The Probiotic Promise

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Discover the Health Secret the

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probiotic
“Dr. Cook’s work is unique, empowering,
probiotic promise
informative, and guides us toward a healthy
You’ve Been Waiting For future. I highly recommend her work and books.”
—Mallika Chopra, founder, Intent.com
Y promise
OU’VE HEARD HOW BENEFICIAL PROBIOTICS ARE FOR GUT HEALTH;
Probiotics are all the rage these days, but many of
new research reveals that they can do much more! Probiotics can also
us don’t even know what they are—or the immense
improve a host of other conditions, from allergies to arthritis, depression
healing potential they hold. These living bacteria
Michelle Schoffro Cook, PhD, DNM, ROHP, has to obesity—they have even been shown to inhibit cancer and antibiotic-resistant
and microorganisms have the ability to improve your
two decades’ experience in the fields of natural health superbugs. Now Dr. Michelle Schoffro Cook shares this groundbreaking research,
digestion and strengthen your immune system. And
and holistic nutrition. The author of several bestselling demonstrating the link between gastrointestinal health and overall well-being.
now, scientists around the world are discovering that
books on health and wellness, she has been featured She offers concrete ways for you to use this extraordinary information, explaining they go way beyond gut health: probiotics hold the
in First for Women, Woman’s World, the Huffington how to use probiotics to address a range of medical issues. In this cutting-edge promise of significantly greater individual health, and
Post, and more. Dr. Cook is the publisher of the popular prescription for overall wellness, you’ll discover: even offer a path to reversing many of the serious
health e-newsletter World’s Healthiest News and is a diseases and drug-resistant superbugs that plague us in
regular blogger for HealthySurvivalist.com, Care2.com, ∙ specific strains of probiotics and the more than 50 conditions they can help our modern age. But how can you sift through all this
and WorldsHealthiestDiet.com. She lives in British ∙ the benefits of incorporating probiotics into your day-to-day life info to help you to feel better and be healthier? Enter
Columbia, Canada.
∙ how to select the best supplement for your health concerns The Probiotic Promise.
∙ tips for adding more probiotic-rich foods to your diet
DrMichelleCook.com
∙ more than 30 delicious and nutritious probiotic-rich recipes In The Probiotic Promise, health and wellness expert
TheProbioticPromise.com Dr. Michelle Schoffro Cook synthesizes cutting-edge
Twitter: @mschoffrocook research on the healing power of probiotics and
Michelle Schoffro Cook, PhD, DNM

incorporates these revolutionary discoveries into a
Facebook: drschoffrocook “Michelle’s books are my health bibles. If you want glowing,
www.pinterest.com/drmichellecook/ vibrant health, let brilliant Michelle be your guide.” Simple Steps practical, easy-to-follow approach. Whether you’re
suffering from allergies, anxiety, depression, brain
—Kris Carr, New York Times bestselling author and founder of Crazysexylife.com disease, cancer, HIV, or other health problem, or you
“Michelle Schoffro Cook takes us on a whirlwind tour of the

to Heal Your just want to improve your overall health, The Probiotic
Promise empowers you to take charge of your life by
microbiotic subculture of our bodies and in the process reveals the
astonishing number of ways good bacteria can help us live longer,
Body from the presenting vital healing information in a do-it-yourself
format. You’ll discover what to look for in probiotics,
Da Capo Press
Lifelong Books
stronger, and happier lives. You’ll walk away with all the tools
you need to take your level of well-being from so-so to super.”
Inside Out how to tell if the cultures truly are “live,” which strains
of bacteria are best for a range of health conditions,
and how to ensure they remain intact through the
A Member of the Perseus Books Group —Carol Brooks, Editor-in-Chief, First for Women magazine gastrointestinal (GI) tract. You’ll also learn how to
dacapopress.com incorporate more probiotic-rich foods into your
Cover design by Laura Shaw Design MICHELLE SCHOFFRO COOK, PhD, DNM everyday life and find simple recipes for homemade
naturally fermented foods. With The Probiotic Promise,
Cover photograph © Gettyimages.com
Author photograph by Michael Farrow
author of Weekend Wonder Detox you can arm yourself with new ways to ward off illness,
treat the health problems you’re experiencing, and
experience real vitality.
Cook_9780738217956_jkt_R1.indd 1 12/5/14 4:16 PM

Praise for Weekend Wonder Detox
“Michelle Schoffro Cook outlines six three-day programs designed to

help readers look and feel better. Cook’s plans combine detox recipes
and nutritional advice with other healing therapies including mediation,
acupressure and yoga.”— Inside Toronto
Praise for The 4-Week Ultimate Body Detox Plan
“Michelle shares her compelling story of healing with wisdom and

compassion as she gently guides you through this exceptional book.
Read her book carefully and put into practice her simple, straightfor-
ward, commonsense principles, and you will be glad you did for the
rest of your long and healthy life.”— Harvey Diamond, #1 New York Times
best-selling coauthor of Fit for Life
“Michelle’s detox plan is an elegant, gentle, yet life-saving methodology,

well-conceived through personal experience and thoroughly grounded
in research. I heartily recommend it.”— Meg Jordan, PhD, RN, editor-in-
chief of American Fitness
“After the first week or so, you settle into a routine, get more adven-
turous in the kitchen, and start to really enjoy feeling good about the
healthy choices being made. My 4-Week Ultimate Body Detox Plan
results: Lost—5 pounds; Gained—a much healthier attitude to food;
Upside—My clothes fit better. I feel better. I’m eating better food and
having way more fun in the kitchen. Insomnia is a thing of the past.
Walking has become a regular part of my life. Downside—none.”
— Robin Summerfield, contributing editor, Calgary Herald
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the probiotic promise
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Also by Michelle Schoffro Cook
Weekend Wonder Detox: Quick Cleanses to Strengthen
Your Body and Enhance Your Beauty
60 Seconds to Slim: Balance Your Body Chemistry to Burn Fat Fast!
The Ultimate pH Solution: Balance Your Body Chemistry

to Prevent Disease and Lose Weight
The 4-Week Ultimate Body Detox Plan: A Program

for Greater Energy, Health, and Vitality
9780738217956-text.indd 4 11/19/14 10:07 AM

the
probiotic
promise
Simple Steps
to Heal Your
Body from the
Inside Out
MICHELLE SCHOFFRO COOK, PhD, DNM, ROHP
A MEMBER OF THE PERSEUS BOOKS GROUP
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Copyright © 2015 by Michelle Schoffro Cook
All rights reserved. No part of this publication may be reproduced, stored in a retrieval
system, or transmitted, in any form or by any means, electronic, mechanical, photo-
copying, recording, or otherwise, without the prior written permission of the publisher.
Printed in the United States of America. For information, address Da Capo Press, 44
Farnsworth Street, 3rd Floor, Boston, MA 02210
Designed by Jack Lenxo

Set in 11-point Sabon by the Perseus Books Group
Cataloging-in-Publication data for this book is available from the Library of Congress.
ISBN: 978-0-7382-1795-6 (hardcover)

ISBN: 978-0-7382-1796-3 (e-book)
First Da Capo Press edition 2015
Published by Da Capo Press

A Member of the Perseus Books Group
www.dacapopress.com
Note: The information in this book is true and complete to the best of our knowledge.
This book is intended only as an informative guide for those wishing to know more
about health issues. In no way is this book intended to replace, countermand, or conflict
with the advice given to you by your own physician. The ultimate decision concerning
care should be made between you and your doctor. We strongly recommend you follow
his or her advice. Information in this book is general and is offered with no guarantees
on the part of the authors or Da Capo Press. The authors and publisher disclaim all
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Da Capo Press books are available at special discounts for bulk purchases in the U.S. by
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10 9 8 7 6 5 4 3 2 1
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To Curtis, the love of my life and my soul mate.
I am blessed to share life with you and dedicate this
book to you. Never before have two loved more.
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Contents
Chapter 1: The Health Secret We’ve All Been Waiting For 1
Chapter 2: The Surprising Worlds Within Your Body 15
Chapter 3: From the Common Cold to Superbugs:
Probiotics to the Rescue 47
Chapter 4: New Hope for Serious Illnesses 79
Chapter 5: How to Select Probiotic Supplements 103
Chapter 6: Fall in Love with Fermented Foods 139
Chapter 7: Easy, Delicious, Probiotic-Rich Recipes 181

Metric Conversions 225
Appendix: The Cutting-Edge Research 229
Resources 241
Notes 247
About the Author 269
Acknowledgments 271
Index 273
ix
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Chapter 1
The Health Secret We’ve

All Been Waiting For
“Health is a state of complete physical,
mental and social well-being, and not merely
the absence of disease or infirmity.”
—World Health Organization
Anne Overcomes IBS
Anne, a stay-at-home mother with two young children, came into my

office looking for a natural approach to what she suspected was irri-
table bowel syndrome. Test after test had ruled out colitis, Crohn’s
disease, colon cancer, and just about every other intestinal disease
imaginable. She had read about irritable bowel syndrome and suf-
fered from the symptoms of the condition, including abdominal
cramping with alternating constipation and diarrhea, among others.
After reviewing the diet diary I had asked her to complete for the
week prior to her appointment with me, I found she ate like most
North Americans—a lot of junk. Because she was always chasing after
a two-year-old (I’m sure most moms can attest that this is no small
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2 • The Probiotic Promise
Anne Overcomes IBS (continued)
task on its own!), trying to keep a clean home, balance her husband’s
hectic work and travel schedule with the needs of her mother who
required ongoing care and attention, she often resorted to TV din-
ners or frozen packaged foods.
I explained to her that “you really are what you eat: what you eat is
broken down into the building blocks of every cell, tissue, and organ
in your body. So if you’re suffering from ill health, that’s a sign your
body may be failing at the cellular level—not getting adequate nutri-
tion to form healthy cells and tissues.” I also discussed that our bodies
are not meant to eat the myriad chemicals found in packaged foods,
nor are they meant to ingest so much sugar. Although she insisted she
didn’t eat much sugar, I kept a couple of empty packages from frozen
foods in my office and pointed out the number of grams of sugar each
one contained. I also explained that we should never eat that much
sugar at a single meal. Even if she didn’t eat dessert, she had already
eaten the equivalent in sugar at every meal whenever she ate these
packaged foods.
She still didn’t get what the “big deal” about sugar was. I explained
that high amounts of sugar literally sent her body into crisis mode,
causing her energy levels, moods, and bowels to respond. Depending
on whether she was eating enough fiber on any particular day, that
flood of sugar into her intestines might result in cramping, diarrhea,
or constipation.
I asked her to eat a whole foods diet consisting of vegetables, a
small amount of fruit eaten on an empty stomach, and lean protein
and to gradually increase the amount of legumes, starting with only
a tablespoon. I also encouraged her to avoid any food with more
than ten grams of sugar at one time as well as any food with chemical
ingredients she couldn’t pronounce.
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The Health Secret We’ve All Been Waiting For • 3
I also recommended a probiotic supplement that contained Lacto-

bacillus acidophilus and Bifidobacteria bifidum, explaining that these
probiotics were naturally present in her body when she was born and
that the chemicals and sugar in her diet, among other lifestyle factors,
had depleted her natural stores. I also conveyed that this product was
completely natural and that I felt it was one of the best things she
could do for irritable bowel syndrome.
A month later she came back, explaining that the constipation and
diarrhea as well as the cramping were much better. She estimated
that her symptoms had improved about 70 percent in only one month.
Additionally, what surprised her the most was that she had so much
more energy. Only a month ago she could barely keep up with her
two-year-old but now was finding that she wanted to do more—go
out more and spend more time in the park with her kids and even had
more energy to make meals. A total convert to a healthier diet and
probiotics, Anne now ensures her husband and children eat the same
healthy diet.
Every time I open a health magazine or nutrition journal I see

probiotics. Every time I turn on the television or browse through
a health food store I observe claims for “probiotic-rich” foods and
supplements, all claiming to offer hope in the treatment of illness
and reversal of disease. Probiotics are being called the “supple-
ment of the year” and “health food of the year” everywhere I
turn. There is no doubt that the topic of probiotics is extremely
popular right now.
Even if you are not involved in the health field like I am or
have had little interest in health until now, you have probably still
heard about probiotics in passing or seen the television commer-
cials and magazine advertisements for the many foods, beverages,
and supplements that contain or at least claim to contain probiotic
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cultures. You may enjoy your morning yogurt or afternoon yogurt

snack with the hope of receiving the intestinal health benefits they
offer. But even though you’ve probably heard about probiotics,
you may still be wondering, What exactly are they? Scientists
describe probiotics as “live microorganisms that, when adminis-
tered in adequate amounts, confer a health benefit on the host.”1
Simply put, they are living bacteria and other microorganisms
that have the ability to improve your health, boost your immune
system, improve digestion, and increase your body’s capacity to
prevent or fight disease. Scientists around the world are making
discoveries that are dramatically changing our collective medical
history, holding the promise of significantly greater individual
health and possibly even reversing many of the serious diseases
that plague us in our modern age.
As a doctor of natural medicine and a health journalist for
almost twenty-five years, I spend my days poring through the lat-
est scientific research on foods, supplements, herbs, nutrients, oils,
and natural therapies. In my earliest years of research I occasion-
ally found studies on probiotics, but as the years progressed, so
did the volume of research. Now hundreds of studies are being
added to the collective literature on probiotics every year. We
have probably doubled our total knowledge of probiotics in just
the last couple of years. I worked with Anne, who I mentioned
above, about twenty-three years ago. You’ll recall that Anne com-
plained of intestinal problems, namely, irritable bowel syndrome
and abdominal cramping. At that time the only probiotic supple-
ment options available included two strains of probiotics. When I
recommended the product as part of her overall health-building
program, she was reluctant to take them. After all, she conveyed,
“Lactobacillus acidophilus sounds too complex to be natural,”
and Anne wanted a completely natural approach. I reassured her
that not only was the product totally natural, they were intended
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to replenish bacteria that are naturally present in our bodies and

in many food items. They worked remarkably for her. Jump ahead
twenty-three years, and my clients actually come to my office ask-
ing for probiotics and concerned if there aren’t many different
strains. They want the most products with billions of live cultures
and more strains than they can count. You’ll find out later why
this is not always the best idea. Nowadays it can actually be diffi-
cult to find a two-strain probiotic supplement like the one I used
with Anne with great results. As the science advanced, so have the
products. Now it’s common for me to use probiotic supplements as
my “go to” products for almost every client and condition. That’s
because they set the stage for the body’s own innate healing.
What the Research Means for You
N ot only did the volume of probiotic research skyrocket over

the last couple of years, but scientists around the globe also
began studying the effects of probiotics on diseases that go well
beyond the gastrointestinal (GI) tract. They explored and are con-
tinuing to explore the effects of probiotics on everything from
allergies and arthritis to depression and obesity. They even found
probiotics that are effective against various types of cancer and HIV
and AIDS. As if that weren’t enough, probiotics are working when
antibiotics and other medical interventions for serious infections
fail. This research is shedding light on the role beneficial bacteria
play in our health, and it goes far beyond our intestines. Study after
study shows that probiotics are effective for healing and deserve a
rightful place in our medicine cabinets, whether we are more com-
fortable with natural medicines or prefer pharmaceutical drugs.
That means that no matter where you fall on a spectrum of
health to illness, you can experience the life-changing benefits
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probiotics offer. And if you’re suffering from illness, you’ll dis-

cover that The Probiotic Promise, which is the synthesis of all of
the best research out there, offers promise and hope.
So much of this incredible research isn’t even mainstream news;
I wrote this book to share it with you with the hope that through
The Probiotic Promise you will discover new ways to prevent ill-
ness, treat the health problems you’re experiencing, transform your
health, and experience the vitality that is your birthright. It incor-
porates the discoveries of some of the world’s greatest scientists into
an easy-to-follow approach that anyone can use to improve his or
her health. This cutting-edge research offers the missing key to great
health that can transform the body at the minutest level, restoring
microbial balance that works through every system of the body,
thereby restoring health in the process. Over time I believe that the
collective research of these many great scientists all over the world
will likely make our current “medical marvels” in the pharmaceuti-
cal world seem tiny in comparison to the power of probiotics.
Not Just for Gut Health
E xciting new research shows that some strains of probiotics are

killing superbugs even when antibiotics stop working. Even
better, research demonstrates that the superbugs do not develop
resistance to probiotics in the way they learn to resist antibiot-
ics! That’s largely due to the complex structure of probiotics. By
comparison antibiotics are quite simple in chemical structure.
Superbugs can’t outsmart probiotics the way they outsmart antibi-
otics, which is great news when you consider the rapidly growing
accounts of antibiotic resistance: over 70 percent of all pathogenic
bacteria in hospitals are at least minimally resistant to antibiot-
ics.2 You’ll also learn in Chapter 3 how probiotics can assist in
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the treatment of infections. Probiotics are poised to become the

weapon of choice against infections of the future.
Most people think probiotics, the bacteria found in yogurt,
fermented foods, and supplements, are intended exclusively for
digestive health. It’s the myth that many authors, health profes-
sionals, and corporations perpetuate. And to be fair, it is likely
because they probably aren’t aware of the vast body of research
that shows the benefits of probiotics beyond the GI tract. But
that’s just the tip of the iceberg of what these micro-miracle work-
ers can do. Exciting new research reveals that healthy bacteria can
heal a whole host of health conditions, including allergies, arthri-
tis, celiac disease, depression, and brain disease, and can even help
inhibit cancer, HIV, and AIDS. We’ll discuss these conditions and
the probiotics that help them in Chapter 4: New Hope for Serious
Illnesses (except HIV and AIDs, which we’ll discuss in Chapter 3).
Currently, people are needlessly suffering from many health
conditions. That’s because they’re unaware of a critical piece of
the healing puzzle: microbial balance within the body. Without
addressing this foundation for health, their healing results may be
short-lived or unsuccessful. By taking the right strains of live pro-
biotic bacteria, in the right quantities and at the right time, a per-
son’s health can be transformed, increasing the body’s resistance
to future bouts with disease. Unfortunately, few people know
what the right strains, quantities, or timing should be. Instead,
most people take probiotics in an ad hoc manner and say they
didn’t work, but their lack of efficacy is a reflection of the mis-
use of probiotics. I’ll explain more about how to choose and take
probiotic supplements in Chapter 5: How to Select Probiotic Sup-
plements, or how to propagate them in the food you make in your
own kitchen in Chapter 6: Fall in Love with Fermented Foods.
Many corporations that manufacture yogurt, probiotic-
containing beverages, and supplements aren’t helping the situation
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What’s in It for You?
There are many benefits this book will offer you. You’ll discover:
1. the rampant myths about probiotics—and how to avoid falling

prey to them
2. why you should incorporate probiotics into your day-to-day life
3. the many research-proven health benefits of adding probiotics
to your life, from digestion to infections, and so much more
4. why you’ll want to make probiotics your “go to” natural
remedy for a wide variety of concerns
5. how to select the best probiotic supplement for you at this
time in your life
6. how your probiotic needs may change over your lifetime and
vary greatly from one person to another
7. that many probiotic-rich foods go well beyond yogurt, that
many yogurts aren’t the health foods the companies claim,
and that some are actually worse than doughnuts
8. how to add more probiotic-rich foods to your diet
9. how to make more probiotic-rich foods and why you’ll want to,
including delicious and nutritious probiotic-rich recipes to help
you get started
10. a new and delicious way of eating that you’ll want to continue
for your lifetime
Ultimately, if you implement the suggestions throughout this book,

you’ll experience greater health, reduced likelihood of infections, and
stronger immunity. If you’re like most of my clients, you’ll gain greater
energy, vitality, and quality of life. Perhaps most importantly, you’ll
gain a greater respect and appreciation for your body and the probi-
otic helpers it relies upon.
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either. Some companies claim that their products contain “live

cultures” when they do not. Many claim their products contain
“important prebiotics” when they are simply loaded with sugar,
which can aggravate health conditions, like they did in Anne’s
case. And commercials with “dancing” abdominal cartoon-style
molecules or fictitious names of bacteria (“BL Regularis,” for
example, which is a made-up name, albeit a trademarked one, and
not a real type of probiotic bacteria) only further the confusion
and misinformation. Those products that contain live bacterial
cultures rarely contain the many cultures needed for strong dis-
ease resistance and often don’t contain live cultures at all. You’ll
learn more about the many strains of beneficial bacteria in fer-
mented foods in Chapter 6.
How to Use This Book
S ome of my earliest nutrition studies indicated that intestinal

health was the key to vibrant health. Twenty-five years have
passed, and now scientists have validated this belief with volumes
of research. A tremendous opportunity awaits us as we incorpo-
rate a wide range of probiotics and probiotic-rich foods into our
diet and lifestyle to prevent and, in some cases, even reverse dis-
ease. Even in those twenty-five years we’ve come a long way from
believing that probiotics were essential for a healthy GI tract. It
is true that probiotics are essential to a healthy gut, but they are
also essential for a healthy brain, heart, immune system, and so
much more. They are critical to our health, yet they are still the
most overlooked part of a healthy lifestyle. I will share some of
the most overlooked secrets of great health in this book.
I have spent the last quarter-century as a health journal-
ist, author of sixteen books, and in earning advanced degrees
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in nutrition and health. During my research and writing I came

across study after study of the benefits of various probiotic bac-
teria. Intrigued, I collected them in a file folder that eventually
grew into a filing drawer full and, later, a cabinet full of the latest
research on these health-promoting bacteria.
I’ve translated the medical jargon and the hundreds of scien-
tific studies into real-life approaches you can use to improve your
health immediately. I will share some of the most exciting research
throughout The Probiotic Promise, but I have also included a sep-
arate appendix at the back of the book summarizing additional
essential research, The Cutting-Edge Research, for those who
want to delve deeper into the thought-provoking science behind
The Probiotic Promise.
This research is transforming our understanding of our bod-
ies, many health conditions, and even how to overcome these
health concerns. I believe this research is so important that it is
in the midst of revolutionizing our health care system from the
current medical way of treating disease to a more natural, har-
monious system of giving the body the tools it needs to overcome
illness and restore health. That might seem like semantics, but
it’s not. Many drugs simply suppress symptoms but never restore
health. Yet isn’t health what we’re all after? Remember that health
is not just the absence of symptoms; it is the restoration of vitality,
energy, and quality of life. And probiotics definitely play a role, as
they are the foundational components of a healthy body.
The Probiotic Promise is the culmination of this startling
research featuring the array of health benefits arising from these
helpful flora. Although most people simply take the probiotic sup-
plement their local health food store representative recommended
to them, this one-size-fits-all approach to popping probiotic pills
is really not that effective. There is no single strain of probiotic
bacteria that is a magic pill for every health condition. The more
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effective way to get results with probiotic supplements is to find

the scientifically proven strains of probiotics that are effective
for the health condition(s) you face. The best probiotic for aller-
gies is not the best probiotic for brain diseases, and the best ones
for boosting immunity against cancer are not the best ones for
depression, and so on.
Many people take an ad hoc approach to probiotics, expect-
ing that the one-supplement-fits-all approach will miraculously
cure them of whatever ails them. The Probiotic Promise will arm
you so as to ensure that you are getting the best strains of benefi-
cial bacteria for the specific health condition or conditions you are
experiencing. You’ll learn more about which strains of probiotics
and probiotic-rich foods are best for your conditions in Chapters
4 to 6.
It will also guide you in your selection of high-quality probi-
otic supplements, explain how to tell whether the cultures in your
yogurt are truly live (see the Yogurt Test in Chapter 5), and how
to ensure they remain intact through the GI tract. It’s important
that you are empowered to take charge of your life. So I have pre-
sented vital healing information in a practical, do-it-yourself for-
mat that’s easy to follow.
Supplements are only part of the equation; you can reap the
benefits of probiotics by incorporating more fermented foods into
your diet. I will also share the forgotten food-preservation tech-
niques our ancestors used for hundreds, even thousands of years.
Although these techniques were originally developed to preserve
food, they also offer the health benefit of increased numbers of
beneficial microbes of many different types. These probiotic-rich
foods and beverages are also known as fermented or cultured
foods. I will be using all three terms interchangeably throughout
The Probiotic Promise. These foods are part of our forgotten her-
itage, and our ancestors ate them in large quantities, contributing
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to their ability to preserve food for use during winter when they
couldn’t grow fresh vegetables and in scarce times. These tech-
niques are not archaic relics of a more primitive past; they turn
good foods into healing superfoods that help prevent and reverse
many kinds of diseases. You may be surprised to learn that fer-
menting these foods doesn’t just boost their healing abilities; the
fermentation process ramps up their nutritional value and makes
otherwise boring and bland foods taste delicious. What’s more,
these nutritious and even life-saving cultured foods are simple to
make at home and actually save time and make mealtimes easier,
contrary to what you may have heard. Most of these foods require
no special equipment.
Chapter 7 is devoted to recipes for some of my favorite deli-
cious, naturally fermented, health-supportive foods. There are rec-
ipes that can be included in every meal, such as Savory Dairy-Free
Greek-Style Yogurt, Curtis’s Chocolate Banana Pro Smoothie,
Soft and Creamy Dairy-Free Cheese, Fermented Green Tea (Kom-
bucha), Green Chili Hot Sauce, Roasted Red Pepper Soft Cheese,
Apple-Cabbage Kraut, Creamsicle Ice Cream, and many others.
Even if you have no interest in creating cultured foods, in this
book you’ll discover how readily available and affordable probi-
otics of many different varieties can help you overcome allergies,
arthritis, cancer, diabetes, and other serious health conditions.
Regardless your reason for reading The Probiotic Promise, I hope
to share my passion for probiotic therapy, an approach to health
that is almost unexplored and nothing less than miraculous.
And, as I mentioned earlier, this approach is about trans-
forming health from the inside out as opposed to simply slapping
a Band-Aid on a symptom or a condition. As an example, our
medical approach of using antibiotics to rampantly kill bacteria
in the body may work to kill an infection—although it may no
longer work now that bacteria are becoming resistant, which I’ll
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discuss in greater detail shortly. Probiotics, as the research shows,

frequently work as well as and sometimes better than antibiotics
when we already have an infectious disorder, but they are also an
integral part of our bodies and their makeup, so restoring them
helps to ensure our bodies function well, and we may avoid future
infections altogether.
Probiotics vs. Antibiotics
Y ou may be wondering how probiotics differ from antibiotics.

