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    Unlocking Gut Health: The Power Of Probiotic Supplements According To A Medical Expert

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    Trusting your gut feeling is encouraged if the situation is certain. However, when your gut health is anything but healthy, we recommend scrolling down to read more on how to remedy the situation. Here’s how to find the perfect probiotic to combat gut deficiencies. 

    Meet The Expert: Sam Swaine is a vitamin and supplements counsellor and founder of The Rebalance Lab. The lab provides a holistic approach to ageing and longevity.

    What Is Gut Health?

    Gut health is the health of your entire digestive system, including the microorganisms living in your digestive tract. When your gut is healthy, it can break down food, provide essential nutrients and support body systems with ease. If you have come across terms such as Irritable Bowel Syndrome (IBS), acid reflux disorder, gluten intolerance and more of this sort, this alludes to an unhealthy gut. To fight these off, look to probiotics and find the next addition for your supplement drawer. 

    READ MORE: What To Eat To Keep Your Gut Healthy And Your Skin Glowing

    What Are Probiotics?

    According to Sam Swaine, probiotics are living bacteria and yeasts that are good for our digestive system. Probiotics carry bacteria which many may think are harmful but on the contrary, the “germs” or bacteria are ‘good’ bacteria which, as Swaine illustrates, “…add to our existing supply of friendly microbes which also helps us fight infections and boosts our immunity.”

    For improved gut health, probiotics have been known to “…improve symptoms of irritable bowel syndrome, help manage diarrhoea, boost the immune system and help maintain your microbiome or get it back in balance after it’s been disturbed.”

    “A good probiotic is allergen-free and doesn’t trigger any food sensitivities or upset your digestive system.”

    Probiotic Supplements Recommended For Gut Health

    “When choosing a probiotic, it’s important to look at Colony Forming Units (CFUs). This measures the number of active microorganisms found in a serving of probiotics. It is recommended that a probiotic taken for general gut health should have at least 10-20 billion CFUs according to research” says Swaine.

    Bifidobacteria

    It helps support the immune system and limit the growth of harmful bacteria in the intestine. They also help digest fibre and assist in producing important vitamins that the body needs.

    Lactobacillus

    It is a variety of bacteria that produces lactase – the enzyme that breaks down lactose, or milk sugar. These bacteria also produce lactic acid. Lactic acid helps control the population of bad bacteria and increases the body’s absorption of minerals. 

    Helpful tip by Swaine: always read the ingredients on the bottle of your probiotic, choose a brand that is transparent about the probiotic strains in their supplement and all the additional ingredients you’ll find in their product.

    Who Should Not Take Probiotic Supplements?

    “Probiotics are generally safe, but you should always consult a healthcare specialist before taking any supplement,” says Swaine. Although probiotics are recommended here is a list of people Swaine advises to hold off the probiotics.

    People with weakened immune systems taking immunosuppressant drugs.

    People with critical and chronic illnesses. 

    People who have just had surgery as their immune system is compromised. 

    People with severe food allergies

    People with preexisting gastrointestinal disorders.

    READ MORE: “I Drank Kombucha Every Day For 10 Days — It Was Amazing”

    Healthy Habits You Should Consider To Accommodate The Probiotics

    Recommendations by our expert, Sam, on how to help you “maintain a happy and balanced gut.”

    Avoid processed foods and foods high in sugar as these foods decrease the amount of “good” bacteria and diversity in your gut.

    Eat a diet that is rich in fermented foods, these contain a natural source of probiotics.

    Examples include yoghurt, kefir, kimchi, sauerkraut, pickles, miso, and tempeh. 

    Drinks like kombucha are also a great source of probiotics, and speaking of drinks, keeping hydrated with water is crucial for a healthy gut.

    Eat high-fibre foods. 

    Look to collagen-rich foods like bone broth.

    Find foods that are rich in polyphenols (plant compounds supporting beneficial gut bacteria) such as blueberries, plums, cherries, apples, strawberries, black currants, black olives, dark chocolate, black tea, coffee, hazelnuts, and pecan nuts.

    Good quality sleep.

    Regular exercise.

    Manage stress levels. 

    Words by: Lesego Kgatle More

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      What Is Kefir? Kefir Nutrition, Benefits, And How To Use Kefir

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      Walking through the dairy aisle used to be simple. You just grabbed your carton of fruit-at-the-bottom yoghurt and low-fat milk and you went on your merry way.

      These days, though, the dairy aisle in specialist health stores is filled with all sorts of interesting options, from plant-based yoghurt to kefir. Not quite yoghurt and not quite milk, this fermented, probiotic-packed stuff has pretty much all of today’s hottest health buzzwords going for it.

