You can buy most of this at Kroger's, I listed the pictures below. The idea is that you are targeting the gut, the microbiome to be exact. I am not going to list out all the studies but they have discovered that the right bacteria in the gut can change a lot of things including metabolic, neurological, immune responses, weight gain and many other things.
Increasing the good bacteria such as bifidobacteria etc. can also suppress the bad bacteria which have been linked to numerous problems.
There are products that you can buy on Amazon and these will also support the microbiome by giving the nutrients they need.
Kroger's has the ones in the pictures below, you will find the Cleveland Kraut in the refrigerated section and so is the Kefir. Both of these are live foods meaning they contain the good bacteria. Sauerkraut as canned does not work since there are no live organisms. You will have to experiment with the doses; I do a couple of tablespoons of the kraut and just a few ounces of the kefir.
Doing too much may provoke a histamine release, insomnia is one of the issues I get with histamine release. I just stop taking for a bit and lessen the doses. It is likely that you might experience some gut changes which means you could go through some bowel changes both good and bad. Again, adjust the doses as needed. The time to "remodel" the gut has been suggested at 4 weeks, so a little patience should be practiced. If you get stuck, let me know.
Cassava flour works alongside the ferments by helping produce some other beneficial bacteria. Dosage is usually 1 tablespoon. You can mix this in the kefir, mixing ground ginger is an interesting idea since ginger is very microbiome friendly and a very good antioxidant.
Tazo Passion is also available at Kroger's and other stores. The Passion is a purple colored tea from the rich plant chemicals, these have been shown to support beneficial bacteria. Other red, purple or blues (blueberries, cranberries etc.)
Reducing some processed foods should be helpful, high fructose corn syrup seems to be a disruptor of good bacteria and some of the more processed foods as well. Other plant fibers can be helpful such as oatmeal, whole grains, fruits and vegetables. These provide food for the healthy bacteria.
Here are the products from Amazon that are very helpful:
Quali C ($17) - @2,000 mg per day - this is a pharmaceutical vitamin C that does not have unwanted additives. The vitamin C helps maintain good bacteria.
https://amzn.to/3GnyudY
Life Force Source Naturals ($25)
Very good multi with a wide swath of antioxidants etc. The nutrients will support multiple pathways including healthy bacteria.
Ultra Mag ($15) - I think magnesium benefits everyone and most people are suboptimal - this magnesium product has a multi blend of magnesium which is a good idea.
Kroger's has these products:
I like this version since it has red cabbage, beets and carrots. I think it offers a better profile that the other versions.
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