Gut Health 101: Best Foods, Probiotics, and Tips for a Healthy Microbiome

Your gut plays a vital role in your overall health, and keeping it in balance is key to feeling your best. From digestion to immunity and even mental health, the state of your gut microbiome can affect many areas of your life. In this blog, we’ll dive into how the foods you eat and the probiotics you take can support or disrupt your gut health. We’ll also share practical tips, research-backed insights, and recommendations to help you make informed choices for a healthier microbiome. Let’s explore how to support your gut health, so that it can support you.

What Should I Eat and Avoid to Support My Gut Microbiome?

A healthy gut starts with what you eat. In fact, diet has the biggest impact on gut health. Follow this checklist to keep your gut balanced and healthy:

Foods to Focus On

• Eat at least 5 servings of a variety fruits and vegetables per day
• If this is challenging to do consistently, consider Juice Plus+ capsules as a convenient alternative
• Focus on fiber and complex carbohydrates
• Research suggests that increasing your omega-3 intake can reduce gut inflammation

Worst Foods for Gut Health

• Limit or avoid dairy and simple carbs, which can contribute to yeast and candida overgrowth
• Avoid prepared foods with emulsifiers, as they reduce microbial richness and may contribute to colitis and metabolic syndrome
• Stay clear of fad diets that eliminate entire macronutrient groups, as they can reduce microbial diversity
• If you have IBS, limit FODMAPs, as they can trigger digestive discomfort

• A Note on Antibiotics
• Minimize use of broad-spectrum antibiotics like ampicillin, ciprofloxacin, tetracyclines, clarithromycin, clindamycin, and metronidazole
• Avoid antibiotics found in food sources (e.g., meats)
• Be aware that any broad-spectrum antibiotic can immediately reduce microbiome diversity. As we’ll discuss, specific probiotics can help protect your microbiome during antibiotic treatment

When Should I Consider a Probiotic?

Maintaining a balanced gut microbiome isn’t just about what you eat – it’s also about making sure the right bacteria are thriving in the right places. An imbalance – whether it’s an overgrowth, depletion, or dislocation of certain bacteria – can lead to all kinds of unpleasant symptoms, like:

• Nausea
• Gas
• Food sensitivities
• Constipation
• Sinus infections
• Itchy skin
• Rashes
• Yeast infections
• Systemic candida
• Diarrhea
• Irregular stools
• Digestive discomfort
• Cramping
• Bloating

If you’re experiencing these symptoms regularly, probiotics can help. A high-quality probiotic can help restore microbial balance, support digestion, and promote overall gut health. When paired with a gut-friendly diet, the right probiotic can lay the foundation for long-term wellness.

Best Practices and Guidelines for Probiotics

Choosing the right probiotic is key to addressing your specific gut health needs. Choose a probiotic based on your symptoms (see the list below). Keep in mind that product stability, quality control, and the ability of the organisms to survive and remain “live” after consumption are all crucial factors to consider. These qualities can be tricky to assess in the marketplace, which is why we offer probiotics at Nutrition Connection Balance (NCB) that meet rigorous standards based on research, quality, and proven effectiveness.

Our Recommended Probiotics (based on symptoms)

Here’s a rundown of our top recommendations:

• Target GI Probiotic (multi-strain, capsule): A comprehensive and potent option for bowel regularity, most GI symptoms, Staph, E. coli, Clostridium, Salmonella, vaginal acidity, lactose digestion, and skin issues.
• Saccharomycin DF (dairy-free yeast strain, capsule): Great for excessive gas, irregular bowels, Crohn’s disease, ulcerative colitis, candida overgrowth, antibiotic-associated diarrhea, yeast infections, skin issues, high blood sugar, or travel abroad. This strain doesn’t interfere with antibiotics and helps offset the negative effects antibiotics have on your microbiome.
• Ultimate Foundational Flora (capsule): Best for intermittent stomach viruses and yeast issues.
• Flora Bites (chewable cube): Ideal for children and those dealing with common GI symptoms.
• Multi Biotic (multi-strain, capsule): A balanced option that includes a variety of strains, including Saccharomycin, providing overall support for gut health.
• Gum and Dental Health (chewable tablet): Supports dental health, gum health, oral microbiota, and cytokine activity, which is helpful for inflammatory conditions and immune support.
• BioGaia Gastrus (chewable tablet): Contains a high dose of Lactobacillus reuteri to recover the microbiome lost from antibiotics or reflux medications, while also improving metabolism and supporting hormone balance.

If you’re not sure which one to take, and you’re not on antibiotics, a multi-strain approach can be a great place to start. For more personalized advice, testing options like the Organic Acids Test and Food Sensitivity Test at NCB can show you exactly what your body needs.

When to Take Probiotics with Antibiotics

An unfortunate side effect of antibiotics is the immediate reduction in microbiome diversity, as they eliminate both good and bad bacteria in the gut. Minimize use of broad-spectrum antibiotics, and avoid antibiotics found in food sources (such as some meats). If you’re currently on antibiotics, be sure to take your probiotic at least 2 hours after any oral dose. The only exception to this timing is Saccharomycin DF.

For Trusted Probiotic Support, Choose NCB

The health of your gut is the foundation of your overall well-being. Whether you’re looking for high-quality probiotics or need guidance on the best gut-friendly foods, we’re here to help. At NCB, we offer a variety of trusted, scientifically-backed probiotics to support your gut health needs. Reach out today to find the right product for you and take the next step toward a healthier gut!