Probiotics literally mean “supports life,” whereas antibiotic
means “against life.” Within each of these words you’ll actually
find the method by which they work. Probiotics work in many
different ways, but all of them support health so your body will
be stronger to fight harmful pathogens. They primarily work by
strengthening the beneficial bacteria in your intestines and else-
where in your body. An increased number of beneficial microbes
can also sway the “intermediate” microbes to act as beneficial
microbes. Conversely, antibiotics indiscriminately kill microor-
ganisms, both beneficial and harmful. With that rampant killing
of microbes, harmful microbes can more readily settle and take
hold in the body, leaving us vulnerable to infections. That’s why
so many people complain of getting a yeast infection or other type
of infection or diarrhea and other uncomfortable symptoms after
a period of antibiotic use.
Antibiotics may be beneficial in some instances and have
saved many peoples’ lives; however, it is the current overuse and
misuse of them that is a serious problem. In this way they are
playing a role in causing pathogenic bacteria to overgrow, caus-
ing infection, or, worse, to strengthen and cause superbugs.
Moreover, the medical establishment’s chosen weapon against
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superbugs—antibiotics—are becoming less and less effec-

tive against these infections. That’s because the superbugs have
adapted to the genetic composition of the antibiotics—in essence,
they’re outsmarting them!
As Dr. Hiromi Shinya so aptly stated, “We cannot find our
way to health by trying to destroy whole categories of life.”3 Yet
that is exactly the approach we have taken with antibiotics. We
administer antibiotics whether we have a cold, flu, or some other
infection even though antibiotics don’t work on colds or flu, as
they are viral illnesses, not bacterial ones. Even if the infection is
bacterial, we indiscriminately kill beneficial bacteria that assist us
in eliminating infections along with the infection-causing bacteria
when we take antibiotics.
I’m not suggesting that we should eliminate antibiotics. As I
mentioned, they have saved many people’s lives; however, our cur-
rent use is dangerous and causing the development of superbugs
that pose a serious threat to our health. We’ll discuss antibiotics
and their use and misuse in greater detail in Chapter 3 along with
probiotic options to reduce the harmful side effects of antibiotic
drugs.
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Chapter 2
The Surprising Worlds

Within Your Body
“Life on earth is such a good story you cannot
afford to miss the beginning . . . beneath our super-
ficial differences we are all of us walking commu-
nities of bacteria. The world shimmers, a pointillist
landscape made up of tiny living beings.”
—Lynn Margulis, American biologist and professor,
University of Massachusetts, Amherst
Wes Battles Cancer Naturally
Wes, a sixty-two-year-old farmer, drove four hours each way to see

me, explaining he wanted a natural approach for the stomach cancer
he had recently been diagnosed with. As a soft-spoken gentleman,
Wes quickly became one of my favorite clients, although his chal-
lenging health circumstances meant we had to use a heavy-handed
approach. Stomach cancer is frequently terminal, so I knew we had to
use the best tools in the natural medicine arsenal.
15
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Wes Battles Cancer Naturally (continued)
He told me that the doctors gave him less than a year to live, some-
thing that always bothers me considering I’ve seen many people live
much longer than doctors predict. I too am one of these people, consid-
ering I wasn’t “supposed” to live beyond twenty-one. So I felt a kinship
with Wes and wanted to do everything I could to help him fight cancer.
I put Wes on a diet rich in anticancer foods like garlic, onions,
hempseeds, fish oils, leafy greens, legumes, beets, blackberries, broc-
coli, cabbage, tomatoes, and turmeric along with fermented foods
like sauerkraut, kimchi, vegan yogurt, and others. I knew from expe-
rience with a wide range of clients that these foods support the body
in restoring health, and I believed they could strengthen Wes so his
body was as strong as possible to fight cancer. I also asked him to
avoid sugar and alcohol, as many cancers feed on sugar.
I asked him to take a high-dose probiotic that included Bifidobac-
terium lactis, or what I call the “antitumor superhero”; Streptococcus
thermophilus, the gene genie; and Lactobacillus brevis, “the booster
of anticancer compounds,” as the latter had been shown to boost the
body’s production of anticancer compounds, known as interferon, in
research. I was aware that these probiotics had been effective against
cancer in research and hoped they would have the same outcome with
Wes. Additionally, the formula I selected also contained B. longum,
L. salivarius, L. rhamnosus, and L. plantarum, as these probiotics have
a history of aiding nausea and inflammation and help restore benefi-
cial bacterial imbalances in the body.
Because Wes needed a full program to support his fight against
cancer, I asked him to take an herbal formula known as Essiac, which
was originally used by the First Nations people of Canada as a natural
anticancer remedy and later passed down to a nurse who commercial-
ized the product. I added an enzyme that destroys many free radicals,
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The Surprising Worlds Within Your Body • 17
compounds that damage cells and can lead to cancer, and superox-
ide dismutase along with curcumin, which is an extract of the spice
turmeric and has demonstrated anticancer properties in research. To
help keep his energy strong so he could battle the cancer, I recom-
mended ginseng.
He came back to see me every month and made biweekly calls to
report on his progress, which for the first several months seemed non-
existent. Then he came to see me, grinning from ear to ear. His lat-
est scan had shown a significantly smaller tumor. It wasn’t gone, but
we were both thrilled to see improvement of any kind, considering
his prognosis. Wes continued to battle the cancer with all the natural
medicines I recommended along with the chemotherapy and radia-
tion treatments his medical doctor prescribed. He fought long and
hard, and finally, after about thirteen months, he came to see me and
shared that his MD didn’t know how it was possible, but there was no
sign of the tumor. I couldn’t have been happier. Although I wish this
was the case for every person with terminal cancer, unfortunately it
isn’t. But I rejoiced that Wes was alive and well. He was worn out from
the battle, but he won his war on cancer.
The Landscape of Tiny Living Beings
Y ou may believe that you are a collection of organs, bones,

and tissues and that you are the single unifying conscious-
ness between all of these body parts. But you are so much more
than that and perhaps more than you are even aware of. Your
body is the landscape upon which approximately 100 trillion bac-
teria live. Your body actually contains more bacteria than human
cells. The average person has 100 trillion bacteria and between
50 to 100 trillion human cells. That may sound scary but without
bacteria you could not exist—you need them to live.
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For your hospitality in sharing your life and body with these
beneficial bacteria, they contribute to the many aspects of your
health and your survival. They fight disease for you, ensure the
digestion of your food, manufacture nutrients that you need to
form healthy cells and tissues, and kill nasty intruders that intend
you harm. They attempt to reduce or eliminate any pain you may
experience and even regulate the production of compounds in
your body that stabilize your mood so you feel as good as possible
and be free of anxiety or depression.
Making friends with these microscopic inhabitants within
and encouraging their survival is the key to your great health and
resistance to disease. As we learn more and more about probi-
otics we discover that disease or ill health tends to strike when
we, knowingly or unknowingly, do things that upset our body’s
natural balance of bacteria. And although eating some yogurt
daily may be a single step in the right direction, it is only one
step. What’s more, depending on the yogurt you choose, it might
actually do more harm than good, but I’m getting ahead of myself
here. I’ll explain more momentarily.
Once you understand some of the cast of bacteria upon which
your health depends you will realize that one of the greatest ways
to transform your health is to encourage certain microorganisms
to thrive within your body. How can you do that? Keep reading
and you’ll soon learn the many ways to support the beneficial
bacteria within your body so they will repay you with the great
health you deserve. Later in this chapter and throughout the next
few chapters of The Probiotic Promise I’ll introduce the cast of
bacteria in detail and explain their many functions in your body
as well as the exciting research that is demonstrating their effec-
tiveness against so many different health conditions.
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The Good, the Bad, and the Undetermined
Perhaps you’ve heard that there are harmful bacteria in your intes-
tines. If so, you’ve heard right. You may also have heard about
good bacteria being at war with the harmful ones to keep them in
check. Although this is somewhat true, it is not actually the whole
story. Dr. Hiromi Shinya, MD, a gastroenterologist with over fifty
years’ experience studying intestinal bacteria, diet, and the link
between them, found that the intestinal bacteria go beyond the
concept of good vs. evil. He discovered that
The proportion of bacteria in our intestines is approximately

20 percent beneficial bacteria, 30 percent harmful bacteria,
with the remaining 50 percent being intermediate bacteria.
The key bacteria that contribute to the control of the intestinal
environment are the intermediate bacteria. This is so because,
when the proportion of harmful bacteria increases as the result
of irregular meals and other bad eating habits, intermediate
bacteria are drawn into the domain of harmful bacteria and
the majority of intestinal bacteria act as harmful bacteria,
decomposing undigested foods and generating toxic gas.1
Essentially, it is like the intermediate bacteria in our intestines

are subject to peer pressure from the beneficial or harmful bacte-
ria, and our food choices affect them even further. Although this
may sound scary, it is actually empowering. It means that we have
a significant amount of control over our health. It means not only
that our dietary and lifestyle choices can dramatically increase
the 20 percent of beneficial bacteria we have in our intestines but
also that these choices can help sway the intermediate bacteria to
our side. Dr. Shinya describes these intermediate bacteria as the
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“swing voters,” as they are undecided as to join the camp of good

or evil.
When it comes to the intestines, what happens there plays a
significant role in the health of your whole body. So getting the
“swing voter” bacteria on the side of the good bacteria while at
the same time increasing the numbers of the healthy bacteria can
mean the difference between great health or poor health. Some
health conditions caused by gluten intolerance, including celiac
disease or gluten sensitivity, can actually give the harmful patho-
gens advantages and shift the intestines’ conditions in their favor,
which can lead to bloating or even serious intestinal conditions
beyond the original one. Later I’ll share more information on how
your intestinal health plays a role in determining the health of
your whole body. I recall one of my earliest nutrition textbooks,
almost twenty-five years ago, which was written by a wise man
and health pioneer, Dr. Bernard Jensen, who wrote about the
importance of the intestines to overall health. He was obviously
ahead of his time, and science is now discovering that what he
said was true. In my two and a half decades of experience work-
ing with thousands of clients I can say with confidence that intes-
tinal health is the secret to overall health and wellness.
Your intestines are not the only place in the body where pro-
biotics reside. Let’s explore the bacterial landscape further.
Our Internal Ecosystems
You may think that you are only you. After all, what else could you
be? But in the same way that scientists have been busy cataloging
DNA in the Human Genome Project, other scientists are busy cat-
aloging the many bacteria that live on or within the human body
in the Human Microbiome Project (HMP). They found that each
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human being has a collection of ecosystems in various parts of his

or her body. We have ecosystems in our intestines, in our mouth,
on our tongue, on our teeth, on the front of our knees, on the back
of our knees, on our nose, on our wrists, on our left hand, on our
right hand, and on and on. You get the picture.
Scientists refer to the microbiome as the communities of
microorganisms that inhabit your skin, mouth, gut, and other
parts of your body.2 Although the research to catalog the micro-
organisms on humans is ongoing, so far scientists have discovered
that a person’s left hand varies significantly from her right hand;
only 17 percent of the bacteria on a person’s left and right hands
will be similar.3 And your right hand likely differs significantly
from mine. We know from experience that our fingerprints differ
from every other human on the planet; we are also learning that no
two microbiomes are the same. The collection of bacteria inhabit-
ing our body is a product of our life experience and unique to us.
Scientists working on the HMP are exploring the ecosystems
within our bodies in five sites on the human body, including nasal
passages, oral cavities, skin, gastrointestinal tract, and urogen-
ital tract.4 Although many other ecosystems exist, they are cur-
rently focusing their efforts to catalog the microbes in these areas.
With trillions of bacteria residing in our bodies, the magnitude
of their project is vast. Only a matter of years ago we considered
the Human Genome Project to catalog human DNA to be one of
the greatest scientific achievements of our time. From the sheer
amount of cataloging necessary to complete the Human Microbi-
ome Project, it will surpass the magnitude of the Human Genome
Project. At this point bacteria isolated in the HMP are not being
studied for their health-promoting or health-destroying charac-
teristics, just for whether they appear to be “normal” between
different people. Over time their focus may shift, but for now
developing a catalog of the many different types of microbes that
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The New York Times recently reported on the microbiome from dif-
ferent journalists’ perspectives. My favorite piece was “Some of My
Best Friends Are Germs,” in which Michael Pollan, best-selling author
of The Omnivore’s Dilemma, described his life: “I can tell you the
exact date that I began to think of myself in the first-person plural—
as a superorganism, that is, rather than a plain old individual human
being.” He proceeded to share his experience of getting his microbi-
ome sequenced by the BioFrontiers Institute at the University of Col-
orado, Boulder. It wasn’t the part about the microbiome sequencing
that fascinated me, although it was fascinating in its own right; it was
his recognition that the new science that our bodies contain countless
bacteria was not something to be feared as disgusting but rather to
be exalted because we are so much more miraculous than we ever
dreamed possible, that we are not simply individuals but rather whole
ecosystems and that countless other living beings rely on us and
depend on us for their very existence—and that we depend and rely
on them as well for ours. This realization is exciting and enormous.
inhabit our bodies offers insight to our bodies we have not yet
explored. This will lead to a greater understanding of our bodies
and how they interact with the larger world as well as insights
into how to restore balance and overcome illness. I can’t wait to
see what these scientists continue to discover, as I’m sure it holds
huge promise for the future of healing.
What’s All the Fuss About Gut Health Anyway?
W hat happens in your gut plays a significant role in deter-

mining the health of your whole body. Your gut plays a
critical role in the health of your brain, joints, respiratory system,
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and much more. It is a factor in whether you’ll experience aller-

gies or have a healthy immune system. Although more and more
people are talking about gut health, it’s usually not in the context
of our health beyond the gut. But there is good reason to start
considering gut health as a key factor in maintaining or restoring
great health throughout your body.
Your body contains trillions of microorganisms. Although
microorganisms exist throughout the body, they are primarily sta-
tioned in the intestines. Over 1 trillion bacteria made up of an
estimated one thousand different species reside in your intestines.5
The microbes in your body weigh an estimated two pounds.
The presence of beneficial bacteria in the gut are integral to
the health of your GI tract, which in turn plays a significant role
in determining the health of your whole body, from the brain in
our head down to the smallest joints in our toes. As you learned
in the last chapter, it is essential to have sufficient probiotic bacte-
ria in the intestines not only to perform their many functions but
also to sway the intermediate bacteria to act as beneficial bacteria.
Probiotics aid digestion, ensure the proper absorption of essen-
tial nutrients, eliminate waste products from the intestines, aid
the manufacture of critical vitamins, control harmful bacteria and
other microbe populations in the body, quell inflammation, reg-
ulate the immune system, metabolize excess cholesterol, and per-
form other necessary functions.
When it comes to quelling inflammation in the body and
regulating the immune system, probiotics truly are superstars.
Conversely, insufficient probiotics or excessive harmful microbes
in the intestines can create inflammation and result in an unbal-
anced immune system, as is especially the case with autoimmune
diseases. Research shows that probiotic bacteria are far more
intelligent than we may have realized. They can recognize the
disease-causing molecular patterns of harmful microbes and
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respond by secreting proteins that destroy the harmful microbes.6

The beneficial probiotics also secrete anti-inflammatory com-
pounds that affect the walls of the intestines, which helps to reg-
ulate the immune system and prevent overactive responses to the
environment, as in the case of allergies, or to the body’s own tis-
sues, as in the case of autoimmune disorders.
So how do you know that your bowel flora are out of bal-
ance? Stool samples taken by doctors or laboratories don’t mea-
sure probiotics, but they can measure specific harmful infectious
bacteria and yeasts that may be present in your intestines. Typi-
cally, however, a doctor may suspect a specific infection, perhaps
E. coli, and he or she will order a lab test to determine whether
you have that infection. The lab doesn’t screen for all possible
harmful microbes in a single stool sample—that’s just not possi-
ble. So although these types of tests are definitely helpful in deter-
mining certain types of infections, keep in mind that they present
limited information. Of course, if you suspect an intestinal infec-
tion, I highly recommend working with a physician to obtain rel-
evant laboratory tests to help you assess what’s happening. The
Resources section on page 241 of this book identifies some diag-
nostic tests that may help your physician determine underlying
factors that may be affecting your health.
An imbalance of harmful bacteria to beneficial probiotics in
the intestines tends to cause uncomfortable symptoms, so assess-
ing these symptoms can be helpful in determining whether you
have an underlying imbalance. Of course, it’s not fool-proof, so it
should only be considered a general guide.
Some of the signs of an intestinal overgrowth of harmful bac-
teria or yeasts include:7
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abdominal pain or cramping

acid reflux and heartburn
acne
allergies and food sensitivities
anxiety
any disorder of the digestive tract
autoimmune disorders (rheumatoid arthritis, lupus,
Hashimoto’s thyroiditis, fibromyalgia, etc.)
back pain
bad breath, gum disease, and dental problems
belching
bloating
chronic fatigue
constipation
diarrhea
difficulty losing weight
diverticulitis/diverticulosis
eczema or psoriasis
fibromyalgia
flatulence
high cholesterol
indigestion
irritable bowel syndrome
joint inflammation and stiffness
nausea
poor digestion
poor sleep
sinus infections
sugar cravings
yeast infections or vaginitis
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This list is by no means exhaustive. Many different seem-

ingly unrelated health conditions can be linked to poor bowel
health. Constipation or fewer than one bowel movement daily is
linked to disease. The medical journal Lancet published a study
in which scientists found a link between poor intestinal health
and breast disease.8 Women who had daily bowel movements
had fewer incidences of breast disease than those who didn’t, and
women who had two or fewer bowel movements weekly had four
times the likelihood of breast disease. Additional research in the
American Journal of Public Health found an increased incidence
of breast cancer among women who had infrequent bowel move-
ments, hard stools, or constipation.9 In the next two chapters
you’ll discover many other health problems linked to poor intes-
tinal health or overgrowth of harmful intestinal microbes and/
or a deficiency in probiotic bacteria and, more importantly, how
probiotics are showing great promise as a preventative measure
and therapeutic aid.
Candida—The Silent Epidemic
T here are many kinds of opportunistic infections that can

inhabit our intestines. One of the most common is known
as Candida albicans, which is a type of fungus but is commonly
referred to as a yeast infection. Jacob Teitelbaum, MD, author of
From Fatigued to Fantastic, found that yeast overgrowth is linked
to an average weight gain of 32.5 pounds per person.10 And,
according to some estimates, at least 15 million women suffer
from candidiasis, the condition caused by an overgrowth of the
fungus Candida. But Candida really doesn’t discriminate based
on gender; men are vulnerable to its effects as well. The following
list notes some of the most common symptoms of candidiasis.
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Common Symptoms of Candida11

General—chronic fatigue, sweet cravings, weight gain, skin condi-
tions (acne, eczema, psoriasis)
Gastrointestinal system—thrush, bloating, gas, intestinal cramps,
rectal itching, alternating diarrhea and constipation
Genitourinary system—vaginal yeast infections, frequent bladder
infections
Hormonal system—menstrual irregularities, PMS, menopausal
symptoms, fibroids, endometriosis
Nervous system—depression, irritability, trouble concentrating,
brain fog
Immune system—allergies, chemical sensitivities, lowered resis-
tance to infections, arthritis
There are at least 150 species of fungi that are collectively

known as Candida, but Candida albicans is one of the most
frequently overgrown. It releases over eighty known toxins that
weaken the body’s defenses and cause the gut’s membranes to
become increasingly permeable, which allows undigested pro-
tein molecules to pass across intestinal walls and absorb into
the bloodstream. A host of different health conditions, including
allergies, food and chemical sensitivities, fibromyalgia, rheuma-
toid arthritis, and many other diseases, can result. I’ll further dis-
cuss this condition, known as leaky gut syndrome, momentarily.
What causes the overgrowth of Candida or other microbes in
the intestines? There are many factors, including:
• Alcohol intake (wine, beer, liquor): Many harmful microbes feed

on the alcohol and sugars found in these beverages, which can
lead to an overgrowth of harmful microbes. Beer is especially
an issue because of its maltose content. Maltose is a sugar that
feeds yeasts and some bacteria.
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• Antacid use: Using commercial antacids can actually deplete your

body’s hydrochloric acid production (more on this below), which
works as the body’s first line of defense against many harmful
microbes, giving them an opportunity to take hold in the body.
• Antibiotic use: Antibiotics destroy many harmful bacteria and
beneficial ones alike, giving the harmful ones, especially those
that have developed antibiotic resistance, an opportunity to
overgrow.
• Birth control pills: Birth control pills are comprised of the hor-
mone estrogen. This synthetic form of estrogen has been shown
to promote the growth of fungi and affect intestinal bacteria.12
• Blood sugar imbalances: When blood sugar rises, it feeds harmful
microbes. When blood sugar falls, we tend to crave sweets and
refined carbohydrates that also feed harmful microbes, thereby
causing beneficial bacteria in the gut to decline and the harmful
ones to take hold.
• Chlorinated water consumption: Chlorine kills bacteria in our
municipal water systems, but it also kills beneficial gut flora.
Most tap water contains chlorine.
• Consumption of foods that contain antibiotics and synthetic
hormones (nonorganic chicken, dairy products, and meat).
• Diabetes: Diabetes is linked to high blood sugar levels, which
can allow pathogenic organisms to grow unchecked and make it
more difficult to contain infections.
• Excessive sugar intake: Harmful, infectious microbes feed on
sugar, giving them an opportunity to propagate at the expense
of your health.
• Hypothyroid function: A low thyroid function can be a factor in
compromising digestion and the immune system, and this can
cause a reduction in probiotics and an increase in harmful bacte-
ria and fungi.
• Immunosuppressive drugs (steroids, cortisone, etc.): These drugs
not only interfere with your body’s immune system that would
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normally fight off pathogenic microbes but also cause imbal-

anced blood sugar levels that give these harmful microbes an
opportunity to proliferate.
• Insufficient hydrochloric acid production: Hydrochloric acid
is naturally produced by the stomach and acts as one of the
first lines of defense against harmful microbes like those
that cause food poisoning. Insufficient hydrochloric acid also
causes incomplete digestion, which can result in the fermentation
of carbs, and this feeds many pathogenic bacteria and
fungi. Medications that lower stomach acid can also contribute
to the problem.
• Mercury amalgam dental fillings: The silver fillings in your mouth
are made up of at least 50 percent mercury, which is largely
released as vapors into your body. Mercury kills beneficial
bacteria, thereby allowing harmful microbes to take hold.
• Multiple sexual partners or sex with an infected person: Some
infectious diseases, including yeast infections, can be spread
through sexual contact.
• Nutritional deficiencies: Dietary deficiencies of vitamins, miner-
als, amino acids, and essential fatty acids aid harmful microbial
overgrowth. Without these nutrients, the body’s immunity may
be compromised.
• Poor diet: A diet high in sugars and refined carbohydrates
(think pastries, cookies, cakes, doughnuts, white bread, and
pasta) feed harmful microbes, giving them an opportunity to
take hold.
• Recreational drug use: Many drugs damage the digestive tract
and kill beneficial probiotic bacteria.
• Stress, particularly ongoing, chronic stress: Stress causes the
adrenal glands, two triangular-shaped glands that sit atop the
kidneys, to release the hormone cortisol, which, over time, can
depress the immune system and cause a rise in blood sugar, the
latter of which feeds harmful microbes.
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• Toxic exposures: In addition to mercury, other toxic metals can

kill beneficial bacteria, allowing harmful microbes to take hold.
Many toxins from plastics, known as xenoestrogens, also act like
potent estrogens in the body and can promote the growth of
harmful bacteria and fungi in the intestines.
• Weakened immunity: A compromised immune system can
allow harmful microbes to grow in the body without the normal
immune response. Conversely, an imbalanced ratio of harmful to
beneficial bacteria in the intestines can also weaken immunity.13
Candida, and possibly other harmful microbes, also produces

hormone-like substances that interfere with normal hormone pro-
duction. These hormone-like substances can disrupt the body’s
normal hormone balance, especially in women. Additionally,
studies suggest that Candida overgrowth is likely an underlying
factor in some allergic reactions and for the increase in allergies
over the past few decades.14
By now you may have realized that such a discussion in a
book on probiotics and fermented foods must mean they can
help—and you’d be right. Restoring healthy gut balance with
probiotic-rich foods along with high-quality supplements can help
destroy Candida and reduce any negative symptoms associated
with it. Candida can really only take hold if we have an intestinal
bacterial imbalance in the first place, so restoring the balance is
the first (and best) step toward getting Candida under control.
Do You Have the Guts for Great Health?
B efore we can experience great overall health we must restore

GI health to reduce inflammation in the body, now linked to
almost every chronic health condition ranging from arthritis to
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cancer, and to ensure healthy immunity to disease. To understand

the gut link to inflammation throughout the body, it will be help-
ful to first take a brief tour of the gastrointestinal system.
Your Gastrointestinal System
The digestion process is actually transformative, yet most people

never give it a second thought until some uncomfortable symp-
tom occurs. The food you eat contains protein, carbs, and fats, all
of which need to be broken down into amino acids, sugars, and
fatty acids, respectively. These are some of the building blocks of
every cell, tissue, and organ in your body. Ideally the food you
eat also contains vitamins, minerals, and many other components
such as enzymes, phytonutrients, and probiotics. I still regularly
hear someone state that “vitamins aren’t necessary,” but actually
they are. The Oxford Dictionary definition of vitamin is “any of
a group of organic compounds which are essential for normal
growth and nutrition and are required in small quantities in the
diet because they cannot be synthesized by the body.”15 Minerals
are the inorganic substances found in food that are essential to
the functioning of the body, such as calcium, magnesium, iron,
and others.
The GI system comprises many organs, including the mouth,
salivary glands located in the mouth, stomach, small intestine,
large intestine, liver, gall bladder, pancreas, and others, but these
are the main ones we’ll discuss. The average person’s GI tract is
about twenty feet long, processes approximately twenty-five tons
of food over a person’s lifetime, and serves many other functions
in our body.
When you eat food, digestion immediately begins in your
mouth through the act of chewing. While you are busy chewing to
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break down the food, your salivary glands begin to secrete diges-
tive juices full of enzymes that further break down the food, par-
ticularly starches and sugars. If you are busy working, driving,
or engaged in conversation during mealtimes and not adequately
chewing your food, you’re actually minimizing a critical step in
digestion, both because food won’t be broken down sufficiently
and because it won’t adequately mix with salivary enzymes.
Once you swallow the food it passes down through a tube
known as the esophagus until it reaches the stomach. In the stom-
ach the food sits for about twenty to thirty minutes, mixing with
any enzymes within the food (uncooked foods only) and with the
salivary enzymes, which further break down the food. At that
point the food, particularly ones high in protein, sustain an acid
bath as they mix with hydrochloric acid secreted by the stomach.
The food then passes into the small intestines, where nutri-
ents are absorbed through villi in the intestinal wall and pass
directly into the bloodstream. Villi are fingerlike protrusions that
help absorb nutrients from food more efficiently. Water and essen-
tial nutrients are extracted, allowing these nutrients to absorb
through the walls of the intestines directly into the bloodstream,
where they will travel to the places they are most needed. For
example, calcium frequently travels through the intestinal walls
into the blood and then to the bones, muscles, nerves, or other
parts of our body that need calcium to function properly.
Our bodies depend on many vitamins and minerals that are
necessary as the building blocks of cells. A single nutrient defi-
ciency can cause a host of problems in the body. That is one of
the reasons why maintaining healthy small intestines is critical for
good health. I’ll explain other reasons momentarily.
The liver, which sits below your lower ribcage on the right
side of your body, produces a greenish-colored substance called
bile and sends it to the gallbladder for storage and secretion as
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needed to assist with breaking down fatty foods. The gallbladder

secretes this bile, which starts the contractions of the intestines to
push any waste matter left after the water and nutrients have been
extracted from food out of your large intestines.
Now consider that the Standard American Diet, deservedly
also called SAD, is deficient in vitamins, minerals, other plant
nutrients, water, and fiber. It is also high in sugar, artificial chem-
icals and preservatives, and inflammation-causing fats as well as
having a host of other nutrition issues. This diet wreaks havoc
on the intestinal walls by the fingerlike villi protruding from the
gut wall. Not only do the damaged villi become less capable of
absorbing nutrients from our food and supplements; they can also
become inflamed from the damage and can even change shape
over time, which further affects their ability to perform their
nutrient-extraction responsibilities.
Damaged and inflamed intestinal walls lead to an upset in
the normal balance of beneficial to pathogenic microbes, which is
called dysbiosis. This imbalance can further allow harmful bac-
teria and yeasts to multiply, causing a host of negative symptoms
depending on the type of infections present. Dysbiosis can cause
increased permeability of the intestinal walls, making it easier for
harmful microbes to hijack the nutrient-absorption process and
instead allow waste products and pathogenic microbes direct
access to the bloodstream.
Although medical scientists continue to search for the cause or
causes of autoimmune disorders—those in which the body attacks
its own tissue—of which there are over eighty, including condi-
tions such as rheumatoid arthritis, celiac disease, lupus, and mul-
tiple sclerosis, I believe dysbiosis is one of the primary causes of
autoimmune diseases and a range of other illnesses.16 I also believe
that dysbiosis is an underlying factor for many other health con-
ditions. Reinstating a healthy diet, healing the gut, and restoring
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a healthy balance of beneficial-to-pathogenic microbes is essential

in addressing most illnesses. Restoring beneficial microbes helps
to defend our bodies against harmful bacteria, viruses, yeasts,
parasites, inflammatory disorders, and even the damaging effects
of drugs like antibiotics.
The Gut-Inflammation Connection
M ore and more research shows that inflammation is a root

cause of most diseases and is frequently the result of exces-
sive numbers of harmful microbes and insufficient numbers of pro-
biotic microbes in the intestines. When this happens you may be
experiencing silent inflammation without even realizing it. Worse
than that, it may be stealing your health without your awareness.
An increasing amount of research links inflammation to fibromy-
algia, chronic fatigue, arthritis, cancer, heart disease, diabetes,
obesity, and many other health concerns.17 Yet few people ever
consider their gut health as a causal factor in these serious and
debilitating health conditions. More often people assume that
some of these illnesses are simply the signs of aging. But even
some of the signs of aging that we consider inevitable may actu-
ally be the result of “wear and tear” from our poor eating habits
and lifestyle patterns over a lifetime or from the changes in bacte-
ria in our gut over time.
Research shows that aging is linked to marked reductions of
several important probiotic species, especially the Bifidobacteria
and Bacteroides.18 A reduction in these beneficial bacteria can set
the stage for improper immune sensing by the lymphoid tissue in
the gut, also known as gut-associated lymphoid tissue (GALT),
which leads to increased inflammation and intestinal permeability,
frequently referred to as “leaky gut syndrome.” When this happens
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the body responds by increasing the production of many inflam-

matory proteins that keep not only the gut inflamed but can also
cause inflammation that can spread anywhere in the body.19 So you
could experience aches and pains in your fingers or perhaps your
knees, and you may not realize it could stem from your intestines.
Your body may be able to deal with the inflammation in
the short term, but when the inflammation reaches a sufficient
level many disease conditions may result, including heart disease,
liver or kidney dysfunction, autoimmune conditions, neurological
diseases, obesity, insulin resistance, type 2 diabetes, and many
infectious diseases. Well-known vascular and cancer surgeon Dr.
Leonard Smith adds that “it is interesting to note that HIV and
aging share cellular immunologic similarities.”20 And, accord-
ing to new research that I’ll share in the next chapter, the body’s
microbial imbalance sets the stage for the symptoms of aging and
vulnerability to diseases like HIV.
Sufferers of serious illnesses are not the only ones who may be
experiencing low-grade inflammation and imbalanced intestinal
flora thanks to our modern lifestyles, with little fresh food and
an abundance of sugar-loaded, additive-filled, and overprocessed
foods. Additionally, our high animal-protein diets, with few plant-
based foods, can further imbalance our gut flora and lead to sub-
clinical inflammation devoid of symptoms. Then add a course or
two of antibiotics, birth control pills, over-the-counter pain med-
ications, or other drugs that further damage the microbiome, and
you are left vulnerable to infections and other health concerns.
If you suspect that your intestinal flora are unbalanced, you
may be wondering what you can do to kill harmful pathogenic
microbes in the intestines, replenish the probiotics, heal damage
to the intestinal walls, and quell inflammation that starts in the
intestines. Many of the conditions linked to gut bacterial imbal-
ances and excessive intestinal permeability can be corrected with
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The Leaky Gut Link
Some members of the medical community are reluctant to recognize

that an increased number of pathogenic bacteria and insufficient ben-
eficial microbes can lead to increased permeability of the intestines,
also known as leaky gut syndrome. Leaky gut is a condition in which
the intestinal walls become increasingly permeable, allowing intestinal
contents such as bacteria, viruses, toxins, food particles, or intestinal
waste to travel across the wall to the bloodstream and making us vul-
nerable to inflammation, immune conditions, and many other health
problems. But the evidence that leaky gut syndrome is a factor in
many illnesses, particularly in immune conditions, is mounting.21 Some
of the symptoms of a leaky gut include bloating, cramps, fatigue, food
sensitivities, flushing, achy joints, headache, and rashes. It can result
in celiac disease, Crohn’s disease, allergies, inflammatory bowel dis-
ease, ulcerative colitis, irritable bowel syndrome, arthritis, psoriasis,
eczema, and asthma. Because it can give viruses access to the blood,
it may set the stage for viral conditions like viral hepatitis and even
HIV. It has also been linked to Alzheimer’s disease.22 Recent research
in the Journal of Alzheimer’s Disease and PLoS One found that the
amyloid plaque formation in the brains of Alzheimer’s victims is actu-
ally an antimicrobial compound made by the brain to fight viruses like
the herpes simplex 1 and others.23
some dietary improvements, the regular addition of fermented

foods, probiotic supplementation, and some other tweaks that
restore our gut to a healthier state.
Eating more fermented foods and taking quality probi-
otic supplements are excellent ways to help restore the probi-
otic balance in our intestines. But as you’ll learn in Chapter
6, not all fermented foods are created equally. Actually, our
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“go to” probiotic-rich food, yogurt, is surprisingly one of the

