Minimize the effects of our anti-bacterial environment, replenish friendly flora, and maintain a healthy microbial balance by following these five steps.
#1 Stop Sterilizing.
It’s always a good idea to wash your hands with soap and hot water before you eat or touch your face, but antibacterial products are unnecessary. Avoid commercial and chemical cleaners that sterilize your home. Instead use non-toxic cleaning agents like soap, vinegar, baking soda, and essential oils.
#2 Eat cultured and lacto-fermented foods every day.
Cultured and lacto-fermented foods are preserved by cultivating bacteria, not killing them. The friendly species of bacteria that dominate them naturally prevent the growth of disease-causing bacteria by maintaining a specific pH and secreting anti-microbial compounds. These foods include vinegar, pickles, capers, olives, sauerkraut, kimchi (fermented vegetables), umeboshi (fermented plums, whole or ground into a paste), tempeh, miso (a savory paste made from fermented soy beans), tamari (soy sauce made from fermented soy beans), fish sauce, cacao nibs, red wine, yogurt, kefir, buttermilk, and cheese. Some store-bought items like pickles aren’t truly fermented; they’re merely marinated in pasteurized vinegar. Look for store-bought products that contain live cultures and have not been pasteurized, or learn to ferment your own foods (a good resource is The Art of Fermentation by Sandor Ellix Katz).
#3 Eat prebiotics every day.
Prebiotics come from poly-saccharides found in fiber and they stimulate the growth of friendly gut bacteria. They’re found in onions, garlic, beans, asparagus, artichokes, and ground flax seeds.
#4 Resolve underlying issues.
Imbalances in gut flora like too few friendly bacteria or too many unfriendly bacteria can cause digestive problems that may not be solved with diet alone. If you experience gas, bloating, abdominal cramping, constipation, or diarrhea, talk to your doctor about stool culture testing to rule out intestinal infections and determine the levels of friendly microbes present in your digestive tract.
#5 Consider supplementation.
Many people benefit from taking probiotics to supplement friendly flora, especially those suffering from allergies, recurrent infections, metabolic problems, and digestive disorders. But some products are more effective than others. One study that analyzed fourteen commercial probiotic products found that only one contained what was written on the label. For a guarantee that products contain what they are labeled to contain, look for seals from organizations like the US Pharmacopeia, National Nutritional Foods Association, Consumer Lab, or National Sanitation Foundation International. Also look for probiotics free of additives like starches, gums, and maltodextrin. Ask your naturopathic doctor for individualized recom-mendations.
References are available upon request.
Dr. Sarah Cimperman is a naturopathic doctor in private practice in New York City and author of the upcoming book, The Prediabetes Detox: A Whole-Body Program to Balance Your Blood Sugar, Increase Energy, and Reduce Sugar Cravings. Follow Dr. Cimperman on Facebook, Twitter, at www.drsarahcimperman.com, and on her blogs, A Different Kind of Doctor and The Naturopathic Gourmet.