I think I have a real treat for you. I asked Karl Seddon, creator of Elixa Probiotic, to write a post offering his perspective on probiotics and prebiotics, or FODMAPs. Little did I know he was clever enough to write such an engaging travelogue about Uganda, making it such an engaging read. I previously blogged about my experience with Elixa here.
Based on the emails I receive, I’d say that the average person interested in probiotics and gut health are well-read on the topic. Due to the relatively recent emergence of majority access to the internet and mainstream awareness of the microbiome, there’s a huge amount of crowd-sourced research and shared information regarding probiotics, the microbiome, and prebiotics—or what I prefer to call FODMAPs.
Self-experimentation, anecdotal meta-analysis (collating 2nd hand reports), and scientific experiments are all legitimate means to increase our understanding of how the gut bacteria affect us and how to manipulate this understanding to our advantage.
Although I am the developer and manufacturer of Elixa Probiotic, this article does not directly concern probiotic supplementation. There is plenty to discuss about the individual attributes of Elixa, however I would prefer to start chronologically by detailing some of the R&D that came before. Hopefully this will be a brief insight into some of the thoughts and work performed during the 3+ years of development that has occurred since I graduated.
With a science-based, academic background, most people will assume: Oh, so you learned this stuff at university, right?
As it happens …No. And I would be a bit worried about the security of my intellectual property if that were the case, since there were at least 50 fellow students on my degree course!
But it has provided me with the tools to scientifically analyse and test, in addition to the manufacturing engineering knowledge I would subsequently expand upon to begin my business.
But First – To Uganda!
Entebbe International Airport, Uganda
My primary reason for taking a one way ticket to Uganda was that I felt like doing some humanitarian work while things were ticking along with my uncharted venture into probiotic R&D. Like writing a book, progress in research is not linear. Filling the lulls with other activities keeps you sane.
However, as many of you will know, when you’re obsessed with a scientific concept, you will always have some theory ticking over in your mind. You’ll catch yourself considering it in all situations you come across, attempting to apply it to these situations via a form of mental simulation. Since my plan was to take a taxi bus straight from Entebbe airport to a rural town (Kiboga), I felt that there’d be ample opportunity to make some observations and throw in a little bit of cold, hard science as a side-hobby to my primary intentions.
Skip forward almost a year and many, many things had happened and I had blown past all my expectations over what I’d intended to achieve there (in the domain of scientific investigation, as well as my original goals).
Looking back down on Kiboga Town after wandering up a mountain
The view in all other directions
The Local Ugandan Diet
Food is about the first thing on the list of things to do when you enter a new country. Anything you eat in these villages has been cooked a few hours or minutes before you eat it. Not only that, but much of it has—just minutes prior to cooking—been grazing around and enjoying the warm Ugandan sun…unaware that a Rwandan cattle herder is sharpening his panga, with an eye to retail old Bessy for 7,000 shillings per kilo.
No denying the meat is free-range
I made a few immediate observations about the dietary habits of Ugandans in non-urbanised settlements outside of the main cities. (Rwandans were slightly different. More on that another time.)
- They eat very substantial portions
- With lots of carbs
- And lots of red meat. With the subcutaneous fat still attached
But they’re not all obese, diabetic, and suffering from heart failure. In fact, they’re quite the opposite. I won’t spin you the fairytale that they’re all 6’6”& 250lbs of lean muscle with glowing skin and flowing hair. But healthy they certainly do appear.
Some of my friends. An accurate representation of the typically healthy men in Kiboga
This isn’t new news. Nobody reading this article is thinking that carbohydrates are automatically unhealthy, or that fatty meat will unquestionably predispose you to coronary heart disease. But first hand observation is certainly worth a thousand hours of reading 2nd hand reports.
So what’s the diet like, and why it is an extremely healthy diet in my opinion?
As grass-fed and organic as you can get. The best meat I’ve ever eaten
This is the typical range you will find in each meal. It’s usually served with carbohydrates on the plate, and the meat in a bowl of its own cooking soup. This was all served on a dish so I could carry it up to my hostel room to snap a photo.
The carbohydrates include (2-3 in the same meal):
- Green Banana (Matoke) – Steamed in banana leaves and mashed.
- Plantain – Grilled over charcoal or Boiled
- Cassava – Boiled
- Sweet Potato (of both the orange and white variety) – Boiled
- Rice (long-grain white or pilau) – Boiled
Less often would be:
- Posho (Maize/Corn flour boiled in water like rice)
- Beans (cooked into a half solid, half soup state)
- Groundnuts (Aka. Purple-skinned peanuts. Cooked into a thick paste.)
It’s an unimaginably vast array of naturally sourced and naturally prepared prebiotics/FODMAPs conspicuously lacking virtually all of the rabbit-food greens various Western diets tout above all else.
The meat on offer is slow-cooked chicken and beef. And occasionally slow-cooked goat or pan-fried fish. The beef and chicken is ridiculously tasty. The beef, especially, will ‘melt’ apart in your mouth due to it being so soft. They’re cooked in a boiling broth of freshly prepared onions, green peppers, aubergine, tomatoes, and salt. Sometimes a bit of garlic for the phonetically spelled menu item: Gallick Chicken.
As you can see: a veritable prebiotic/FODMAP soup! It goes without saying: there’s no deep-frying in sight.