      If you’ve seen it in the store and wondered WTF it was all about, you’re not alone. But don’t let kefir’s identity crisis stop you from trying it out: Dietitians say it can pack a serious punch in the nutrition department.

      In fact, kefir is “a great source of probiotics, which may help improve one’s digestive health,” says Keri Gans, a dietitian and author of The Small Change Diet. Plus, certain types of kefir can also be a great source of calcium, a must-have for healthy bones, too.

      If you have yet to give it a try (and need a break from your standard milk and yoghurt), here’s everything you need to know about the trending probiotic drink, plus why it’s worth adding to your diet.

      Hold on. What is kefir, exactly?

      Long story short, “kefir is a fermented milk product similar to yoghurt, but with a thin (rather than thick) texture,” explains dietitian Andy de Santis. “It contains a similar amount of protein as yoghurt, but offers more probiotic cultures.”

      Thanks to its drinkable consistency, Emily Kean, a nutritionist at Lifeway Foods (a brand that makes kefir in the States) calls it “the queen of probiotic drinks.”

      While your standard kefir is made from cow’s milk, it can be made from any type of milk or milk alternative — including plant-based milks, according to Gans. If you see “coconut kefir” on a product label, for example, that means it’s made with coconut milk.

      Another version, “water kefir,” meanwhile, is usually made with coconut water or fruit juice, Gans adds.

      So, kefir isn’t the same as yoghurt?

      Though people tend to call it “drinkable yoghurt,” that’s only kind of — not totally — accurate. “What sets it apart is its fermentation process, which is slightly different,” says Jessica Cording, author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety.

      “Typically, yoghurt uses just bacteria for fermentation, while kefir uses both bacteria and yeast,” Gans explains. “The bacteria and yeast create cultures referred to as grains (no, they don’t contain gluten), which contain up to three times more probiotics than yoghurt.” Impressive, right?

      Is kefir healthy, then?

      As you can probably guess from its solid probiotic punch, it is totally healthy. Here’s what you can expect from one cup of plain, low-fat kefir (made from cow’s milk), according to the USDA:

      Calories: 102

      Total fat: 2 g

      Saturated fat: 0.66 g

      Carbohydrates: 11 g

      Fibre: 0 g

      Sugar: 11 g

      Protein: 9.5 g

      Opt for a cow’s milk-based kefir and you’ll get lots of calcium and vitamin D (30 and 25 percent of your daily needs, respectively). Plus, a bonus for anyone trying to get pregnant: Cow’s milk kefir is high in folate, which aids in warding off neural tube defects, too. Of course, just keep in mind that a coconut milk- or water-based kefir won’t boast the same nutrition stats as a kefir made from dairy.

      Kefir’s health benefits are pretty legit.

      Fermented foods like kefir command the spotlight because of their probiotics’ ability to help balance gut flora and regulate digestion. It won’t just help you become more regular, though. “Because of its probiotics, those suffering from irritable bowel disease or digestive distress from a course of antibiotics may experience relief after incorporating kefir,” says Santis.

      Thanks to kefir’s vitamin D, calcium, and folate content, it’s also good for your bones and your ability to have a healthy pregnancy, Cording adds.

      Luckily, if you’re like 25 percent of the American population with a reduced ability to digest lactose, take comfort in the fact that fermented dairy products might be easier to tolerate.

      Does kefir have any downsides?

      Like other dairy products, full-fat kefir does contain higher amounts of saturated fat, which the American Heart Association, recommends limiting to 16 grams (or 140 calories) per day in the average 2,000-calorie diet. (Though the topic is up for debate these days, experts have linked excess saturated fat consumption to heart disease.)

      And, while Kean recommends kefir for pretty much everyone, those with certain health conditions (like immune deficiencies) should avoid probiotics unless under a doctor’s supervision.

      Finally, as with anything you eat, just pay attention to serving sizes. “A lot of times a bottle of kefir contains four servings, not one,” she says.

      How to find yourself a quality kefir.

      When hunting for high-quality kefir to put in your cart, Kean recommends focusing on the following factors:

      Protein (the more, the better)

      Added sugar (though dairy products contain some natural sugars, avoid the added stuff as much as possible)

      Artificial ingredients (again, avoid!)

      Live active cultures (look for a product with at least one billion CFUs of probiotics per serving, preferably from a variety of strains)

      How to load up on kefir.

