In one mouse study, a probiotic called L. Rhamnosus caused chemical changes in the brain by reducing stress hormones (Source: PNAS). This particular piece of research showed that gut bacteria can have a direct effect on behaviour through the vagus nerve—the large nerve that runs from your large intestine to your brain. A. Gut Restore helps introduce new beneficial bacteria to your gut in the form of live cultures. Gut Feeling contains biological active fiber to nourish and feed these beneficial bacteria. We highly recommend using both mixes for a happier gut. The live bacteria in foods such as sauerkraut, live yoghurt, kombucha, kefir, and tempeh contribute to a healthy gut microbiome. It’s estimated that, at any one time, about 4 in 10 people have at least one problematic digestive symptom. 11 The MGB axis uses the vagus nerve as a main phone line. This communication goes in both directions, meaning that the gut microbiota can communicate with the brain through the vagus nerve, but the brain can also communicate with the gut microbiota using the same axis. Gut Microbiota and Mood Regulation: Happy Bacteria, Happy Brain

People make kefir by using starter grains called kefir grains, which contain live bacteria like lactic acid and yeast. Researchers at Stanford University screened more than 900,000 genetic samples from the stool of healthy men and women who took the antibiotic ciprofloxacin. They found that most of the gut microbiome returned to normal after four weeks, but that the numbers of some bacteria were still reduced six months later (Source: NCBI). In a subsequent study, they concluded that the full consequences of that course of antibiotics remain unknown. (Source: NCBI). 8. Give up smoking A: Yes you can - this contains 5B CFU/serving (that just means there are 5 billion live and active cultures in every serving!). However, more servings of live cultures (e.g. 50 or 100 billion CFUs) do not necessarily lead to better results. The human microbiome is a staggeringly complex world that we’re only just beginning to discover. With over 100 trillion organisms living inside a body with its own genetic code, your precise recipe for a healthy gut is different to anyone else’s.Microbiota-Gut-Brain (MGB) Axis: ↑ A bidirectional connection between gut bacteria and the brain. It is a link between the nervous system, the endocrine system, and the immune system. If you want to have a healthy microbiome, and to get a healthy gut naturally, it’s all about whole, high-fibre foods. Our bacteria love fibre. Unlike cows or sheep, we don’t use fibre because we can’t digest it. The fact that bacteria do, and perform many processes essential to our health while they’re doing it, is evidence of how important fibre is. As well as helping your digestive health, feeding your gut bacteria may also support other aspects of your wellbeing – for example, your mental health. Frequent, loose stools are a sign that your gut isn’t happy. You should let your doctor know if you have diarrhoea for longer than a day (Source: NCBI). Chronic diarrhoea can also wash out gut bacteria, which could affect microbial diversity and compound the problem. Constipation It’s made by fermenting soybeans with a specific type of fungus, which creates its vitamin B12 content (that soybeans don’t naturally contain) and gives it its much-loved texture. 48

Diez-Ozaeta I, Astiazaran OJ. Fermented foods: An update on evidence-based health benefits and future perspectives. Food Research International. 2022 Mar 15:111133. As well as boasting 6.9g fibre in two servings (46 almonds), they’ve also been shown to have prebiotic effects on the gut 28 One of the main benefits they have to offer is their fibre content. In a 25g serving (or just under two tablespoons’ worth), there is approximately 8.6g fibre. 26

3 signs of a healthy gut

Alongside its probiotic benefits, sauerkraut also provides fibre and vitamins, C and K, as well as sodium, manganese, and iron. 51 This is because most of the cheese found in supermarkets will have been processed in a way that kills the live bacteria. The human microbiota is the word we use to refer to the entire population of bacteria and other organisms living in and on the human body. The gastrointestinal tract is the part of the body with the largest population of bacteria living in it: around 100 trillion bacteria live there [ 1]. The mouth, esophagus, stomach, and intestines form the gastrointestinal tract. Bacteria and other organisms living in the gastrointestinal tract are called the gut microbiota. Throughout this article, we will focus on gastrointestinal bacteria. However, there are some dairy products specifically fermented and processed to preserve the cultures of live bacteria, some of which we’ve listed below.

Peterson, Christine Tara, et al. “Therapeutic Uses of Triphala in Ayurvedic Medicine.” Journal of Alternative and Complementary Medicine (New York, N.Y.), Mary Ann Liebert, Inc., Aug. 2017Scientists have observed that almonds can improve the microbiota profile and change intestinal bacterial activity. 29 One study found that the environment created in the gut by ultra-processed foods (sweets, crisps, biscuits and takeaways, for example) ‘is an evolutionarily unique selection ground for microbes that can promote diverse forms of inflammatory disease’ (Source: NCBI). In other words, never before have human beings existed on a diet so likely to make us chronically ill. Sugar

Vegetable fermentation has been around for centuries, as it’s a great way of preserving fresh produce through the winter without needing to use a fridge or freezer. Studies have found that stress triggers a fight-or-flight response that releases hormones in various parts of your body, which in turn affects your microbiome (Source: NCBI). To compound the situation, that altered gut microbial population then affects the regulation of neurotransmitters, intensifying stress further (Source: NCBI). 3. Get plenty of fibre We do know that there’s an intimate connection between the gut, the brain, and the microbes in our gut, that we call the microbiota-gut-brain axis. The gut and the brain ‘communicate’ with each other, so emotions can impact the gut, while the gut produces neurotransmitters such as serotonin, dopamine, and GABA that may influence mood and wellbeing. Galactooligosaccharide, or GOS, increases the production of short-chain fatty acids (SCFAs). These lower colonic pH and stimulate the growth of the friendly bacteria lactobacilli and bifidobacteria, suppressing the growth of their more undesirable relatives (Source: NCBI). Bifidobacteria and Lactobacillus These antioxidants are found in certain plant foods, including berries, purple carrots, spinach, green tea, grapes, and dark chocolate.

If you’d like to know more about the microbes that have set up shop in your gut, a stool test can shine a light on the types and levels of bacteria, yeasts and other microbes you share your body with.