lesser probiotic-rich foods. It’s still a good choice when the cul-
tures are alive, but you may be surprised to learn that there are
many other fermented foods that are superior to yogurt at restor-
ing gut health. Let’s look a bit closer at how your diet plays a crit-
ical role in determining your overall health.
You Are What You Eat
T he adage “you are what you eat” might never have been
truer. According to new research your health may be deter-
mined by what you eat and what microorganisms come along for
the ride. Although it may seem fairly obvious that a high-sugar
diet would feed harmful disease-causing microbes that may reside
in your intestines, it may surprise you to learn that other aspects
of your regular diet may affect your gut health—like how much
animal protein you eat. A new Harvard University study published
in the journal Nature found that diet rapidly alters the micro
organisms residing in the gut.24 And if you eat a diet rich in meat
or dairy products, you might not be happy with their findings. It
has long been known that diet influences the type and activity of
the trillion microorganisms residing in the human gut, but Har-
vard scientists found that even what we eat in the short term can
have drastic effects on the type and numbers of microbes in our
gut and their capacity to increase inflammation in the gastrointes-
tinal tract.
The scientists discovered that microbes found in the food
itself, including bacteria, fungi, and viruses, quickly colonized the
gut. And, perhaps most notably, they discovered that an animal-
based diet caused the growth of microorganisms that are capable
of triggering inflammatory bowel disease within only two days of
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eating these foods. Still further research has linked inflammation-

causing microbes to serious chronic diseases, meaning that the
Harvard study has potentially far-reaching implications for dis-
ease prevention and treatment.
The scientists put volunteers on a meat-and-cheese diet, then
switched them to a fiber-rich, plant-based diet to track the effect
on intestinal microbes. They ate a breakfast of eggs and bacon, a
lunch of ribs and briskets, and salami, prosciutto, and assorted
cheeses for dinner, along with pork rind snacks. After a break
from eating this diet, the volunteers ate a plant-based diet of gra-
nola for breakfast; jasmine rice, cooked onions, tomatoes, squash,
garlic, peas, and lentils for lunch; and a similar dinner, with
bananas and mangoes for snacks.
The scientists analyzed the volunteers’ microbes before,
during, and after each meal. The effects of the meat and cheese
were immediate. The abundance of bacteria shifted about a day
after the food hit the gut. After three days on either diet the bacte-
ria in the gut also changed their behavior.
Lead scientist Lawrence David, PhD, admits that the meat-
and-cheese diet used in his experiments was extreme; however,
such an extreme diet helps to paint a clear picture of the outcome
of a diet heavy in meat and cheese—and frankly, this is a typical
diet for many people who use high-protein diets to lose weight or
those eating the SAD. This high animal-protein diet clearly demon-
strates the microbial impact of animal protein–rich diets. Dr. David
said in an interview with NPR, an online journal, “I love meat . . .
but I will say that I definitely feel a lot more guilty ordering a ham-
burger . . . since doing this work.”25 He also indicates that the study
unlocks a potentially new avenue for treating intestinal disease. I
would add that it likely unlocks ways to treat other inflammatory
diseases in the body because heart disease, diabetes, arthritis, and
even cancer have been linked to inflammation in the body.
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What does this mean to you? Well, if you want to restore

your gut and overall health, you may want to reconsider reaching
for that bacon-wrapped sausage, cheese platter, or prime rib. Does
that mean you have to become a vegan? Of course not—unless
you want to. It means that heavy meat eaters would likely fare
much better if they reduced their animal protein intake in favor of
more plant-based options.
Few people even realize that there are many excellent plant-
based sources of protein, so I shared my list here to help you make
the switch.
Top Meat-Free Sources of Protein
High-protein diets like Atkins and South Beach have left many
people thinking that animal products are the only options from
which to get sufficient protein. That is simply not true. Most
people eat excessive amounts of protein from these sources that,
in addition to throwing off the delicate microbial balance in your
gut, create high levels of acidity for their kidneys to address. Con-
sider that our much thinner and healthier ancestors ate only about
5 percent of their caloric intake as animal protein, whereas we eat
40 percent of our calories as animal protein—that’s a whopping
248 pounds of meat per person every year in the United States.
If you’re looking to cut back on your meat, here are some
vegan sources of protein you can include in your meals:
avocado
coconut
legumes, such as kidney beans, black beans, navy beans,
pinto beans, Romano beans, chickpeas, soybeans,
edamame (green soybeans)
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nuts (preferably raw, unsalted), including almonds, Brazil nuts,

cashews, macadamia nuts, pecans, pistachios, and walnuts
(for my delicious probiotic-rich Savory Dairy-Free Greek-Style
Yogurt, see page 188)
quinoa
seeds, such as chia seeds, flaxseeds, hemp seeds, pumpkin seeds,
sunflower seeds, and sesame seeds
soy products (organic only, as soy is heavily genetically modified),
such as tofu, miso, and tempeh (for more on fermented soy
foods, see Chapter 5)
dairy alternatives, including almond milk, coconut milk, hemp seed
milk, and soy milk
You may notice that protein powders are not on the list.
Although there are many excellent protein powders, there are also
a significant number that are heavily processed, sugar-laden, or
contain neurotoxic monosodium glutamate in one of its many
guises, particularly as protein “isolates.” If you are using protein
powder, I recommend a high-quality hemp seed or pumpkin seed
protein powder devoid of sweeteners and additives. Alternatively,
add ground pumpkin, chia, flax, sunflower, or other types of seed
to your smoothie as a great way to add protein, essential fats, and
fiber to your diet. It’s also a great way to feed beneficial microbes
so they’ll help strengthen your health against disease.
Meat is not the only food that causes a rapid change in the
intestinal microbial environment. Research presented in the jour-
nal Anaerobe found that healthy adults who ate two apples daily
for two weeks had significant changes in their number of probiot-
ics in the stool, an indicator of the number of probiotics in the gut.
The researchers found that after seven days of apple consumption
the number of Bifidobacteria increased, and the number remained
increased when the researchers reassessed the stool samples on day
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fourteen. They also found that the numbers of other probiotics like
Lactobacillus and Enterococcus tended to increase. Keep in mind
that no probiotics were actually administered in this study, so the
increase in probiotics was based on existing probiotics in the gut
proliferating. The scientists attribute the increase in microbes to
the unique type of fiber found in apples, called pectin, as well as
other apple components that still require research. Additionally,
they found that the numbers of harmful pathogenic bacteria, such
as E. coli and Clostridium perfringens, did not increase. In fact,
the latter actually decreased, without any administration of anti-
bacterial drugs or remedies. Simply adding apples to participants’
diet was sufficient to reduce the harmful bacterial colonies. 26
Build a Better Biome
B uilding a better microbiome in your body is not only one of

the best ways to prevent health problems; it’s also an excel-
lent way to restore optimal health. The first step in building a
healthier microbial balance is to improve your digestion. Here are
some natural ways to improve your digestion, address harmful
microbial infections, and swing the balance in favor of beneficial
microbes.
Staying Regular for Great Health
Bowel health is not exactly what you would call a water cooler
topic of conversation. Waste elimination is a private matter and
often a private struggle for many people. Professional opinions
vary on how many bowel movements an adult should have, rang-
ing from three a day to three a week. I believe if you are not having
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Strategies for Better Digestion
Here are some simple strategies to improve your digestion—and

remember that great health starts with great digestion.
Avoid drinking much with meals. The liquid dilutes your body’s nat-
ural digestive enzymes that are needed in full force to cope with all
the heavy food most of us ingest. Limit your liquid intake with meals
to less than a cup. If you’re drinking with meals, choose fermented
beverages like kefir or yogurt-based drinks.
Snack more and eat smaller meals throughout the day rather than
eating huge meals. Your body is better able to digest food in smaller
amounts.
Take your time. Chew your food well and really savor the taste by
slowing down. Chewing mixes food with digestive enzymes that get
started immediately to improve digestion. Remember our discussion
about digestion: the stomach and intestines cannot do the job of the
teeth, so make sure you chew well.
Eat earlier in the day and not too much just before bed. Your body
needs adequate time for digestion. Lying down too soon afterward is
a recipe for heartburn, indigestion, and poor nutrient absorption.
Try not to eat when you’re feeling stressed out. If you’re frequently
stressed, try to create a more relaxing time to eat. Stress hormones
send energy needed for digestion to other parts of your body and
can result in indigestion.
Eat more fermented foods. Unpasteurized sauerkraut, yogurt, kefir,
kimchi, or kombucha (a fermented tea beverage) are just a few examples
of these delicious, health-promoting foods. The naturally present bacte-
ria aid digestion and replenish the body’s natural bacteria in the gut.
You’ll learn more about your many fermented food options in Chapter 6.
Supplement with a probiotic supplement on an empty stomach
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upon rising in the morning. Choose a formula that contains a range

of proven intestinal flora such as Lactobacillus acidophilus and Bifido-
bacterium bifidus. By regulating intestinal flora, you will also regulate
bowel movements and improve digestion. (For more on how to sort
through all the supplements out there, see Chapter 5.)
Supplement with a full-spectrum digestive enzyme product. It
should contain a wide range of enzymes, as each one serves a unique
purpose. Lipase aids fat digestion, protease aids protein digestion,
amylase assists with carbohydrate digestion, lactase assists with
digestion of dairy sugars, cellulase and hemicellulase assist with
breaking down plant fiber.
Take apple cider vinegar for better digestion. If you struggle with
digestion, start with a tablespoon of unfiltered, organic apple cider
vinegar diluted in a half cup of water about ten minutes prior to eat-
ing your meals. The naturally fermented apple cider vinegar stimu-
lates the body’s natural production of hydrochloric acid to aid protein
digestion. Avoid apple cider vinegar if you have been diagnosed with
a stomach ulcer. However, many people who suffer from heartburn
actually have insufficient hydrochloric acid.
Enjoy a peppermint or ginger herbal tea. Both have been shown in
studies to improve digestion. Have them a few times during the day,
though they are best drunk between meals rather than with meals, so
wait at least an hour after eating to enjoy these delicious beverages.
Instead of sugar, choose stevia, a sweetener that is naturally three
hundred to one thousand times sweeter than sugar without having
any impact on blood sugar or insulin levels.
Eat a largely plant-based diet and reduce your meat consumption.
Meat and dairy products negatively affect the gut microbes within
twenty-four hours of eating these foods. Eat more plant-based foods
and protein sources (see page 39 for a list of these foods).
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at least one or two healthy bowel movements a day, you may be

suffering from constipation. If this becomes the norm, you may be
suffering from chronic constipation, or your lack of regular elimi-
nation may be the symptom of another condition.
And if you recall our discussion about how nutrients and water
are extracted from the food you eat, then you’ll probably realize
the importance of eliminating any fecal matter that may be backed
up in your intestines before harmful toxins are absorbed into the
bloodstream via this method. Additionally, being backed up can
damage the delicate villi that line the gut wall, leaving you more
susceptible to disease. When fecal matter gets backed up it can also
contribute to an imbalance between the good and bad bacteria.
Backed-up bowels are common and can be caused by numer-
ous factors. Insufficient insoluble fiber in the diet and not drink-
ing enough water are the most common reasons people become
constipated. The good news is that these issues are easy to fix by
drinking more water and eating more high-fiber foods like vegeta-
bles, legumes, nuts, seeds, berries, and whole grains (unless your
constipation is a symptom of Crohn’s or colitis—additional fiber
could make the condition worse). Irritable bowel syndrome (IBS)
can also cause constipation, as can lack of exercise and the use of
medications like pain killers. Temporary health changes like preg-
nancy can also result in temporary constipation.
If you have ruled out any underlying medical condition or
pregnancy and are still not regular, here are some simple remedies
to help boost your bowel function.
Probiotics—The Beneficial Bacteria. Take a full-spectrum pro-

biotic supplement twice a day and well spaced from meals (try
when you first wake up and when you are about to go to bed).
These good bacteria are needed to manufacture healthy nutrients
in the intestines, increase the absorption of vitamins, and control
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the proliferation of harmful bacteria. Don’t be fooled by the com-

mercials on television pushing yogurt and other processed foods as
probiotic-rich solutions to your health issues. Although some yogurt
is beneficial, there are many varieties of these products that have
insufficient quantities and varieties of living cultures to do much
good. Eat a wide variety of other fermented and cultured foods like
those discussed in greater detail in Chapter 6 for the best results.
Magnesium. This mineral is an effective and gentle laxative that

increases the water content in stools to support elimination. Most
people eat a magnesium-deficient diet, which is easily corrected
by adding dark leafy greens like spinach and kale, pumpkin and
sesame seeds, cashews and almonds, and legumes and replacing
red meat with fatty fish like wild salmon. A high-quality calcium-
magnesium supplement, with at least 400mg of each mineral, is a
good addition to your diet as well.
Aloe Vera. You don’t hear much about aloe today, but the
juice of this plant has been used for millennia to not only treat
ulcerations in the digestive tract but also stimulate the elimina-
tion of fecal matter from intestines. A quarter cup of sugar-free,
preservative-free aloe vera juice twice daily will help keep you
regular.
Licorice Root. This medicinal herb tastes like many of the can-
dies that bear its name but don’t possess its therapeutic proper-
ties. Licorice root reduces inflammation in the intestines and helps
eliminate waste. As an added bonus, a cup of licorice tea can help
boost you when you are experiencing both emotional and physi-
cal stress. The herb is also available in tincture form. Individuals
with high blood pressure or kidney failure as well as people tak-
ing heart medication should avoid licorice.
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Yoga to Go. The yoga posture known as Apanasana is a sim-

ple and effective way to support intestinal cleansing and support
the elimination of toxins. Throughout the day take a moment to
stretch out on your back with your legs extended and arms down
at your sides. Slowly lift your legs and bend your knees, drawing
them toward your chest with your feet together and toes pointed
away from you. Keeping your knees together over your chest, wrap
your arms around your legs and hold for at least twenty seconds.
Gently roll to your left and hold for twenty seconds, and then roll
to your right and hold for the same amount of time. Repeat the
entire process at least three times, and then relax on your back
with your feet extended.
Colon Cleanse. If these other natural remedies and strategies are

still not working, try a colon cleanse like the one I’ve outlined in
detail in my book Weekend Wonder Detox.
The vast majority of people suffering from constipation can
rid themselves of the problem—and the waste!—in a matter of
days with a few simple lifestyle changes. If you don’t see improve-
ments after trying these tips and dietary changes, you may want
to consult a qualified medical professional to determine whether
the constipation is a symptom of an underlying health condition.
However, most people will feel both regular and renewed with
some simple lifestyle alterations.
Once you’ve set the stage for great health by improving your
digestion and eliminating any constipation, you’re ready to use
probiotics for the many other health benefits they offer, from
eliminating harmful disease-causing infections to boosting brain
health and alleviating pain.
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Chapter 3
From the Common Cold

to Superbugs: Probiotics
to the Rescue
“We mostly don’t get sick. Most often
bacteria are keeping us well.”
—Bonnie L. Bassler, molecular biologist and
professor, Princeton University
Angela Overcomes Chronic Fatigue
From the moment Angela awoke to the minute she climbed into bed,
she was exhausted. She knew something was wrong, but the battery
of medical tests hadn’t found the source of her fatigue. When her
medical doctor was quick to dismiss it, Angela knew she needed a
different approach. That’s when she came to see me.
Angela was only thirty-five when the fatigue set in after a series of
stressful events in her life. When I asked her what was going on in her
life just prior to the fatigue, she indicated that she had lost her job
and took several months to find a new one, causing her to fall into a
47
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Angela Overcomes Chronic Fatigue (continued)
pile of debt. Additionally, her best friend was diagnosed with cancer.
Clearly Angela had been under a tremendous amount of stress that
may have weakened her body. I ordered some tests, which showed
she had a Candida infection along with weak adrenal gland function.
The adrenals are two triangular-shaped glands that sit atop the kid-
neys and help the body cope with stresses of all kinds, including emo-
tional stress, temperature fluctuations, altitude changes, excessive
noise, physical traumas, and others.
We set straight to work on Angela’s diet, which was heavy in hid-
den sugars and refined starches, not to mention the soda she drank
on a regular basis. We eliminated all of these items at first to ensure
that her diet was fairly sugar-free for at least a month. I recommended
a probiotic supplement that contained strains with documented anti-
inflammatory effects such as L. bulgaricus, L. casei, L. plantarum,
L. reuteri, and L. rhamnosus. It also contained strains that had been
shown to have antimicrobial effects, including B. breve, S. thermoph-
ilus, and especially S. boulardii, as the latter had demonstrated effec-
tiveness against Candida infections in studies. Angela agreed to take
two of the probiotic supplements three times daily.
I added some herbal antimicrobials like olive leaf and oregano oil,
taken at least a few hours away from the probiotics to ensure they
We live in a germ-obsessed world and perceive bacteria as

the enemy. Armed with antibacterial soaps, hand wipes, and
cleaning products, we wage war against the perceived yet unseen
enemy. Although it is true that some bacteria may be harmful or
even deadly, there are countless bacteria that hitchhike their way
through the world on our bodies and keep us healthy and alive in
exchange for the ride.
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From the Common Cold to Superbugs: Probiotics to the Rescue • 49
didn’t destroy the beneficial bacteria but instead went to work on the
Candida infection. I included some ginseng, licorice root, and high
doses of vitamin C to address the adrenal weakness.
Angela came back to see me in a month, reporting that her energy
had definitely improved. She estimated that it was already 50 percent
better than when I saw her a month earlier. I asked her to continue on
the program I had created for her and to return in a month, which she
did. At that time she reported feeling “back to herself” and felt she
“could conquer the world.” Although I was thrilled to hear it, I asked
Angela to conserve a bit of that energy for her healing and to take
time out for herself to prevent her adrenals from burning out. When
I ran tests there was no sign of Angela’s Candida infection and her
adrenal function appeared normal. Angela is back on top of her life,
feeling better than ever.
The Rise of Superbugs and the Fall of Antibiotics
F or many years, beginning in the second half of the twentieth

century, antibiotics became our primary weapon against
bacteria-caused diseases and saved many peoples’ lives in the pro-
cess. Suddenly, we had incredibly effective medicines against bac-
terial illnesses, ranging from gonorrhea to pneumonia. And not
only did antibiotics work; they worked quickly. With the help of
antibiotics, we no longer had to worry that a cut or scrape was
life threatening. After all, we had antibiotics. We no longer wor-
ried about most infectious diseases either because a quick trip to
the doctor and a prescription for antibiotics could eliminate it in
a matter of days.
But the overprescription of antibiotics, incorrect prescrib-
ing of antibiotics for viral illnesses, misuse of antibiotics, and
overuse of antibacterial products has given harmful bacteria the
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opportunity to learn how to “outsmart” our best weapon against

them—a whole class of drugs we call antibiotics.
Here’s what happened: patients weren’t happy leaving the
doctors’ offices without a prescription for a drug to alleviate their
misery regardless whether they suffered from the common cold
or a flu virus, so doctors handed them a seemingly harmless pre-
scription for antibiotics. Remember: antibiotics only work on bac-
teria, not viruses!
At the same time and continuing through the present time,
companies began manufacturing antibacterial soaps and cleaning
products and air “fresheners” and disinfectants, scaring the pub-
lic with images of creepy bacteria in commercials and advertise-
ments so we would begin using these antibacterial products—and
many people still do—with the hope that we’d avoid getting any
of the colds and flu “going around.” These products don’t work
on viruses either, and their effectiveness against other microbes
is questionable as well, not to mention their toxic ingredients that
are harmful to our health, but that’s another story. (Check out
my book Weekend Wonder Detox for more insight into the toxic
story.) As a testament to our collective “germophobia,” the Cen-
ters for Disease Control found that between 2003 and 2006 the
toxic antibacterial substance found in many commercial soaps
and sprays, triclosan, had increased in Americans’ urine by 42
percent.1 The increased amount of triclosan in our urine shows
our increased exposure to this toxic antibacterial chemical.
Doctors also began overprescribing antibiotics for every bac-
terially linked condition, even for acne. I should know: by the
time I was nine years old my doctor prescribed antibiotics that
I was instructed to take for several years, just to treat adolescent
acne. I’m not alone in this experience. Many other people received
long-standing prescriptions for antibiotics to treat acne well
before physicians’ knowledge about the potential bodily damage
outweighing any benefits of such a practice.
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Veterinarians and factory farms also began overprescribing

and misprescribing antibiotics for pets and farm animals as well.
Some experts estimate that at least half of all antibiotics used in
the United States go to huge factory farm operations.2 Reporter
Brandon Keim found that much of the antibiotic use “is used to
treat diseases spread by industrial husbandry practices, or simply
to accelerate growth. As a result, farms have become giant Petri
dishes for superbugs, especially methicillin-resistant Staphylococ-
cus aureus or MRSA, which kills twenty thousand Americans
every year—more than AIDS.”3
Those of us who took antibiotics for a bacterial illness often
took them incorrectly too. We may have taken them for a few
days, didn’t notice any difference, so we stopped taking them alto-
gether, even though the doctor advised taking the full prescription
for a week or longer. Or we missed antibiotic doses thanks to our
busy schedules, even though we should have followed the package.
Although we, our doctors, and antibacterial product manu-
facturers may have meant well, we collectively and inadvertently
gave disease-causing bacteria the opportunity to become “edu-
cated” and learn how to outsmart antibiotic drugs. The idea of
microscopic critters outsmarting some of our best medicines may
seem outlandish, but it is exactly what has been happening since
we first started using antibiotic drugs and antibacterial products.
With the misuse, overuse, and abuse of our “miracle drugs,” we
created a monster and developed our current love-hate relation-
ship with antibiotic drugs and the resulting fear of superbugs.
CBC News journalist Chris Wodskou describes the situation:
“For the entire history of antibiotics, there’s been an arms race
of sorts between bacteria and medicine. Bacteria have developed
resistance to one drug, and medicine has responded by producing
new antibiotics. Bacteria develop resistance to the new ones, and
medicine devises even newer antibiotics.” But this is not a pro-
cess that can continue indefinitely, as you’ll soon discover, as the
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bacteria are discovering how to outsmart antibiotics they haven’t

even been exposed to yet. And the antibiotic approach is resulting
in stronger and more virulent strains of bacteria. They’re becom-
ing like bacteria on steroids, in a way. He adds that “a lot of med-
ical and public health experts now fear that we’re on the cusp of
an unsettling new age—the Post-Antibiotic Age.”4
We have relied and continue to rely on antibiotics for so many
things that most of us just take them for granted. Some of their
uses include but are not limited to:
• addressing harmful bacterial infections;

• preventing wounds and injuries from becoming infected;
• helping organ transplant and chemotherapy patients whose
immune systems have become vulnerable to infections; and
• using during or after surgery.
As if it weren’t enough that bacteria are outsmarting our

antibiotic drugs and antibacterial products, they are even shar-
ing knowledge to help other bacteria outsmart them too. Stephen
Harrod Buhner, author of Herbal Antibiotics, aptly described the
situation: “Once a bacterium develops a method for countering
an antibiotic, it systematically begins to pass the knowledge on
to other bacteria at an extremely rapid rate. Under the pressure
of antibiotics, bacteria are interacting with as many other forms
and numbers of bacteria as they can. In fact, bacteria are commu-
nicating across bacterial species lines, something they were never
known to do before the advent of commercial antibiotics. The first
thing they share is resistance information and they do this in a
number of different ways.”5
Because we still use antibiotics heavily, many people who
don’t take the full prescription look for a way to get rid of any left-
overs. That means people are flushing prescription leftovers down
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How Bacteria Outsmart Antibiotics
Bacteria can share resistance information directly or by extruding it

from their cells so that other bacteria can pick up the information at
a later time. There are multiple ways bacteria share information on
resistance, including:
• Encoding of plasmids, which are essentially DNA strands that

are chromosome independent, to include resistance informa-
tion, which they then pass on to other bacteria. These plas-
mids are highly mobile strands of genetic material that are
widely exchanged among bacteria.
• Using transposons, parts of bacterial DNA that are some-
times called “jumping genes” because they allow a significant
amount of resistance information to be released into the envi-
ronment where other bacteria can later pick them up.
• Using viruses known as bacteriophages, or bacterial viruses,
that make copies of the components of genes that contain
resistance information and then spread to other bacteria.6
The commonly used antibiotic known as tetracycline has been

shown to stimulate the transfer, mobilization, and movement of trans-
posons and plasmids, by one hundred to one thousand times that
of bacteria without exposure to tetracycline. This transfer of genetic
material and information happens even with low doses of this anti-
biotic drug, which is a commonplace use of tetracycline.7 This is just
one example of how antibiotic drugs educate bacteria to become
stronger and increasingly resistant to antibiotics. It’s an excellent illus-
tration of how bacteria don’t just keep this newfound information to
themselves; instead, they share it with other bacteria so they can col-
lectively learn from the original bacteria’s experience.
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the toilet or are urinating them into the toilet—remember: if we

take antibiotics, some of the drug will remain in our urine—all of
which ends up in our water supply. Increasing numbers of reports
are finding that the water supplies in most industrialized nations
are contaminated with small amounts of antibiotics, meaning that
water-borne bacteria are exposed to these antibiotics at low doses
on an ongoing basis. Buhner says, “This exposure is exponentially
driving resistance learning; the more antibiotics that go into the
water, the faster the bacteria learn.”8
Prior to the discovery and use of antibiotics we had no idea
that bacteria, even different types, shared information to help
them become stronger and multiply. Thanks to the advent of anti-
biotics we now know this to be true. Unfortunately, in the process
we have encouraged the development of antibiotic-resistant bac-
teria. Few people would argue that antibiotics don’t have merit;
they have saved many lives and improved the quality of life for
many people over the last century. But we are just beginning to
understand the inherent problems of our misuse and overreliance
on them: superbugs.
Creating Superbugs
A s recently as 1970 people believed that scientists had out-

smarted all infectious diseases. Surgeon General William
Steward stated to Congress that “it was time to close the book on
infectious diseases.”9 His statement represented what many people
believed to be the situation. The discovery of antibiotics earlier
that century had seemingly wiped out many infectious diseases of
previous ages. But we are now discovering that many old diseases
are coming back in a fiercer way.
According to the Centers for Disease Control and Prevention,
“World health leaders have described antibiotic-resistant bacteria
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as ‘nightmare bacteria’ that ‘pose a catastrophic threat’ to people

in every country in the world.” In the United States alone every
year at least 2 million people become infected with bacteria that
are resistant to antibiotics. Sadly, an estimated twenty-three
thousand of those people will die annually as a result of these
infections.10
Consider MRSA as an example. The bacteria known as
Staphylococcus aureus is now resistant to the antibiotic drug
methicillin. That’s how methicillin-resistant Staphylococcus
aureus received its name, MRSA, for short. This disease once
primarily infected immunocompromised individuals, or the very
young and very old. Now healthy children and adults are also
becoming infected with this bacterial infection. Although there
are still antibiotics other than methicillin that can treat the dis-
ease that is linked to systemic infection of the blood, heart, spinal
cord, or bones, some experts estimate that we are only a few years
away from the disease having no antibiotic treatment at all.11
Experts also estimate that 30 percent of all E. coli urinary
tract infections are resistant to treatment, whereas it was only 5
percent a decade earlier.12 Possibly as a result of the growing con-
cern about this bacterial infection, scientists have discovered that
E. coli has developed a unique resistance method. Although E. coli
and another bacteria known as Klebsiella were the first to use this
form of resistance to antibiotics, many other disease-causing bacte-
ria have since started using this particular mechanism to essentially
disable our best antibiotic drugs. Essentially, E. coli and Klebsiella
bacteria innovated new strategies to outsmart antibiotics.
This mechanism may have resulted in the infectious disease
called carbapenem-resistant Klebsiella pneumonia (CRKP), which
is an almost completely untreatable form of the bacterial infection
Klebsiella that kills many of its victims. Another illness known
as carbapenem-resistant Enterobacteriaceae (CRE) has also now
emerged. The sexually transmitted disease gonorrhea is now seen
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Extremely Scary Chicken Study
Every now and then I read a study that completely creeps me out. This
is one of those studies. Once you read it I’m sure you’ll understand why.
Studies like the one conducted by Stuart Levy, a professor who
founded and runs the Levy Lab at the Center for Adaptation Genetics
and Drug Resistance at Tufts University School of Medicine, may help
us to further understand why antibiotic-resistant bacteria are on the
rise. He conducted an experiment to follow the flow of resistant bac-
teria from farms. He took three hundred chickens and divided them
into six groups of fifty per cage. Four cages were confined to a barn,
while the remaining two were outside. Half of the chickens were given
extremely low doses of the antibiotic oxytetracycline. Dr. Levy then
assessed the feces of all the chickens and that of the families living
nearby on a weekly basis.
Within twenty-four to thirty-six hours of eating the food containing
the antibiotic drug the feces of all of the chickens that ate the food
as a serious threat, as the bacterial culprit has become resistant

to antibiotic treatment. Clostridium difficile bacteria, which can
cause symptoms ranging from diarrhea to life-threatening inflam-
mation of the colon, have also become antibiotic resistant. The
number of bacterial strains that are becoming resistant to what
were once perceived as our best drugs is rapidly increasing.
Although most of us know that animals are given antibiot-
ics, particularly on factory farms, we may be surprised to learn
that they are sometimes used on produce as well. You read that
correctly, I did state “antibiotics used on produce.” In the United
States, between forty and fifty thousand pounds of tetracycline
and streptomycin are sprayed on fruit trees every year, primarily
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showed E. coli-resistant bacteria. Not long afterward, the chickens

that never ate the antibiotic-containing food were also resistant to
the drug. Shockingly, however, after three months the E. coli found
in all of the chickens were resistant not only to the tetracycline but
also to other antibiotics, including ampicillin, streptomycin, and sul-
fonamides, even though they never came in contact with these drugs.
After six months their E. coli were resistant to an additional five anti
biotics with which they never came into contact.
In a comparable German study researchers showed that in just
over two years the people in the surrounding community also had
antibiotic-resistant bacteria in their bodies.13
In an article published in the New York Times, “Gene Jumps to
Spread a Toxin in Meat,” infectious disease specialist Marguerite
Neill stated, “In mankind’s battle to conquer infectious diseases, the
opposing army is being replenished with fresh replacements.”14
on apple and pear trees to attack fire blight. Experts estimate that
it is the equivalent of treating 18 million or more people with
antibiotics.15
Farms are not the only places that may harbor antibiotic-
resistant pathogens; hospitals have also become hot beds for
antibiotic-resistant superbugs, such as MRSA, C. diff, and CRE.16
Now patients are at risk of contracting these deadly diseases as a
result of exposure to them while undergoing medical procedures
in hospitals, many of which might have otherwise saved their lives.
It is imperative for our long-term health as individuals and
especially collectively for future generations that we not only stop
misusing antibiotics and antibacterial agents but also consider
other options for keeping our immune systems strong and even
for battling pathogenic bacteria. That’s where probiotics come in.
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Probiotics to the Rescue
A lthough fear may be the natural reaction to the situation we

are now facing—and rightfully so—the story is not one of
“doom and gloom”; it is actually one of hope and empowerment.
Probiotics—the good bacteria—can help us in our battle against
harmful bacteria and viruses, even antibiotic-resistant bacterial
infections and superbugs. Exciting new research continues to
stack up demonstrating the many ways probiotics are beneficial to
our health and, more specifically, can help our bodies fight harm-
ful infectious diseases. Although some of the research is prelimi-
nary, considering the safety and effectiveness that probiotics are
demonstrating along with the seriousness of the situation we are
facing, it is important to reveal our current and future ally in our
effort to protect ourselves from harmful bacteria and improve our
immunity against them.
Most people still view probiotic bacteria solely as beneficial
for gut health, primarily to take alongside antibiotic drugs to pre-
vent the side effects the drugs cause. Even regulatory agencies have
restricted the claims that probiotic supplement manufacturers can
make, only allowing digestion and immune health as claims even
when the research demonstrating the therapeutic applications of
probiotics goes well beyond the gut. And although probiotics are
certainly beneficial for these purposes, they offer so much more
than that in the possible treatment of other illnesses, even diseases
that our best drugs can no longer stop.
Before we explore the mounting evidence that shows probi-
otics as a potential treatment for many serious or even deadly ill-
nesses, let’s first examine the way in which probiotics may work.
New research suggests that probiotics may work in many differ-
ent ways to help boost our immunity to disease and our overall
health. Compare that with antibiotics, which work by indiscrim-
inately killing all bacteria in their presence, good or bad—that
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Some Probiotics Have Developed Resistance

to Antibiotic Drugs
Because we discussed the antibiotic resistance of harmful pathogenic

bacteria, you may be interested in knowing that some probiotics have
also developed resistance to antibiotic drugs. Although the former
situation can have deadly consequences for humans, the latter could
actually be beneficial. Scientists at Guizhou University, the Chinese
Academy of Sciences, Tsinghua University, and Renmin University of
China collaborated on a study to assess one hundred strains of pro
biotic bacteria to determine whether they had also developed antibi-
otic resistance in their genes. They conducted tests on twenty-three
substrains of Lactobacillus delbrueckii bulgaricus, twenty-six Lacto-
bacillus casei, thirty Streptococcus thermophilus, five Lactobacillus
acidophilus, six Lactobacillus plantarum, and ten Lactobacillus para-
casei. The scientists found that all of the probiotics were resistant to
the antibiotics gentamicin and streptomycin; forty-two were resistant
to the drug vancomycin; and all were to some degree killed by the
antibiotics cephalexin, erythromycin, tetracycline, and oxytetracline.17
So what does this mean to you? It means that you’ll want to replen-
ish your supplies of probiotics when you’re taking these specific anti
biotics, as some still rampantly kill beneficial bacteria.
is, if the bacteria haven’t developed a resistance to them. As we

discussed earlier, an increasing number of bacterial strains are
becoming resistant to antibiotics. But scientists know that pro
biotics are having many beneficial effects on our bodies. Here are
nine ways they believe probiotics help boost our health:
1. They produce antimicrobial substances.

