We are a society that pops probiotic pills daily to feel healthy and make the microbiome ideal. But does it really solve your gut problems? Let’s look at the truth. It lies somewhere in the middle.
During times of digestive stress, taking probiotics can help. They support and settle the microbiome. However, relying on them constantly and not allowing your gut to regulate itself is not ideal.
So, what does Ayurveda have to say about this microbiome obsession through probiotics?
First, let’s understand what the microbiome should be. The gut houses the largest microbial population, which is crucial for nutrient extraction, metabolism, and immune system regulation. A balanced gut microbiome prevents the overgrowth of harmful, pathogenic bacteria.
Although bacteria make up a major part of the microbiome, it also contains viruses, archaea, fungi, and protozoa, reaching roughly 10^14 cells. This is comparable to the number of human cells and exceeds the number of human genes by about 100-fold.
What do gut microbes do?
Help in digestion and metabolism: Gut microbes break down dietary fiber and complex carbohydrates that human enzymes cannot digest, converting them into energy-rich short-chain fatty acids such as butyrate and acetate.
Nutrient synthesis: They synthesize important vitamins, including vitamin K, biotin, and certain B vitamins.
Immune system: As the largest immune organ, the gut uses its microflora to train immune cells to differentiate between harmless microbes and dangerous pathogens, helping prevent chronic inflammation.
Protection against pathogens: Beneficial microbes compete with harmful bacteria for nutrients and space, reducing the risk of infections such as C. difficile.
Gut barrier integrity: They help maintain a strong intestinal barrier, preventing harmful substances and bacteria from entering the bloodstream.
So how do we maintain the gut flora without becoming overly dependent on probiotic pills? What is the Ayurvedic way to approach this?
When your Agni is optimal and the food you consume balances your doshas, you create an environment where beneficial bacteria can thrive. Your gut needs warmth, moistness, and an adequate amount of movement or flow for optimal digestion and for the microbiome to flourish.
We know that harmful bacteria or mold tend to grow in hot, damp, and poorly ventilated environments. In the same way, when the gut environment becomes excessively hot or damp with little movement or circulation, harmful microbes can overpower the beneficial microbiome.
The key to maintaining healthy microflora is to keep digestion, or Agni, optimal (refer to the previous blog).
In addition, natural probiotics can be used daily to help maintain gut flora.
Probiotics are mainly fermented foods and drinks, so people with aggravated Pitta should be cautious. Different probiotics come from different parts of the world and can be categorized based on the dosha imbalance at a given time.
Safe for all dosha types –
These are well tolerated as they undergo light fermentation, so can be handled by people with predominant pitta unless pitta is extremely aggravated.
- Homemade buttermilk – yogurt that has been churned and diluted with water, then mixed with salt, cumin, and other herbs.
- Kanji – leftover rice fermented overnight in a small amount of water and salt. It is best taken first thing in the morning after tempering with ghee, mustard seeds, curry leaves, and black pepper. One benefit of kanji is that yogurt can be added if someone is experiencing diarrhea. Different versions of kanji exist across various regions of India; in some places, leftover roti made from wheat is used instead of rice.
- Kefir: A fermented milk or water drink made with kefir grains, offering a wide variety of beneficial bacteria.
- Miso: A paste made from fermented soybeans with salt and a starter culture (koji).
- Tempeh: A firm soy product made by fermenting soybeans into a solid cake, often used as a meat substitute.
- Sourdough bread: Made using a fermented starter that contains beneficial lactobacilli.
To avoid if Vata is imbalanced:
- Kombucha: A fermented black or green tea that produces a tangy, fizzy drink.
- Sauerkraut: Finely cut raw cabbage fermented with salt.
To avoid if Pitta is imbalanced:
- Kimchi: A spicy fermented dish made from cabbage, radishes, or other vegetables.
- Yogurt: Made by fermenting milk with bacterial cultures.
- Fermented pickles: Vegetables fermented in a salt-water brine rather than vinegar.
So, keep probiotic pills for when you truly need them, and instead of chasing the perfect probiotic, focus on building the right foundation. A balanced Agni, dosha balancing diet and lifestyle can do more for your gut than any pill. Support your system, and it will support you in return.