Steaming green banana, wrapped in banana leaf, on a charcoal stove
There’s an old adage: a calorie is a calorie. This is patently untrue. Eat 1,500 calories per day of doughnuts and french fries for just a few months and see how you fare versus the 100-year-old Japanese eating 1,500 calories of fish and rice. Your skin, waistline, and mental state will not thank you for the former, but may thank you for the latter.
So how about a calorie of macronutrient X is a calorie of macronutrient X? For example: A calorie of carbohydrate is a calorie of carbohydrate.
Sound better? Whether it does or doesn’t, it’s still untrue. Bread, Rice, Potatoes, Maize/Corn, Yams, etc., are not all created equal. A 100g plate of carbs from plantain would not generate the same response as would 100g of carbs from bread, if consumed regularly as your staple.
So what causes the difference? Is it the micronutrient content (i.e., the vitamins and minerals?), or is it perhaps something to do with the speed at which the substances are broken down and absorbed into the blood stream?
It’s All About The FODMAPs
It’s my belief that the most important factor to consider in a meal are the FODMAPs contained within. Before proceeding, I should define what I mean: Fermentable: Oligosaccharides, Disaccharides, Monosaccharides and Polyols.
Generally speaking, this correlates to Indigestible: Carbohydrates, Dimer Sugars (e.g., lactose), Monomer Sugars (e.g., glucose) and Sugar Alcohols (e.g., sorbitol, xylitol, etc.).
I should clarify that indigestible here refers to the inability of a human to digest the substance via our own digestive enzymes and processes. So, fermentable correctly implies the idea that microorganisms can digest these substances.
With my friends, the founders of Orphan Hope Centre, getting our RDA of sugar alcohol. Well…. alcohol, atleast
For purposes of this discussion: FODMAPs include anything we eat/drink which makes it all the way to the large intestine in a form that can be digested (or further digested) by the microorganisms colonising our gut.
The reason I believe the FODMAP content on your plate to be of such significance is because I happen to be entirely convinced that the profile of microorganisms in our gut microbiome plays an enormous role in our health, across a huge range of systems (neurological, dermatological, gastroenterological, immunological, etc.).
So it stands to reason that we should consider the microbiome‘s daily diet just as much as our own (our own being the human-digestible portion of the meal). It has been comprehensively demonstrated that the profile of our gut bacteria can be manipulated via the use of prebiotics. Prebiotics are, of course, FODMAPs. I prefer to use the latter term because it does not bias the phrase towards symbolising something inherently good or inherently bad.
FODMAPs—fiber, prebiotics… whatever you choose to call them—have a context dependent response. Specifically, the profile of the eagerly awaiting population of gut microorganisms sitting there with mouths wide open, waiting for that next trickle of fermentable substrate to be passed from the latter portion of the small intestine (the ileum), through the ileocecal valve, into the first portion of the large intestine (the ascending colon)—where it will then make its way through the 100 trillion bacteria that reside between the IC valve and exit sphincter.
The resulting effect from consuming one FODMAP versus another is determined via 2 main mechanisms:
- The bacterial strains whose populations it increases/decreases
- The byproducts produced by the fermentation (a function of the bacteria metabolizing it and the substrate itself)
There’s already plenty of information on Richard’s site about the various byproducts produced by gut fermentation (especially among the Resistant Starch discussions). For now, I’ll discuss point number one.
How does the dietary FODMAP profile affect the populations of our microbiome?
Of Arms Dealers and Mercenaries
A whole article could be written about this, but the fundamental mechanism at play is the preferential feeding of certain strains over others. What this means is that certain strains of bacteria are better equipped to break down a particular substrate and use it to fuel their proliferation and survival. If there’s enough food (and room) to go around for everyone, all is well. But what happens when the food source is not a limiting factor and bacterial population growth occurs? The limiting factor in survival now becomes epithelial space, i.e., the surface area on the large intestinal wall for the bacterial populations to colonise. When populations expand into each other’s territory, competitive exclusion must occur to one or more belligerents. Who wins (in this example) is determined by who can best metabolise the food source, and this is determined by their metabolic pathways.
Think of it like this: Imagine a group of primitive humans sitting in one corner of an enclosed field and a group of cows sitting in the other corner. These two species are analogous to two different species of bacteria. Now, for the sake of analogy, imagine that each of these cows is equally matched to the fighting capability of each of these humans. They peacefully coexist because they rarely cross paths and have no incentive to venture over to the other corner and start problems. Life goes on and all is good. Once per day, a crate of food is air-dropped in. It contains a small amount of food (just enough to maintain both populations at a fixed size) and it contains a range of food types. For the cows we have some nice grass and other plants. For the humans we have meat, yams, and some fruit. This crate represents the fermentable portion of your daily diet. The parts of the diet that make it all the way to the large intestine (the field). The average Westerner will eat only a small amount of FODMAPs and this is represented by there being a meagre one crate dropped per day.
However, one day the air-drops change. (This part is analogous to you making a dietary change in your FODMAP consumption.) Now the air-drop consists of 10 crates. 1 of them is identical to the previous daily air-drop but the other 9 are all filled with…. grass! ‘Oh great!’ say the cows, and they begin to feast. The humans continue to eat their previous diet but also attempt to eat some grass, because… you know… they’re hungry and when they see more food they want to eat it (bacteria, like most organisms, will at least attempt to eat anything food-like). The humans manage to extract some nutrition out of the grass but they’re very poorly equipped to digest and extract the calories from this grass. Nevertheless, in times of peace, this is sufficient for these humans to continue living as usual.