2. Probiotics improve the immune response to pathogens.
3. They decrease the inflammatory response in the body.
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4. Probiotics assist in the early programming of the immune system

to result in a better-balanced immune response and reducing the
risk of the development of allergies.
5. They improve the mucosal barrier and its functions in the gut.
6. Probiotics enhance the stability and recovery of microbes in the
body when they have been disrupted, through drugs like anti
biotics, or poor food choices.
7. They regulate the gene expression for health conditions and
diseases.
8. Probiotics create important proteins and enzymes the body
needs.
9. They decrease the ability of pathogenic microbes from being
able to adhere to locations in the body, such as the gut wall.18
Scientists propose these nine mechanisms as ways in which

probiotics work even as they investigate these mechanisms in
greater detail. While they continue to determine how they work,
what they do know is that they work for many health concerns.
When the Medicine Is Worse Than the Illness
I f you’ve ever taken a course of antibiotics, then you’re probably

familiar with some of the side effects of these drugs, including
gastrointestinal distress, overgrowth of harmful bacteria in the
intestines, and the resulting diarrhea. For many people the after-
math of taking antibiotics is as bad as the health problems that led
them to take antibiotics in the first place. Fortunately, one of the
areas in which probiotics truly shine is in dealing with harmful
bacterial overgrowth and diarrhea that result from taking these
drugs. Many doctors already advise patients to take probiotic sup-
plements whenever they take antibiotic drugs. And that’s for good
reason. Research shows and many people have already experienced
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fewer drug side effects when they are taken in conjunction with
probiotics. Scientists at DuPont Nutrition and Health, Kantvik
Active Nutrition, in Finland, conducted a study to test the effec-
tiveness of probiotic supplements to (1) prevent antibiotic-related
diarrhea and (2) to assess the rate of C. diff infections and the
resulting diarrhea from antibiotic use. They found that the higher
the dose of probiotics, the lower the incidence and duration of
diarrhea people experienced taking antibiotic drugs. They also
found that participants taking probiotic supplements had fewer
fevers, abdominal pain, and bloating.19
In another study of 255 adults, scientists gave some people
two probiotic capsules containing L. acidophilus and L. casei,
whereas others received one capsule of a placebo and one probi-
otic capsule, and still others received only placebo capsules. They
found that the people receiving two capsules of probiotics daily
had only half the incidence of antibiotic-associated diarrhea than
those taking the one placebo and one probiotic and only one-third
the incidence of the people taking only placebo pills. This study
demonstrated not only that these two strains of probiotics worked
to eliminate the side effects of antibiotic drugs but also that the
higher the dose given, the better the results. 20 This study shows
that when it comes to probiotics, size matters—dose size, that is.
The scientists also concluded that timing plays an important role.
When it comes to taking probiotics along with antibiotics, it is
best to start taking probiotics right away and to continue taking
them after completing the course of antibiotics.
Recently, researchers at the Beth Israel Deaconess Medi-
cal Center in Boston, Massachusetts, explored the large volume
of studies linking probiotic use to the reduction in antibiotic-
associated diarrhea. Their meta-analysis of thirty-four random-
ized, double-blind, placebo-controlled studies including 4,138
people found that probiotics taken with antibiotics prevent the
antibiotic side effect of diarrhea.21
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It’s All in the Strains—Antibiotic-Associated Diarrhea
By now you may have also guessed that different strains of probiotics
yield different results. You’ll learn throughout this chapter and the
next that although there is no single miracle strain that is effective
against all illnesses, there are many strains that demonstrate tremen-
dous effectiveness against specific conditions.
Lactobacillus plantarum is one strain of probiotic that works to cut
the side effects of antibiotics.22 Other research showed that L. casei,
L. bulgaricus, and S. thermophilus also cut the incidence of antibiotic-
associated diarrhea by almost two-thirds. This side effect may not
seem like a big deal, but it is: diarrhea during or after antibiotic use
demonstrates the rampant destruction of important intestinal bac-
teria, which can set the stage for other health conditions. Therefore,
preventing it altogether is invaluable in the maintenance of good
health and the prevention of disease. This kind of result is impressive
by any standard, and when you consider that antibiotic-associated
diarrhea can actually be quite serious and even life threatening, par-
ticularly among the elderly and immune-compromised individuals,
this research demonstrates the potential for probiotics to improve
health, reduce drug side effects, reduce health care costs, and even
save lives.23
Some strains of probiotics have demonstrated effectiveness at
reducing infections and diarrhea linked to antibiotics in infants and
children, but not in adults. These strains include Lactobacillus GG and
Lactobacillus reuteri.24 That doesn’t mean these strains are useless for
adults, only that they were ineffective for adults with these symptoms
So we know that we have fewer side effects when taking probi-

otics alongside antibiotics, but what about probiotics’ direct effects
on harmful bacteria and infections resulting from them? This is an
area where the research on probiotics is starting to shine.
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in this study. In other studies L. reuteri has shown promise in treating

side effects of chemotherapy in adult cancer patients, including diar-
rhea, as well as improving feeding tolerance in preterm infants. It also
reduced the duration of hospitalization of preterm infants.25 So don’t
make the mistake in thinking that Lactobacillus reuteri, or any other
probiotic for that matter, is useless in all situations or even all cases
of diarrhea. The message we can glean from this research is that we
need to choose the best probiotic strains for our specific needs and
circumstances, which we’ll be discussing in great detail throughout
the next couple of chapters.
Better Dental Health Through Probiotics
Periodontitis is a gum infection that damages the soft tissue in the

mouth and can also destroy the bone that supports your teeth.26 It
can cause inflammation around the teeth and can result in pock-
ets between the teeth and the gums. The disorder is, unfortu-
nately, common and increases the risk of suffering a heart attack
or stroke, so it is a good idea to address any possible infection as
quickly as possible. Fortunately, some probiotics have also shown
promise in treating dental disorders and can assist us with main-
taining dental health.
A new study published in the Journal of Clinical Periodontol-
ogy outlines findings on the effects of using lozenges containing
the probiotic Lactobacillus reuteri over a twelve-week period on
thirty otherwise healthy individuals who experienced periodon-
titis. The scientists ultimately found that subjects using the pro
biotic lozenges had a significantly greater reduction in the harmful
bacteria linked to periodontitis as well as a significantly greater
reduction in the depth of pockets around affected teeth. They also
experienced a greater reduction in the bacteria known as a factor
in the onset of chronic periodontitis.27
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Healing Ulcers and Gastritis
Unfortunately, infection-related digestive system disorders are also

common and becoming more worrisome, as the bacteria causing
the infections are becoming increasingly resistant to the standard
antibiotic treatment. Ulcers and gastritis are two common gastro-
intestinal conditions that are primarily linked with the overuse of
nonsteroidal anti-inflammatory drugs (NSAIDs) or infection from
the bacteria Helicobacter pylori. 28 Peptic ulcers are linked with
painful sores or ulcerations in the stomach or upper intestines,
whereas gastritis is an inflammation, irritation, or erosion of the
stomach lining.29
Fortunately, as with many other bacterial infections, pro
biotics are showing promising results in treating H. pylori in both
children and adults, reducing the side effects of drug treatment, as
well as reducing the incidence of reinfection at a later date.
Several studies demonstrate that various strains of probiotic
bacteria can inhibit the growth of H. pylori.
It’s All in the Strains—H. Pylori Infections
In a Russian study researchers found that the probiotic Bifidobacteria

bifiform, taken along with the standard drug treatment for H. pylori,
improved the effectiveness of the drug treatment while also reducing
the side effects of the drugs. The Russian scientists also found that
the probiotics demonstrated antibacterial action and enhanced the
body’s own immune response against H. pylori.30 Whereas the pro
biotics were used as an adjunct to drug treatment, the probiotics
were effective against the condition as well.
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If you’re suffering from an H. pylori infection, which pro-

biotic strains should you take? Some research shows Bifidobac-
teria bifiform is helpful.31 In other studies that demonstrated the
effectiveness of probiotics against H. pylori infections, scientists
found that either Lactobacillus strains on their own or in com-
bination with Bifidobacterium and Saccharomyces species effec-
tively reduced the symptoms of H. pylori infection.32
How Probiotics Work
Because most of us don’t give probiotics much thought, we may under-

estimate how powerful they are, especially against H. pylori bacteria.
While scientists continue to study the role of probiotics in the treatment
of ulcers, gastritis, and other gastrointestinal infections, they have found
that probiotics appear to work against H. pylori bacteria and improve
general gastrointestinal health in several ways. They believe that:
1. Bacteria in the Lactobacilli family help maintain bacterial

balance.
2. Probiotic bacteria secrete various substances, known as
bacteriocins, that may inhibit or destroy H. pylori bacteria. It
may seem strange to think of probiotic bacteria as secreting
antibacterial compounds, but when you consider that they are
competing with other bacteria for food and space, it makes
more sense.
3. Probiotic bacteria seem to prevent the ability of bacteria,
including H. pylori, from adhering to the walls of the GI tract,
thereby preventing the ability of H. pylori to survive.
4. Probiotics reduce inflammation by regulating the immune
system’s response to H. pylori bacteria (and others) and
reducing inflammatory compounds.33
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In several animal studies research shows that probiotic treat-

ment effectively reduces the H. pylori infection and the gastro-
intestinal inflammation caused by the infection. 34 Although the
studies haven’t shown the ability of the probiotics used, in the
dosages used in the studies, to completely eliminate the infection,
neither have most of the drug studies either. Further research may
help us determine whether a particular strain, combination of
strains, in a certain dose, or in combination with another natural
compound may be able to completely counter H. pylori infections.
In fact, naturally occurring compounds found in cranberry juice
have been shown in many studies to be effective against H. pylori
infections; because of this, researchers conducted a study at the
Laboratory of Microbiology and Probiotics, Institute of Nutrition
and Food Technology, University of Chile, in Santiago, Chile, to
assess the possible effects of combining cranberry juice with pro-
biotics to treat H. pylori infections. The study shows the prom-
ise of treating H. pylori with a combination therapy of cranberry
juice and L. johnsonii La1 probiotics.35
More Antibacterial Power of Probiotics
We’ve created a serious situation in which our perceived best anti-

biotic drugs are not working against some bacteria, including on
serious infectious diseases like MRSA. And it often strikes when
people are most vulnerable, such as in hospitals when they are
admitted for other health issues. The media have been extensively
reporting on the seriousness of the situation and that antibiotic
drugs are no longer working against MRSA. But I haven’t seen
a single media report that showcases a natural option that may
work in such cases. Although the research on probiotics in the
treatment of antibiotic-resistant infectious diseases like MRSA is
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It’s All in the Strain—H. Pylori (Part 2)
One thing that really stands out in the research on H. pylori infections
is the variation in results among different strains of probiotics and
the importance of choosing the strains that have demonstrated effec-
tiveness. The probiotic strains L. johnsonii La1, L. reuteri, and Saccha-
romyces boulardii have, at the time of writing this book, shown the
greatest effectiveness against H. pylori, whereas L. paracasei, L. aci-
dophilus LB, L. GC, B. animalis, and L. gasseri OLL2716 have been only
minimally effective or not effective at all.36 Although some detractors
from the studies might declare after reading one of the studies that
probiotics don’t work against H. pylori, a more accurate assessment
would consider that the probiotic strain used makes all the difference.
When it comes to using probiotics against H. pylori, there is no one-
size-fits-all remedy.
As with all research on probiotics, further research is needed to
help us use them most effectively, but if you’re looking to eradicate
an H. pylori infection, consider adding L. johnsonii La1, L. reuteri, and
S. boulardii to your treatment plan.
in its infancy, it exists and has somehow not caught the attention
of mainstream journalists.
A study published in the International Journal of Antimicro-
bial Agents found that probiotics can play a role in the prevention
and treatment of MRSA infections. Scientists at Bio-Assistance in
Montreal, Canada, found that many strains exhibited antibacte-
rial activity against the superbug that causes the disease.
Probiotics are not just proving effective for the prevention
and treatment of highly aggressive infectious diseases like MRSA;
they are also demonstrating effectiveness against Clostridium dif-
ficile infections. C. difficile “has surpassed methicillin-resistant
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It’s All in the Strains—MRSA and S. Aureus Infections
Probiotics are showing great promise against MRSA and S. aureus

infections, which is a great thing now that many of our antibiotics are
no longer working against these conditions.
In studies the most active strains against MRSA include L. reuteri,
L. rhamnosus GG, Propionibacterium freudenreichii, P. acnes, L. para-
casei, L. acidophilus, L. casei, L. plantarum, L. bulgaricus, L. fermen-
tum, and L. lactis. In animal studies B. bifidum showed the greatest
efficacy against Staphylococcus aureus in vaginal infections, whereas
L. plantarum had the greatest effect against general S. aureus infec-
tions and when applied topically for skin wound infections.
Unlike antibiotics, which only ever worked by killing bacteria, sci-
entists found that probiotics worked on S. aureus in three ways. First,
most of the effective probiotic strains competed with S. aureus bac-
teria for nutrients and attachment and, second, produced acids or
antibacterial compounds known as “bacteriocins” to kill the infectious
bacteria. Third, L. acidophilus inhibited S. aureus from producing
what is known as a “biofilm,” or a coating that protects it and reduces
the likelihood of being detected and killed by the immune system.
The scientists ultimately concluded that the research “pointed to the
feasibility of elimination or reduction of MRSA colonisation with pro-
biotic use.”37
Additional research published in the Journal of Medical Microbi-
ology found that B. longum subspecies longum (ATCC 15707) and
Bifidobacterium animalis subspecies lactis (BCRC 17394) inhibited the
growth of various strains of MRSA.38 Although there is no guarantee
that these probiotic strains will be effective against all MRSA infec-
tions, the probiotics are showing greater effectiveness than the anti-
biotic drug options.
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Staphylococcus aureus as the number-one cause of hospital-

acquired infections in some areas of the USA,” according to research
presented in the International Journal of Infectious Diseases.39
Probiotics Against Viruses—Including the Common Cold
By now you have an understanding of how probiotics work

against harmful bacteria, but they also hold great promise in the
treatment of viral diseases, including viruses linked to the com-
mon cold, cold sores, and AIDS (HIV). The research is still in its
infancy regarding HIV, but probiotics are showing that they are
not just helpful with bacterial infections and can help our bodies
when we’re dealing with viral conditions as well.
The Common Cold. Research published in the European Journal of

Nutrition found that probiotic strains L. plantarum HEAL 9 (DSM
15312) and L. paracasei 8700:2 (DSM 13434) reduced the risk of
contracting the common cold, something that no drug has ever been
able to do. The researchers also found that probiotics cut the dura-
tion of the common cold by more than two days. The group taking
the probiotics also had a reduction in symptoms if they experienced
the common cold—three great reasons to take these probiotics.
Respiratory Infections. In a study published in the Journal of

Science and Medicine in Sport, researchers at the University of
Otago, New Zealand, tested the effects of probiotic supplemen-
tation on a group of thirty elite Rugby Union players. Although
the test group was small, the study showed the effectiveness of
probiotics to prevent upper respiratory infections and to reduce
the duration of infection in those who became sick.40
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Other research confirms probiotics’ ability to prevent respi-

ratory and ear infections and to aid their healing. According
to research published in the Journal of Applied Microbiology,
scientists discovered that probiotics compete with harmful
disease-causing microbes for nutrients, space, and even the ability
to attach to their human hosts to infect them. They found that the
probiotics thrived at the expense of the infectious microbes, caus-
ing the harmful ones to die off and, in the process, reducing lung
and ear infections.41 Now, that’s a side effect worth experiencing.
Infants and Children Benefit Too. Probiotics have a safety record

that allows them to be used with infants and children. According
to a study in the Journal of Allergy and Clinical Immunology
conducted by the Department of Paediatrics and Adolescent Med-
icine, Turku University Hospital, in Turku, Finland, researchers
found that probiotic supplements reduced the risk of viral respi-
ratory infections in preterm infants. The probiotic-treated infants
experienced significantly fewer infections, which led the scientists
to conclude that “probiotics might offer a novel and cost-effective
means to reduce the risk of rhinovirus infections.”42 That’s some-
thing most parents will be thrilled about, particularly because
there are no pharmaceutical options, and even if there were, the
probiotics have demonstrated no negative side effects. Choose a
probiotic that has been formulated for infants or children.
Help for the Elderly. Babies and children aren’t the only ones
who can benefit from the use of probiotics to prevent or treat lung
infections. French researchers conducted a large study of 1,072
elderly patients to see whether a yogurt product containing a par-
ticular strain of Lactobacillus casei would have any impact on
the incidence or duration of respiratory infections. They found
shortened infection time in common infectious diseases as well as
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significant reductions in the incidence of upper respiratory tract

infections.43
Herpes Virus. Most of us have heard of the herpes virus. There

are herpes simplex and herpes zoster forms of the virus. The herpes
simplex virus presents itself in two main forms: cold sores or genital
herpes.44 Herpes zoster is the virus linked to chickenpox and shin-
gles. Once in the body the herpes virus is always present, but the
use of certain remedies can help it to return to a dormant state. The
probiotic Lactobacillus brevis may help in this regard, as found by
scientists at Sapienza University in Italy. L. brevis appears to inhibit
the virus’s ability to multiply. The higher the dose the scientists
used, the more antiviral activity L. brevis demonstrated.45 That’s
not to say that L. brevis isn’t effective against herpes zoster, merely
that this group of scientists only focused their research on herpes
simplex. Other research showed that Lactobacillus plantarum
8A-P3 was effective at inhibiting the herpes simplex virus type 1.46
In another study Ukrainian researchers examined the effects
of two probiotic strains, L. plantarum and S. salivarius thermoph-
ilus, against viral infections in animals. They found that the pro-
biotics demonstrated effectiveness at killing flu viruses and genital
herpes and even at inhibiting the ability of the HIV virus from
reproducing.47 Viruses rely on reproduction to spread throughout
the body and for their survival, suggesting that these two strains
of probiotics may be helpful in the treatment of flu viruses, genital
herpes, and even the management of HIV.
HIV. So how exactly do probiotics work against viruses? In addition

to the methods mentioned earlier in this chapter, new research pub-
lished in the journal Clinical and Experimental Immunology studied
the effects of two probiotic strains on the immune system’s various
functions. They found that different strains may work in different
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ways: one increased the body’s means of marking and activating

immune system cells known as T cells, whereas another increased
the number of killer T cells.48 Although this type of research that
explores the way in which probiotics boost our natural immune sys-
tem functions is in its infancy, it gives us insight into which strains
are demonstrating the best ability to boost immune function and
may prove beneficial in treating individuals with compromised
immune systems, like those suffering from serious immune-defi-
ciency disorders like human immunodeficiency virus (HIV).
Other research conducted at the Shiraz HIV/AIDS Research
Center (SHARC), Department of Bacteriology and Virology, Shi-
raz University of Medical Sciences, in Shiraz, Iran, found that the
probiotic Lactobacillus rhamnosus improved the body’s ability
to manufacture particular immune system cells.49 These are large
cells that engulf dangerous infections and destroy them by “eating”
them. They are akin to the body’s own Pac-Man against infections.
In HIV and AIDs the immune system becomes compromised and
demonstrates a reduced effectiveness against the virus causing the
disease, making it difficult to treat. The use of this probiotic strain
to assist the immune system and its effectiveness holds promise in
engaging the immune system to more effectively fight HIV.
Probiotics Assist with Fungal Infections
Our modern lifestyle often leaves women vulnerable to vaginal

infections, either of yeast or fungal origin. Many women use
antibiotics to treat these infections or harmful chemical-based
douches that actually throw off the natural microbial balance in
the vagina and can leave women vulnerable to future infections,
such as candidiasis or even HIV, as you learned earlier.
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Groundbreaking Research on a Devastating Disease
An estimated 33.2 million people are currently suffering from AIDS,

the disease caused by HIV, including 1.3 million sufferers of this tragic
disease in North America.50 Most people would agree that AIDS is a
devastating disease. And in many cases the medical treatment is also
devastating. Although research on the application of probiotics to
HIV is in the early stages, it offers promise and hope for those suffer-
ing from AIDS or current treatments.
Research shows that an imbalance of microbes in the vagina, known
as dysbiosis, is linked to an increased susceptibility for HIV infection
and transmission. In other words, an uneven ratio of harmful vaginal
bacteria to probiotic bacteria may make women more vulnerable to
contracting HIV. This shows that probiotic supplementation may play
a role in preventing such serious diseases. Conversely, the research
also shows that HIV infections are often characterized by a vaginal
microbial imbalance. Researchers suspect that beneficial microbes
may protect against HIV in multiple ways: (1) by the direct production
of antiviral compounds, (2) by blocking the adhesion and transmission
of the virus, and (3) by stimulating the immune response to destroy
the virus.51 Although this research does not suggest that probiotics
can kill the HIV virus or cure the disease, it shows promise for the
treatment or supplementary treatment of the illness to directly affect
the virus, boost the immune system’s response against the disease,
and reduce some of the many difficult symptoms of such a serious
illness. Considering the seriousness of the disease, such a promise is
one that its sufferers will likely greet with excitement.
Additional research also found that various probiotics could have
a positive influence on those suffering from HIV and AIDs. In a study
on 127 HIV-infected children under the age of sixteen, researchers at
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Groundbreaking Research on a Devastating Disease (continued)
the Department of Pediatrics and Antiretroviral Therapy (ART) Center

at the S.N. Medical College in Agra, India, assessed the effects of
probiotic supplementation on the HIV virus. They found that probiotic
supplementation showed significant improvement in white blood cells
known as CD4.52 The CD4 count is a reflection of the strength of the
immune system to fight viruses and can indicate the stage of HIV/AIDS
in a person suffering from the disease. Probiotic supplementation for
six months significantly increased the CD4 count, which indicates a
stronger immune system. An increase in this number also tends to
reflect an improvement in the condition.
People suffering from AIDS are not only vulnerable to the viral
disease itself, but because their immune systems are significantly
reduced, they are also prone to contracting other infections, such
as candidiasis, which you learned about in the last chapter. In a pilot
study presented in the journal Mycopathologia researchers assessed
the effects of probiotic supplementation through ingestion of yogurt
as a way to affect the Candida infection. The researchers observed
less Candida colonization when the women consumed probiotics.53
The data they presented is promising, but because it was a small pilot
study, more research needs to be done to shine a light on the poten-
tial for probiotics to affect Candida infections and the management of
serious diseases like HIV.
Probiotics taken in supplement form or used as vaginal sup-

positories or douches can assist in the regulation of harmful bac-
teria or yeasts to lessen the risk of infection or treat infections that
have already taken hold.
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It’s All in the Strains—Yeast Infections and Vaginal Health
Researchers at the Lawson Health Research Institute, Canadian

Research and Development Center for Probiotics in London, Ontario,
Canada, studied a combination of two probiotic strains, L. rhamnosus
GR-1 and L. fermentum RC-14, taken orally to determine their abil-
ity to restore vaginal microbial balance. The researchers found that
the women who supplemented with the Lactobacilli had a significant
increase in vaginal Lactobacilli. They also found a significant drop in
yeast and a significant reduction in coliform bacteria (such as E. coli)
for the Lactobacilli-treated women. Thirty-seven percent of women
taking the supplement who had vaginal bacterial or yeast infections
returned to normal microbe colonization, whereas only 13 percent of
the placebo group did. The scientists concluded that this probiotic
combination reduces the colonization of pathogenic bacteria and
yeast in the vagina and is safe for daily use in healthy women.54 And
as most women can attest, vaginal infections can be a long-standing
problem that can sometimes be difficult to treat.
Addressing Microbial Overgrowth Naturally
If you are dealing with an infection—bacterial, viral, fungal, or

parasitic—the many probiotics mentioned above may be helpful.
Remember to choose the one(s) mentioned for the particular infec-
tious condition you have (for more on this, see Chapter 5). In addition
to the many probiotic strains that have proven themselves invaluable
against infectious conditions, there are also many great natural reme-
dies that kill Candida and other harmful microbes in the intestines. We
incorrectly assume that antibiotics are the only options or that they
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are superior to natural remedies that kill infectious microbes. Anti

biotics only kill bacteria, but an increasing body of research shows
that these drugs are no longer effective against many pathogenic
bacteria but still kill many beneficial bacteria in the gut, causing a seri-
ous imbalance. Additionally, using antibiotics to kill fungal or yeast
infections is completely ineffective.
Here are some excellent, all-natural, proven antimicrobials that,
along with probiotics, help address an underlying infection that may
be having disastrous effects on your health. Keep in mind that it is
important to use whichever one(s) you choose on a daily basis until
the infection is resolved:
Coconut Oil. Research at Nigeria’s University College Hospital found

that coconut oil kills close to 100 percent of yeast cells (even drug-
resistant species) on contact thanks to its lauric, caprylic, and capric
acid content. These ingredients cause the protective outer wall of
yeast cells to split apart, making it easier for the immune system to
destroy them. Take three tablespoons of extra virgin coconut oil daily
to obtain the benefits found in the study.55
Dandelion. Recently researchers have added “superbug killer” to the

dandelion’s impressive health-boosting résumé, having found high
antibacterial activity against E. coli, Bacillus subtilis, and MRSA.56 In
my experience fresh dandelion is an excellent choice when it is har-
vested from unpolluted and unsprayed areas, away from roadsides. It
can be added to fresh juices or sautéed with some garlic and lemon
juice. (Choose young dandelion leaves, otherwise it can be quite bit-
ter.) In lieu of using fresh dandelion you can choose an alcohol extract
or tea available from most health food stores or your natural health
professional.
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Garlic. A natural antibiotic, antifungal, and antiviral agent, garlic

is a great addition to your diet. Garlic is best known for its sulphur
compounds, particularly allicin, which is the main phytonutrient that
boosts immunity and acts as a natural antibiotic. Eating a single clove
of raw garlic in your daily diet can help diminish the growth of yeast
cells. Add raw garlic to previously cooked foods just prior to eating or
throw it in a homemade salad dressing. You can also throw some fresh
garlic into your favorite soup, stew, chili, stir-fry, meat, or veggie dish.
Forget garlic powder, as most of its health benefits are long gone.
Olive Leaf. Olive leaf, like many other natural antibiotics, is also a
good antiviral, making it an excellent choice when the nature of the
microbe is not completely known. Drs. O. and B. Lee at the Depart-
ment of Biomedical Science at CHA University in South Korea found
that olive leaf extract was potent against various microbes.57 Addi-
tionally, their research showed that olive leaf exhibited free radical–
scavenging abilities. Olive leaf is available in juice form, alcohol
extract, and capsule. Because every product is different, it is best to
follow package instructions.
Oregano Oil. The king of natural antibiotics, study after study proves
the effectiveness of oregano oil. If you think natural remedies aren’t
as potent as drug ones, you might want to rethink that opinion, espe-
cially when it comes to oregano oil. Three volumes of research by Paul
Belaiche found that oregano oil killed 96 percent of all pneumococcus
bacteria and 92 percent of all neisseria, proteus, and staphylococ-
cus bacteria.58 Some strains of neisseria are responsible for diseases
like gonorrhea or meningitis. Proteus is a type of intestinal infection,
and staphylococcus is the culprit in some types of food poisoning.
Oregano oil eliminated 83 percent of streptococcus and 78 percent of
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enterococcus, which are linked with strep throat, scarlet fever, rheu-
matic fever, toxic shock syndrome, cystitis, wound infections, and
anorexia.
Of course, like anything, product strength can vary drastically.
Some products are actually marjoram and not oregano at all. So
choose a reputable brand backed by research. I like North American
Herb and Spice Company’s blend called P-73, which includes wild,
high-potency oregano harvested in harsh conditions. That might
not sound like a big deal, but harsh conditions usually spell stronger
active ingredients in the plant, as the health-building phytochemicals
usually comprise the plant’s immune system. Oregano is available in
juice form, oil extract, alcohol extract, and capsule. Because every
product is different, it is best to follow package instructions.
Most medical professionals have hardly considered using

probiotics in preventing or treating infectious diseases, yet the
research shows that it warrants a rightful place against these con-
ditions, particularly as our best drugs are losing their effectiveness,
causing harmful side effects, and even increasing the virulence of
infectious bacteria. Probiotics, however, have many positive side
effects, including improving our gut and overall health, reducing
our susceptibility to harmful infections, and in treating or manag-
ing many serious chronic conditions.
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Chapter 4
New Hope for

