Probiotics are live microorganisms, typically bacteria, that are beneficial to the body’s digestive and are vital for a resilient immune system.
But how do you know if you need a probiotic?
Here are some signs that you may need to add a probiotic to your diet.
1. You’re having digestive issues. Gas, bloating, constipation, or diarrhoea, a probiotic may help improve your digestion.
2. You’re feeling fatigued. If you’re feeling more tired than usual, probiotics may be able to help.
3. You’re often sick. If you’re constantly getting sick and can’t seem to shake off the colds and flu, a probiotic may be able to help.
4. You’re taking antibiotics. They kill off both bad and good bacteria in the gut, so taking a probiotic can help replenish the good bacteria that’s been lost.
5. You’re under a lot of stress. Stress can have a major impact on your gut health, and probiotics may be able to help. Research shows that probiotics can help reduce stress-related gut symptoms such as abdominal pain and diarrhoea.
If you’re experiencing any of the above signs, let’s talk about adding a probiotic to your diet. Probiotics can be found in some foods such as yoghurt and kimchi, or you can take a probiotic supplement. Let me guide you to the best one for you.
When you commit to a way of life, going back to how things used to be can be hard.
Maintaining a certain diet or avoiding certain ingredients can be especially difficult. Eating out and travelling has to be planned carefully.
Gluten is a particularly tough ingredient to avoid.
Gluten is found in wheat, which is typically a big part of our normal diet.
Recent studies have suggested that gluten can have many disadvantages for a wide range of people.
Celiac disease is the most common disease caused by gluten.
Other disorders caused by gluten are gut inflammation, intestinal permeability, and damage to the gut biome.
If you are strictly avoiding gluten, eating out or traveling to a new place with different food options can be challenging, but it is not impossible.
Here are some ways to maintain your gluten-free diet while eating out.
The internet is a blessing; you can use it to easily find out find out if nearby restaurants can accommodate gluten-free meals. You can also search restaurants ahead of time so you know where you find gluten-free meals.
If you are planning a trip, ask the hotel you stay in if they have refrigerators you can use to store simple snacks.
Packing dry nutritious items like energy bars and nuts is a good idea to fill up on in case there is not a gluten-free option readily available.
You can search for groups nearby you that support gluten-free diets and ask them for suggestions or you can simply ask restaurant owners if they serve gluten-free food.
In motorway services and cafes look for yogurt, salad, grilled chicken, plain hamburgers and other gluten-free standbys.
If you are traveling abroad (hopefully soon) print out your gluten-free needs in the language of the foreign country that you are traveling to. This will help convey to them the kinds of food you need and help them better cater to your needs.
There are many restaurants that may not have gluten-free options on their menu but can provide something if asked.
Avoid most condiments, especially soy sauce.
For people with Celiac disease or dermatitis herpetiformis, the effects of straying from a gluten-free diet might not be instant but they have delayed effects that can have long-term consequences.
Slacking on your diet should not be an option, so preparing gluten-free biscuits, hummus or sandwiches for a shorter trip is a great way to stay consistent with your diet.
Away from home, internet and research will be your best friend. Stick to the basics of your gluten-free diet—fresh fruit and vegetables, lean meats, unprocessed products—and you will be able to enjoy your travels to the fullest.
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