MAILBAG: Master Your Microbiome

Dear Living Well Daily Reader,

Is kefir actually good for your gut health? Are there other options to improve my gut?

–Tammy from Franklin, TN

Hi Tammy,

Not long ago, you’d only find kefir in the health food store. And that’s if you were lucky. These days you can find it almost anywhere. (I’ve even seen it being sold in gas stations!)

Kefir is very similar to yogurt. But it’s fermented with a combination of bacteria and yeast, while yogurt is fermented with bacteria alone.

When yogurt is fermented, the proteins stick together, making it semi-solid. Kefir, on the other hand, is drinkable. People mix kefir into smoothies, drink it straight, or pour it onto everything from salad to ice cream.

Kefir has the same general nutritional value as similar dairy products. But it also contains much-needed probiotics to keep your microbiome (gut bacteria) happy.

With the increased interest in kefir, it’s become the subject of a many studies. The conclusion? Kefir helps boost the immune system and can help improve the whole digestive tract.

In other words, kefir is absolutely good for your gut health.

And I encourage you to add it to your diet. After all, very few of us get enough good bacteria, or probiotics, in our typical diet.

If you lived in a preindustrial society, you’d naturally be introducing new bacteria into your gut all the time.

Imagine pulling a carrot out of the ground and eating it without scrubbing it clean, for example. You’d be swallowing all sorts of probiotics, and since many of the bacteria in the soil are the same ones that live in our guts, they’d feel right at home.

That’s why I suggest people eat yogurt, kefir, and other fermented foods (like sauerkraut) as much as possible to improve their gut health.

But, don’t stop there. You can do plenty of other things to support your gut health and build up your microbiome.

Dr. Scott’s Road to Microbiome Mastery:

  • Avoid antibiotics unless you absolutely need them.
  • Eat plenty of fermented foods, including sauerkraut, pickles, yogurt, and kefir. And if you’re more adventurous, consider miso, natto, and kimchi.
  • Take a good probiotic: I like to rotate probiotics to expose my gut to a wide variety of bacteria.
  • Eat plenty of fiber prebiotics. Probiotics need food, and fiber is one of the best ways to feed them. Fresh raw vegetables are your best source of prebiotic fiber.
  • Prioritize sleep, reduce your stress levels, and exercise regularly.

Follow these steps, and you’ll be well on your way to a healthier gut… and mastering your microbiome…  in no time.

P.S. There’s one more step you can take for healthier gut bacteria. And I promise you that you’re going to LOVE this one. Click here for all the delicious details.

Dr. Scott Olson, ND

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

View More Free Articles

Break Free from Back Pain NATURALLY

“I’m having lower back pain on both my left and right side. They have tried steroid injections, physical therapy, and dry needle injections and nothing seems to work. Any ideas that you might suggest?” —Still Aching Dear Aching, It’s incredibly frustrating when conventional pain treatments don’t provide the relief you’re seeking. When my patients struggle...

Read This

This Afternoon Beverage Break SLASHES Diabetes Risk

If you’re like most folks (and certain newsletter-writing doctors), you probably reach for another cup of coffee when the afternoon slump hits. Well, new research suggests switching your afternoon beverage choice could do more than keep you alert… it could shield you from type 2 diabetes. In fact, this simple drink swap could slash your...

Read This

Nightly "Brainwashing" Protects Your Memory

Think skipping sleep is no big deal? Think again. Groundbreaking research reveals that deep sleep does more than just help you feel refreshed. Another CRITICAL memory-preserving process is taking place behind the scenes. But here’s the concerning part… If you’re taking a sleeping pill, you might be blocking this crucial step. Here’s what you need...

Read This

The “Harmless” Additive DESTROYS Your Brain

Ever wonder why ice cream stays creamy in the freezer? Or why peanut butter doesn’t separate? The answer is emulsifiers—common food additives that manufacturers love. However, new research suggests these “harmless” ingredients could be causing serious brain damage. And they’re hiding in more foods than you can imagine… A disturbing new study published in Brain,...

Read This

One Move Adds 5 YEARS to Your Life

Believe it or not, the fountain of youth might be closer than you think… A groundbreaking study reveals that a simple activity you’ve been doing since you were a toddler could add YEARS to your life. And the best part? It won’t cost you a dime… New research published in the British Journal of Sports...

Read This

Walking Trick Reveals Your Fitness Level

We count on doctors to tell us how healthy we are. They take our blood pressure, listen to our hearts, and send us out for blood work to get the answer. But there’s something else you can do anytime you want to know your fitness level: walk a mile. That’s right, this simple activity you...

Read This

This Diet Trick Could Protect Your Brain for LIFE

You know the saying, “You are what you eat”? Well, when it comes to your brain, it’s more accurate than you think… New research suggests that a Mediterranean diet—an ancient way of eating that prioritizes whole, nutrient-dense foods—may protect your brain’s white matter. And that’s a big deal because white matter is critical in keeping...

Read This

Mailbag: The REAL Reason You Can’t Lose Weight

“Why can’t I lose 10 pounds? I tried many versions of diets. Low Carb, intermittent fasting, etc.” Struggling to Slim Down Dear Struggling, Losing weight, especially when we’re past our 20s, can be frustrating. A muscle mass issue is most likely the culprit behind those struggles to slim down. You see, as we age, we...

Read This

Can Eating at the RIGHT Time Protect You from Diabetes?

When it comes to managing your health, when you eat may be just as important as what you eat. Now, a growing body of research shows that time-restricted eating (TRE), or intermittent fasting, may improve several markers of health… Particularly for people with metabolic syndrome. Before we dive into the benefits of time-restricted eating, let’s...

Read This

Could This Gut Bug Help Curb Your Sweet Tooth?

Yesterday, I warned you about the devastating health impact of sugary drinks (if you missed that, CLICK HERE to catch up). Well, in honor of Groundhog’s Day, I will to talk about sugar AGAIN today. Because if you’ve ever found yourself unable to resist that second (or third) cookie, you’re not alone. Our bodies are...

Read This