Serious Illnesses
“All these bacteria that coat our skin and live in our
intestines, they fend off bad bacteria. They protect us.
And you can’t even digest your food without the bacte-
ria that are in your gut. They have enzymes and pro-
teins that allow you to metabolize the food you eat.”
—Bonnie L. Bassler, molecular biologist and
professor, Princeton University
Wayne Addresses His Allergies
Wayne, a tall middle-aged man, came to see me to see whether I

might be able to help him with seasonal allergies. He struggled with
many pollens and hay fever, which meant he had a constantly runny
nose from April to September. He was tired of the reactions and the
difficulty breathing due to nasal congestion and sinusitis.
I explained to him that I had read some exciting research using
probiotics for allergies. He said, “You mean yogurt?” I shared that
there were some probiotics in yogurt but not all the probiotics I
79
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Wayne Addresses His Allergies (continued)
wanted to use with him were found in yogurt. He agreed to take the
S. cerevisiae and L. casei probiotic supplement, which contained other
health-boosting probiotics as well. I explained that these probiotics
had shown promise in study participants who had allergies, sinusitis,
and nasal congestion, so I thought they might help him too.
I also explained that I wanted him to avoid all dairy products and as
much sugar as possible for thirty days. To help address his immediate
symptoms while the probiotics went to work at healing at a deeper
level, I gave him an alcohol extract, known as a tincture, of the herb
nettles, which I use with many people with allergies.
Wayne followed my advice to the letter, to my amazement. He came
back a month later and told me he was astounded. He said he thought
I might help him, but he didn’t expect all of his allergies and symp-
toms to have disappeared in that time. He asked me whether the nat-
ural remedies I gave him worked like the drugs for allergies—whether
they would stop working as soon as they are discontinued. I explained
that they didn’t work that way. The probiotics work to restore benefi-
cial bacteria that would naturally be present in his body but that must
have become out of balance. I informed him that he may want to con-
tinue taking them for a while to ensure his body has the strains from
which he seemed to benefit. I explained that he could give his body
a boost every February or March so he was in great shape for spring
and to use the probiotics and nettles if he started to feel like the aller-
gies were coming back.
Wayne was so thrilled he could return to the outdoor activities he
loved so much. Allergies were no longer reducing his quality of life
and preventing him from doing the things he loved.
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New Hope for Serious Illnesses • 81
Probiotic-rich foods and supplements have a rightful place

at the forefront of healing many health conditions and diseases,
from AIDs to depression, brain disease to cancer, and so much
more. They are proving themselves useful within the treatment
plans of dozens of illnesses and may even prevent many health
concerns, especially as part of an overall healthy diet and lifestyle.
Increasing amounts of research show that various strains of
Lactobacilli and Bifidobacteria go well beyond the gut to trans-
form the health of our body. As you learned in the last chapter,
they have the ability to destroy harmful bacteria, yeasts, fungi,
and viruses. They also have been shown to lower the levels of
certain immune system chemicals known as cytokines, both in
the gut as well as in the blood that feeds the entire body. That’s
great news, because large amounts of research have linked inflam-
mation as the common denominator behind many serious health
conditions, including arthritis, cancer, heart disease, and many
other health concerns. Even mood disorders like depression are
increasingly being linked to underlying inflammation.1 Additional
research in the journal Gut Microbes found that probiotics can
reduce inflammation, offering hope for the many serious condi-
tions linked to inflammation and the millions of people suffering
from them.
The Inflammation Connection
A rthritis has always been linked to inflammation in the

joints, but it hasn’t always been clear that dietary and life-
style changes could postpone the onset of the disease, alleviate
pain, and even reduce or eliminate the underlying inflammation
linked to the condition.2
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Clinical research links inflammation to heart disease, ranging

from coronary artery disease to congestive heart failure. We now
understand that the body uses cholesterol and other fatty depos-
its to repair damage inflammation causes within the arteries. 3 In
studies chronic inflammation in the body has even been shown to
contribute to the growth of cancer cells and tumors.4
Many other health conditions have been linked to inflam-
mation, including but not limited to ADD/ADHD, Alzheimer’s
disease, dental issues, diabetes, migraines, obesity, peripheral neu-
ropathy, thyroid conditions, and stroke.5
Most medical treatments of these conditions involve address-
ing symptoms of the diseases but rarely address the underlying
inflammation that is causing the problems. Although addressing
the symptoms may be important to the sufferer of the disease, it
doesn’t help slow the progression or reverse the condition. It is
important to tackle the inflammation. Inflammatory cytokines are
released into the blood or tissues as part of the body’s attempt to
heal the disease but are destructive to healthy cells. When inflam-
mation becomes chronic, inflammatory cytokines can wear down
cartilage and bodily tissues, leading to further inflammation in
the body.
Getting cytokines under control is a key factor in restoring
health and preventing or managing inflammatory conditions.
Because the majority of inflammatory conditions start in the gut,
probiotics play a key role in addressing the inflammation that is
underlying many health concerns.6 Before we discuss the use of
probiotics to address the inflammation and several inflammation-
linked conditions, let’s first explore how inflammation begins in
the gut.
As you may recall from our discussions about the gut in
Chapter 2, the gut has a semipermeable lining. Many factors
affect the degree to which it is permeable, but it also fluctuates in
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response to various chemical reactions in our body. For example,

when you have an argument your adrenal glands pump out the
stress hormone cortisol, or when you stay up late to work or party
your thyroid levels fluctuate. These hormones cause the intestinal
lining to become more permeable fairly quickly.7
Additionally, any time beneficial bacteria are reduced in the
gut as a result of antibiotic or other medication use, stress, a high-
sugar diet, and many other factors, it can set the stage for the
immune system to “sound the alarm” and increase the produc-
tion of immune compounds like cytokines, resulting in increased
inflammation and intestinal permeability, or “leaky gut syn-
drome.” The more permeable or “leaky” the gut is, the more that
incompletely digested food, toxins, harmful bacteria, viruses, and
fungi have access to the bloodstream, where they may cause sys-
temic damage.
If the intestinal lining becomes repeatedly damaged due to
ongoing or recurring leaky gut syndrome, the damaged microvilli
lose their ability to function properly. They become ineffective at
processing and using nutrients we eat that are essential to diges-
tion and our overall health. Digestion becomes further impaired,
and we lose the ability to absorb other nutrients our body needs
for maintenance and tissue and organ repair. You may become
more susceptible to immune system attacks on the substances
that permeate into the blood, such as the undigested food and
toxins. Your body initiates attacks on these “foreign invaders”
by responding with inflammation, allergic reactions, and other
symptoms we link to other diseases.8
It may not sound that serious, but over time this inflamma-
tory response can lead to serious diseases as your immune system
becomes overburdened and the inflammatory triggers continue
almost incessantly, damaging your nerves, connective tissues, mus-
cles, joints, and other organs. Although not all of the conditions
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below are linked to inflammation, most are. The common denom-

inator for all of the conditions below is the fact that probiotics are
demonstrating their effectiveness for prevention and/or treatment.
Allergies and Allergy-Related Conditions
A lthough probiotics may seem unlikely remedies for allergy

treatment, research shows that some beneficial bacteria can
reduce allergy symptoms and even prevent allergic conditions alto-
gether if they are taken early enough in a person’s development. Not
all probiotics seem to have the anti-allergic effect, but the right ones
can heal the intestinal walls and reduce underlying inflammation in
the gut, and that can spell greater healing throughout the body.
And this miracle starts before birth! Research in the Journal
of Allergy and Clinical Immunology found that probiotic con-
sumption by the mother during pregnancy and in the infant’s milk
reduced the risk of eczema, which is often linked to allergies. The
early probiotic consumption also reduced the incidence of another
allergic condition called rhinoconjunctivitis in children. Allergic
rhinoconjunctivitis (ARC), an inflammatory disorder of the nose,
sinuses, and eyes, is the most common allergic disease. In the last
four decades it has dramatically increased in prevalence in indus-
trialized and developing nations. It is estimated to affect up to 40
percent of the population of all countries, ethnic groups, and ages,
including infants and children. The symptoms usually involve
itchy nose, sneezing, watery mucus, nasal congestion or blockage,
and itching or burning eyes, tearing, and redness.9 Because it is
frequently associated with asthma and sinus and ear problems, it
can impair quality of life.
Consuming probiotics during fetal development and infancy
may be helpful in reducing the incidence of allergies, but probiotics
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have also been found to help with allergy symptoms later in life
as well. According to scientists at the Osaka University School
of Medicine, the probiotic Lactobacillus casei (L. casei) delays
the occurrence of allergic symptoms.10 This probiotic also demon-
strated effectiveness at reducing sinusitis and nasal congestion
linked to allergies.
Other studies demonstrate the effectiveness of the probiotic
yeast known as Saccharomyces cerevisiae, which has been shown
to have an anti-inflammatory effect on the mucous membranes.
Another study also showed that the same yeast reduced conges-
tion and runny noses.11
Anxiety and Depression
W e live in an incredibly stressful, hectic world, and unfor-

tunately many of us have created lives that are neither
healthy nor sustainable. It is not surprising that anxiety disorders
are the most common forms of mental illness affecting Americans.
According to the Anxiety and Depression Association of America,
40 million American over the age of eighteen suffer from a form
of anxiety.12 That is over 18 percent of the population!
There are numerous reasons why people develop anxiety dis-
orders, but the vast majority can be attributed to one or more of
the following factors: genetics, brain health, and/or lifestyle or life
events and traumas.
If you’re thinking of emotional health, you probably never
consider what happens in your gut as a factor, but it is. You
might consider work stress, home stress, and family stress, but it
is doubtful that you’d think of your gut. However, chronic gas-
trointestinal disorders are now being linked to altered behavior
and higher rates of anxiety and, in particular, depression.13 The
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gastrointestinal link to these conditions may shed light on new

approaches to treating chronic anxiety and depression.14 In animal
studies conducted at the Department of Medicine at McMaster
University, Hamilton, Ontario, Canada, the probiotic Bifido-
bacterium longum eliminated anxiety and normalized behavior.
Although the probiotic didn’t eliminate inflammation in the gas-
trointestinal tract, it instead reduced the excitability of the nerves
in the gut that connect through the vagus nerve to the central ner-
vous system and, in doing so, eliminated anxiety.15
Although the Canadian scientist did not find an effect on
inflammation in the gut, Hungarian scientists did. Hungarian
scientists found that intestinal inflammation is one of the factors
involved in depression and that treating the inflammation with
probiotics along with vitamins B and D and omega-3 fatty acids
reduced depressive symptoms.16
French researchers have also assessed the role of probiotics—
in this instance, Lactobacillus helveticus R0052 and Bifidobac-
terium longum R0175—on mood and psychological distress to
determine whether these probiotics could have an antianxiety
effect. They found that the healthy study participants experienced
reduced psychological stress, depression, anger-hostility, and anx-
iety as well as improved problem-solving skills when taking the
probiotics for thirty days.17
Obviously, more research needs to be completed to gain a bet-
ter understanding of the use of probiotics in the treatment of anxi-
ety disorders and depression. Although this research is happening,
including these proven strains of probiotics within a larger natural
approach to treating depression and anxiety may be helpful for
people suffering from these psychological disorders. Of course,
probiotics are not replacements for prescribed medications.
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Arthritis
A nyone who has experienced the debilitating pain and inflam-

mation of arthritis will tell you how much these symptoms
can rob a person of the joy of living, from the pleasure of pursuing
a beloved hobby to the satisfaction of enjoying a favorite sport.
Arthritis pain can interfere with the ability to perform even the
simplest of tasks and often prevents sufferers from getting that
much-needed, restorative good night’s sleep that could help silence
an overactive immune system and heal joints.
According to the Centers for Disease Control and Prevention
(CDC), an estimated 50 million adults in the United States have
been diagnosed with arthritis, which includes various forms of
the disease, including rheumatoid arthritis (RA), gout, lupus, and
fibromyalgia. Although many categorize arthritis as an “older per-
son’s disease,” this is a myth. The CDC estimates that 294,000
children under eighteen have been diagnosed with some form of
arthritic or rheumatic condition. Considering the vast and grow-
ing number of people suffering from this debilitating disease, any
natural medicine that offers hope and relief is welcome.
Although drugs may temporarily relieve some of the pain, the
flip side is potentially serious: the list of side effects can be worse
than the disease itself, particularly when it comes to drugs like
Vioxx and Celebrex—both drugs have serious side effects.
Probiotics may offer hope in improving joint function for
people suffering from rheumatoid arthritis. In a study of thirty
rheumatoid arthritis sufferers published in the journal Medical
Science Monitor, scientists at the University of Western Ontario,
Canada, noted joint function improvement in those who took
the probiotics Lactobacillus rhamnosus and Lactobacillus reu-
teri compared to those given placebos.18 Although the researchers
could not offer an explanation as to why the probiotics improved
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joint function, because there are no harmful effects of supplement-

ing with L. rhamnosus and L. reuteri and doing so may actually
offer other health benefits, arthritis sufferers may benefit by add-
ing a probiotic supplement with these strains to their treatment
regime.
Other research links gut bacteria and the resulting inflam-
mation to rheumatoid arthritis, which may account for the joint
function improvement seen in the above study. Researchers at the
New York University School of Medicine linked the prevalence
of the harmful intestinal bacteria Prevotella copri to the onset of
rheumatoid arthritis, which may set off an inflammatory response
that begins in the gut—and may initiate rheumatoid arthritis.19
Additionally, the researchers also found that high levels of P. copri
resulted in fewer beneficial gut bacteria in people suffering from
rheumatoid arthritis, suggesting a gut flora imbalance affecting
people with the condition.
If P. copri infections are linked to the onset of rheumatoid
arthritis and the gut flora imbalance, perhaps supplementing with
beneficial probiotics that help to restore gut flora balance will
also reduce P. copri infections as well. As we discussed e arlier,
researchers have observed joint health improvements with the
addition of L. rhamnosus and L. reuteri, so only time and addi-
tional research will tell if these beneficial bacteria can alter the
course of this debilitating disease.
Brain Disease
M any brain disorders fall into the categories of developmen-

tal, psychiatric, or neurodegenerative diseases. When we
think of brain diseases, Alzheimer’s disease, dementia, Lou Geh-
rig’s disease, and Parkinson’s disease come to mind. Although the
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treatment for these conditions tends to be complex, new research

suggests that probiotics may warrant a place in the treatment of
these brain conditions.
The research into using probiotics for brain health is still
fairly recent, but the promise and wide-reaching implications it
may hold is exciting, particularly because the incidence of brain
disease is on the rise. At the current rate of growth scientists pre-
dict that brain disease will outnumber heart disease and cancer
combined by the year 2022.20 Although many people incorrectly
think that brain diseases are inevitable genetic “time-bombs” that
will affect them if a member of their family was afflicted with
one, more and more research into natural medicines like probiot-
ics is showing that there are diet and lifestyle changes people can
make to prevent their development.
Probiotics can function as antioxidants in the body, which is
not only great for reducing the effects of aging (see page 101), but
it is especially good news for sufferers of brain diseases. The brain
is particularly vulnerable to free radical damage, especially the 60
percent of our brain that is made up of fat. Probiotics may help
to protect the fatty parts of our brain from damage, and this, in
turn, may help us prevent brain diseases like Alzheimer’s disease,
Parkinson’s disease, Lou Gehrig’s disease, dementia, or others.
Swedish researchers found that Lactobacillus plantarum
resulted in a 37 percent reduction of the chemicals linked to free
radical damage that are elevated in many brain and nerve disor-
ders. 21 Free radical damage has been linked to brain and nerve
diseases, making their research particularly welcome for those
suffering from brain diseases.22
Additionally, new research at UCLA found that consuming
certain probiotics could actually produce many brain health ben-
efits, including with sensory and emotional processing. The use of
probiotics as a potential treatment for brain disease is still in its
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infancy, but considering affordability, availability, the lack of side

effects, as well as the many other health benefits of using them,
it seems a natural fit within a larger treatment plan for brain
diseases.
Cancer and Chemotherapy Side Effects
A ccording to the National Cancer Institute, almost 41 per-

cent of men and women will be diagnosed with some form
of cancer at some point in their lifetime. 23 This alarming reality is
all the more disturbing when we realize how much of this cancer
risk can be avoided.
It may surprise you to know that everyone has cancer cells
in their body. When we are healthy, our body naturally seeks out
these cells and destroys them before they can proliferate and form
tumors. When we are exposed to high levels of toxins in our food,
air, water, and soil, however, our bodies can be weakened and less
capable of fighting off cancer growth.
The key risk factors for cancer include the usual bad habits
like drinking, smoking, and illicit drug use. Age is also a risk fac-
tor, as most cancers are diagnosed in people over the age of forty-
five. This may be linked to a lifetime of poor dietary and lifestyle
choices, but it does not preclude young people from getting cancer
as well. Cancer is frequently linked to genetics, but most cancer
experts give as much credence to lifestyle choices and diet as they
do to shared DNA. Cancer rates are also higher in highly industri-
alized countries like the United States and Canada; it is also more
prevalent among low-income and less educated populations.
The research into the use of probiotics in the treatment
of cancer or the side effects of chemotherapy and radiation
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treatment is still in the early stages, but some of it warrants seri-

ous consideration.
Probiotics offer healing potential in the prevention and pos-
sible treatment of colon cancer. Research at the International
University of Health and Welfare Hospital, Japan, found that pro-
biotic supplementation improved the bowels of people suffering
from colon cancer.24
Probiotics also help reduce the incidence and severity of side
effects resulting from chemotherapy and radiation. Scientists at
the University of Alberta, Canada, found that probiotic supple-
mentation may reduce the GI complications linked to chemo-
therapy. Because GI complications can compromise the efficacy
of chemotherapy, probiotic supplementation may play a role in
improving the effectiveness of chemotherapy treatments in people
suffering from cancer. Additional research at St. Peter’s University
Hospital in New Brunswick, Canada, found that probiotics also
aided in preventing diarrhea caused by radiation therapy.
From the research we now know that probiotics can play a
role as anticancer agents, at least with colon cancer, as well as
potentially improving the efficacy of chemotherapy and reduc-
ing the ill effects of radiation therapy in treating cancer. Other
research on smokers, who are definitely at a disadvantage when
it comes to cancer, found that probiotic supplementation exerted
a beneficial effect on the immune system. According to research
in the British Journal of Nutrition, daily intake of the probiotic
Lactobacillus casei Shirota increased natural killer cell activity
in smokers. That might sound like a bad thing, but natural killer
cells are one of the immune system’s weapons against cancer and
other illnesses, so increasing their numbers, particularly in smok-
ers who tend to have lower levels of these immune compounds,
may help protect them against cancer.25
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Diabetes
D iabetes is a severe chronic health condition characterized by

elevated blood sugar levels. If these levels become too high,
they are toxic to the person’s organs, including the brain. People
with diabetes experience one of two main problems when it comes
to handling sugar. They may have a deficiency of insulin, the hor-
mone used to process sugar. Alternatively, the person’s cells may
be resistant to insulin, causing the blood sugar to be unable to
enter the cells.
Over 8 percent of Americans—about 25 million children
and adults—have diabetes. That includes type 1 or juvenile dia-
betes, in which the individual has severe insulin deficiencies. It
also includes type 2 diabetes, which often strikes adults and can
be linked to a diet heavy in refined carbohydrates and sugars, a
sedentary lifestyle, and carrying excess weight. It also includes
gestational diabetes that can occur in pregnant women due to
hormonal imbalances. The latter is usually temporary but impor
tant to address for the health of both the mother and the fetus.
Although not a lot of research has specifically been conducted
for the use of probiotics in the treatment of diabetes, probiotics
have been found to improve the energy balance of the body while
also improving its ability to use glucose (sugar) for energy.26 The
ability to turn glucose into energy is impaired in people with dia-
betes, so this research shows promise as a possible treatment or
adjunct treatment for the disease.
Research on people with diabetes aged thirty-five to seventy
tested the effects of a probiotic supplement containing Lactobacil-
lus acidophilus, L. casei, L. rhamnosus, L. bulgaricus, Bifidobac-
terium breve, B. longum, and Streptococcus thermophilus along
with fructooligosaccharides (FOS). The researchers found that
the probiotic supplementation resulted in a decrease in C-reactive
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protein levels, a marker for inflammation, and also prevented a

rise in fasting blood sugar levels. Both of these markers indicate
improvements in the status of the condition.27
Additionally, subclinical inflammation and increased permea-
bility of the gut (recall our discussion about “leaky gut syndrome”)
have been linked to diabetes.28 Researchers at the University Col-
lege Roosevelt in the Netherlands concluded that “probiotics may
lead to a novel way to control and even prevent diabetes in gen-
eral.”29 More research will give greater clues into the ways we can
control or prevent diabetes, but probiotics are definitely standing
out as treatment possibilities.
Digestive Disorders
P robiotics truly shine in the treatment of digestive disorders,

including celiac disease, colitis, Crohn’s disease, and irritable
bowel syndrome.
Celiac Disease
Celiac disease is a serious food allergy disorder that is triggered by

the gluten and gliadin found in many grains such as wheat, oats,
barley, and rye as well as foods containing them. Because wheat
flour is used as a thickening agent, gluten is found in virtually
all prepared, processed, and packaged food, making avoidance of
this ingredient very difficult.
Although investigation into the probiotic-based treatment
of celiac disease is still in its infancy, new research holds great
promise. In celiac disease the small fingerlike protrusions from
the walls of the intestines, called villi, are damaged, resulting in
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misshapen, blunt protrusions. In one study Scandinavian scien-

tists found that the probiotic L. casei completely restored villus
blunting in the animals they studied.30 Their preliminary research
may offer hope to the many celiac sufferers if the results are sim-
ilar in humans. It is too soon to know if L. casei can reverse this
condition in humans, but considering that L. casei has only been
linked to beneficial health effects it may be worth the supplemen-
tation with a guaranteed gluten-free product rich in this probiotic
strain.
Colitis
Colitis is a digestive disorder in which the intestinal lining

becomes inflamed. Sufferers of this disease typically experience
painful inflammation in the colon.31 Some evidence suggests that
it may be linked to a C. difficile infection. You may recall from
our earlier discussions that Clostridium difficile can cause diar-
rhea, intestinal inflammation, or worse. Scientists at the Depart-
ment of Medicine at the University of British Columbia, Canada,
found that when antibiotics alone failed to address C. difficile
infection, probiotics along with the antibiotic drugs proved to be
an effective treatment of diarrhea linked to C. difficile infection
in people with colitis.32 Although extended antibiotic use may not
be advisable, in this case it worked along with the probiotics to
address the underlying infection linked to the disease.
A study of intestinal microbial diversity in the Italian Journal
of Pediatrics concluded that “vast potential exists for manipulat-
ing the gut microbiota for therapeutic effect, such as use of pro-
biotics” for various bowel conditions, including ulcerative colitis,
inflammatory bowel disease (IBD), and Crohn’s disease.33
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Irritable Bowel Syndrome (IBS)
A common disorder, irritable bowel syndrome (IBS), is a collection

of symptoms that affects the large intestine, also known as the
colon, or bowels—hence the name. Some of the symptoms include
cramping, abdominal pain, bloating, gas, diarrhea, and constipa-
tion, or alternating diarrhea and constipation. 34 Like other dis-
eases labeled “syndromes,” IBS has no known cause. Although
there is no single cause attributed to this uncomfortable condi-
tion, that doesn’t mean there are no known likely causes, some of
which may include hidden food sensitivities, erratic eating habits,
or imbalances in the flora of the large intestines.
As you learned earlier, dysbiosis is an abnormal ratio of bene-
ficial to harmful bacteria or microbes in the bowels in favor of the
harmful bacteria. Because people with IBS typically have imbal-
ances of flora in the large intestines, it is difficult to know with any
certainty whether these imbalances preceded the disorder or are a
result of the disorder. In other words, is the imbalance a cause or
effect of the condition? I believe that it can be both but that when
the harmful microbes outnumber the beneficial ones, the imbal-
ance can leave people susceptible to health problems, including
IBS and many others, even seemingly unrelated conditions.
Although IBS can be uncomfortable for sufferers, according
to medical authorities it does not cause inflammation or increase
the risk of colorectal cancer or other diseases of the colon. It is
frequently manageable through dietary and lifestyle changes and
stress management.35
In my experience as a nutritionist and natural health profes-
sional, I’ve found that one of the best ways to manage IBS is to
eliminate common food culprits like dairy products, sugary foods
(containing natural or synthetic sweeteners), and all fast foods.
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At the same time, gradually—and I stress this point for IBS suf-
ferers!—introduce probiotic supplements and probiotic-rich fer-
mented foods into the diet to address the gut flora dysbiosis, which
in turn usually helps improve the symptoms of the condition.
A growing body of evidence shows that a disturbance of the
flora in the gut may contribute to IBS and its symptoms.36 Add-
ing probiotics may also reduce the likelihood for food allergies
(see the section on allergies on page 84) and the possible damage
from gluten in people who are genetically predisposed to a gluten
allergy (see the section on celiac disease on page 93). I mention
these conditions here because they can also be factors for IBS.
Additionally, research also supports the use of probiotic therapy
as a way to address the overall condition of irritable bowel syn-
drome, although some strains of probiotics are more effective
than others.
Resolving Other Digestive Problems
The first six months of an infant’s life can be difficult for the baby
and parents alike. These months are often replete with colic, con-
stipation, reflux, and other GI disorders. Scientists at several uni-
versities and hospitals specializing in pediatrics joined together in
an effort to study the possible use of probiotics for infants suffer-
ing from GI disorders. They found that infants taking the probiot-
ics had improvements in colic, reduced daily amount of time spent
crying, and a reduced incidence of constipation—all of which I
am sure pleased both the babies and their parents.37
In study after study probiotics are demonstrating their capa-
bilities as the darlings of GI therapies. From diverticular disease
to traveler’s diarrhea and antibiotic-related side effects, probiotics
stand out as the therapy of choice.
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It’s All in the Strains—Irritable Bowel Syndrome
When it comes to irritable bowel syndrome, the strain makes all the
difference. In some studies certain strains of probiotics have been
extremely effective.
Research conducted at the Department of Medicine at the Univer-
sity of Manchester, England, confirms that Bifidobacterium infantis
35624 is particularly effective for the condition. The scientists found
that probiotics helped IBS sufferers experience less abdominal pain,
bloating, bowel dysfunction, straining, and gas by the end of the four-
week study.38
When exploring the research on probiotics for the treatment of IBS,
it quickly becomes obvious that strain matters. Some strains show
no effectiveness on the condition at all, whereas others, like the one
mentioned above, are impressive in their results. But what happens
when many strains are combined? That’s the question researchers
at the Clinical Enteric Neuroscience Translational and Epidemiolog-
ical Research (CENTER) Group at the Mayo Clinic College of Medi-
cine asked. To answer the question, they studied a combination of
eight strains of probiotics combined under the product name VSL#3
and followed forty-eight patients with IBS, some of whom took the
probiotic combination while others took a placebo. They found
that combining the probiotics reduced gas and diarrhea but had no
effect on other IBS symptoms. VSL#3 includes B. breve, B. longum, B.
infantis, L. acidophilus, L. plantarum, L. paracasei, L. bulgaricus, and
S. thermophilus.39
South Korean researchers found that another combination of pro-
biotics, which included L. acidophilus, L. plantarum, L. rhamnosus,
B. breve, B. lactis, B. longum, and S. thermophilus, had a significant
reduction in overall IBS symptoms and, specifically, reduced diarrhea
in those studied.40 You’ll notice that some of the strains are similar to
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It’s All in the Strains—Irritable Bowel Syndrome (continued)
the combination used in the Mayo Clinic study, but others are different.
Because both formulations showed effectiveness for IBS, clearly there
are numerous ones that work.
Another study of IBS patients administered L. acidophilus-SDC 2012
and 2013. The scientists found that those taking the two strains of pro-
biotics had a 23.8 percent reduction in abdominal pain or discomfort.41
Adult sufferers of irritable bowel syndrome are not the only ones
who can benefit from probiotics. In a study of children with IBS, Italian
researchers studied sixty children aged six to sixteen years to assess the
effects of supplementing their diet with Lactobacillus reuteri DSM 17938
for four weeks. The children who received the L. reuteri supplement had
significantly less pain intensity than those who received the placebo,
suggesting that this supplement may be effective for IBS in children.42
What does all the research mean for IBS sufferers? It appears that
some combinations of probiotics are helpful but that, to date, the great-
est relief has come from specific probiotic strains. According to research
published in the journal Therapeutic Advances in Gastroenterology,
Bifidobacterium infantis 35624 and Bifidobacterium lactis DN-173–010
have shown the most encouraging results for treating IBS.43 That doesn’t
mean that other probiotics won’t help address the symptoms and restore
bowel flora balance, but it may be beneficial to obtain these particular
strains if you can.
Diverticulosis is a disorder in which the colon becomes mis-