      Once you’ve got yourself a quality bottle of the good stuff, you can incorporate it into your eats in so many ways. De Santis recommends:

      Drinking it as a post-workout shake

      Adding it to your smoothies in place of your usual liquid or yoghurt

      Pouring it into whole-grain cereal or oatmeal (and sprinkling on some nuts) for a nutritionally-balanced breakfast

      Kean also swears by kefir in place of buttermilk or sour cream in all sorts of recipes. She also likes using it to add creaminess to dressings, dips, and soups.

      The bottom line: The exact nutrition you get from a kefir product depends on whether it’s made from dairy or a plant-based alternative. Either way, the smooth, fermented beverage is a great source of probiotics.

      This article was originally published on www.womenshealthmag.com More

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      What To Eat To Keep Your Gut Healthy And Your Skin Glowing

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      Here’s something new: it’s no longer bad manners to talk about what’s going on inside our tummies. Research now confirms that if we pay attention to the health of our gut, we can prevent breakouts, redness, dullness, inflammation and toxic build-up in our skin. Sounds good. But how can we improve gut health, fast?

      And what exactly is the connection between the gut and our skin? We ask the experts to shed some light on gut-healthy foods and supplements.

      READ MORE: “I Swapped My Regular Skincare Routine For A More Natural One — And The Results Were Surprising”

      Here, seven ways to keep your gut healthy and happy and your skin glowing…

      1. Eat a wide range of food

      Especially vegetables, fruit, seeds, legumes and fibre-rich carbohydrates to stimulate different strains of good bacteria.

      2. Get into fermented products

      Yoghurt, sauerkraut and kefir contain good bacteria lactobacilli, which help reduce the risk of disease.

      Choose a few fermented products and incorporate them into your day, or opt for a daily probiotic drink like Rawbiotics Daily, R97, from Faithful To Nature.

      3. Limit sweeteners

      Research shows artificial sweeteners increase blood sugar by stimulating the growth of unhealthy bacteria in the gut. Oof.

      READ MORE: Seriously Now, Is Alcohol Really THAT Bad For Your Sleep?

      4. Take a supplement

      Particularly when your skin is looking blah, a probiotic supplement ensures you’re giving your gut a healthy dose of live bacteria.

      Try Terra Nova Probiotic Complex, R397.50, from Faithful To Nature.

      5. Stock your plate with prebiotics

      Think artichokes, bananas, asparagus, oats and apples. These foods create a beneficial environment that allows good bacteria to grow instead of the bad stuff.

      6. Embrace whole grains

      With loads of fibre and beta-glucan, whole grains will encourage good bacteria to flourish.

      READ MORE: 21 Best Self-Care Gifts For Her That Go Way Beyond Face Masks

      7. Focus on polyphenols

      Plant compounds found in red wine, green tea, dark chocolate and olive oil, polyphenols help boost healthy bacterial growth.

      Try Cocoafair 95% Dark Chocolate, R57.99, from Faithful To Nature.

