Almost 100 trillion gut bacteria live in your intestines and are mainly divided into two types: lactobacteria and coliform bacteria.
The harmful gut bacteria
The coliform bacteria are also known as putrefactive bacteria because they produce toxins that can cause unpleasant body odor. This means that odors from inside your body can actually be released through the skin.
The phrase “I can’t stand your smell” thus takes on a very real meaning.
Firmicutes are another type of harmful gut bacteria that should be kept under control. They are believed to contribute to weight gain because they make shedding pounds more challenging. Firmicutes bacteria convert dietary fiber into fatty acids and sugars, which can then be turned into fat that’s tougher to burn off.
The Good Gut Bacteria
Good gut bacteria are the Bacteroidetes bacteria. These beneficial bacteria help maintain a healthy balance in the gut by producing lactic acid and key digestive enzymes.
What makes them special is their ability to identify unhealthy foods and either break them down collaboratively or, when needed, encapsulate them safely. This function allows these unhealthy foods to pass through the body without further digestion, enabling them to be quickly eliminated.
This helps protect the body from storing excess fat, as digesting too many unhealthy foods leads to sugar intake and metabolism that promotes fat accumulation.
What can damage the gut flora?
Stress, environmental toxins, and poor nutrition can gradually damage your gut flora. When your gut flora is out of balance, it means the ratio of good to bad gut bacteria has shifted. You end up with more harmful bacteria, which can worsen symptoms.
Unfortunately, most people today suffer from imbalanced gut flora, largely due to a Western diet high in carbohydrates and sugar but low in dietary fiber (especially from vegetables). This encourages the growth of harmful gut bacteria while the beneficial ones steadily decline.
Causes
- Use of antibiotics (certain medications)
- Unbalanced diet
- Nutrient deficiencies
- Smoking, alcohol consumption, and stress
- Lack of physical activity
- Shifted bacterial balance favoring harmful bacteria
Symptoms
- Leaky Gut
- Allergies
- Constipation and diarrhea
- Acne and other skin conditions
- Headaches
- Increased vulnerability to infections
- Rheumatic symptoms such as joint pain
Probiotics & Prebiotics
Prebiotics (dietary fiber) support the growth of beneficial bacteria in the gut, while probiotics are the good bacteria – essential for a healthy gut renewal.
Prebiotic dietary fibers can be found in foods such as:
- Chicory
- Chicory root (Inulin)
- Jerusalem artichoke
- Parsnips
- Artichokes
- Leek
- Dandelion root
- Onions
- Black salsify.
There are dietary supplements containing healthy and live bacterial cultures available for probiotics (and also prebiotics). This is important because only live gut bacteria can truly benefit your digestive health.
Dead gut bacteria not only fail to provide benefits but may also lead to constipation, as your gut struggles to eliminate them, particularly if it's already compromised.
Supporting a Healthy Gut Flora
When your gut flora is healthy, your beneficial gut bacteria flourish. The gut flora (microbiota) forms the foundation of your gut health.
By nourishing your body with the right nutrients and embracing a healthy, stress-free lifestyle, you can support your gut flora and keep it thriving.
Boost the Good Gut Bacteria
Incorporate these foods regularly to help build up good gut bacteria:
- High-quality meat
- Daily bone broth
- Freshly caught, high-quality fish
- Fiber-rich foods and adequate protein
- Replace sugar with xylitol (in moderation)
- Avoid fruit juices – enjoy fresh fruit raw (in moderation)
- Steamed vegetables
- Healthy fats such as olive oil, flaxseed oil, raw milk butter, and ghee
- If consuming grains: choose einkorn, emmer, ancient spelt, or forest rye
- Collagen powder
- Fermented products: sauerkraut, kefir
All of these can support restoring your gut bacteria balance and help maintain this healthy harmony.
This can also help you strengthen your immune system and boost your natural defenses.Reduce the harmful gut bacteria
To lower Firmicutes bacteria, try to avoid these foods:
- Fast food
- Fried items like french fries and chips
- Excess sugary snacks and sweets
- Artificial flavors, preservatives, and hydrogenated fats
- Cheap cooking oils
- Mass-produced low-quality meat
- Modern, heavily bred grains
- Alcohol
- Cigarettes
- Strong medications (unless medically necessary)