A few years go by (in the gut this would be equivalent to hours or days) and the population of the cows is booming, thanks to all the grass consumption, and they’re starting to occupy most of the field. In fact, they’re almost infringing on the human population’s area. The surface area of the field represents the surface area of the large intestine’s epithelium.
Another year goes by and the cows make their move! They need that land because they literally can’t fit on the field without that last corner. So the clash begins. As we’ve already contrived, a human here is equal to a cow in fighting capability. The Great War of Cow and Human ensues, but the cows outnumber the humans and all the cows are sinewy and energized…well-fed…on grass.
The humans attempt to increase their numbers and bolster their physiques by consuming grass (of which there is plenty to go around!) but, alas, they just can’t get anything out of it except green-specked bowel movements. Eventually the humans are outnumbered and overpowered by the cows. They’re killed off with no other place to procreate and colonise. They have now been competitively excluded.
And all because they didn’t have the necessary mechanisms to efficiently metabolise that grass!
A friendly Ugandan cow that I walked into, in the pitch black night. It, understandably, did not appreciate my use of camera flash to see what I had just bumped into
In case you hadn’t realised, the grass here represents the particular FODMAP that you have decided to dietarily (or via supplements) increase within your daily diet. This could be…. for example, resistant starch or inulin.
It’s a simplistic analogy, but acts as a good introduction to the idea of ONE of the modes by which a change in dietary FODMAP profile can change the bacterial profile: stimulating population growth to a degree which necessitates competitive exclusion by the better-adapted strains.
The reality is much more complex, with 100s of species present and dozens of fermentable substrates, most of which can be metabolised fairly easily by the vast majority of bacteria present. Bacteria are more omnivorous than one may be lead to believe by reading about prebiotics and their ‘selective’ ability to feed only ‘good’ bacteria.
Having said that, I previously stated that not all macronutrients are created equal and, by inference, this is because not all FODMAPs are created equal. Delving deeper should be kept outside the scope of this article, lest I stray completely off my point. But if you were to modify the Cow vs. Human analogy to say that the humans could metabolise the grass, let’s say… 80-90% as efficiently as the cows—instead of the 1-2% implied—you may be getting closer to reality.
The specific bacteria already residing within the gut (and the size of their populations) can determine the steady-state result arrived at after the transient ‘war’ that ensues soon after the point of introduction of the new FODMAP. Based on my own research and hypotheses I believe an example of one of these ‘wars’ would be the transient increase in flatulence after initial adoption of inulin. Or the transient predisposition to headaches after initial adoption of resistant potato starch. It credibly explains why the symptoms arise initially, yet subsequently resolve. The layman explanation—your body adapts to the increase in fiber—was a tad unscientific for my liking. Ultimately, the negative symptoms will settle out IF your pre-existing microbiome was sufficiently healthy and you possessed a critical threshold of beneficial bacteria.
Many variables (particularly the type of FODMAP itself) can affect whether your pre-existing microbiome will indeed be able to adapt in a positive direction. But it remains true that a hugely influential variable is the starting profile. Going back to my analogy (assuming we use the more representative model of humans being able to metabolise the grass at 80-90% the efficiency of the cows): If the starting population of humans was 10x that of the cows, to begin with, how do you think the results would turn out? Now, what about 2x? What about 1.1x?
Or, what about equal population size… but humans are actually superior (on a per capita basis) in fighting capability? What if they are just a little better? What if they’re a lot better?
This is what can lead to different results for the exact same FODMAP.
Take inulin, for example. Give it in high quantities to someone with IBS and they may experience the worst pain, flatulence, bloating, and diarrhoea imaginable. Give the same inulin to someone who has never suffered from gut issues and they may find they have deeper sleep, more sustained energy throughout the day, and cleaner bowel movements.
There is huge potential in prebiotics. But what about right now? How can we guarantee we’re feeding up the good and not feeding up the bad?
Recruiting Mercenaries
One obvious route is to omit the ‘feed-up’ altogether, and go for a more precise approach where the bacterial profile changes are determined more by the supplement than by the pre-existing state of your microbiome.
This is where Elixa Probiotic and the whole concept of beneficial probiotic bacteria enters the scene. The uncertainty of the pre-existing state of the gut microbiome is rendered practically irrelevant when you’re now able to determine the affected bacterial populations by incorporating them into the supplement itself!
But probiotics aren’t new, so what’s so revolutionary about Elixa?
The answer is quite simple. In fact, it almost seems trivial. The not-so-trivial part is the technological innovations of the manufacturing process that have been invented to create Elixa. There’s a big difference between theorising how a probiotic could be superior, versus developing the means to actually manufacture it in practice.
For starters, the CFU count of Elixa is 50x that of the average probiotic. This means it has approximately 50 times the number of bacteria compared to an average 10 Billion CFU probiotic. Getting a true factor of five times higher concentration of viable lactic acid bacteria, on a capsule for capsule basis, is no easy feat.
And this is not 50x too many. Or an ‘overdose’, ‘megadose’, or any other superlative. It’s actually a reasonable dose compared to perhaps insufficient doses in other products. Don’t take my word for it. Consider the number of bacteria in the large intestine. We’re talking approximately 100 trillion. If you take your 10 billion CFU average probiotic, you are consuming a pill containing one 10,000th of the residing population. It’s like a droplet of food-dye in a bucket of water. There simply isn’t enough to generate a noticeable change. And certainly not enough to initiate a reversal of a significant imbalance in an unhealthy microbiome. With the recommended starting point of a 6-day course of Elixa, you’d be consuming over 3 Trillion CFUs. Whew, finally into the trillions now! This is more like a whole bottle of food colouring poured into that same bucket of water.
