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What's the best way to consume intestinal flora?

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  • What's the best way to consume intestinal flora?

    Hi everyone!

    I'm eating lots of fat, CO, broccoli and brussel sprouts, but for some reason I'm constipated.

    I read that if you're passing small, hard 'rocks' once or twice a week (which is me) then you're probably lacking instestinal or gut flora.

    My questions are: what is the best way to consume this gut flora? Some people get it through yoghurt, kefir etc, but which one is the most effective? And how often should I eat it?

    Thanks!

    Traveller.

  • #2
    From my personal experience, yogurt has worked best. I've eaten fermented foods often (sauerkraut, kimchi, miso, etc) and yogurt seems to be the best in combination with these. I've also taken pills, and they're worthless. Also try adding magnesium to your supplement list if you have hard stools.
    F 28/5'4/100 lbs

    "I'm not a psychopath, I'm a high-functioning sociopath; do your research."

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    • #3
      Thanks Damiana.

      What sort of yoghurt, exactly?
      And about the magnesium, according to lists of magnesium rich food, I've been eating lots of it. Dark choc, spinach, broccoli....so I'm confused as to why it's not working. It's so frustrating when my body doesn't seem to work normally!

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      • #4
        I'm taking a wild guess here, but I know that spinach has a high oxalate content, which means you might not be getting as much magnesium absorbed into your body as you think you're eating. I take 400mg of magnesium citrate daily, and I eat a tablespoon is miso + a cup of Fage Greek yogurt.
        F 28/5'4/100 lbs

        "I'm not a psychopath, I'm a high-functioning sociopath; do your research."

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        • #5
          Don't know how yoghurt does the trick, I think most or all the bacteria are killed by stomach acid...

          Maybe enteric coated pills? A nutrition lecturer I asked once said to take them before meals to reduce the chance of the bacteria coming into contact with too much stomach acid...
          Last edited by danhaych; 04-20-2013, 06:07 AM.

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          • #6
            The beneficial bacteria in yogurt are transitional, they only aid digestion as they are passing thru. Kefir and fermented foods have different strains of cultures which (some) will colonize in the gut and help to fight off opportunistic bacteria (bad guys), which can boost immunity as well as aid in digestion and elimination.

            The best option is to add kefir, if you do dairy, and/or fermented (raw) foods. Aside from that there are some very good brands of probiotic capsules on the market. Compare what is in them to choose the best option.

            Additional magnesium can really help. There is a product called Calm which is a a powder,simply add to water and drink once a day. Very easy natural way to keep things moving if you are having trouble,

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            • #7
              I see you've been on PB for about 1 year. Is the constipation recent, or how long have you had it. Please give more information. What is your exercise level and weight?
              "When the search for truth is confused with political advocacy, the pursuit of knowledge is reduced to the quest for power." - Alston Chase

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              • #8
                Originally posted by Traveller View Post
                Hi everyone!

                I'm eating lots of fat, CO, broccoli and brussel sprouts, but for some reason I'm constipated.

                I read that if you're passing small, hard 'rocks' once or twice a week (which is me) then you're probably lacking instestinal or gut flora.

                My questions are: what is the best way to consume this gut flora? Some people get it through yoghurt, kefir etc, but which one is the most effective? And how often should I eat it?

                Thanks!

                Traveller.
                Have a whole foods near you? Go get a product called Inner-Eco -- it's the most powerful and most natural probiotic I've found. It works wonders and you only have to take around a tablespoon a day.

                One tablespoon is probably the same probiotic count as dozens of cartons of yogurt. It's something like 1 trillion cultures in a tablespoon.
                Rebooted Body -- Ancestral Health + Modern Psychology | The Rebooted Body Podcast

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                • #9
                  Go on a paleo version of the GAPS diet. You could also start eating bone broth based soup + probiotic foods. I also supplement w/ Bio Kult
                  Notebook of a Nutrition Nerd

                  ‘THE FOOD YOU EAT CAN BE THE SAFEST AND MOST POWERFUL FORM OF MEDICINE OR THE SLOWEST RELEASING POISON' - Dr Ann Wigmore.