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      in fitness and body

      The Ultimate Training Guide For Your Gut

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      On a crisp autumn afternoon, my legs whisked me along the trail. It was blissful running perfection… until it wasn’t. I felt a telltale rumble in my stomach, but the bathrooms were locked for the season. I slowed to a walk, too late. Thankfully, nobody witnessed my re-enactment of that Bridesmaids scene before I hobbled home, hopped in the shower fully clothed and promptly trashed my leggings.
      The experience might be familiar if you tend to push through long, tough workouts. After all, discomfort and surprise urges can pop up at any time. “The intensity and duration of the workout are the two important variables associated with gastrointestinal symptoms,” says Manasi Agrawal, an assistant professor of gastroenterology and a marathon runner. “When we’re exercising, blood flow tends to get shunted toward the exercising muscles and the skin for temperature regulation, and away from the GI tract. When blood flow isn’t adequate, it affects GI tract movement and its capacity to absorb nutrients.”
      High-impact activities like running tend to elicit more severe gut symptoms due to their intensity. The good news? More seasoned exercisers deal with fewer GI emergencies, which means training your tum is possible – and being intentional with your nutrition and fluid intake during workouts helps optimise performance, per research in Journal of the Academy of Nutrition and Dietetics. These tricks from the pros will have you chasing PBs (instead of public bathrooms).
      Finally, a comprehensive training guide that’s tailored to your gut. Relief, right this way.
       If You Feel Nauseous AF…
      Queasiness and/or vomiting can be traced to multiple issues, including dehydration, mid-workout intake of hypertonic fluids (anything with a higher concentration of salt and other electrolytes than is found in normal cells and blood), going overboard on chews or gels, ingesting too much caffeine, and stress or anxiety. Given the slew of possible causes, nausea and vomiting are complex symptoms to address, says Patrick Wilson, an associate professor of exercise science and author of The Athlete’s Gut. To calm those stormy seas, Wilson recommends getting a handle on stress, changing your pre-exercise food intake and using cooling tactics while working out. Zone out with a few minutes of box breathing (inhale for two secs, hold your breath for two, exhale for two, hold for two, repeat – working up to four- or eight-sec box breaths) before a sweat. To help keep your temp regulated, dip into a tub of icy water pre-workout and have a cold beverage on hand. As for food? Try eating something different beforehand to see if that makes an immediate difference. Once you’ve landed on a pre-workout eat that works, test and re-test your nutrition plan with different workouts until you feel confident in a food match. (Do this well in advance of a race or one-off fitness event – it usually takes a few weeks to figure out.)
      If symptoms continue or worsen, check in with your doc or a gastroenterologist.
      Proactive Planning
      No gut probs? Continue to nurture a healthy microbiome so you never experience them. That means sticking to a regular sleep, bathroom and eating routine so your system remains reliable. Also, eat a diet with enough fibre (guidelines recommend 25g daily) from whole-food sources to feed gut bacteria, says exercise physiologist and nutrition scientist Stacy T. Sims. The result is a healthier, consistent GI system, with less inflammation, to support your fitness goals.  
      If Heartburn Strikes…
      Feeling the fire in the wrong spots? Reflux during exercise can mimic breathlessness or chest constriction. Higher-intensity exertion can trigger heartburn for some people. For others, it may be a result of eating high-fat foods or excessive carbs right before or during a workout. If you regularly get reflux, skip acid-increasing eats like chocolate, citrus, chilli and coffee close to exercise time. And don’t stuff yourself pre-workout. A bellyful of food will slosh around until your body can focus on digestion, says dietitian Ryan Turner.
      READ MORE: The GAPS Diet Promises To Health-ify Your Gut And Your Brain 
      If Cramps and Bloating Slow You Down…
      Cramps can stop you in your tracks and are another side effect of paused digestion while exercising; certain foods or poorly absorbed nutrients can cause excess gas production in the gut. Midsection aches can also pop up if you regularly use NSAIDs (like ibuprofen) for pain relief and recovery. Avoid heavy foods a few days before a big workout as they can slow gut movement. Bacteria ferment these items in the intestines, producing gas and the uncomfortable balloon-feels. And cut back on pill popping for every little ache. When used frequently, NSAIDs can cause more serious issues, like ulcers. Reduce your use or switch your pain reliever of choice and modify your nutrition to allow cramps to cool off. 
      If it’s Bathroom Emergencies…
      Your GI tract can only handle so much activity when you’re, say, crushing a cycling day or in the midst of a long run. Don’t overdo it beforehand on carbs (especially complex ones like grains and starchy vegies), which your gut may not be able to properly break down. When it comes to workout fuel, “Gels or drinks that have 5 to 8 per cent max of simple sugars are well tolerated… anything more concentrated can lead to extraGI distress,” says Agrawal. Find your fuel sweet spot by testing combos of easily digestible simple sugars (like glucose and fructose) and recording your post-sweat reactions. After a few weeks, if you’ve had predictable bathroom trips, Turner says, then you’ve found a trustworthy energy source.
      READ MORE: Are You Lactose-Intolerant? Here’s How To Tell If You’ve Got Dairy Issues
      Stretch for Success
      The digestive system is nicknamed the second brain, so it should come as no surprise that the mind-body benefits of yoga can also soothe the GI tract. Practising yoga lowers cortisol levels, which contributes to smooth moves all around, says Jessica Moy, a yoga teacher and physical therapist. This flow goes a step further by manually stimulating the gut to keep you regular. Do poses on both sides.
      1/ Revolved Chair 
      Look above top elbow. Hold for three to five breaths.
      2/ Seated Twist 
      Gaze in direction of rotation. Hold about one minute.
      3/ Reclined Supine Twist 
      Let the leg fall across you, and hold for three to five minutes.
      4/ Savasana 
      Lie relaxed on back for a few minutes until completely still.
      This article was first published in womenshealth.com.au
      READ MORE: Follow These Steps To Change Your Gut Bacteria And Lose Weight

      READ MORE ON: Gut Issues Training Plans More

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      Wondering Why You Keep Getting Trapped Wind? Here’s Everything You Need to Know

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      From bloating to flatulence: trapped wind certainly is a riot of glamorous symptoms. And, if you are dealing with persistent stomach cramps and abdominal pain, then it makes sense to get clued up on why this gastrointestinal issue happens in the first place – and how to best defeat it.
      To guide us on our way, WH has asked Dr Anthony Hobson, a clinical scientist at The Functional Gut Clinic, to share his expertise with us. Think of the below as a knowledge bomb: wind edition.
      READ MORE: Exactly Why You Get Gas And Diarrhoea On Your Period
      What is trapped wind?
      Trapped wind occurs when the gas that occurs in your digestive tract, as a result of you swallowing air or as a by-product of your gut breaking down foods, builds up. This can cause:

      abdominal pain
      bloating
      flatulence
      gurgling noises coming from your stomach

      Why do I keep getting trapped wind?
      First off: there are three reasons as to why you might keep getting trapped wind, with myriad causes. Let’s break them down.

