PUBLIC LIVE DRAFT The following is a sneak-peek draft Answer to a feature Question; for the pending Manuscript entire re-write and rebranding to sufficiently complete. REMINDER: the book will be written in third person. Live-it-forward ~ AW.
Here in this next (Sneak peek chapter draft for the next book rewrite) revolves around a realm of supplement that I had “forgotten”, for almost a decade if not more. Probiotics.
“I feel bloated at times during intermittent fasting, what would be the work around to this?”
Even after addressing and separating out several factors and goals, from adequate hydration, to FODMAP sensitivity / reduction, there is one realm of supplementation that may offer immediate and palpable relief – probiotics. An important distinction here is that whilst it is widely believed that whole food sources might be at first a preferred approach – at least from This Author (AW) experience – supplementation route offered the most relief, and direct experience – of a change.
One further legitimate reason that one would consider supplementing this also, if there has been a prior or recent episode of a stomach flu / gastroenteritis as well as – if readers have been subjected to antibiotics treatment. On the former issue – these revolve around consuming (very few key suspect) ~ high sugar / fructose sources prone to spoilage, which if This Author’s (AW) may recall based from own experience ~ would be fruits bearing high amounts of Vitamin C, and including those even if coupled with yoghurts.
It is arguably not necessary, unless otherwise prescribed by functional medicine practitioner to spend hundreds of dollars worth of “clinical” grade brands. Worth noting also, that up to several week(s) of supplementation is required to feel an effect. However, despite anecdotal in evidence – some individuals, including This Author (AW), perhaps due to accustomed to intermittent fasting for however number of years – observed changes in much more dramatically short amount of time. Literally, just within a day.
Once again, the above, is defenitely not a proclamation for This Author (AW)’s own experience to be the rule, from ~ his own exceptional experience. Much rather, as simply a share of perspective that despite anecdotal ~ could very well be surprising for others if they too, can relate to similar experience.
Pictured above is a readily available, 30 billion CFU count probiotic from a brand many might be familiar. Nothing too extravagant from clinical / therapeutic grade. Two (2) probiotics family.- Lactobacillus Rhamnosus GG25.5, and Bifidobacterium Lactis HN019.
Before plunging further expenses on yet another supplementation ~ it’d be wise to consider starting from a lowe(r) diversity probiotics; that is those with limited number of bacteria, as that would ideally give a much more incremental insight as to which bacterium family is more perceptively to be beneficial as one journals change of symptoms whenever felt.
The reason why this might be important for discerning viewers is that the health effects are widely thought to be strain-specific. Furthermore, their shared naming conventions may easily confuse, without some fine print reading. For example Two probiotic sharing the same Family and genus only differing by their strain number (Limosilactobacillus reuteri ATCC PTA 6475- vs – DSM 17938) had distinct application(s) ~ the first (ATCC PTA 6475) is used to treat constipation, where as the latter (DSM 17938) helps reduce IBS / irritable bowel syndrome symptoms.
Overview / little history
Probiotics or widely known as microorganisms or “live bacteria” which as the name implies – organisms fascinatingly small yet profoundly influential to physiology, psychology and most certainly immune health. First coined by physician Werner Kollath in 1953 (Vijayaram S et al. 2025) ~ these bacteria essentially find “home” within the gut of the host, multiplying as life matures. Chiefly among their functions include contributions to key vitamin formations (particularly K), neurotransmitters regulation, immune system modulation or “training” for detection of pathogens, the production of short-chain fatty acids and proximally ~ an overall protective role against all cause mortality.
Before such knowledge took prevalence however ~ earlier understanding giving credence to probiotics’ essentiality were noted beginning with ancient China (7000 BC), Ancient Egyptian hieroglyphs (3500 BC), and others (India, and Rome). Here – food preservation were mandatory through fermentation; consequeting foods we know today as “Functional Foods” – that is whole foods that is, beyond provision of calories ~ but with supportive qualities be it anti-oxidative or in this case, pro-biotic or “pro-life” to sustain the host’s immune system. Yoghurts, kefirs, sauerkrauts, dried meats and beverages ~ as wine and beer. The latter two however, might warrant more skepticism as much of the probiotic activity within these were only exclusive among the sour varieties.