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                  • #10
                    Thanks everyone for replying.

                    Cryptocode, are you going by how long I've been a member on here? I started PB about 6-7 months ago, but fell of the wagon big time. I started again only about a month ago. And I think I've been constipated since then.
                    Exercise? The bare minimum of my walking is 2.4 km walks 3 times a week, but I usually do a bit more then that. I do karate twice a week which is seriously strenuous, and sometimes an hours bike ride on saturdays.
                    I weigh about 114 lb. I think.

                    I'll pick up some kefir, and see if I can find this inner eco, and Calm. Thanks!

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                    • #11
                      Raw tripe?

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                      • #12
                        I'm surprised no one has said this, but drop the hard to digest vegetables! No broccoli, brussels sprouts, etc. in addition to the probiotics (add slowly as to not make constipation worse) and magnesium citrate (at least 200-400 mg each day). Insoluble fiber is extremely constipating, contrary to CW. When you're digestion is better, slowly add back in these veggies and assess your reaction.
                        Is it weird in here, or is it just me?

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                        • #13
                          Originally posted by Traveller View Post
                          Thanks everyone for replying.

                          Cryptocode, are you going by how long I've been a member on here? I started PB about 6-7 months ago, but fell of the wagon big time. I started again only about a month ago. And I think I've been constipated since then.
                          Exercise? The bare minimum of my walking is 2.4 km walks 3 times a week, but I usually do a bit more then that. I do karate twice a week which is seriously strenuous, and sometimes an hours bike ride on saturdays.
                          I weigh about 114 lb. I think.

                          I'll pick up some kefir, and see if I can find this inner eco, and Calm. Thanks!
                          Yes, I though you'd been on PB longer and therefore would have been past constipation before.

                          1. Stop considering weight. At all. First you need to correct/adjust your body's health.
                          2. Use a nutrition tracker. Paleotrack.com is very easy. Pick a level of macro %s normal for you and stay there.
                          3. Now, this is what I did to end a 6 year constipation problem and it worked beautifully. Be strict about paleo until the constipation is gone. Start working with supplements. This is what works for me, per day:
                          3 Probiotic, 3 Omega-3, a packet Damage Control, 2 Glucosamine, 1 iron, 800mg Vit. D
                          I have perfect daily poops, according to the poop scale, with no straining or pushing.

                          It will surely be different for you. It took me 4 months and lots of N=1 experiments. Now I also know that it takes about 2 months of perfect paleo for my body to adjust from terrible SAD. You pobably won't need Glucosamine, that's for joint pain.

                          Your question was about gut bacteria. Your body doesn't 'consume' it. It has a very short life span. Half your poop, at least, is dead gut bacteria. What you want to do is get rid of bad bacteria. There are two ways to do it. Either empty out all bacteria (there are diets to do this, or antibiotics) or continually feed it good bacteria, which will overpower, in time, the bad bacteria. I use the second way. Many have also succeeded with the first way.
                          Last edited by Cryptocode; 04-21-2013, 02:45 PM.
                          "When the search for truth is confused with political advocacy, the pursuit of knowledge is reduced to the quest for power." - Alston Chase

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                          • #14
                            Originally posted by ombat View Post
                            I'm surprised no one has said this, but drop the hard to digest vegetables! No broccoli, brussels sprouts, etc. in addition to the probiotics (add slowly as to not make constipation worse) and magnesium citrate (at least 200-400 mg each day). Insoluble fiber is extremely constipating, contrary to CW. When you're digestion is better, slowly add back in these veggies and assess your reaction.
                            I recommend the inner eco because it won't cause constipation.
                            Rebooted Body -- Ancestral Health + Modern Psychology | The Rebooted Body Podcast

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                            • #15
                              Probiotic Pearls are really good:

                              Amazon.com: Enzymatic Therapy - Pearls IC - 90 caps: Health & Personal Care

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