And this is no ‘monochrome’ probiotic. We utilise 9 strains within the blend. The choice of the specific species and strains is based upon, in part, research performed in Uganda on raw-milk drinking Rwandans and several other population-sets in rural Africa. But that’s a story for another time! It suffices to say that all are adapted for colonisation of the human large intestine and from species that have undergone extensive scientific studies. And in addition to a fundamental leap in yield, our Fortress-5 technology produces Elixa in a more ‘protected’ supplement format than conventional formulations.
This is an oft-used description for probiotics. More stable; better protection; acid-resistant; etc. However, the reality (and as the inventor and manufacturer I feel I have good insight into this) is that surviving in the stomach acid and duodenum environment is fairly simple. There’s much more to the viability of the probiotic than surviving the brief exposure to less than optimal pH. Questions such as: what exactly occurs during lyophilisation? (freeze-drying) and what is the precise mechanism by which rehydration causes reanimation? (reviving the bacteria once in the gut) and what obstacles to epithelial binding are presented to a freshly reanimated bacteria in viscous suspension? and what aversion mechanisms/constructs have the—already-settled—bacteria got lying in wait for the new entrants into the neighborhood?
An elaboration on the answers would encroach upon revealing the gears and cogs underpinning our Fortress-5 technology, so I’ll allow the questions to remain rhetorical and stimulate an appreciation that the simplistic manufacturing & administration concept of: Grow bacteria. Dry bacteria. Encapsulate bacteria. Swallow bacteria. Hydrate bacteria. Reanimate bacteria. Done! is where Elixa differentiates itself.
I hope this article has been enlightening to novices and informative and stimulating to the more expert among you. Thank you for reading, and I look forward to expounding on some of the other topics I touched upon…such as the dietary, clinical, and physiological variations among rural Africans…and subsequent extrapolations to the field of the microbiome and human health.
For further information about Elixa, check out our website here. And for Richard’s experience with Elixa, see his previous post, along with some comment testimonials as well. I really had no idea what he’d do about all of this when I contacted him months ago and sent out some product. That he seems to have found benefit, passed it along, and many hundreds of orders later I’m getting unsolicited thanks by email and many re-orders is way more than I ever imagined. Thanks Richard. Under that eclectic facade is clearly a man who cares about helping other folks.
Fred 
Konstantin 
Lute Nikoley
Wow, awesome post… the idea about the cows and humans thing has possibly changed how I think about this prebiotic-probiotic thing forever…
I currently have a fuckered gut and can’t tolerate any FODMAPs, not even starch. I do okay with some RS2. If/when I first start Elixa, should I be doing it with my current diet or should I be taking a ton of prebiotics at the same time?
I’d say give the 6-day regimine a shot, water only first in AM, eat as you do now. Perhaps after last day, experiment with bits, see how it goes.
You on youR own.
I got my Elixa and took it week before last. I was amazed by the depletion of appetite I had – often forcing myself to eat dinner because I was getting hunger-induced headaches and shakes but did not feel hungry.
My experience mostly. I think I blogged about it recently: hunger without appetite.
Would it be impolite to inquire whether Karl has any specimen data showing his probiotic up against any other big name brands?
At the risk of going full-engineer (heh) how about a 6-way trial, sampling 1 and 14 days after 6 days of:
1) Elixa
2) Amazon’s #1 selling brand (taken in a CFU equivalent dosage)
3) Prescript-Assist (again, CFU-equivalent dosage)
4) GoodBelly Probiotic Drink
5) Danon yogurt
6) Nothing. Just a regular, whole-food, full-fiber PHD-ish diet or similar.
Yes, it would be impolite.
In the 50s, folks actually recognized that this is such a cool car, it might take others a while to catch up, didn’t really expect test data, and went with their gut.
Not in Allan Folz’s proper universe, though. Has to have tens of millions in testing data before he’ll risk 40 quid.
So fascinating that there were few or no greens or other colorful veggies in the Ugandan meal. Would love to see studies comparing diets such as the Wahls protocol and this kind of meal.
I agree about the ‘lack of greens’ in the Ugandan diet. I have been drifting that way myself (lack of greens).
I file the ‘Gotta have greens’ in with the other diet dogmas B.S.
This post was AWESOME.
Why? Uganda itself is the “study.” The Wahls Protocal is a restrictive diet that purposely eliminates almost all starch and other good gut food. If it works for you if you have MS, cool, but why in the world would a Ugandan give a shit?
I would like to ask about Karl’s opinion on the Vermiform appendix, biofilms and the ability of probiotics (no matter the dose) to actually rebuild the gut flora in the long-term.
I am interested in Karl or Richards opinion about fermented vegetables, specifically cabbage. I have been culturing the ferment with commercial probiotics and think I can increases the usefulness of one pill, on average, by about twelve fold. Probiotics are extremely expensive and using them to culture cabbage ferments can save huge money….can’t it?
Doesn’t cabbage already have the resident bacteria—assuming you don’t spay it with sanitizer—to ferment on its own with just water and salt? It’s called sauerkraut. Add some garlic and hot spices, it’s called kimchee.
