The Gut Bacteria: Key to Immunity, and Efficient Digestion

Every so often, while hosting a workshop, I ask if anyone has taken antibiotics in the past and noticed changes in digestion, such as bloating, abdominal pain, fatigue after eating, or, for women, more frequent Candida albicans (yeast infections).

They usually say yes to bloating, if nothing else.

Here’s why: antibiotics are indiscriminate—they kill both the bad and the good bacteria. While gut bacteria diversity can return to normal, without the right nutrients, bad bacteria may outgrow the good bacteria, leading to the uncomfortable symptoms described above.

Why Should You Care About Your Gut’s Vibrant Bacteria?

These little guys do a lot for you and require the right nutrients to flourish. What are some examples of what gut bacteria do for you?

1. Gut Motility: If you struggle with bloating, gas, diarrhea, or a sluggish gut, your gut bacteria play a key role in facilitating smooth food movement from the stomach to the large intestine. They aid in breaking down food for energy, absorption, and waste elimination by stimulating proper muscle contractions and rhythmic movements in the digestive tract.

2. Tolerant Immune System:

   Gut bacteria ferment fiber to create short-chain fatty acids (SCFAs), which train immune cells to tell the difference between good and bad microbes. SCFAs help immune cells tolerate friendly bacteria while activating defense cells to fight harmful ones. They also balance T Helper 1 (TH1) and T Helper 2 (TH2) cells. TH1 cells fight infections and TH2 cells reduce inflammation and prevent allergic reactions. This balance strengthens the immune system while preventing overreactions.

3. Strengthen the intestinal barrier for better food breakdown and absorption: Specialized cells in the intestines produce mucus that protects the lining from pathogens, provides a habitat for beneficial bacteria, and acts as a physical barrier against inflammation, which can damage the gut. A healthy intestinal barrier ensures efficient nutrient absorption and waste elimination.

4. Fermented fiber metabolites nourish digestive cells:

   Epithelial cells create a protective barrier in the gut, separating microbiota from the immune system and producing mucus. In the large intestine, gut bacteria ferment fiber from food, creating short-chain fatty acids (SCFAs). These SCFAs provide energy to epithelial cells, helping them stay strong and maintain gut health.

5. Gut Bacteria Produce Vitamin K2 to Support Strong Bones:

   Gut bacteria convert carbohydrates such as lactose, glucose, and fiber into intermediates to synthesize vitamin K2. This essential nutrient plays a crucial role in maintaining bone strength by activating proteins that bind calcium to bones, helping to prevent conditions like osteoporosis.

   
   

This disruption of good gut bacteria weakens digestion, compromises the immune system’s ability to distinguish friend from foe, damages the protective barrier against pathogens, and hinders nutrient absorption. ¹ ² ³ ⁴

Probiotic-Rich Soda to Boost Gut Health

After completing a course of antibiotics, replenishing your gut bacteria is essential. Consuming probiotic-rich foods like sauerkraut or yogurt (if you're not lactose-intolerant) can help restore balance. If you’re looking for a fun, sweet alternative, consider making your own probiotic-rich soda. It’s packed with healthy bacteria and fruits to support your digestion and satisfy your sweet tooth.

The key to homemade probiotic soda is a "ginger bug." Similar to how a sourdough starter works for bread, a ginger bug serves as a natural fermentation starter, containing wild yeast and beneficial bacteria. These microbes come from the ginger's skin and your environment, activating when combined with sugar and water.

Here’s how to make your ginger bug in just three simple steps:

1. Start with ginger and sugar: Add 1/2 teaspoon of sugar (organic cane sugar is ideal) to 2 teaspoons of grated ginger with the skin on.

2. Mix with water and store: Add water to the mixture until it fills 3/4 of the container. Cover the jar with a cloth secured with a rubber band or a loose lid, and store it in a dark cupboard.

3. Feed your bug daily: Each day, add 1 tablespoon of grated ginger and 1 tablespoon of sugar to the jar. If needed, add water to maintain the level. After about 3 days, your ginger bug will be ready to use as the base for making probiotic soda.

Once your ginger bug is active, you’re ready to experiment with homemade sodas, combining fresh fruits and natural flavors while supporting your gut health!

How to make Hibiscus-Rosemary Sage Soda:

1. Boil 4 cups of water, with 2 cups of sugar, and steep 2 tablespoons of dried hibiscus flowers, 1 sprig of rosemary, and 2 sage leaves for 10 minutes. Strain the mixture and let it cool to room temperature.

2. Pour 1 jar of the ginger bug through a strainer.

3. Squeeze two whole lemons into the mixture.

4. Transfer the mixture into clean, airtight bottles, leaving a bit of headspace at the top. Seal the bottles tightly to trap the carbon dioxide produced during fermentation.

5. Leave the bottles at room temperature for 2–3 days, depending on how fizzy you want your soda.

6. Check the carbonation daily by gently opening a bottle to release pressure. Once it’s carbonated to your liking, refrigerate the bottles to slow the fermentation process.

   
   

I chose hibiscus, rosemary, and sage for their ability to calm an overactive inflammatory immune system, which is crucial for individuals like me with autoimmune conditions. These ingredients are rich in antioxidants that protect cells from free radicals and provide antimicrobial benefits, combating bacteria, viruses, and fungi to support oral and overall health.

Thank you for joining me for the January Reset Series. We did it! I hope you now have the tools to start the new year with excellent health.

I can’t wait to embark on an exciting new journey with you in February’s brand-new series. Stay tuned—great things are coming!