shapen and forms pouches. If harmful bacteria and inflammation
form in these pouches, the disorder is then referred to as diverticu-
litis (-itis meaning “inflammation”). Although they are defined as
different conditions, most of the time they are found together. A
fiber-deficient diet has been linked to this condition. The lack of
fiber causes strain on the colon wall, as more effort is required to
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push food waste through the colon. This can damage weak spots
along the length of the colon, causing the pouches to form. How-
ever, Italian scientists found that Lactobacillus casei DG24 was
better than a placebo for symptoms linked to diverticular disease.44
If you’ve done much traveling you may already be famil-
iar with the benefits of probiotic supplementation for traveler’s
diarrhea. Probiotics are often able to provide rapid and effective
relief of this troubling problem. Refer to Chapter 6 for more infor-
mation on traveler’s diarrhea.
Heart Disease
H eart disease is a general term used to define a collection of

disorders affecting the heart and blood vessels. Coronary
heart disease, a build-up of plaque in coronary arteries that com-
promises the supply of oxygen-rich blood to the heart, is the most
common form of heart disease.
According to the CDC, heart disease is the leading cause of
death in the United States.45 An estimated six hundred thousand
Americans die annually from heart disease. That is 25 percent of
all deaths in the country every year.
The risk factors for heart disease include smoking, high blood
pressure, high homocysteine levels, and high LDL cholesterol. The
CDC estimates that 50 percent of Americans have at least one of
these risk factors. Other factors include a nutrient-deficient, high-
fat, high-dairy, high-salt diet; excessive alcohol, coffee, or tea con-
sumption; a sedentary lifestyle; and genetics.
Keep in mind that the best choice for you may be different
from someone else experiencing heart disease, depending on your
specific markers for the condition. Obviously, some strains are
superior at reducing high cholesterol, whereas others are benefi-
cial in quelling the underlying inflammation.
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It’s All in the Strains—Heart Disease
Few people would consider probiotics as part of a program for people

suffering from heart disease, yet new research suggests maybe we
should be seriously considering it.
Quadrant Nutrition, LLC, in Hendersonville, North Carolina, stud-
ied the effects of various probiotics or probiotics combined with
prebiotics on the markers for heart disease. They found that certain
probiotic strains, strain combinations, or probiotics and prebiotic
combinations were effective at lowering “bad cholesterol” levels and
reducing inflammation. They discovered that the probiotic-only for-
mulations that included Lactobacillus reuteri NCIMB 30242, Entero-
coccus faecium, and the combination of Lactobacillus acidophilus
La5 and Bifidobacterium lactis Bb12 were beneficial to heart health.
They also identified that the probiotic and prebiotic combinations of
L. acidophilus CHO-220 plus inulin as well as L. acidophilus plus FOS
decreased LDL (“bad”) cholesterol. The researchers also found that
these probiotic strains and probiotic/prebiotic combinations were
helpful in reducing inflammation.46
Additional research supports the use of another probiotic strain in
treating heart disease. Researchers found that Lactobacillus planta-
rum TN8 reduced cytokines, those inflammation-causing compounds
we discussed earlier, as well as triglycerides, cholesterol levels, and
body weight.47 The scientists who conducted the study concluded
that this probiotic strain “exhibited a number of attractive properties
that might open new promising opportunities for the improvement of
various (health) parameters related to animal health performance and
the avoidance of antibiotics and drugs.”
The probiotic strain Enterococcus faecium M-74 has also been
found to reduce high cholesterol levels.48
The strain Lactobacillus reuteri NCIMB 30242 has been found to
help drop C-reactive protein levels.49 C-reactive protein (known as
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CRP) is produced by the liver. The level of CRP rises when there is
inflammation throughout the body, which in turn can be linked to
heart disease.50
When it comes to using probiotics for treating and preventing heart
disease, clearly the strain you choose is an important factor.
Infant Nutrition
I t’s never too early to start good nutrition. The addition of pro
biotics through the mother’s diet for nursing children may
help to prevent health problems later in life. Researchers have
found that the early addition of probiotics, including Lactobacil-
lus rhamnosus GG, L. casei Shirota, Bifidobacterium animalis,
Bb-12, L. johnsonii La1, B. lactis DR10, and S. cerevisiae bou-
lardii, can activate the child’s immune system and help prevent
immune system disorders in childhood.
Pregnant and nursing women can also improve their baby’s
health through probiotic supplementation. Finnish researchers
found that women who supplemented with L. rhamnosus and
Bifidobacterium lactis provided breast milk of higher nutritional
quality to their nursing children than women who did not supple-
ment with the probiotics.51
Aging
I nfancy isn’t the only time in life when probiotics are benefi-
cial. Probiotic supplementation may also be beneficial during
the later years.
Antioxidants are the key protectors of the body’s cells because
they actively protect cells against free radical damage. Free rad-
icals are charged molecules that result from normal metabolic
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processes, harmful toxins, or other substances that are respon-

sible for damage to tissues and the resulting disease or signs of
aging such as wrinkling, joint damage, and so forth. They cause
damage to otherwise healthy tissue in the body, depending on
where they are found. Free radicals have been linked to virtually
all diseases and the aging process because they essentially speed
up aging and disease. When we normally talk about antioxidants
we are discussing some of the main nutrients that have demon-
strated significant antioxidant activity, such as vitamins A, C,
and E; selenium; and alpha lipoic acid. However, new research
shows that some probiotics also act as important antioxidants in
the body. They have been shown to protect against free radical
damage and against damage to the fatty components of cells in
particular.52 Lactobacilli and Bifidobacteria seem to particularly
demonstrate the ability to act as antioxidants in the body. Probiot-
ics can actually seem to slow the aging process.
It seems like a natural fit to use probiotics to fight off harmful
infections. Then we can let the bugs battle it out. Yet few people
would consider probiotics as part of an antiaging regime or a pro-
gram to heal from depression, brain disease, or heart disease. But
the research shows these applications aren’t so outlandish at all.
The promise of probiotics seems unending.
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Chapter 5
How to Select
Probiotic Supplements
“Bacteria are not germs but the germinators—and
fabric—of all life on earth. In declaring war on them we
declared war on the underlying living structure of the
planet—on all life-forms we can see—on ourselves.”
—Stephen Harrod Buhner, The Lost Language of Plants
Samantha Experiences Less Depression
Twenty-seven-year-old Samantha came to see me after battling

depression for several years. She couldn’t remember the exact date it
started, but she confessed that she couldn’t remember feeling happy
in her life. We explored the potential benefits of working with a coun-
selor, which she agreed to do. Then we got to work on her diet and
lifestyle to make them better support her emotional needs.
Like many people I’ve seen with depression, Samantha ate a lot of
sugar and refined carbohydrates, which feed harmful bacteria in the
intestines and can contribute to blood sugar and hormonal imbal-
ances linked with depression. I ran some saliva hormone tests to get
103
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Samantha Experiences Less Depression (continued)
a clearer picture of her hormone health, which was actually pretty

good, so I knew we needed to work on low-grade inflammation and
intestinal bacterial imbalances. Because the gut is an integral starting
point for both of these concerns, I asked her to follow a gut health
diet and lifestyle and to take probiotic supplements.
I explained that there was some exciting research that found pro-
biotics like B. longum and L. helveticus had lessened depression and
anxiety. Although she understood that the research was in its early
stages, she was eager to try anything that might help her, particularly
something natural with virtually no side effects. Because probiotics
alone would likely help but not necessarily address all aspects of the
condition, we explored Samantha’s diet. I asked her to remove all
foods containing additives such as artificial sweeteners and MSG and
to significantly cut back on sugar in her diet, as these items have been
linked to depression and mood imbalances. I also asked her to eat
every two to three hours to avoid blood sugar fluctuations that can
aggravate the condition.
In addition to the probiotic supplements and probiotic-rich foods
I asked her to take daily, she also started taking 3000mg of fish oil
daily. Because so many B-complex vitamins are involved in healthy
mood balance, I recommended a 50mg B-complex with two meals
each day. Then she added an herbal extract of St. John’s Wort (thirty
drops three times daily) because multiple studies have found that this
powerful herb is effective in reducing mild to moderate depression.
Finally, at bedtime she began taking 50mg of 5-HTP, a natural nutri-
tional supplement that has also been found to help with depression.
I asked her to start writing out her feelings in a journal whenever she
felt stressed or depressed and to go for a walk during daylight hours
(preferably in the morning) every day because both regular exercise
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How to Select Probiotic Supplements • 105
and moderate sunlight exposure have been found to be helpful when

combating depression.
Samantha followed my plan and returned in a month to report that
she felt about 60 percent improved, which I was quite happy with,
considering only a month had passed. She agreed to continue the
program and report back in another month, at which time she said
she felt 90 percent improved. She still felt depressed occasionally, but
most of the time she felt happier, as though a fog had lifted around
her. She declared that the greatest change had been in her outlook:
she now understood that even when she felt depressed, she had tools
at her disposal to empower her to feel better.
Most people find the probiotics section of their local health

food store daunting. Every company and salesperson claims their
product is king and proceeds to tell you why you need twelve
strains of probiotics, billions of colony-forming units (CFUs), live
cultures, and added prebiotics. The discussion on prebiotics then
leads to the mention of the importance of FOS and inulin and
maybe suggestions for other products you should buy too. Much
of the information provided tends to be exaggerated or inaccu-
rate, causing endless confusion for consumers and anyone looking
to improve their health.
In this chapter I will connect the dots between all the infor-
mation about probiotics and various health conditions and
explain everything you need to know to purchase probiotic sup-
plements. I will outline the difference between prebiotics and
probiotics, different types of cultures, which strains of bacteria
you absolutely want, and other information that will help you to
select the probiotic supplement that is right for you. I offer sug-
gestions on particular strains you should look for to help combat
particular illnesses. I’ll help to dispel the confusion and the myths
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around probiotics and prebiotics and explore consumer tests that

examined probiotics in the laboratory to see whether they mea-
sured up to their own claims. I’ll also tell you how to find out
whether your yogurt is all it’s cracked up to be and whether it
even contains any “live cultures” at all, contrary to what the label
might indicate.
Before we delve any further, let’s first explore the difference
between probiotics and prebiotics because there is a tremendous
amount of confusion between the two and whether prebiotics are
a necessary addition to your probiotic supplement.
The Pros of Probiotics
A s you learned earlier, probiotics are microorganisms that

promote health. But let’s recap briefly in the context of the
difference between probiotics and prebiotics. Probiotics are pri-
marily bacteria as well as the occasional yeast culture that confers
health benefits when eaten or taken in supplement form. As you
discovered in Chapters 3 and 4, there are many different strains of
bacteria that offer an array of health benefits, ranging from boost-
ing immunity and reducing arthritis symptoms to boosting brain
health and fighting cancer.
These bacteria are primarily from the Lactobacilli, Bifido-
bacteria, and, occasionally, from the Saccharomyces (yeast) fam-
ilies (you’ll find out more about these in just a bit). These healthy
bacteria “crowd out” harmful pathogenic bacteria and yeasts in
the intestines, helping to prevent and heal various health concerns
mentioned in the previous chapters.
Of course, as you learned in Chapter 2, unheated or unpas-
teurized fermented foods like yogurt, kimchi, sauerkraut, and
others also naturally contain many probiotics, which we’ll discuss
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a bit further later in this chapter. After all, you may be wondering
how you can tell whether your yogurt contains live cultures. I’ll
teach you a simple test you can do at home to help you find out.
Dispelling the Myths About Prebiotics
L ike us, probiotics need food to survive. Prebiotics are the

foods that feed probiotics and enable them to populate the
intestines. Many food products and supplements come with claims
that they contain prebiotics that are necessary for probiotics to
work, but that isn’t the whole story. In most cases adding pre
biotics to packaged foods or supplements isn’t necessary unless
you eat a poor diet or have extremely weak digestion. And if you
eat a poor diet, I hope that by now you’ve gained the message that
it is critical to make changes to improve your diet.
For most people the addition of prebiotics to probiotic sup-
plements is really more of a marketing strategy, in my opinion.
Although there is some excellent research showing that added
prebiotics encourage the growth of probiotics, the truth is that
if you’re eating a diet high in fiber along with fruit, vegetables,
grains, and legumes, you’re probably getting all the prebiotics that
beneficial bacteria need to thrive inside your gut.
When it comes to probiotic supplements, a small amount of
added FOS or inulin (see below for more info on these) may be
great, but in others they may waste valuable “real estate” space
inside the tiny capsules that is better served with probiotics. Here’s
why: prebiotics are carbohydrates such as sugars, starches, and
fiber and are found in all plant-based foods. Of course, some are
better than others. Although research shows that prebiotics fuel
probiotics and help them to proliferate, the reality is that most
people should be getting prebiotics from their daily diet. Once the
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probiotics feed on these substances in your gut and proliferate,

they’ll help improve your gut health and overall health. But you’ll
have to make a concerted effort to eat more fermented foods or
take probiotic supplements to get adequate probiotics.
Here are some instances when added prebiotics are helpful:
• You eat a poor diet replete with fast foods.

• You alternate between eating a poor diet and a healthy diet but
really don’t stick to healthy eating on a daily basis.
• You eat animal protein like burgers, steak, chicken, pork, or other
type at almost every meal.
• You have less than one daily bowel movement.
• You have had issues with constipation, diverticulitis (misshapen
and inflamed intestines), or diverticulosis (misshapen intestines).
• Your diet tends to go up and down a lot due to traveling or other
circumstances.
• You drink fewer than six cups of water daily.
• You don’t make an effort to eat a lot of fibrous foods (fewer than
thirty-five grams daily).
What About FOS and Inulin?
If you read “contains FOS” or “fructooligosaccharides” on the

package of probiotic supplements, keep in mind that “oligosac-
charides” are simply sugar molecules and “fructo” simply indi-
cates that these sugars are derived from fruit. Inulin is a type of
fiber that is also touted as a popular prebiotic.
Many products indicate that they have “Added Prebiotics”
or “Contains Prebiotics” or “Added FOS” or “Added Inulin” or
something like that. In most cases it may actually mean that the
product contains sugar, which most people need less of, not more.
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Food Sources of Prebiotics
There are many great sources of prebiotics in a healthy diet. Some of

the best ones include:
asparagus
bananas
burdock
chicory root
dandelions
endive
garlic
Jerusalem artichokes
leeks
onions
radicchio
Eat more of these foods and other foods rich in fiber to give the
beneficial bacteria a boost.
So be sure to check the ingredients to see whether there is simply

added sugar in the product you’ve selected. Keep in mind that any
ingredient that ends in “-ose,” such as fructose, glucose, galac-
tose, and so forth, is another word for sugar.
Probiotics: Meet the Family
T here are many different types of bacteria that colonize the

body—we’ve talked about many of them in previous chap-
ters. Here let’s focus on some of the main ones. The two main
types of bacteria are Lactobacilli and Bifidobacteria. These groups
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of bacteria, each of which has many species and subspecies, per-

form vital functions in your body, enabling you to obtain the
nutrients you need to build a strong body, detoxify toxic sub-
stances that would otherwise harm you, stimulate your immune
system to protect you against harmful bacteria and viruses, and
keep your intestines healthy and strong to prevent inflammation
and disease there or elsewhere in your body.1
Some of the species showing the most promise to prevent
disease include strains such as Lactobacillus acidophilus, brevis,
casei, plantarum, reuteri, and rhamnosus along with Bifidobac-
teria lactis and bifiform. Although these names may sound like a
foreign language, you’ll soon discover that most of these beneficial
bacteria are found in readily available fermented foods and supple-
ments. Many of these medicinal powerhouses float around in the
air, just waiting for the opportunity to proliferate on foods and
in beverages as well as to share their healing powers with us in
exchange for the opportunity to co-exist in our bodies.
Meet the Lactobacilli Family
The most widely known strains of probiotics are members of the

Lactobaccilli family. They are primarily found in the small intes-
tines; mucous membranes of the nose, throat, mouth, and genitals;
and upper respiratory tract. They are involved in cellular renewal
to keep the walls of the intestines healthy. Pregnant women tend
to have particularly large colonies of these healthy bacteria, which
will then inoculate a newborn so he or she will have the beneficial
bacteria needed for health.
You’ll notice that the name Lactobacillus is often shortened
to L. when referring to specific strains of bacteria. There are many
different strains in the Lactobacilli family, including L. acidophilus,
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L. brevis, L. bulgaricus, L. casei, L. delbueckii, L. gasseri, L. john-

sonii, L. paracasei, L. plantarum, L. reuteri, L. rhamnosus, and L.
salivarius, all of which produce lactic acid and hydrogen peroxide
in the intestines. Hydrogen peroxide has naturally antimicrobial
qualities and tends to kill viruses, fungi, and disease-causing bac-
teria. Lactobacilli also trigger anti-inflammatory proteins produced
by white blood cells, which respond to harmful invaders of the
immune system to help our bodies fight infection.
Lactobacillus acidophilus is the first strain of probiotic I
learned about twenty-five years ago and one of only a handful
known by health professionals at that time—and it may be the
one you’ve heard of most. Since then we’ve discovered many other
health-promoting strains in this family.
They convert various types of sugars to lactic acid, which is
why they are valuable in food fermentation procedures that pre-
serve food. Some strains of Lactobacilli are found in fermented
foods like yogurt, fermented vegetables and sauerkrauts, pickled
vegetables, sourdough bread (although they are killed during the
baking process), fermented beverages like kombucha (typically
green or black tea that has been fermented), and fermented fruit
dishes. (For more about these fermentation processes and how to
employ them in your kitchen, see Chapter 6.)
Lactobacillus acidophilus—The First Discovered Probiotic
Before many of the other valuable probiotics were known, ben-

eficial bacteria were often called “acidophilus.” Now, frequently
shortened to L. acidophilus, Lactobacillus acidophilus is a strain
of bacteria that is commonly found in yogurts with live cultures.
It ferments milk sugars, known as lactose, along with many other
sugars and carbohydrates. It also helps to break down gluten, a
specific type of protein found in wheat, oats, rye, and many other
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grains. 2 It is important to replenish L. acidophilus during and

after antibiotic use.
Lactobacillus brevis—The Booster of Anticancer Compounds
L. brevis tends to adhere well to the intestinal walls, which means

it assists in “crowding out” harmful disease-causing agents (patho-
gens). It helps to break down compounds known as polyamines,
which have been linked to vaginal infections and intestinal can-
cer. This strain of bacteria also increases our body’s production of
anticancer compounds known as interferons.3
Lactobacillus bulgaricus—The Cholesterol Normalizer
L. bulgaricus is a close relative of L. acidophilus. It has been

extensively used in the production of yogurt and cheese. It helps
restore normal cholesterol levels and reduces the LDL cholesterol
(sometimes referred to as the “bad” cholesterol). Like many of
its Lactobacilli family members, it reduces inflammation, which
means it may hold promise for serious illnesses, as you discovered
in Chapters 3 and 4.4
Lactobacillus casei—The Dairy Digester
L. casei helps to break down a compound called casein found in

dairy products as well as gluten found in many grains. It helps to
regulate immune responses and antagonizes the harmful bacteria
Helicobacter pylori, which have been linked to many health con-
cerns, including ulcers, and fights E. coli bacteria to reduce the
likelihood of food poisoning. L. casei also helps reduce cytokines,
substances in the body that cause inflammation.5
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Lactobacillus gasseri—The Destroyer of Harmful Bacteria
L. gasseri is present in the human gut and in healthy women’s

breast milk and vaginas. L. gasseri produces compounds that
naturally kill harmful bacteria (called bacteriocins), particularly
infectious diseases linked to Clostridium, Listeria, and Entero-
coccus. Clostridium difficile (C. difficile) can cause diarrhea,
intestinal inflammation, and, in severe cases, death.6 Listeria is
a food-borne pathogen that has been linked to meningitis and
inflammatory gastrointestinal diseases like gastroenteritis as well
as blood poisoning.7 Enterococcus are bacteria that cause infec-
tions typically acquired during a hospital stay and can infect the
urinary tract, wounds, or the heart.8
Lactobacillus paracasei—The Warrior for Good
L. paracasei has wide-reaching benefits. It contributes to healthy

vaginal microbial balance, balances intestinal flora, and even helps
reduce nasal and sinus congestion linked to allergies. It is an excel-
lent warrior against pathogenic bacteria like Clostridium difficile
(C. difficile) and Staphylococcus aureus (S. aureus). S. aureus is
the culprit behind MRSA that we’ve been hearing about so much
in the news lately. It is one of the pathogenic bacteria that causes
infection and no longer responds to antibiotic use.9 Fortunately,
L. paracasei can help.
Lactobacillus plantarum—The Restorer of Healthy Intestines
This beneficial bacteria is generally lacking in people eating the

Standard American Diet (SAD) but is commonly found in people
eating a traditional plant-based diet. It is best known for its ability
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to reduce inflammation-causing compounds, making it beneficial

in the treatment of diseases linked to inflammation such as arthri-
tis, cancer, diabetes, and heart disease. It is helpful to restore
healthy intestinal walls and is a warrior against C. difficile infec-
tion. It is also helpful in treating irritable bowel syndrome.10
Lactobacillus reuteri—The Versatile Healer
L. reuteri has demonstrated effectiveness in many different areas

of health. It reduces infections and diarrhea linked to infections
in infants and children and has shown promise in treating side
effects of chemotherapy in adult cancer patients. L. reuteri is also
one of the most potent probiotics against the H. pylori infection
that has been linked to ulcers. It is effective against the infection
linked to the dental condition periodontitis, which is linked to
excessive wear of the teeth and inflammation of the gums. Still
other research shows that L. reuteri may help reduce inflamma-
tion in the body that has been linked to heart disease and other
chronic conditions.
Lactobacillus rhamnosus—The Anti-Inflammatory Bacteria
L. rhamnosus may sound more like an Egyptian god, but it war-

rants this elevated status among bacterial colonies. This mem-
ber of the Lactobacilli family manufactures enzymes, which are
specialized types of proteins. In this case the enzymes are highly
anti-inflammatory, causing L. rhamnosus to hold great promise
in treating inflammatory conditions. It also enhances our natural
immunity to disease and is a particularly good warrior against
E. coli and C. difficile. It may also support immune health in
infants with allergies.11
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Lactobacillus salivarius—The Calcium Enhancer
If you’re worried about osteoporosis, make friends with L. sali-

varius. This strain of the Lactobacilli family actually enhances the
body’s absorption of calcium, and this is just one of its many bene-
fits. It is found in healthy intestines and mucus membranes such as
the mouth, nose, eyelids, and genitals. It reduces inflammation in
the body and even secretes substances that kill harmful microbes.12
It fights the harmful bacteria Salmonella typhimurium, which
causes diarrhea and intestinal inflammation.13
Meet the Bifidobacteria Family
The Lactobacilli family cannot take all of the credit for helping us
stay healthy. The Bifidobacteria family is another powerful fam-
ily of health-promoting bacteria. They are most commonly found
in the mouth, GI tract (especially the large intestines), and vag-
inal areas. Their function varies from strain to strain, but some
of the benefits they confer include vitamin production, destroying
cancer-causing compounds, destroying harmful infection-causing
microbes, and balancing the immune system.14
The name Bifidobacterium is often shortened to B. when
referring to specific strains of bacteria. There are about thirty iden-
tified strains of Bifidobacteria so far, with the most common ones
being B. bifidum, B. breve, B. infantis, B. lactis, and B. longum.
There are about seven times as many Bifidobacteria than
Lactobacilli present in a healthy adult gut. Newborn babies that
have been breastfed tend to have an especially large number of
Bifidobacteria, as they receive it through their mother’s milk;
this helps the baby to prevent harmful infections in childhood
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and throughout his or her life. Bifidobacteria are strong boosters

of the immune system. Some strains of Bifidobacteria are found
in yogurt, kefir, fermented vegetables such as sauerkraut, and
kombucha.
Bifidobacterium bifidum—The Preventer of Allergies
B. bifidum are present in large numbers in the large intestine, or

colon as it is often called. However, due to antibiotic use, poor
diet, and possibly other factors, their numbers are often reduced.
Research shows that B. bifidum colonies are reduced in infants
suffering from allergies.15 As a result, restoring this strain of bac-
teria may be helpful in alleviating allergies. It has been shown
to regulate and strengthen the immune system against harmful
microbes such as C. difficile. It is important to replenish B. bifi-
dum during and after antibiotic use.
Bifidobacterium breve—The Destroyer of Infectious Diseases
B. breve secrete enzymes that favorably alter intestinal microbes.

These enzymes actually kill harmful microbes that are linked to
infection and disease, including those linked to Clostridium spe-
cies such as C. difficile.16 B. breve also keep Bacteroides, another
group of bacteria, in healthy numbers. Although Bacteroides can
be beneficial in the intestines, if their numbers become too high
or they migrate beyond the intestines, then they can be responsi-
ble for abscesses or other infections.17 B. breve also stimulate the
body’s ability to produce antibodies, which improve our ability to
overcome infectious diseases. B. breve is a warrior against infec-
tions caused by Campylobacter jejuni and rotavirus.
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Food Poisoning—and Good Bacteria
Did you know that C. jejuni is the number one cause of food-borne
illness in the United States and that rotavirus is the cause of 600,000
to 850,000 deaths annually?18
It’s true. Fortunately, the probiotic B. breve has been shown to
stimulate the body’s ability to overcome infectious diseases like C.
jejuni and rotavirus. B. breve has been found in studies to be a warrior
against infections and a worthwhile addition to your medicine cabinet.
Bifidobacterium infantis—The Baby Health Builder
Based on the name, you can probably guess where this bacteria is
primarily located: B. infantis is typically found in the intestines of
infants. It is rarely found in adults. It is a strong warrior against
one of the harmful strains of bacteria believed to play a causal role
in inflammatory bowel disease, Bacteroides vulgatus. B. infantis
also reduces compounds that cause inflammation and are involved
in many inflammation-linked illnesses, ranging from depression
to arthritis. Combined with L. acidophilus, it helps reduce diar-
rhea and restores healthy microbial balance in the intestines of
infants, particularly when the flora balance is thrown off from
antibiotic use.19
Bifidobacterium lactis—The Anti-Tumor Superhero
B. lactis is a superhero when it comes to tumors and infections. It

secretes a compound that kills harmful microbes and boosts the
tumor cell–killing properties of the immune system. It also boosts
the immune system cells that fight disease and significantly improves
the immune system’s ability to cope with cholera and tetanus.20
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Bifidobacterium longum—The Bacterial GI Joe
B. longum is frequently the dominant strain of Bifidobacteria

found in humans. Recall our earlier discussion about the signifi-
cant amount of variation among bacteria found in one human to
another, and you’ll have a clear idea why I say “frequently” the
dominant strain. As we’re discovering with the Human Microbi-
ome Project, bacterial composition is much like fingerprints: no
two humans have exactly the same numbers and strains of bacte-
ria. B. longum reduces intestinal inflammation and fights E. coli
bacterial infections. It helps restore a balanced immune response
and reduces lung and respiratory inflammation. It also reduces the
amount of inflammation found in people with ulcerative colitis.21
Other Health-Promoting Bacteria
The Lactobacilli and Bifidobacteria families are not the only ben-
eficial microbes. In addition to these two families, Streptococ-
cus thermophilus is another primary probiotic used for boosting
health. As time goes on, scientists are likely to discover many other
beneficial microbes as well. For now, let’s explore S. thermophilus.
Streptococcus thermophilus—The Gene Genie
When you read or hear “strep” you probably think of “strep

throat” and the bacteria that cause this nasty ailment, but not
all strep bacteria are evil. S. thermophilus, which is commonly
used in yogurt and cheese production, strongly inhibits harmful
microbes in food items and in our bodies. It even protects the body
against carcinogens and reduces any DNA damage and premalig-
nant lesions they may cause. It helps support healthy GI functions,
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improves rotavirus-caused diarrhea, and has been linked to remis-

sion in ulcerative colitis.22
Beneficial Yeasts and Fungi
Beneficial yeasts and fungi are naturally found in our bodies as

well. In balanced amounts they promote health. Beneficial yeasts
are involved in the fermentation processes of many different foods,
including beer, sourdough bread, and wine. Yeasts are naturally
present in soil and air; that’s how airborne yeasts populate these
foods to ferment them. Beneficial yeasts are not related to disease-
causing ones such as Candida albicans and do not contribute to
Candida overgrowth (for more on Candida, see page 26). By com-
parison, yeasts are much larger than bacteria, although neither
is visible to the naked eye. Our knowledge of beneficial yeasts is
likely in its infancy, but we do know that Saccharomyces boular-
dii offers many health benefits.
Saccharomyces boulardii—The Anti-Diarrhea Remedy
S. boulardii may sound like a Bollywood superstar but is actu-

ally a beneficial yeast. The French microbiologist Henri Boulard
observed Indo-Chinese people treating diarrhea resulting from
cholera with a fermented lychee and mangosteen tea. When he
examined the beverage he found a strain of yeast not previously
identified and named it Saccharomyces boulardii. He patented
the probiotic as an anti-diarrhea drug. 23 S. boulardii is effective
against diarrhea because it has broad antimicrobial effects against
harmful microbes, including C. difficile, E. coli, Candida albi-
cans, and other pathogens found in the GI tract. It also helps
Bifidobacteria populations expand.24
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How Much Should I Take?
Every probiotic product is different, but usually 1 to 10 billion living

organisms (or CFUs) is sufficient for most people. Ideally, take pro
biotics on an empty stomach or twenty minutes before eating and an
hour or two after eating. They are best taken first thing in the morning
or before bed and can be taken in divided doses throughout the day,
if you prefer. Take capsules with some water or juice or mix the pow-
dered form directly into water or juice.
What to Look for in a Probiotic Supplement
S upplement your diet with a high-quality probiotic, prefera-

bly one from a reputable company to help ensure that you’re
getting what you pay for. It may seem confusing because there
are so many different possible strains found in the vast array of
probiotic supplements in the marketplace. Some contain Lacto-
bacillus acidophilus only, whereas others contain many different
bacterial strains such as Streptococcus thermophilus, Propioni-
bacterium freudenreichii, Lactobacillus rhamnosus, Lactobacil-
lus plantarum, Lactobacillus paracasei, Lactobacillus bulgaricus,
Lactobacillus acidophilus, Bifidobacterium longum, Bifidobacte-
rium lactis, Bifidobacterium infantis, Bifidobacterium breve, and
Bifidobacterium bifidum, and possibly others.
There are literally thousands of different possible strains of
bacteria, and not all of them have been proven effective or even
safe for inclusion in probiotic supplements. If there is one mes-
sage I’d like you to take with you about selecting probiotic supple-
ments, it is that a greater variety of strains and higher numbers of
bacterial units in a supplement does not necessarily make a prod-
uct superior.
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Usually, bacteria are measured in colony-forming units—or