You are right Richard….especially with organic cabbage. Also, the ferment should eliminate pretty much all toxins such as pesticides anyway. However, and this is why I asked, I don’t know whether the best species are on the cabbage to begin with.
Well I’m just talking out my ass because I don’t know, but I would assume that organic, unwashed cabbage has exactly the bacteria that’s supposed to be there, no more and no less (environment dependent, of course). I wouldn’t fuck with introducing buggers that didn’t evolve to be on that micro-ecosystem.
by the way, how’s the back doing?
Michael Pollan’s book, “Cooked” has a nice chapter on fermentation describing successive generations of bacteria that result in the final product. First, Enterobacteriaceae, then Leuconostoc mesenteroides, and eventually Lactobacillus plantarum. Clearly other species are involved but each stage creates a more acidic environment for the later species. So, adding probiotic capsule contents to a ferment will likely not get what you are after in terms of a multiplier effect.
Commercial starter cultures favor the early appearing species as a sort of insurance but as Richard notes ‘wild fermentation’ is unerversual across cultures. Chop, brine, pack, wait. I do.
Pretty reasonable. About 12 days from surgery and the only thing lingering is weakness in the lower back. So, I fatigue easily taking walks. I suppose it takes a while for the muscle they cut through to heal. Slight numbness in left foot, but apparently that’s normal and usually goes away in time. At least it did for my brother.
Thanks for asking. Certainly nice to not have crazy pain 24/7 for more than a year.
Hi Roy,
Good question.
The idea that one substrate can act as a culturing plate for bacteria, regardless of their species, is unrealistic.
Different strains have different optimal conditions for proliferation. While certain microorganisms will thrive on damp bread in a warm room, others will thrive in raw chicken left on a chopping board. Bacteria that is adapted to live within our large intestines, will survive optimally at the warm temperature, anaerobic environment, and pH found within. It will also be adapted to metabolise the substrates that are found there – Mucus, FODMAPs, etc.
While there is some flexibility, I can guarantee that a multi-strain lactic acid bacteria (LAB) probiotic will not proportionately multiply on a damp bit of cellulose (cabbage). Some strains may have mild success at surviving in this suboptimal niche, although most likely none will last beyond a single generation. To speak specifically of your example: A cabbage would be characterised as aerobic, pH 7, cellulose and room temperature (or whatever temperature you keep it at). This is NOT the type of culture medium one would use for ANY of the bacteria within Elixa. If it were this simple, please let me know and I can discard the high-tech, high cost, high-everything, biofermentation facility and start plotting a cabbage patch 😉
Think of it this way. Different species of microorganism are like different species of animal. You wander past your garden pond and see pond-life thriving – newts, frogs, fish, etc. So then it occurs to you that this pond is evidently a great place for animals to proliferate. So you grab a handful of cats, dogs, birds, sheep, (etc.) and you dump them into your pond and stroll away with a big smile on your face, knowing that soon these species will have proliferated exponentially to create a heaving mass of varied wildlife in your pond.
Unfortunately you return the next day to find a bunch of floating, lifeless furry creatures. Oh, well. A failed experiment.
Things are similar with the bacteria and the cabbage. Dumping a load of lactic acid bacteria on a cabbage is like dumping land-based animals into a water ecosystem. The cabbage may be a good culture medium for some microorganisms, but certainly not LAB. They simply are not adapted to breakdown that substrate, attach to that surface, nor operate in that temperature, oxygen level, or pH.
Someone may point out that one or two probiotic species DO manage to survive on that cabbage, but that is analogous to pointing out that one species, in the big bunch of birds you chucked into the pond, survived in the water ecosystem – a duck. A single solitary species out of the whole range of animals you threw in: Duck. And the duck may be thriving more than ever, but the other species are nowhere to be seen.
So, unless you want to REDUCE the species variety in an LAB probiotic and/or kill them all, I would advise against using a cabbage for fermenting. If you are experimenting with SBOs or other species then it will still depend on the specific species and their optimal niches. One could wonder if it DOES grow on cabbage then how likely is it to grow in the large intestine (a completely different ecological niche)……
My left foot numbness has never gone away, in fact it haste increased to my whole foot, not just the left side of the foot.
Also it has now spread to my right foot. Spinal stenosis the neurologist tells me, and I’ll just have to live with it. Of corse at 77 I probably won’t have to live with it for too long, maybe 20 years?
I did the 6 day course and noticed no positive effects other than increased bm frequency during the days I took the pills. That subsided 2 days after.
Hi TC
Thanks for the input. So, something you characterize as positive, but non-lasting.
Could you provide a bit more info?
– general diet
– any other positive effects you’re looking for?
– how’s general health, body comp, etc?
– any serious digestive issues?
Anything else you think might be of value to others reading this.
Green plantains and yuca are really tasty when deep fried are they really bad for you that way if you use tallow or lard from grass-fed and finished animals?
They are so tasty. So So tasty. No matter how full I feel I can eat a massive serving of fried plaintains and yuca.
IMO that is the real problem.
Eric
Can’t resist: so, you want to make plantain and yuca “Paleo?” 😉
Or, how do you make a doughnut Paleo? Fry it in animal fat.
Seriously though, I have parted with the idea that just because natural fats are better than industrial lubricant, I still don’t want to be piling it on and for me, except for the occasional splurge, I keep away from deep fried and even most pan fried, except eggs and fish (because it’s quick, so not a lot of time for fat to break down). Now, I’m mostly into slow cooking, braises, soups and such.
But just me.
