Probiotics and Prebiotics, the 8 mistakes to absolutely avoid. Yes, taking probiotics and prebiotics can provide many benefits for gut health, but it is important to take certain precautions to maximize the benefits, and avoid possible side effects. In this video, I suggest you take stock of the 8 errors that I very often encounter in the office.
One. Start too hard. You are enthusiastic about integrating probiotics to address one of your health problems, and you add a maximum quantity.
Thinking more is better. So understand that your intestine is a bit like an elevator, if certain bacteria are not there, like lactobacillus, Bifidobacterium, good bacteria, others will take over. And for example, if you don't have good bacteria, which I can see in a stool test, well in general, other bacteria, like for example LPS lipopolysaccharides may have taken over, pro-inflammatory, pro-oxidant bacteria unlike Lactobacillus and Bifidobacterium.
So in your elevator, which is already full, if you bring in a lot of good bacteria all at once, well there's going to be a fight, because guess what, everyone wants to take the elevator. And how will this manifest for you? Digestive disorders, bloating, visceral pain, brain fog, headaches, fatigue, migraine.
. . So, take it slowly, perhaps introduce a particular strain at the beginning, and 3 days after another before getting to take a complex of different strains.
Which brings us to the second mistake. Introduce different strains thinking that they are all the same. In fact, not all probiotics are suitable for all conditions.
It is important to choose the right strains depending on the symptoms or disorders to be treated (for example: Lactobacillus rhamnosus GG for diarrhea, Bifidobacterium for abdominal pain linked to irritable bowel syndrome). I recommend this video which is part of the “3 pillars of the microbiota” program that you can find in my playlist on YouTube. In this video, for different issues or objectives, I recommend examples of specific strains, with also dietary advice, to naturally integrate probiotics, and also prebiotics.
Which brings us to the third mistake, integrating probiotics without prebiotics. Taking probiotics alone is not enough to optimize gut health. Probiotics provide beneficial bacteria, yes, but for them to develop and fully fulfill their role, they must be nourished.
This is where prebiotics come in, non-digestible dietary fibers that serve as food for these bacteria. Without prebiotics, your probiotics may not survive, or be less effective. Additionally, when beneficial bacteria consume prebiotics, they produce postbiotics like short-chain fatty acids (SCFAs).
These substances strengthen the intestinal barrier, reduce inflammation and support the immune system. To maximize these benefits, it is therefore crucial to combine foods rich in probiotics and prebiotics in your diet. If you want to know more, I recommend this video, I put the link in the information bar.
Fourth mistake: taking probiotics with a meal. Some strains of probiotics survive stomach acid better, especially when they are in a gastro-resistant capsule, which you can see on the packaging. If you do not have this mention, I advise you to take your probiotic(s) on an empty stomach, 30 minutes before breakfast.
This ensures that the strains benefit from a less acidic environment to reach the intestines. And if you are a coffee lover, wait 1 hour before drinking it. Coffee, which is acidic, can harm the survival of certain bacteria and accelerate their passage through the digestive tract, limiting their effectiveness.
Fifth mistake – You are immunocompromised, and you take as many Probiotics as possible, yeast and Bacillus thinking that this will have a positive impact on your immune system. For people with a weakened immune system (I'm talking about autoimmune diseases, immunosuppressive treatments). Introduce probiotic strains little by little, and especially do not introduce Bacillus at the beginning.
Bacillus strains are sporulating bacteria, which allows them to survive in harsh conditions which we talked about in this video. In an immunocompromised person, they can proliferate abnormally and cause infections. In fact, on immunosuppressants, the body may not be able to control even bacteria considered beneficial or harmless in healthy people.
If you want to take probiotics, opt for strains that have a long history of safety, such as Lactobacillus or Bifidobacterium. But avoid Bacillus-based supplements. And be careful with fermented foods, as they may contain Bacillus due to fermentation.
Sixth mistake. Stop taking probiotics completely because you start to have digestive problems. So when you start taking probiotics, you may experience gas, bloating, or looser stools.
These effects are usually temporary and disappear after a few days. If the symptoms persist after 3 days, ask yourself, for example, is there an ingredient in addition to probiotics, I am thinking of Maltodextrin or you could be intolerant, play detective, because sometimes by opting for another product containing the same strain but without a particular ingredient, everything is fine. It may also be the quantity, you remember the elevator, so perhaps take the probiotic every other day, and assess your tolerance.
And also try to understand this phenomenon if it happens with taking prebiotics. Which is the seventh mistake: increasing fiber too quickly. Prebiotics are often dietary fiber, and a sudden increase in their intake can cause gas, bloating, and abdominal pain.
Start slowly and gradually increase your intake to allow your digestive system and microbiota to adapt. In fact, think of a fire, if you come out of intestinal dysbiosis, well you have embers, your good bacteria are developing, if you put a lot of logs on the embers, there is little chance that the fire catches, so if you provide too much fiber at once, you will not really benefit from it, or rather see disadvantages such as a multitude of digestive problems. Take it easy.
A teaspoon of sauerkraut at the start with your vegetables, and you can increase little by little for example. . .
In general after coming out of intestinal dysbiosis, when we work on restoring the microbiota, I most often opt for prebiotic supplements, and then we move on to food with the person. We're going slowly. And Finally, Eighth Mistake: Not drinking enough water, prebiotics, like soluble fiber, absorb water in the digestive system.
It is therefore important to maintain good hydration to avoid constipation and digestive discomfort. Also remember to respect the storage conditions indicated on the label, such as being kept in the refrigerator for example. In summary, probiotics are the seed that you plant in your garden, and prebiotics are the fertilizer, the water, all the components that the seed needs to germinate, and then grow for you.
give vegetables, fruits, and your bacteria, postbiotics to improve your health in general, but their use must be adapted to each person, like the earth, this substrate is different from one place to another, and you, your land has particularities. Take care to discover your garden, this ecosystem inside you. And precisely, for those who have put a protocol in place to deal with a health problem, who would like to have an outside perspective, for example, to know how long they must make certain changes, or take certain supplements, in this case Figure, you can book the “precision consultation” by Zoom online on my website, the link is in the information bar.
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