      You’re eating a tad over-enthusiastically and swallowing more air: you’ll feel this higher up in your stomach
      You have a food intolerance: you’ll feel this in your lower abdomen
      Something more serious is going on

      READ MORE: High FODMAP Foods Might Be The Reason Why You’re Always SO Bloated
      What causes trapped wind?
      Eating too fast
      ‘If you eat too fast, you can end up swallowing a lot of gas and air,’ says Dr Hobson. ‘Then you can start burping a lot.’ This is easy to deal with. ‘Just try some small behavioural changes,’ Dr Hobson elaborates.
      What do to do about it:
      ‘Chew your food well before you swallow, and exhale in-between bites.’ If you always wait until you’re famished before you pick up a fork, it’s easy to neglect this, so try not to have your dinner super late.
      Artificial sweeteners
      Worth noting: some artificial sweeteners, like can be found in chewing gum and diet fizzy drinks, are hard for your stomach to break down, and may also cause trapped wind.
      What do to do about it:
      Try avoiding these for a while, and see how you go.
      Food intolerances
      When it comes to the food intolerance potential cause? ‘Gas is produced as a byproduct of fermentation in your gut. You have lots of bacteria in your lower gut, which is good, because they help to breakdown some of your food,’ explains Dr Hobson.
      ‘But if this gets too aggressive and too much is broken down or if your food is not being absorbed properly [as can be the case when you eat foods that you’re intolerant to] you get gas production. You’ll usually feel this just below your belly button on the right hand side of your body but it can spread, and is likely to be associated with flatulence.’
      What do to do about it:
      ‘Some people, for example, may have a mild intolerance to gluten, rather than a fully-fledged allergy. Some have issues with lactose, in dairy products, or fructose, in fruit drinks.’ All of the above can result in an unhappy gut and subsequent trapped wind.
      One thing to avoid? ‘Be wary of at-home allergy tests,’ says Dr Hobson. ‘They can be wildly inaccurate.’ Seeking out a dietician-approved number, or going via your GP, is a better option.
      READ MORE: 9 Gluten-Intolerance Symptoms You Should Never Ignore
      Can trapped wind be serious?
      The third cause is something you’ll need to head to your doctor about. ‘If, as well as trapped wind, you’re dealing with unintentional weight loss, if you’re passing blood when you go to the toilet or if you still have pain after going to the toilet, then go and see your GP,’ advises Dr Hobson.
      What do to do about it:
      They might send you for blood and stool tests, to rule out any serious conditions. Should these come back negative, you may be sent to a dietician, to check about food intolerances.
      Trapped wind in early pregnancy
      ‘In pregnancy, everything is more sensitive,’ says Dr Hobson. ‘This is thanks to the extra abdominal pressure. There are no major changes to your digestion at this time, but everything will be more heightened.’ The extra progesterone that your body produces in pregnancy also plays a role: it relaxes the bowel, which can then, again, cause more digestive issues.
      Why does trapped wind hurt so much?
      When excessive gas accrues in your digestive system, the pressure can cause pain.
      READ MORE: 18 Ways To Stop Feeling So Damn Bloated All The Time
      How long can trapped wind last?
      If you’re getting trapped wind consistently for three months and you’ve tried all the usual lifestyle modifications, then Dr Hobson recommends heading to your GP. (If you are passing blood, obviously head there right away.)
      What does trapped wind feel like?
      When you have trapped wind, you might feel that you are bloated, as well as crampy or stabby stomach pains.
      This article was originally published on Women’s Health UK

      READ MORE ON: Gut Issues Health Conditions More

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      The Protein-Packed Item You’re Probably Overlooking

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      Walking through the dairy aisle used to be simple. You just grabbed your carton of fruit-at-the-bottom yoghurt and low-fat milk and you went on your merry way. These days, though, the dairy aisle in specialist health stores is filled with all sorts of interesting options, from plant-based yoghurt to kefir. Not quite yoghurt and not quite […] More