Yeah I had stewed brisket and a fried green plantain today. I felt quite full, I wouldn’t have reached for more tostones even if I’d had any. I’ll try boiling the yuca tomorrow instead and top with fresh ‘ramps’ sautéed in olive oil.
I never saw a fat person in the south of Spain either and they deep fry many things, sweet dough included. The ‘flamenquin’ was delicious 🙂
This is a phenomenally well written article and wicked cool story. Great way of framing and contextualizing a lot of things I thought/believed already. This needs to become more mainstream knowledge+permeate in the literature.
I don’t think it was impolite of the commentor who asked for data about species comparisons. Big claims should have big proof. However, I buy into the good vibe and intentions of Elixa PLENTY to give it a try!
What’s the best way to get in touch with Karl over interviewing him for my podcast? And you Richard? All the best, gents.
Jake
Jake:
Email me at the address on the About page. I’ll get you in touch with Karl.
As to Allan, I was just feeling a bit snarky last evening. No, of course no harm. But when someone asks “would it be impolite,” I can just not help myself. Even had to delete some of yesterday’s Tweets this morning. 🙂
Haha. Yeah, “would it be impolite” is a pretty passive-aggressive douche way to take exception. Clearly I was feeling a bit snarky last evening as well.
In my defense, I did try to leaven it with the self-deprecating “full-engineer” comment. Too esoteric?
Allan, something’s going on. Seems to me you’ve got a touch of ADD these days.
Fair enough.
“go for a more precise approach where the bacterial profile changes are determined more by the supplement than by the pre-existing state of your microbiome”
I believe I experienced something like this when I decided to add more inulin to my diet. I have a yard full of sunchokes, so I simply dug one up, brushed off (most of) the dirt and ate it. My theory was that the correct bacteria were right there on the tuber. Right or wrong, I can eat sunchokes with no prob. They’re particularly wonderful fermented.
But then I had no pre-existing digestive difficulties, so who knows what really happened there.
Hey Richard. Brilliant read.
I took the Elixa for 6 days. First couple of days my stomach seemed to be making all sorts of noises and I had some slight nausea – mainly in the mornings (maybe just a coincidence?). But the positive effects were apparent from about day 3 onwards. I swear I had better clarity of thought and general mood was lifted. Also, my skin and scalp is much improved (smooth and dandruff free).
Didn’t change anything else diet wise.
P.S. Homeschooling going great. Will send an update in due course.
“I had some slight nausea”
I had that a time or two myself, also, mild flu-like symptoms, where I would apparently get a fever and chills—but lasted only perhaps an hour.
Who knows, other that it’s at least confirmation that something is really going on down there. But otherwise, yea, and the good effects—particularly appetite suppression—last far beyond the dose regimen.
Oh, so your kids are actually learning real shit from real people who really care the most about what they learn and how they apply it? Remarkable.
Any guest appearances by Obama’s stupid bitch, yet? 😉
Hiya Richard,
I read this on today’s commute. Fascinating read! I think my IQ on the gut topic just increased a few points.
I am a fan of Elixa, since reading your initial recommendation in a previous post, and also of Karl (who I have emailed back and forth several times). He certainly spares me time and consideration in his comprehensive replies to my novice questions. This article is going to take me another read through before I get the whole picture, but I am surprised how easily I absorbed the concepts. Now if only every train journey left me a little more knowledgable…
I take the elixa probiotic regularly for the mental benefits. I have not thought I had any IBS type symptoms in my life but this definitely makes my stomach feel very flat and comfortable. When I sit down and hunch over, I feel like a block of gas that would permanently be in the abdomen area, is now gone. I actually noticed a slight INCREASE in appetite because I don’t have that tight bloated feeling which kills my desire to eat. I’m underweight to begin with. Maybe that explains it… (?) I have zero cravings. It’s not a hunger sensation. More like an ‘efficient’ feeling digestive system that doesn’t feel too overloaded to eat again….
The gut thing was dealt with quite quickly but I continue to take it for the mood improvements (I feel positive and motivated for longer and I don’t get the crushing 2pm-4pm fatigue).
I got my latest order in a different box this time. The instructions are much clearer now. I felt the original instructions left me unsure of how often I can repeat the course (that was later clarified by email though).
Good to hear your post about the newsletter. Enjoy your move to Mexico! (i’d be too scared)
Mood improvement and mental clarity interest me. My clarity improved greatly when I quit wheat/glutin, but there is room for improvement. Do you continue to take a full course, and if so, how often. Once the initial courses are consumed, I wonder if the mood/clarity is dose dependent. Would one capsule daily be enough to keep your head clear?
Great read! I was born in Uganda and only left at the age of 19 when Idi Amin came on the scene. I enjoyed the feasts mentioned in the post. The Starches from Green Banana (Matoke) and Cassava (Mogo) are consumed COOKED and COOLED, often on the next day. This is where the Resistant starch comes in………….Retrograded RS..