CFU for short—and most types will have between 1 and 20 billion
CFU. Or the package may just indicate, say, 4 billion per capsule.
However, don’t be fooled into thinking that choosing a quality
probiotic is just a numbers game. A higher number of CFUs does
not necessarily indicate a superior product.
I wish I could tell you that there is a foolproof way of know-
ing whether a probiotic supplement is great or lousy. Unfortu-
nately, there isn’t a guaranteed way to discern between good- and
poor-quality probiotic supplements without trying them, but there
are some factors to consider when making your purchase.
Factors to Consider When Purchasing Probiotic Supplements
Reputation of the Company. There are many companies that are

simply jumping on the probiotics bandwagon due to the increas-
ing amounts of research and public information about their health
benefits. Although there may be nothing wrong with a start-up
probiotics manufacturing company, it is best if the company has
third-party proof that their product claims are valid. Too many
companies are offering the world in their supplements but may not
deliver on the claims. In a perfect world companies would report
Are There Any Side Effects of Taking Probiotics?
Higher doses of probiotics, however, may cause an increased like-

lihood of side effects such as bloating, gas, or indigestion. In most
cases these effects simply reduce over time as your body becomes
accustomed to the addition of probiotic cultures in the diet. Side
effects are usually mild.
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exactly what is found in their product, but some companies’ prod-

ucts do not contain what they claim to contain.
ConsumerLabs.com conducted an extensive study of nineteen
probiotic supplements manufactured by different companies in the
United States and found that only fourteen products actually pro-
vided the amounts of probiotics listed on the labels.25 (I’ve listed
more information about those products that did not measure up
to the claims on page 126.)
Science-Backed Strains. As you’ve learned, there are many

strains of probiotics available, but not all of them are sufficiently
researched to warrant inclusion in supplements. A long list of bac-
terial strains is not necessarily better than well-researched and
effective strains proven through research to do what you’re hop-
ing they will do for your health. Remember that bacteria compete
with each other for nutrition and resources, so dominant strains
may simply beat out the strains that are less resilient. The package
could say the product has twelve strains, but you might end up
with only a few after ingesting them. So you may be paying extra
for strains that may not even survive once you’ve swallowed them.
Or you may be paying for strain combinations that are untested
through research. Although the “throw everything into the pool”
approach may seem like a good idea, it is rarely effective in reality.
Stability. You just discovered that some probiotic strains are

unstable and therefore not suited for inclusion in supplement form
at all. But that is not the only stability factor to consider. By the
time the product has been manufactured, transported, and sits
on health food or pharmacy store shelves even before it gets to
you, it may no longer contain some of the probiotics reported.
Probiotics are measured in CFU, which simply represents the
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reported number of live bacteria. Product labels usually indicate

1 to 25 billion CFUs of specific probiotic strains. Some compa-
nies assert that their product contains 5 billion organisms “at the
time of manufacture,” which is actually useless information and
frankly misleading to consumers. Probiotics can and do die over
time, when exposed to heat, or when they are not refrigerated, as
well as when they are affected by other factors. Other companies
report the number of organisms at the end of the shelf life of the
product, which is actually a much more useful number, so opt for
products that do this. Companies that report the number of CFUs
at the end of the shelf life usually factor in a 50 percent loss of
probiotic cultures by the expiration date of the product. In other
words, a product that claims to have 10 billion CFUs by the expi-
ration date may actually have many more than that throughout its
shelf life. However, as with any type of consumer product, there
will always be some products that simply do not contain what
they claim to contain. (For more information, check out the box
on page 126 regarding products tested by ConsumerLab.com.)
Mixture of Cultures. You may remember our earlier discussion

that Lactobacilli are more likely to inoculate the small intestines,
whereas Bifidobacteria are more likely to inoculate the large intes-
tines. That needs to be considered when purchasing probiotic sup-
plements. You’ll want a mix of both types to ensure that both the
small and large intestines are benefiting from the products.
Potency. Most products contain anywhere from 1 to 50 billion

active cultures, although the latter rarely occurs in reality, despite
what the label might state. Most people benefit from 1 billion
CFUs of the specific strains for maintaining general health, but in
some cases people may need higher doses.
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Should Everyone Use Probiotics?
Although probiotics are beneficial for most people, they may not be
right for everyone at every time in life. Probiotics can interact with
some medications, and there can be certain circumstances during
which time it would be best to reconsider.
Contraindications with Medications. Although some doctors
express concern that taking probiotics along with antibiotic treatment
can reduce the effectiveness of the antibiotics, I think the concern
may be more theoretical than proven. Having said this, if your doctor
or pharmacist suggests you avoid probiotics while taking antibiotics,
you should follow these instructions.
Additionally, if you are taking medications that are intended to sup-
press your immune system, such as after a transplant, you may need to
avoid taking probiotics. Some medications that decrease the immune
system include azathioprine (Imuran), basiliximab (Simulect), cyclo-
sporine (Neoral, Sandimmune), daclizumab (Zenapax), muromonab-
CD3 (OKT3, Orthoclone OKT3), mycophenolate (CellCept), tacrolimus
(FK506, Prograf), sirolimus (Rapamune), prednisone (Deltasone, Ora-
sone), corticosteroids (glucocorticoids), and others.26 Check with your
doctor or pharmacist.
Other Considerations. Infants should use only a reputable pro
biotic formulated for infants. Although Lactobacilli are likely safe for
most people, including babies and children, not all products may be.
Use of probiotics during pregnancy and breastfeeding is probably
safe, but many strains of probiotics have not been studied for this
application, so their safety may be unknown. Additionally, if you have
a weak immune system, you should consult with a physician prior to
using probiotics.
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Allergies. If you suffer from a gluten, milk, soy, wheat, corn, or

other allergy, be sure to check the label to ensure that it doesn’t
contain traces of these food products. Keep in mind, however,
that there can still be minute trace amounts of dairy products,
particularly in Lactobacilli strains, as they are usually extracted
from dairy products. If you have a severe dairy allergy, check the
package and choose products that are guaranteed to be free of
dairy products.
Not One Size Fits All. You will need different products at dif-
ferent times in your life. Consider your age and health issues in
selecting a probiotic supplement. For example, vaginal infections
have been shown in research to respond to L. rhamnosus GR-1,
whereas H. pylori infections have been shown in studies to respond
to Bifidobacterium and Saccharomyces strains. Refer to the spe-
cific health conditions mentioned in Chapters 3 and 4 to help you
when selecting the right strains for your specific health needs. And
if a store salesperson tells you that they have a product that works
on every health problem, I’d seriously question the validity of that
statement.
Storage at the Store. How are the supplements stored? Are they
in a refrigerator when you buy them? Are they sitting on store
shelves at room temperature? Although some probiotic strains do
not need refrigeration, most do. Choose products that are stored
in the refrigerator then store them in your fridge when you get
them home. Try not to leave them in a hot vehicle for long. They
might be fine for an hour or two but will have lost much of their
potency if you leave them there for a weekend during the hot sum-
mer months.
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Do Your Probiotics Contain What’s on the Label?
Similar to other types of products, there is a big difference in quality

among probiotic brands. ConsumerLab.com tested forty-one probiotic
supplements manufactured by different companies. Here is an overview
of their findings. The percentage indicates the number of CFUs a prod-
uct actually contained compared to the amount claimed on the product:
Products that did not contain the number of CFUs specified on the
label:
21st Century High Potency Acidophilus Probiotic Blend: Label

indicates that the product contains “over 1 billion” probiotics,
but testing showed it contained 179 million (17.9 percent).
Accuflora Advanced CD Probiotic: Label indicates that the prod-
uct contains “over 1 billion,” but testing showed it contained
191 to 383 million cells per two-caplet serving (19.2 percent).
Vitacost Probiotic: Label indicates that the product contains 35
billion probiotics, but testing showed it contained 5.7 billion,
which is still significant but only 16.3 percent of the claimed
amount.
Nature’s Answer for Kids Probiotics: Label indicates that the
product contains 5 billion cells per one-quarter teaspoon, but
testing showed that it was 1.25 billion cells per one-quarter
teaspoon of probiotic powder, or 24.9 percent of the claimed
amount.
Nature’s Plus Animal Parade AcidophiKidz: Berry Flavor indi-
cates that it contains 1 billion cells “at the time of manufac-
ture,” but testing showed it contained 558 million cells per
chewable capsule (55.8 percent).27
Of course, it is possible that these companies have improved their
products or that there were issues with particular batches of the prod-
ucts used for testing.
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Of the products tested by ConsumerLabs, here is a list of products

that actually contained the number of probiotics stated on the label:
Align® Probiotic Supplement

Culturelle®
CVS/pharmacy ® Probiotic Acidophilus
Dr. David Williams Probiotic Advantage
Dr. Mercola® Complete Probiotics
Enzymatic Therapy® Acidophilus Pearls™
Garden of Life® Raw Probiotics™ Ultimate Care
Jarrow Formulas® Jarro-Dophilus EPS®
Kyo-Dophilus®
Lee Swanson Genetic Designed Nutrition™ Ultimate Probiotic
Formula
Metagenics® UltraFlora®
Nature Made®
Nature’s Bounty ® Advanced Probiotic
NOW® Gr8-Dophilus™
Nutri-Health® Flora Source Multi Probiotic ® Capsules with
Bif Relief 24–7™
Nutrition Now ® PB 8®
Phillips® Colon Health® Probiotic Caps
Renew Life® Ultimate Flora™
Renew Life® Ultimate Flora Adult Formula
Renew Life® Ultimate Flora Critical Care
Rexall® Probiotic Acidophilus
Schiff ® Digestive Advantage® Daily Probiotic
Sedona Labs® iFlora® Multi-Probiotics®
Solgar ® Advanced Multi-Billion Dophilus®
Spring Valley ® Probiotic Acidophilus
TruBiotics™
UAS Laboratories DDS® Plus 3
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Do Your Probiotics Contain What’s on the Label? (continued)
USANA® Probiotic
Vitacost ® Probiotic 15–35
VSL#3®
Similar to Approved Product

Puritan’s Pride® Probiotic 10: Similar to Nature’s Bounty ®
Advanced Priobiotic 10
Vitamin World® Probiotic: Similar to Nature’s Bounty ® Advanced
Priobiotic 10
Women’s Product
RepHresh® Pro-B™
Senior’s Product
Jarrow Formulas® Senior Jarro-Dophilus
Children’s Products
Florastor ® Kids
Nature’s Answer ® for Kids Probiotics
Nature’s Plus® Animal Parade® AcidophiKidz®
Berry Flavor
Trunature® (Costco) Chewable Probiotic
Pet Products
Best Pet Health™ Probiotics with Wild Alaskan Salmon Oil for
Dogs and Cats
Only Natural Pet™ Probiotic Blend
Petco Digestive Enzymes and Probiotics for Dogs28
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Obviously, there are many factors to consider when choosing

a high-quality probiotic supplement. To help you cut through the
clutter, on my website, I have listed some of the best probiotic sup-
plements that I have personally used or recommended to my clients
over the last twenty-five years. Additionally, I regularly share infor-
mation about new advancements in probiotic research, testing, and
production on my site to help you choose a product that is right
for you. For more information about these probiotics, consult the
Resources and Cutting-Edge Research sections at the back of this
book and visit my website, www.TheProbioticPromise.com.
How to Take Probiotic Supplements for the Best Results
Probiotic supplements tend to work best over time. Do not expect

to see immediate results like you would with certain other supple-
ments, although I have witnessed almost immediate results when
I have used probiotics to aid bloating, diarrhea, and indigestion.
And my clients have reported the same almost-immediate results
when using probiotics for these digestive issues.
Take probiotic supplements on an empty stomach (although
adding them to smoothies and other foods is fine, as these types
of foods tend to digest quickly and don’t slow the probiotics from
getting to the intestines where they ultimately need to be) and
away from antibiotics or even natural products with antibiotic
effects such as oregano oil, olive leaf, and similar supplements
mentioned in Chapter 3. If you’re taking antibiotics or herbal anti-
biotics, make sure you take your probiotics about two to three
hours before or after. For most people the ideal time is either
before bed or first thing in the morning. If you take it in the morn-
ing, try to leave at least twenty to thirty minutes before eating.
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Most people benefit from two capsules or a half-teaspoon in the

morning on an empty stomach. If you’re taking probiotic powder,
you can measure a half-teaspoon into water and drink it. Or add
it to your smoothie.
Taking probiotic supplements on an empty stomach helps to
ensure that they find their way past the digestive juices in the stom-
ach, arriving intact in the small and large intestines. But you’ll
still benefit from adding probiotics to your smoothies, juices, or
by eating them in yogurt or probiotic-rich cheeses (recipes at the
back of this book), sauerkraut, or kimchi.
Whatever probiotic supplement you choose, it is important to
drink plenty of water when taking them. That’s because probiot-
ics found in capsules or powders are basically inert until they are
mixed with water. Make sure you’re drinking plenty of water if
you’re eating probiotic-rich foods or taking probiotic supplements
because, like you, the beneficial bacteria need water to function.
The water rehydrates the bacteria, allowing them to become active
so they can perform their many health-building functions. Once
rehydrated, they work their magic in your intestines to help main-
tain or restore great health.
If you are suffering from a Candida infection, other type of
infection, or a serious health condition, you may need a higher
dose than if you’re just taking probiotics for general health. Dif-
ferent conditions benefit from different probiotic strains, so there
isn’t really a “one-size-fits-all” probiotic that is ideal for all health
problems, contrary to what some manufacturers might claim. I’ve
offered the information in this book to help you sort through all
the claims and find the right supplements for you. Unless you have
a serious infection, start with the minimum dose recommended
on the product label. If you have a serious infection, you should
consult a health professional immediately and work with a nat-
urally minded health practitioner who has extensive experience
working with probiotics in this application.
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Is It Safe and Recommended to Use

Probiotics in the Vagina?
Some products are safe to use within the vagina to treat vaginal infec-
tions like bacterial or yeast overgrowth. In these cases choose a specific
formula designed for this purpose. Either insert intravaginal suppos-
itories, tablets, or capsules directly into the vagina or douche with a
probiotic-water blend. For a douche, open the probiotic capsule and
add to pure, unchlorinated water. Remember that chlorine kills benefi-
cial bacteria, so chlorinated water should not be used for this purpose.
Which Probiotic Strains Are Best for You?
As you learned earlier, one strain of probiotic may be great to

help you prevent or fight the flu but may not be as effective or
therapeutic at all when trying to reduce high cholesterol levels.
The following chart serves as a basic guideline to help you select
the right probiotic for your specific health needs. It is based on the
scientific evidence for using the particular strains to achieve ther-
apeutic results. Keep in mind that the volume of research on pro-
biotics grows almost daily, so there will always be new research
that continues to expand our knowledge of the healing properties
of various probiotics. The list on page 132 gives you a good start
in choosing the probiotics that are best for you. Just match the
probiotic to the condition.29
The Healing Power of Fermented Foods
A s you’ll discover in detail in the next chapter, differ-

ent fermented foods contain different strains of probiot-
ics. Because these cultures are typically airborne, there are also
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Condition Probiotic Strains Found in Research to Be Effective
Anxiety B. longum R0175

L. bacillus helveticus R0052
Cholesterol (high) L. reuteri NCIMB 30242

E. faecium M-74
Cold and flu L. plantarum HEAL9 (SDM 15312)

L. paracasei 8700:2 (DSM 13434)
L. acidophilus NCFM
B. animalis lactis Bi-007
Diarrhea resulting B. lactis Bi-07

from antibiotic use, B. lactis BI-04
viral infection, or L. GG (in children)
chemotherapy L. reuteri
L. casei
L. bulgaricus
S. thermophilus
L. acidophilus
L. acidophilus NCFM
L. paracasei Lpc-37
S. thermophilus
S. boulardii
H. pylori infection Bifidobacterium

Saccharomyces
Lactobacillus
Irritable bowel B. infantis 35624

syndrome B. lactis BB-12
B. animalis
L. GG
L. reuteri DSM 17938 (children)
L. casei DG
L. plantarum
L. salivarius
Periodontitis L. reuteri DSM 17938

L. reuteri ATCC PTA 5289
Traveler’s diarrhea L. GG
or food poisoning L. acidophilus
L. bulgaricus
S. thermophilus
L. casei
L. acidophilus NCFM
L. paracasei Lpc-37
B. lactis
S. thermophilus
S. boulardii
Vaginal infections L. rhamnosus GR-1

L. fermentum RC-14
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regional differences in the types of strains found in food products

from foreign places. Some of the probiotic-rich foods include sau-
erkraut, miso, kimchi, and yogurt. Because there is a wide range
of yogurt products on the market, ranging from great to com-
pletely unhealthy, let’s take a closer look at these products.
Does Your Yogurt Contain Live Cultures?
Many commercially available brands of yogurt don’t contain “live

cultures.” If you’re choosing one, be sure to choose one that says
“live cultures” on the label. Although the claim doesn’t guarantee
that the cultures are intact, it does increase the odds. If they are
subjected to excessive heat during the manufacturing, processing,
transportation, or storage of the products, the probiotic content
will drop.
When yogurt contains live cultures it typically contains the
bacteria Lactobacillus acidophilus, Lactobacillus bulgaricus,
and sometimes strains of Streptococcus salivarius and Bifidobac-
teria. Because the cultures turn the milk sugar lactose into lactic
acid, some people who are lactose intolerant can eat yogurt and
not suffer the digestive distress they suffer from milk products.
However, many people are actually allergic to dairy products.
No amount of fermentation will enable these people to eat dairy-
based yogurt without suffering. That’s not to suggest that dairy
yogurt is harmful. Like other allergies, dairy allergies are specific
to individuals.
Although yogurt has many health benefits for some people, I
don’t consider dairy a health food. Researchers at Harvard Uni-
versity have questioned dairy as a part of our diet. It is possible
to obtain all the benefits of yogurt from dairy-free yogurt with
live cultures and avoid many of the inherent problems linked with
dairy consumption.
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Regardless of whether you choose dairy yogurt or dairy-free

yogurt, the best way to ensure you’re getting live cultures is to
make it at home. Forget expensive machinery. Forget what you
may have heard about making yogurt. It is easy, inexpensive, and
can be done with no special equipment other than some probiotics.
Actually, learning how to make your own yogurt is a valuable
skill not only because it tastes better than store-bought yogurt but
also because you control all of the ingredients it contains. Fur-
ther, it is more affordable than ready-made yogurt, and it is the
only way to test your yogurt or probiotic powders and capsules to
determine whether the cultures truly are alive. I included recipes
for making various types of nondairy yogurt in the Recipe chapter
at the back of this book. You can also make dairy yogurt the same
way if you’d like.
How to Test Your Yogurt for Live Cultures
I wish I could tell you that there is a simple way to determine

whether the yogurt you buy contains live cultures. The only true
way of knowing whether your yogurt contains live cultures is to
try making your own batch of yogurt from it. Although this pro-
cess may take a bit of time while you wait for the cultures to work
their magic, it is simple and easy. Here’s how.
In a clean pot over low to medium heat, gently warm one
quart (one liter) of milk of your choice (almond, coconut, soy, or
cow’s milk). If you’re using almond milk, coconut, or soy milk,
add a tablespoon of a sweetener such as honey; the yogurt won’t
have much of this sweetener left once it is cultured, as it is food
for the probiotics. Once it is slightly warm but not hot—ideally,
around 115 degrees—pour into a clean glass, ceramic bowl, or
a crock. When the milk is lukewarm, add three tablespoons of
yogurt and stir until combined. Place in a warm area where it
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will not be disturbed, and cover with a clean cloth. Allow to sit
for eight to ten hours. The milk should have divided into a thick
yogurt layer and a thin clearish-yellowish layer that forms the
whey. Gently scoop out the thick yogurt into a bowl and reserve
the whey so it can be used to make other fermented foods.
If the milk separated into the two layers mentioned, then
your original yogurt contains live cultures. If it is still milk when
you check it, there are no live cultures in the yogurt you’re testing.
Five Yogurts That Have More Sugar Than Doughnuts Do
Most people assume that all yogurt is healthy. But that common mis-
conception is causing people to ingest a lot more sugar than they
bargained for. I reviewed many common brands of yogurt to deter-
mine how healthy they actually are. Here’s a list of my five yogurt picks
that have more sugar than doughnuts do (based on a Krispy Kreme
doughnut, containing about ten grams of sugar each). I placed them
in order based on the amount of sugar a six-ounce serving of yogurt
contains, regardless of what serving size the package indicates, just
to compare apples to apples. Of course, there are other nutritional
factors to consider, so I’m not suggesting you eat doughnuts instead
of yogurt.
Yoplait Strawberry Original Yogurt. A six-ounce package con-
tains twenty-six grams of sugar. By comparison, a twelve-ounce can
of Coke or Sprite (twice the amount) contains thirty-three grams of
sugar. Ounce for ounce the Yoplait yogurt contains far more sugar
than Coke.
Activia Blueberry Yogurt. Activia tied with Yoplait Strawberry Orig-
inal for highest sugar content. Although it may appear at first glance to
contain only nineteen grams of sugar (still high!), when you learn that
amount is for a 4.4-ounce serving size, that means this yogurt contains
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Five Yogurts That Have More Sugar Than Doughnuts Do (continued)
nearly twenty-six grams of sugar for a comparable 6-ounce serving

size, or the equivalent of two and a half Krispy Kreme doughnuts.
Brown Cow Nonfat Vanilla. Contains twenty-five grams of sugar
for a six-ounce serving size. That’s also the equivalent of two and a
half doughnuts.
Danone Fruit on the Bottom Yogurt, Blueberry. A six-ounce
package of this yogurt contains twenty-four grams of sugar, or the
equivalent of two and a half doughnuts.
Stonyfield Organic Smooth and Creamy French Vanilla. Contains
29 grams of sugar for a slightly larger eight-ounce serving, or the
equivalent of 21.75 grams of sugar for a six-ounce serving, or just over
two doughnuts.
So which yogurt should you choose? Choose either plain yogurt
and add fresh fruit to it or choose Greek yogurt that tends to be nat-
urally low in sugar. As an example, 100 grams of Danone Oikos Greek
Yogurt contains 3.2 grams of sugar. Pay attention to both the grams
of sugar number and the serving size, as some brands like Activia are
actually much smaller than most others.
Marketing Gimmicks Disguised as Science
You may have noticed yogurt companies that claim to have exclusiv-
ity over specific strains of bacteria. As an example, let’s look at “Bif-
idus Regularis” or “B. L. Regularis,” which are trademarks owned by
Compagnie Gervais Danone, or Dannon, or Danone, as it operates in
the United States and Canada, respectively. The trademark can only
be applied to words or phrases, not living creatures. Living creatures,
including bacterial strains, cannot be patented either, as only processes
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are patented. Yet this trademark implies that the company’s yogurt,
namely, Activia, is the only source for an exclusive bacterial strain. On
its website, television advertisements, and, presumably, elsewhere,
Dannon states, “Activia is the only yogurt with the exclusive probiotic
Bifidus Regularis®.” But if you searched the company’s trademark, you’d
see that the US Patent and Trademark Office posted the disclaimer that
“No claim is made to the exclusive right to use bifidus apart from the
mark as shown.” In other words, the company cannot make claims that
they have a trademark on “bifidus” or the bacteria that bears the name.
If I didn’t know this information, as a consumer I’d probably be
more inclined to buy Activia over other products, believing that I’m
getting an exclusive health-promoting bacterial strain. But I’m not.
I’m simply getting a made-up name for a bacterial strain that is readily
available in fermented foods and probiotic supplements. In my opin-
ion, such a trademark and claim should not be allowable. I believe it is
duping consumers. I’d never buy a product that dupes consumers, as
I consider it an unethical business practice. I think consumers deserve
to know the truth. Such trademarks and claims are simply slick mar-
keting, not nutritional science. If you see any product that claims to
contain an exclusive strain of bacteria, it is important to know that the
claim is not true. It is merely marketing mumbo-jumbo.
Additionally, the made-up name this company uses, “Bifidus Regu-
laris®” or “B. L. Regularis,” sounds like either a Bifidobacterium or Lac-
tobacilli (B. or L.), and it just causes confusion in the marketplace. The
actual name for Bifidus Regularis is Bifidobacterium animalis DN-173
010.30
According to ConsumerLabs.com, “Advertising claims on Activia
(as well as related DanActive drinks) indicating them to be ‘clinically
proven’ and ‘scientifically proven’ to aid digestion have been (or are
being) modified to read ‘clinical studies show’ as a result of lawsuits in
the U.S. and Canada.”
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Marketing Gimmicks Disguised as Science (continued)
If you want to ensure that your yogurt includes Bifidus lactis,

which is the reported strain in Activia, make your own yogurt using a
high-quality probiotic supplement or powder that contains this strain,
which will help to colonize your yogurt and impart any associated ben-
eficial health effects. Also, it is the only way to ensure that any yogurt
or probiotic cultures are truly alive. I discuss step-by-step instructions
on how to make your own dairy-free yogurt in the following chapter.
Once you’ve tried homemade you’ll probably always want it on hand.
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Chapter 6
Fall in Love with

Fermented Foods
“Industrially produced food is dead. It severs our
connection to the life forces that sustain us and
deprives us of our access to the powerful magic
so abundantly present in the natural world.”
—Sandor Ellix Katz, Wild Fermentation
Jordan Improves His Sun-Damaged Skin
Jordan, a forty-nine-year-old man, came to see me to address scar-

ring from sun damage. Because skin cancer ran in his family and he
had so much sun damage from unprotected skin and severe sunburns
as a child, he was worried about getting skin cancer. He had severe
scarring on his skin, and some areas showed signs of raised growths.
I encouraged him to get tested for skin cancer and, in the mean-
time, suggested we explore dietary improvements and a few supple-
ments to give his body a much-needed boost to help his skin heal.
After reviewing Jordan’s diet diary, I learned that it was surpris-
ingly healthy. It was primarily plant-based with some chicken, high in
139
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Jordan Improves His Sun-Damaged Skin
vegetables, low in sugar, low in dairy products, and even included

legumes on a daily basis. He ate organic foods as much as possible
and, with the exception of the sun damage from his childhood years,
he seemed to be in great health.
I asked him to start eating fermented foods, preferably at every
meal. He began making his morning smoothies with vegan yogurt (I
gave him my recipe that you’ll find at the back of the book), drank
kombucha before his lunch or dinner meal, and added sauerkraut or
another type of pickled vegetable to at least one meal daily. He even
faithfully made and ate my probiotic-rich nondairy cheeses (for which
you’ll find similar recipes at the back of this book).
We also added more anticancer foods like those I gave Wes (see
page 16) to his diet and added a few supplements, including vitamin
A drops, curcumin (an extract from the spice turmeric), resveratrol (an
extract from grapes), and alpha lipoic acid (an excellent antioxidant).
I also gave him an ointment made from the anticancer herb pokeroot
and coconut oil. I knew it would take some time to notice the change
in sun damage because he’d had it for many years, so I suggested he
come back to see me in three months and, if he needed more guid-
ance, to come in earlier than that.
Because his diet and lifestyle were already so healthy, Jordan found
it easy to stick to the program. And clearly he did. When he came
back in a few months to see me his skin already looked significantly
improved—I’d estimate about 50 percent reduced in discoloration.
He said the damaged areas were also less itchy. He also pointed out
the spots where a couple of growths had been but had fallen off.
That’s not to say that fermented foods are the antidote to sun dam-
age but that when we give our bodies the healing foods they need,
they are more capable of healing us. Jordan also mentioned that he
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Fall in Love with Fermented Foods • 141
hadn’t realized how much bloating he had in the past, but since he
began eating more fermented foods he noticed he didn’t feel bloated
anymore. This is something I regularly hear from clients to whom I’ve
recommended more fermented foods.
As a child, I often visited my grandparents at their large farm

an hour from my home in southern Ontario. They had a mas-
sive field of corn devoted to food for their animals. Additionally,
they had a two-acre fruit and vegetable garden to feed their nine
children, one of whom was my dad. Whenever I visited them my
grandmother asked me to go out to the garden to pick beans, rasp-
berries, strawberries, kohlrabi, and many other fruits and vegeta-
bles. I was always an independent sort of person and was thrilled
to spend hours at a time on my own in their lush garden, picking
whatever was in season. The raspberry bushes alone were taller
than I was until I was a teenager. At the height of the season the
corn stood at least ten feet tall. As a child, it felt like being in a
jungle in an exotic place, and I loved it.
I especially loved raspberry picking, or should I say, raspberry
eating? They were the same thing to me. I ate a raspberry for every
one that made its way into my basket. After picking the produce
I brought it back to my grandparents’ kitchen, where my grand-
mother made almost everything from scratch from fresh, mostly
farm-grown foods straight from their garden. As soon as the pro-
duce was picked it was either made into a meal or preserved and
stored in their massive root cellar.
My grandmother made a wide range of fermented foods as
well, including cucumber pickles, bean pickles, sauerkraut, and
dandelion wine. The kitchen was always a hub of activity as she
prepared the food for her nine children and, later, their spouses,
and sixteen grandchildren when they visited. My grandfather’s
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influence was also apparent. Born in Austria, he came to North

America when he was a small boy with his mother, sister, and
a tradition of fermented foods that he later taught to my grand-
mother, who kept the sauerkraut and fermented food tradition
alive in my family.
My grandparents knew that their food growing and preserva-
tion techniques were also keeping their family healthy, although
the term probiotics wasn’t in their (or anyone else’s) vocabulary at
that time. They knew that they were preserving food at the height
of their nutritional goodness and that their food-preservation
techniques seemed to add to the healthfulness of the foods. They
realized that these fermented foods and fermentation techniques
were passed down from generation to generation for a reason—
they improved peoples’ health. My grandparents were among the
many parents, grandparents, and other ancestors who used fer-
mentation as a part of their daily lives.
This tradition began thousands of years ago. Somehow these
ancient people instinctively fermented foods as a method of pres-
ervation and as a way to improve their health. The earliest records
of fermentation date back to 5400 BC with wine making in Iran.
Babylonians started the fermentation of milk in 5000 BC to create
yogurt; the Chinese began fermenting cabbage in 4000 BC; Egyp-
tians used “leaven,” which is now known as yeast, to raise bread
dough as early as 3000 BC; and native peoples of North America
made one of the earliest alcoholic beverages in the area we now
call Mexico around 2000 BC. Most of these people hadn’t even
heard of bacteria yet, as bacteria were a more recent discovery,
but somehow they figured out how to ferment foods and that the
culturing process improved the health benefits of the foods they
ate. In 76 AD Roman historian Plinio indicated that fermented
milk helped GI infections. Early voyagers like Roman emperor
Tiberius in the first century AD to Captain James Cook (no rela-
tion) in the eighteenth century, who sailed the seas in search of
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Food Traditions and Their Origins
Germans and other Central Europeans have sauerkraut; Japanese

have miso, rice wine, soy sauce and tamari, and vegetable pickles;
Koreans have kimchi and other pickled vegetables; Greeks have olives
and yogurt; Italians have olives, cured meats, and wine; Indians have
chutney; Australians have Vegemite; Scandinavians have pickled fish;
and most cultures, including North Americans, have some variations
on sourdough bread and pickles. Of course, there are many oth-
ers, but these are some of the main fermented food traditions still
employed worldwide.
new lands, took fermented cabbage to protect their crews from

intestinal infections and diseases, including scurvy, which is the
result of a vitamin C deficiency.1 Other sailors who hadn’t deter-
mined the health benefits of sauerkraut often suffered serious dis-
ease or even death.
In modern times around the world people make many types of
fermented foods such as yogurt, sauerkraut, cheeses, miso, kombu-
cha, ginger beer, beer, wine, kimchi, vinegar, and many other foods
and beverages. Fortunately, many of these traditions are still alive
and play a large role in the various cultures where they originate.
The previous chapter showed you how to select the best pro-
biotics for your health and wellness; the next two chapters show
you how to get probiotics into your diet from the food you eat.
Types of Fermentation
T here are many different types of fermentation processes,

which can differ significantly from each other, but here is
some of what the main ones involve.
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Brining
Brine is simply a saltwater solution that is poured over vegetables

(sometimes meat or fish). The salt not only makes the food ten-
der but also it prevents harmful bacteria from accessing the food,
thereby giving the probiotic organisms an opportunity to take
over and transform the food. It is the primary technique involved
in creating sauerkraut, naturally fermented pickles, and other fer-
mented vegetables. The process usually involves leaving the food
undisturbed for a week or more until it becomes a probiotic-rich
food. You’ll find recipes involving the brining technique in the
Recipe section.
Addition of Probiotic Powders
You can easily ferment foods like dairy milk or nut or seed milk
into yogurt or cheeses using probiotic powders or the probiotic
powder within capsules found in the refrigerator section of most
health food stores. The process differs slightly depending on the
food but usually involves emptying the contents of two or three
probiotic capsules or adding a teaspoon of the powder to what-
ever food you’re trying to ferment, then leaving it in a warm place
for eight hours or more. You’ll find recipes involving probiotic
powders in the Recipe section.
Yogurt Starter
Some foods can be fermented simply with the addition of a few

tablespoons of either store-bought or homemade yogurt with
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live cultures. This is an easy way to make a new batch of yogurt.

