- The good news is wecan turn things around
and build a better gutin three easy steps:
Get rid of the bad stuff,
put good bacteria in our gut,
then feed it right so it grows.
Microbiome researcher Dr. J. Bajaj
recommends making a direct deposit
by eating foods that containthese living healthy bugs.
- The things that canhelp healthy gut microbes
are diets that have fermented products,
and by fermented productsI do not mean beer.
- [Lorie] Fermented food contains
good bacteria called probiotics.
You can find it throughoutyour grocery store
if you know where to look.
Kimchi and other fermented vegetables
are in the produce department.
There's also kombucha, a fermented tea.
And in the dairy departmentkefir drinks and yogurt,
the right kind of yogurt.
- You have to be verycareful when you look
at the nutritional information
that you do not take yogurtthat is so high in sugar
that it actually negatesthe beneficial effect
of the microbes in it.
- [Lorie] In addition to food,
probiotic supplements can also help build
levels of good bacteria.
According to Dr. Gerard Mullin,
author of the Gut Balance Revolution,
you must choose carefullybecause all supplements
aren't always the real deal.
- If I'm in the store I would go
more towards where there's a refrigerator.
For some people 10 billion a day is fine.
For others 30 billion is the sweet spot.
Yet if some people are really sick
and they need it as a therapeutic rescue,
like you have people with what they call
ulcerative colitis who are quite ill
and they've found that thosewho took a trillion or more
bacteria a day of a veryhighly purified brand
called VSL-3, they actuallywere able to induce remission
when they failed evenheavy doses of medications.
- [Lorie] Researcher Dr. Gail Cresci says
the next step is to takecare of the good bacteria
living in our body.
- I like to think of the gut microbiome,
you have trillions of pets
living inside your intestinal tract.
And just like you wouldfeed your cat or your dog,
you want to give them good food.
You also need to thinkthat when you're eating,
you're not just fueling yourself,
you're also fueling thoselittle pets living inside you.
So you need to feed themwhat they want to be fed
and if you do, then they'llbehave properly for you, right?
- [Lorie] And that's whereprebiotics come in, namely fiber.
- All of these have differentforms of fiber, right?
And when you consume different vegetables,
each of them will have predominance
of one fiber versus the other.
- [Lorie] Same with fruit,
but instead of reaching forold reliables like bananas,
which contain high sugar,try berries instead.
And the list goes on: radishes,jicama, dandelion greens,
whole grain oatmeal, flax seed, and beans;
all give you fiber.
- Often I'm asked, "How doyou recommend people eat?"
And I say, "It's really simple.
"You can ask yourself a question,
"Did God make this or did man make this?"
Did God make a Twinkie?
Did God make an avocado?
- [Lorie] And one of the bestthings we can do for our kids
is start them off on the right road
to a healthy gut.
- Really about the age of two to three
is where that child'smicrobiome is more reflective
of what you'll see as an adult.
Primarily, the colonizationof the gut microbiota
occurs through the delivery process.
- A factor is whether you'reborn through the vaginal canal,
natural childbirth, and weacquire the maternal flora,
or a C-section, which has skin microbes,
which can be more harmful for us.
And it's harder and slowerto develop the microbiome
when you're born by C-section.
- Breast milk actually has probiotics
and it has prebiotics in it as well.
And formula companies realize this
and try to mimic breastmilk as much as possible.
And they may have someformulations that have
added prebiotics andprobiotics, but it's not enough.
It's not like the entire composition
that you get which youfind in breast milk.
- [Lorie] Then as kids get older,
keep them on the straightand narrow by exposing them
to diverse good bacteria
in solid food and nature.
- Our body gets exposed to bacteria
and our immune system develops around that
and that sets yourlifetime immune system up.
So the more exposure you have early on,
the easier it is for you to go through
and get exposure to thosethings later in life
and not have a bad reaction to them.
We all grew up playing in thedirt and it didn't hurt us,
you know, and it probably kept us healthy
and having a strong immune system.