I like the idea of a high dose probiotic as in the “Enteric Coated” Elixa and have ordered my 6 day pack. However, 9 strains of Bacteria do not make a gut microbiome and most of the Gut microbiota are anaerobic bacteria that have not or cannot be cultured into a probiotic supplement. Taking large doses of just 9 strains will not mend a Dysbiosis or replace the missing species. The only approach here is to feed the remaining small populations of the desirable microbes and some how discourage growth of undesirable bugs.Therefore, prebiotics or FODMAPS are the real answer to modulating the microbiota. I do agree that you should not start feeding the “wrong” species during a Dysbiosis episode as when suffering IBS, IBD or even systemic conditions linked with the Gut microbiome such as Rheumatoid Arthritis, MS, Psoriasis , etc before attempting to first correct the Dysbiosis . Elixa may be of help here as will the use of natural Polyphenols to eliminate Pathogenic Bacteria that may be responsible for the Dysbiosis.It is also possible that some the 9 strains in the product Elixa may behave as “prebiotics” by producing nutritional “factors” for the growth of the missing species. Cross feeding among the microbiota is very common and the by products of fermentation by one species is often “feed” for another. I hope this is the case for Elixa.
Ashwin,
Thanks for the informative reply. I am interested about what you said about polyphenols to eliminate pathogenic bacteria – I’ve never heard of that, where did you learn about that?
Hi Sonoma,
I am a Pharmacist and dish out a lot of synthetic wide spectrum Antibiotics daily on the instructions of the medical profession. However, when trying to modulate the composition of the Gut microbiota, i look to the use of Herbs and Spices in daily life. My thinking is that if something that you consume in food and has been for hundreds of years cannot be bad for the commensal Bacteria. I study the Indian system of medicine called Ayurveda. Most of the herbs derived from plant material in this system is used as medicine as well as in the diet to treat as well as prevent disease. Herbs and spices used in daily life in an Indian household are also used as medicine. I’ll give you two good examples: Curcumin from the spice Turmeric and Ajwain seed (Bishops weed). Curcumin is a Polyphenol and has antibacterial properties in addition to other beneficial properties. Ajwain contains the Phenolics Carvacrol and Thymol.(also found in Oil of Oregano and Thyme) both have Antimicrobial action and are used widely to flavour foods. (thymol may be found in mouthwash). When I was a child I can remember my mum using the yellow Turmeric powder from the kitchen to disinfect cuts and bruises. I urge you to Google “Indian herbs, spices with antimicrobial properties”
The following is a list of Herbs and Spices with Antibacterial properties (a lot of studies done , most antimicrobial properties being allocated to the Polyphenols and Terpenes) :
This spice mix has anti-microbial, anti-oxidant and anti-inflammatory properties and is meant to be used to eradicate pathogenic microbes from the Small intestine and Stomach without affecting the population and composition of the commensal microbiota in the Colon. In this way, it can be used to manipulate the composition of the Gut microflora and as a result the metabolites formed by these microbes from the fermentation of undigested food. Removal of microbes from the ileum is likely to help SIBO, IBS and Crohn’s and conditions caused by a Dysbiosis in the Gut.
Ingredients:
Neem Leaf Powder…………………………………………………….100G
Neem Leaf Extract Powder…………………………………………..100G
Wu Mei Powder…………………………………………………………..100G
Turmeric Powder…………………………………………………………100G
Pomegranate Peel Powder……………………………………………100G
Pomegranate Seed Powder……………………………………………100G
Ajwain Powder……………………………………………………………..100G
Triphala Powder……………………………………………………………300G
Clove Powder………………………………………………………………..100G
Cinnamon Powder………………………………………………………….100G
Nutmeg Powder…………………………………………………………….100G
Dill Seed Powder…………………………………………………………….100G
Fennel Seed Powder………………………………………………………..100G
Asafoetida (Hing) Powder…………………………………………………10G
Star Anise Powder……………………………………………………………100G
Ginger Powder…………………………………………………………………100G
Black Pepper Powder…………………………………………………………100G
Long Pepper Powder…………………………………………………………..100G
Coriander Seed Powder………………………………………………………100G
Bay Leaves Powder…………………………………………………………….50G
Tulsi Powder……………………………………………………………………..100G
Peppermint Leaf Powder…………………………………………………….100G
Cumin Seed Powder (Jeera)…………………………………………………100G
Caraway Seed Powder(Kala Jeera)……………………………………….100G
Green Cardamom Pods Powder……………………………………………100G
Nigella Sativa Seed (Kalonji) Powder…………………………………….100G
Licorice Root (Jethimadh) Powder…………………………………………100G
Salt (Sodium Chloride)…………………………………………………………100G
27 different spices used mainly for their Anti-bacterial properties.
Use 5ml or one teaspoonful to make two cups of Lime tea.
Boil four cups ofwater, add the powder mix and one whole lime cut into pieces. Boil mixture until quantity is halved down to two cups.
Wow Ashwin! This is so timely. my husband and I often are bitten by ticks. For years, when we have found one, in order to prevent Lyme disease we followed a procedure of taking oregano oil and capsules for a week.
But recently I became concerned that this much oregano would harm our guts.
What do you think?
Ashwin, I’ve been experimenting with Primal Defense Ultra probiotic, because I have some on hand. It has 30 strains, but not as many CFUs. I have been taking higher than recommended doses to approximate the dose of elixia. I plan on trying elixa, but I’m going with what I have on hand. What are your thoughts? Also, I have rheumatoid arthritis and have been on plaquenil for years at 200 mg twice daily. My rheumatologist has told me that my RA is in remission, as I haven’t had as much as a twinge of pain or swelling in a few years (I never need pain meds for RA). I have asked about lowering the dose or discontinuing the meds, but he feels that if I stop and the RA reappears, plaquinil may not control a reoccurance. I’m not asking for medical advice, because I wouldn’t change anything without consulting the doc. But I wonder if the plaquenil may have long term consequences for my gut and overall health. I have my eyes checked twice yearly and the opthamalogist has seen no signs of plaquenil toxicity. All the medical info on plaquenil that I have read hasn’t indicated a long term problem other than vision. Do you know anything more about plaquenil? I feel like I have improved my diet and health overall and perhaps repaired a leaky gut which has put the RA in remission, but he feels that it is the plaquenil. Perhaps a little of both?
