms of exercise are extremely beneficial to your gut microbiome and beyond.
Improved social connections, engaging in hobbies you love and having a sense of gratitude and purpose in life are also crucial.
Conclusion
In summary, your gut microbiome has a pivotal role in health.
Increasing the amount of good bacteria in our gut naturally is one of the best ways to achieve optimal health.
Anything which puts it out of balance leads to dysbiosis, gut inflammation and immune dysfunction.
So, as you can start to imagine, once the equilibrium of the microbiome is altered, there is potential for the body to develop a myriad of symptoms.
This is the basis of many chronic diseases, especially the ones your GP or hospital consultant might struggle to comprehend.
Please share this article with anyone who might benefit, and if you have any questions, please feel free to get in touch.
Thank you!
Dr. Leke
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