As trivia, before there were “germs”, “microbes” and/or “bacteria” ~ “animalcules” was a term firstly referred to by Antonie Van Leeuwenhoek. Despite not (at least initially) related to fields of science or medicine as he built and designed microscope(s) for inspecting textiles and fabrics – back in 1681 he observed, for the very first time under a microscope – the visual appearance of these molecules, animating in various shapes and form – all seen from the rain water he collected.
It was not until the mid 1850s onwards, where knowledge on probiotics rapidly gain traction in the scientific community. And thereonwards – practical medicinal qualities by select pioneer(s) in the fields of chemistry and medicine.
- 1850s – Louis Pasteur: French chemist and microbiologist famous for the work on Germ Theory at Pasteur Institute (named after him); positing that pathogens thrive onwards with presence of oxygen, impairing the host’s immune unless intervened with pasteurisation ~ a process where heat is introduced to kill the pathogens. His experiment and work also led to discovery of lactic acid, as key metabolic process to fermentation in sour milk and thereby – cheesemaking.
- 1899 – Henry Tissier: A pediatrician at the Pasteur Institute who successfully isolated Bifidobacterium from breast-fed infants, then later recognised its role for treating diarrhoea.
- 1905 – Stamen Grigorov: Bulgarian microbiologist who first identified Lactobacillus bulgaricus as the key bacterium in yogurt.
- 1907 when Élie Metchnikoff: Russian zoologist and (1908) Nobel Prize laureate for the “Longevity” theory; correlating the consumption of yogurt, particularly from the same strain Grigorov identified earlier – with increase of lifespan; suggesting that the health of the large intestinal bacteria to be widely responsible.
Classification system
Further general knowledge and reminder ~ there is hierarchical identification system typically broken down in three levels. “Genus” ~ as the family. Species as the type of microbe. Then finally strain ~ the unique / specific identifier, usually in precise numeric terms with abbreviation.
Illustrated here for example is “Limosilactobacillus reuteri DSM 17938”, when written in full, is delineated as:
- The Genus: Limosilactobacillus
- Species: Reuteri
- Strain: DSM 17938.
Measured in CFU (colony forming units) supplements we see today range from at least several millions to hundreds of billions, if not more – as cellular counts of the species. Among the most commonly used families are Lactobacillus and Bifidobacterium. But it is the strain and their number that differentiates their effects on immune and/or overall gut health.
“How should I take probiotics?”
Prevailing advices suggest that taken with food, especially with fats and so long as the capsules are enteric-coated – are thought to be better as survivability of the bacteria is maintained as it ideally passes through the stomach, and into the intestines, in-tact. Versus – in fasting condition where survivability might be impaired as the capsule after all, is the only thing introduced to the gut for digestion, with nothing else for chelation or “buffer”.
This is perhaps the only occasion where stomach acid supplementation (eg. Betaine HCL pepsin) might NOT be ideal ~ when one also PLANS to take the probiotic with a feature meal.
It is worth noting however that some bacterial strains are more resistant to stomach acid. The example product pictured above (featuring Rhamnosus GG and the DSM 17938) were known thankfully to be regarded as two of many examples out there.
“Just how sensitive / fragile are these probiotics?”
Depending on genus and/or strain, these might be a nuanced discussion that warrants another specialised knowledge for better enlighening. However suffice to say – that being microscopic level themselves counting not mere millions but billions – it is not unreasonable to think they can indeed, be more fragile than one may realize.
Obviously and thankfully – we have evolved much past agricultural revolution and owing much to invention of refrigeration ~ it is still fascinating nonetheless that researchers today are still investigating various ways ~ how to optimise and preserve survivability of these bacteria. From packaging, buffering agents and/or other special methods ~ for their safe passage, continental that is, by air, sea or freight ~ from one season or side of the globe to another.
Vitamin E, as antioxidant has been shown to protect against bacterial degradation, but interestingly not Vitamin C even when combined with Vitamin E (Augustin MA et al, 2011).
Several research literatures indeed suggests 30 degrees, presuming consistent exposure without deviation as detrimental before degradation occur (Jannah SR et al. 2022) For practicality sake, it’s probably therefore wise to follow the directions as what is labelled on the supplement. However, when in doubt – refrigeration would probably be the safer course of action.
< END PUBLIC LIVE DRAFT >