Hi Gassman, sorry for the delay in replying. I was away and had no internet connection. Elixa does have a very high dose of 9 strains of probiotic Bacteria but it differs from other Probiotics in that it is in a capsule that is specially coated so that it escapes the stomach Acid , Bile and Pancreatic secretions that may have anti-microbial action on the Bacteria on their way to the large intestine (the main site of fermentation). This means that taking high doses of “normal” probiotics such as Primal Defence Ultra may not achieve what you intend. Primal defence does contain more strains of Bacteria and may be a better choice. I am not convinced that high CFU is necessary though. How high a dose of Bacteria do you need to get food poisoning from Salmonella or E. Coli ?
My 6 day course of Elixa arrived today and i will be experimenting for the next few days.
Plaquenil is an antimalarial drug related to the drug Chloroquine and may also be effective in Hepatic Amoebiasis. It has Anti-inflammatory and immunosuppresive actions and is often used in combination with other “disease modifying Rheumatoid Arthritis Drugs” such as Methotrexate and Sulphasalazine. Compared to many other drugs used in RA, it is pretty safe and since you are under the care of a Rheumatologist and being monitored for possible side effects (Opthalmic), you should not worry. Plaquenil is described as a Disease modifying agent and appears to be working well for you. I would not rock the boat. Most drugs have dose related rare adverse effects and cardiomyopathy has been reported rarely (can lead to Heart failure) when Plaquenil is used for prolonged periods (>10 years). Plaquenil doe not possess anti-bacterial properties but may enhance the effect of some antibiotic (Doxycycline) and may modulate the composition of the Gut microbiota. You might want to look up side effects of the related drug Chloroquine may be interested in this article:
Abnormal Weight Gain and Gut Microbiota Modifications Are Side Effects of Long-Term Doxycycline and Hydroxychloroquine Treatment
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4068504/
Thank you. I will read the article. I’ve been on plaquenil for about 16 years, but no other RA meds or pain meds. I’ll talk to my Dr about long term effects at my next appt. Thanks again for the info.
Hi Ashwin,
I’m also interested in eliminating pathogenic bacteria. Like Gassman, I also have rheumatoid arthritis but unlike him, I take quite a few drugs. I have a pretty severe case and currently take sulfasalazine, azathioprine, low-dose (7mg) prednisone and naproxen. I want desperately to get off the drugs, especially the azathioprine and prednisone but am in agony when I cut back. I was told some years ago, based on some tests that an alt doctor did, that I had gut dysbiosis and leaky gut. I worry that diet improvements simply aren’t enough to heal my gut when I take so many meds (have taken many antiobiotics in my life as well). Is there any reason, with the meds I take, that I should not try your lime tea. How often is it consumed? Thanks so much for this detailed info and for any suggestion for me.
Hi Elliebelly,
I suppose the answer lies in the Dose. Like everything else, too much of a good thing can be bad for you!
However, occasional use of Oregano oil or capsules of same should be OK. Oregano is used in some countries in the daily diet without any “side effects”
The Spice Ajwain is very similar to Thyme and Oregano and is also used in Indian food preparation without any harmful effects. In-fact Ajwain is used for problems related to the GI tract as a rescue remedy from the kitchen !
I use a Tea Spice mix (Chai Masala) everyday and have done it all my life . I can say it has not done me any harm. This is the recipe:
Use finely ground powders of these Spices
Black pepper…………………………………….160G
Ginger powder……………………………………125G
Cinnamon powder……………………………..50G
Ground cardamom…………………………….50G
Clove powder……………………………………..5G
Nutmeg powder………………………………….5G
Thanks Ashwin,
Yes, the dose is what counts. And that is probably why I became concerned last summer when my husband had one tick bite after another, and was taking the oregano several times daily for most of the season.
Do you think your lime tea concoction would be safer to take continually for an extended length of time?
Elliebelly…… One should not need to take this lime Tea for extended periods. You could take it once a day for a month to manipulate the Gut microflora. If then you start taking a good probiotic (Elixa?) together with a good Prebiotic mix the Dysbiosis should not recur (unless you have to take a broad spectrum Antibiotic). The mix contains Neem leaf and Neem leaf extract . You might remember from my previous posts (perhaps elsewhere) that Neem may interact with some prescribed medication and has contraceptive properties. Like all products that may have “medicinal” properties, it should be avoided by Pregnant women and those who may be planning a family. Neem also has “biofilm breaking” properties and immunomodulatory properties in addition to Antimicrobial properties and may be unsuitable for immunosuppressed people (those who have had an Organ transplant and may be on medication to suppress the immune system).
My concern with taking something continually for a long period of time was not because of dysbiosis, but due to repeated tick bites as a means of preventing the tick borne microbes of taking hold.
With the precautions for Neem in mind, I would myself have no problems taking this lime tea over an extended period of time. All the other ingredients are used to flavour food and the actual amount of any one ingredient in one teaspoonful is minimal. You get a synergistic effect by using a combined mix at a low, safe dose.
Thanks Ashwin. That was very helpful. The synergy effect makes so much sense to me.