Although it has traditionally been used to make dairy yogurt, I use
this method every few days to make a new batch of nondairy yogurt
from almond, cashew, soy, or coconut milk. You’ll find a yogurt rec-
ipe using leftover yogurt from another batch in the Recipe section.
Whey as Starter
In the same way that a few tablespoons of yogurt can be saved

to make a new batch of yogurt, the clear liquid byproduct of
yogurt making, called “whey,” can be saved to make new batches
of yogurt. Additionally, it can be saved as a starter culture for
making other types of foods, including many different fermented
vegetable dishes. You can also add the whey to smoothies, salad
dressings, soups, and sauces to make them healthier and full of
probiotics. You’ll find a yogurt recipe using leftover whey from
yogurt making in the Recipe section. You can also add a half cup
of whey to almost any brine recipe as a way to give the probiotics
a head start at culturing the food.
Alcoholic Fermentation
Yeasts ferment grains, potatoes, grapes, or sugarcane, among

other foods, in an environment absent of oxygen to make beer,
wine, and other alcoholic beverages. In this process the yeasts
produce alcohol (ethanol) and carbon dioxide. Although some
of these beverages contain beneficial probiotics, the alcohol, car-
bon dioxide, and yeasts may present challenges to the body when
drunk frequently.
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Vinegar Fermentation
Similar to alcoholic ferments, vinegar is formed when the alcohol

is exposed to oxygen and in the presence of a group of bacteria
called Acetobacter, which convert alcohol into acetic acid, or vin-
egar. You may have experienced this process if you’ve ever left
a bottle of wine open for a long period of time. Some examples
of this acetic acid–type of fermentation include apple cider vine-
gar, red or white wine vinegar, and coconut vinegar. If kombucha
tea is fermented for longer than the desired length of time, it can
turn into vinegar because the kombucha culture contains the Ace-
tobacter bacteria; however, if you want a green tea vinegar, this
lengthier culturing time may be desirable.
Sodium-Rich Fermentation Pastes
This process usually involves grains or legumes that are cooked

and mashed to form a paste, along with added salt, to create soy
sauce, miso, and other primarily Asian fermented foods. This pro-
cess can take many months, so I have not included recipes to make
miso or soy sauce; however, there are many excellent probiotic-
rich products on the market, and I encourage you to try different
ones. I have included a delicious recipe for a Ginger Vinaigrette
on page 206 in the Recipe section of this book to help you explore
new ways to use miso.
Although there are other types of fermentation processes,
these are the most commonly used and familiar ones. We’ll dis-
cuss many of the health benefits of these different types of fer-
mented foods throughout this chapter, along with the exciting
research that shows how these foods can transform our health.
If you thought fermented foods were a thing of the past or just
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Sourdough: A Probiotic Food or Not?
The history of sourdough breads goes back approximately six thou-

sand years.2 Sourdough breads rise as a result of “sour dough” that
has captured naturally occurring yeasts in the air to transform ground
grains and water into a starter culture. Not only does it leaven the
bread with which it is made, but it also adds that uniquely sourdough-
like taste. Keep in mind that most sourdough breads now are made
via commercial processes that don’t actually involve “sour dough” at
all. A sourdough starter can be saved to make a new batch of bread.
Because the air can contain different types of yeasts, sourdough
breads tend to taste different from one place to another. That’s how
San Francisco sourdough bread has its own unique flavor not found
elsewhere. Although sourdough breads tend to be preferable to
those made with commercial yeast and are usually more digestible
and nutritious, keep in mind that sourdough breads are not probiotic-
rich foods because the beneficial microorganisms are killed during the
baking process.
helpful for gut health, you’ll want to explore more of them. They
are delicious and nutritious but really warrant consideration for
their widespread healing abilities that go well beyond the gut.
The Straight Goods on Yogurt
Y ogurt is perhaps the most widely known and widely used

fermented food in North America. The word yogurt is
derived from the Turkish word yogurt, but because it is eaten in
nations around the world and has been for so many years, the
exact origin of yogurt is unknown.
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Yogurt appears in ancient Indian and Persian records, but the

oldest writings are attributed to Pliny the Elder, who wrote that
some “barbarous nations” could “thicken the milk into a sub-
stance with an agreeable acidity.” Yogurt has also been a part of
the Russian, Western Asian, and Southeastern and Central Euro-
pean cultures for many years. Russian Nobel laureate and biolo-
gist Ilya Ilyich Mechnikov believed that regular consumption of
yogurt was responsible for the unusually long life spans of Bulgar-
ian peasants. Mechnikov may have been correct. More and more
research on yogurt’s health benefits indicates it may be helpful for
many conditions and in preventing additional health concerns.
Metabolic Syndrome. Scientists have found that yogurt cultured

with L. plantarum improved cholesterol levels, blood sugar lev-
els, and homocysteine levels in women with metabolic syndrome. 3
Metabolic syndrome is a cluster of four conditions, including
increased blood pressure, a high blood sugar level, excess body
fat around the waist, and abnormal cholesterol levels. When these
symptoms occur together doctors diagnose metabolic syndrome,
which increases a person’s risk of heart disease, stroke, and diabe-
tes.4 Excessively high levels of homocysteine can result in damage
to the arteries, the brain, and the body’s genetic material (DNA)
and can increase the risk for over fifty diseases, including Alzhei-
mer’s disease, cancer, depression, diabetes, heart attack, stroke,
and rheumatoid arthritis.5 Reducing homocysteine levels, such as
through yogurt consumption, is an important factor in preventing
these serious conditions.
Respiratory Infections. Research has also explored the effects

of yogurt cultured with the probiotic L. casei DN-114001 on the
duration of respiratory infections in the elderly. The results were
impressive: the fermented yogurt significantly reduced the average
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duration of respiratory infection. The elderly participants taking

the fermented yogurt with live cultures also had fewer respiratory
infections and less nasal congestion than the placebo group.6
Phytonutrient Absorption. Yogurt consumption also increases

nutrient absorption even from other foods eaten at the same meal.
A recent study found that yogurt consumption increased the
absorbability of the phytonutrients called isoflavones found in soy
milk when the two foods were eaten at the same morning meal.
This is good news for postmenopausal women, many of whom
experience lower levels of the hormone estrogen and, as a result,
are at an increased risk for a variety of health conditions, including
heart disease and osteoporosis.7 Isoflavones are Nature’s hormone
replacement therapy, which can reduce many of the health issues
women experience during and after menopause. I will discuss iso-
flavones and their many additional health benefits momentarily.
Cancer. Eating yogurt with certain live cultures has also been
shown to have anticancer effects. In particular, the specific pro
biotic strain Lactobacillus casei CRL 431 tested on mice with
breast tumors showed blocked tumor development or delayed tumor
growth, improved immune response so the body could attack the
tumor, and a decreased number of blood vessels feeding the tumor,
all of which were beneficial in fighting the breast cancer.8 Although
further research is needed to explore the anticancer effects of yogurt
consumption on humans, this study suggests yogurt with this par-
ticular L. casei strain has potential anticancer benefits.
H. pylori infection. Yogurt is also demonstrating great potential in

the treatment of the H. pylori infection (discussed in detail in Chap-
ter 3, pages 64–66), which has been linked to ulcers, gastritis, and
cancer of the glandular or lymphatic tissues in the body.9 Studies
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have explored the effects of yogurt with live cultures on H. pylori

infections as a possible complementary therapy for treating this
infection. They found a significant beneficial effect of yogurt con-
sumption in eradicating H. pylori, suggesting value in the regular
consumption of yogurt and even doctors’ prescriptive use of yogurt
in treating H. pylori infections and related health conditions.10
Food Poisoning. Certain strains of probiotics used during the

fermentation process may actually help prevent spoilage and
reduce the likelihood of experiencing food poisoning. Yogurt fer-
mented with the probiotic strain Lactobacillus paracasei CBA
L74 was found to protect against Salmonella infections and may
protect against the formation of colitis. Scientists have found
that L. paracasei–fermented yogurt inhibited the body’s release
of cytokines, inflammatory compounds, while increasing anti-
inflammatory compounds. They concluded that these results may
offer benefits for infant nutrition because the fermented milk could
be used in infant formula, providing immune system benefits for
the infants without carrying harmful bacteria like Salmonella,
which could be dangerous to an immature infant immune system.11
Brain Health. According to research presented in the journal

Nutritional Neuroscience, consuming whey, which is the clearish
liquid byproduct of yogurt production, can improve learning and
memory in mice.12 The whey used in the study contained the pro-
biotic L. helveticus. This cutting-edge research suggests a possible
link between brain health, learning and memory, and probiotics.
“But I Eat Yogurt”
Over the years I’ve heard many health aficionados tell me that
they get all the probiotics they need from eating yogurt daily.
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Although it is true that a good-quality yogurt contains some nat-

urally occurring probiotics that confer health benefits, many do
not. Even yogurt that contains live cultures typically has only a
couple of strains of bacteria. And, as you learned in the previ-
ous chapters, there are health reasons to obtain many more than
that. For example, the flu protection conferred by eating kimchi
is the result of consuming Lactobacillus plantarum DK119 natu-
rally present in the Korean condiment. Although yogurt may have
some beneficial strains of probiotics, it simply doesn’t contain this
antiviral strain. That’s just one example.
Another reason that eating yogurt may not be sufficient is
that the cultures tend to become depleted over time, particularly
if the temperatures increase during transportation or storage.
Although yogurt may have started with live cultures, they rarely
contain the same numbers by the time they get to consumers.
Alternatives to Dairy Yogurt
F ortunately, there are many delicious natural alternatives to

cow’s milk yogurt, including coconut, soy, and almond
yogurt. If you purchase them in a store, be sure to check for “live
cultures” either on the ingredient list or somewhere on the pack-
age. You can purchase these at health food stores and, increas-
ingly, more mainstream grocery stores. You can also make your
own. (For more on this, see page 186.)
We discussed the research on the health benefits of dairy
yogurt, but there is also a growing body of research showing that
the regular consumption of soy yogurt, also called fermented soy
milk, confers a wide range of health benefits, including improv-
ing heart health, reducing cholesterol and triglycerides, balancing
hormones, improving nutrition, reducing inflammation, and even
offering anticancer benefits.
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The Problems with Most Dairy Products
When yogurt contains live cultures it may actually improve the digest-
ibility of the milk from which it was made. That means that some
people who are lactose intolerant can eat dairy-based yogurt without
the typical digestive complaints dairy products cause. However, be
aware that dairy products may not be suitable as part of a healthy
diet and are certainly not right for all people, for a variety of reasons,
including:13
1. Dairy products are mucous forming and can contribute to ear

infections. I’ve had countless clients that I’ve advised to stop
eating dairy products as a way to heal their ear infections. And
it has worked time after time.
2. Cow’s milk is intended for baby cows. We’re the only spe-
cies (other than those we domesticate) that drinks milk after
infancy. And we’re definitely the only species drinking the milk
of a different species. Baby cows have four stomachs to digest
milk. We have one.
3. Dairy products contain hormones. Not only are the naturally
present hormones in cow’s milk stronger than human hor-
mones, but the animals are also routinely given steroids and
other hormones to plump them up and increase their milk
production. These hormones can negatively affect our delicate
human hormonal balance.
4. Most cows are fed inappropriate food. Commercial feed for
cows contains all sorts of ingredients, including genetically
modified corn, genetically modified soy, animal products,
chicken manure, cottonseed, pesticides, and antibiotics. Guess
what that feed becomes? The milk you drink.
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5. Pesticides in cow feed find their way into the milk and dairy
products that we consume. Pesticides are neurotoxins that can
be harmful to our bodies.
6. Most dairy products are pasteurized to kill potentially harmful
bacteria. During the pasteurization process, vitamins, proteins,
and enzymes are also destroyed. Enzymes assist with the
digestion process, and when these enzymes are destroyed the
milk becomes harder to digest, therefore putting a strain on
our bodies’ enzyme systems.
7. Most milk is homogenized, which denatures the milk’s pro-
teins, making it harder to digest. Many peoples’ bodies react
to these proteins as though they are “foreign invaders,” caus-
ing their immune systems to overreact.
8. Research shows that the countries whose citizens consume the
most dairy products have the highest incidence of osteoporo-
sis, contrary to what dairy bureaus try to tell us.
9. Research links dairy products with the formation of arthritis.
Although there are many issues with milk consumption due to the
commercialization and degradation of milk during production, there is
a large body of evidence to support the consumption of yogurt made
with high-quality, preferably organic milk. I, personally, prefer non-
dairy yogurt and find that it is superior for my health, but obviously
the choice is yours to make.
Heart Health. According to a study assessing soy yogurt’s abil-

ity to reduce some of the key indicators for heart disease such as
blood cholesterol and triglyceride levels as well as liver cholesterol
and triglyceride levels, this fermented food is proving itself to be a
heart health superfood. Researchers in Japan found that animals
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eating soy milk fermented with Bifidobacterium probiotics— soy

yogurt—had reduced levels of all of the above markers of heart
disease and even reduced total blood cholesterol levels by 20 per-
cent in six weeks.14 The exact amount needed to obtain these
results in humans is still to be determined, but daily consumption
of soy yogurt is likely to assist with reducing cholesterol and tri-
glycerides and overall heart health.
And it appears it is never too late to start benefiting from
soy yogurt’s heart-healing effects. A Russian study observed the
effects of consuming soy yogurt for thirty days on men and women
aged thirty-eight to sixty-nine years who had already had heart
attacks. Those that ate the soy yogurt had a 36.3 percent decrease
in cholesterol levels, compared to only 24.7 percent decrease in
people not eating the yogurt. The researchers concluded that the
soy yogurt had a significant strengthening effect on the effective-
ness of basic therapy after heart attacks and suggested that those
who had suffered from a heart attack should include soy yogurt
early in their rehabilitation programs.15 Anything that shows such
promise for heart disease prevention and treatment is a welcome
natural option, especially because heart disease is the number
one killer in the United States and Canada. Other research in the
Journal of Science and Food Agriculture showed that regular con-
sumption of soy yogurt fermented with L. plantarum or Strepto-
coccus thermophilus relaxed the vascular system.16
Cancer. Soy yogurt with live cultures is showing potential in the

treatment of colon cancer as well. Researchers studied the antican-
cer effects of fermenting soy milk with the probiotics S. thermoph-
ilus and B. infantis into yogurt. They found that the fermentation
process decreased cancer cells’ ability to proliferate and increased
the antitumor effect of the soy.17
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Soy yogurt may also have anticancer benefits that go beyond

the digestive tract. Scientists in Malaysia have found that soy
yogurt fermented with several probiotic cultures, including L. aci-
dophilus, L. casei, Bifidobacterium, and B. longum as well as
prebiotics like FOS, inulin, and others, had beneficial effects that,
according to the study authors, could “reduce the risks of hyper-
tension and hormone-dependent diseases such as breast cancer,
prostate cancer, and osteoporosis.”18
Osteoporosis. This condition is characterized by low bone

mass or loss of bone mass over time. The bones lose their min-
erals, become porous, and are vulnerable to fractures or breaks.
According to some estimates, in the United States alone 10 mil-
lion people, mostly women, suffer from osteoporosis. Although
we tend to think of it as a disease of insufficient calcium intake,
there is research that indicates that those nations with the highest
calcium intake also have the highest incidence of osteoporosis.19
Although calcium definitely plays a role, there are many other
possible factors at work, one of which may be probiotic consump-
tion and gut health. The Malaysian study is not the only one that
shows soy yogurt consumption may help stave off osteoporosis;
multiple other studies demonstrate the anti-osteoporotic effects in
animals of consuming soy yogurt rich in probiotics.
The Next Antiaging Cosmetic? In a study at the Department of

Food and Nutrition at the College of Human Ecology, Yonsei Uni-
versity, in Seoul, South Korea, researchers assessed the effects of
fermented soy milk’s therapeutic effects on low-grade inflamma-
tory diseases, particularly in the skin of the animals tested. They
found that soy yogurt could prevent skin inflammation when it
replaced dairy products in the animals’ diets. It appeared to have
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this effect by reducing the expression of the genes involved in cre-

ating skin inflammation.20 But eating the fermented soy milk was
not the only way the probiotic cultures improved skin health in
animals. In another study researchers found that applying soy
yogurt cultured with Bifidobacteria for six weeks to the animals’
skin resulted in significant improvement in elasticity and hydra-
tion. The scientists expect that the fermented soy will become a
new cosmetic ingredient to prevent the loss of skin elasticity asso-
ciated with wrinkling.21
Soy and Prebiotics. Compounds naturally found in soy milk and

soybeans have been found to act as food for beneficial bacteria—
prebiotics. Researchers found that various natural sugars found
in soy called oligosaccharides, raffinose, and stachyose were food
for Bifidobacteria (except Bifidobacteria bifidum, which for some
unknown reason did not use these compounds as food) but could
not be used by disease-causing bacteria like E. coli and Clostrid-
ium bacteria.22 So if you were wondering how it is possible to make
soy yogurt with beneficial bacteria while keeping harmful bacte-
ria at bay during the culturing process, their research answers the
question. First, the addition of beneficial bacteria by emptying the
probiotic capsules inoculates the soy milk with good bacteria, giv-
ing them a head start. Then, the natural sugars found in the soy
milk (along with some extras I suggest you use in the recipes in
Chapter 7) encourage the growth of the good bacteria but are not
used by the harmful ones, further allowing the good bacteria to
crowd out or, perhaps more accurately, starve out harmful bacte-
ria that may be present in any food. This is the premise by which
harmful bacteria are crowded out of other foods during the fer-
mentation process as well.
If you’re worried about eating these sugars in your diet, you
need not. They act as the food for the beneficial bacteria and leave
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little left in the food, so provided the soy yogurt or other food is
adequately fermented, there won’t be much, if any, natural sugars
present in the food you eat. But there will be high amounts of
probiotics that proliferate thanks to the naturally present sugars.
Making your own dairy-free yogurt is easier than you might
think. I make it every week and usually multiple times a week.
You’ll find my recipes for Dairy-Free Yogurt and Sweet Yogurt in
the Recipe section at the back of this book. It is just as delicious as
dairy yogurt, although you may find the taste is different depend-
ing on the type of “milk” you use. I’ve successfully made yogurt
from all of these types of dairy-free “milks”; however, I wouldn’t
say that they were all equal in results. Soy milk tends to work well
for yogurt. Almond milk tends to be a bit thin and results in a
delicious-tasting yogurt, albeit a fairly small amount considering
the amount of milk used. Experiment with different types until
you find the one or ones you like the best. If almond yogurt isn’t
for you, try soy yogurt (made with only certified organic soy milk,
as soy tends to be heavily genetically modified). I also included
a recipe for yogurt made with almonds and cashews to help you
reap the benefits of these nuts along with the probiotic benefits of
yogurt. It is high in calcium, magnesium, and healthy fats.
The Great Soy Debate
T he culturing process of turning soy milk into soy yogurt

appears to increase its nutritional benefits. The same research-
ers at Yonsei University, in Seoul, South Korea, found that the
fermented soy had more cancer-fighting, heart health–boosting,
and hormone-balancing isoflavones than did the unfermented soy.
Although soy milk and cultured soy milk, or soy yogurt, naturally
contain the phytonutrients known as isoflavones, which can be
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valuable to women as Nature’s own estrogen replacement therapy,

the fermentation process appears to increase the bioavailability of
these beneficial substances. Isoflavones are natural plant hormones
that play an important role in regulating human hormones, par-
ticularly during perimenopause, the ten years prior to menopause,
menopause, and the postmenopausal years. Isoflavones have been
also shown in research to reduce the incidence of hormone-related
cancers like breast and prostate cancer.
There is a lot of misinformation regarding isoflavones and
soy out there, particularly on the Internet, due to their ability to
function like weak estrogens in our bodies. Even many health
practitioners are misguided about isoflavones. Let me try to set
the record straight.
Genistein is one of the key isoflavones found in soy prod-
ucts and is the most like human estrogen of all the isoflavones
found in soy. It can actually help to balance our bodies’ estrogen
levels, whether we have too much or too little estrogen. That’s
because when our bodies have too much estrogen and we ingest
weak plant estrogens in the form of genistein, these can bind to
the receptors and stop our bodies from producing more estrogen,
or prevent our body’s own estrogen, which is much stronger, from
binding to these sites. Because plant estrogens are weaker, they
can help lower our estrogen levels. Conversely, if we do not have
enough estrogen, ingesting more through foods like soy yogurt
helps to increase the amount of estrogen in our bodies.
Genistein’s hormonal-balancing role couldn’t be more
important. We are currently exposed to synthetically produced
xenoestrogens, primarily from plastics and other environmental
toxins. Once inside our bodies these synthetic estrogens, which
are much stronger than our bodies’ own estrogen, can wreak
havoc. Some experts estimate that many xenoestrogens may be
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one hundred times stronger than our own hormones. These syn-
thetic hormone mimickers disrupt our delicate hormonal systems.
(For more information on xenoestrogens, consult my book Week-
end Wonder Detox.) When we eat soy foods and the genistein
they contain, it binds to hormone receptor sites, preventing syn-
thetic xenoestrogens from plastics and other chemicals from float-
ing around our bloodstream where they can do damage.
Genistein has many other health benefits, including prevent-
ing free radical damage in our bodies. It also has anticancer prop-
erties and has been shown to be helpful with metabolic syndrome,
a prediabetic condition and an underlying factor in obesity for
many people. It has also been proven helpful in preventing heart
attacks and strokes by acting as an anticlotting agent.23
Many doctors tell people to avoid genistein if they are at
risk for hormone-related cancers (particularly breast and pros-
tate cancer), but research shows that consuming isoflavones like
genistein may actually protect against these forms of cancer. 24
Many doctors assume that because synthetic estrogen taken in
drug form can aggravate hormone-related cancers, the same must
be true of plant estrogens like genistein. But plants are far more
“intelligent” than the synthetic compounds we manufacture in
a laboratory setting. Plants naturally contain hundreds or even
thousands of compounds, many of which work synergistically to
aid our healing, whereas drugs are single ingredients synthesized
in a laboratory. And as you learned earlier, the weak plant hor-
mones can bind to hormone receptor sites and prevent the body’s
production of excess and more potent estrogens, thereby helping
to restore balance regardless of whether these hormones are high
or low.
Some people express concern about compounds in soy that
block the absorption of certain nutrients like iron. Research has
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found that the fermentation process of turning soy milk into soy
yogurt significantly reduced the content of the antinutrient com-
pounds, rendering them insignificant. 25 Other research found that
the fermentation of soy milk into soy yogurt using L. acidophilus,
L. bulgaricus, L. casei, L. plantarum, and L. fermentum along
with the yeast S. boulardii improved the bioavailability of isofla-
vones, assisted in the digestion of protein, provided more calcium,
enhanced intestinal health, and supported the immune system all
while decreasing the antinutrient phytic acid and increasing the
availability of minerals.
Men and Soy
I’ve heard many men express concern about eating soy products
due to the possible hormonal effects and their resulting worry
about the hormones’ effect on sexual health and potency. Remem-
ber our hormone receptor discussion above? It applies to men
as well. And it is particularly true when it comes to fermented
soy. Men might find an animal study published in the journal
Applied Physiology, Nutrition, and Metabolism interesting. Sci-
entists assessed the effects of rats’ consumption of fermented soy
yogurt. Because wheel running is thought to reflect the equiva-
lent of voluntary exercise in humans, the amount of wheel run-
ning was measured in animals eating the soy yogurt compared
to those that did not. The animals that ate the soy yogurt vol-
untarily engaged in significantly more wheel running and sexual
activity than the rats that didn’t eat the soy yogurt. 26 Although
no study has been done on men who consume soy yogurt to see
how much more voluntary exercise and sexual activity they may
participate in, it is likely that the study results translate to human
males as well.
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What You Need to Know About Kefir
M ost people know about the health benefits of yogurt, but

few have even heard about kefir (pronounced ke-FEER). In
many ways it is like a drinkable form of yogurt, but it offers even
greater health benefits than yogurt. Like yogurt, kefir is typically
a cultured milk product, although there are nondairy and juice
varieties as well, that has a tart, tangy, somewhat sour taste and a
slightly bubbly characteristic.
Kefir comes from the Turkish word “keif,” which means
“good feeling,” probably for the health benefits it offers. This bev-
erage originates in the Caucasus Mountains in Eastern Europe. 27
Slightly thinner in consistency than yogurt, it is made with kefir
grains, which aren’t actually grains but a combination of vari-
ous bacteria and yeasts. Some commercial kefir products are made
with powdered kefir starter, which isn’t truly authentic. Like
yogurt, many commercial, bottled kefir products are frequently
heavily sweetened and flavored, so be sure to read the labels if
you’re buying premade kefir.
It’s believed that, on average, kefir typically contains three
times the overall number of probiotics than yogurt and about ten
to twenty different bacteria and yeast strains. 28
Vitamin Boost. Kefir naturally contains several B-complex vita-

mins, including thiamine, folic acid, riboflavin, and biotin. 29
Additionally, the live cultures manufacture vitamin B12 , which is
also known as the “energy vitamin” because it boosts cellular and
overall energy. Kefir also naturally contains magnesium, calcium,
phosphorus, and vitamin K.
Digestion and Immunity Boost. In studies, kefir has been shown

to improve digestibility of milk, even for many lactose-intolerant
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individuals. Other research shows that kefir can prevent or treat

some digestive concerns and boost immunity to illness. Many
people report that drinking kefir on a daily basis shows digestive
improvements within a week or two.
Other Conditions. Research shows that Kefir consumption

reduced cholesterol levels, lowered blood glucose levels, and pre-
vented blood pressure spikes in animals.30 Other studies suggest
that kefir and its constituents have antimicrobial, antitumor, anti-
carcinogenic, and immune system–regulating activity. 31 As if that
weren’t enough, kefir consumption may offer hope for allergy,
asthma, and colitis sufferers as well as overweight, obese, and
diabetic individuals.32 Still further research showed that regular
kefir consumption enhanced the immune system’s ability to fight
off viruses and parasites, such as Giardia—a common cause of
abdominal cramps, bloating, nausea, and diarrhea that usually
results from drinking contaminated water while traveling.33 Kefir
has also shown potential for preventing or treating fatty liver dis-
ease, which is a common factor in weight that won’t budge as well
as diabetes.34
Cancer. New research has showed that probiotics found in some

kefir products hold promise in treating cancer. One type of pro-
biotic called Lactobacillus kefiri P-IF was shown to help destroy
human leukemia cells, even when multiple cancer drugs were
unable to induce the cancer cell–killing process. The scientists
concluded that the novel kefir bacteria “may act as a potential
therapy for the treatment of multidrug-resistant leukemia.”35
Diabetes. Kefir consumption also presents new possibilities in

managing diabetes. Research in the journal Nitric Oxide found
that kefir administered to diabetic animals for eight weeks
resulted in significant improvement in many of the measurements
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linked to diabetes, including blood sugar, C-reactive protein, and

measure of kidney health. Diabetes is frequently associated with
abnormalities in kidney function, so the results suggest excellent
prospects for the use of kefir in treating diabetes and to delay the
progression of diabetic complications.36
If you are purchasing kefir products, beware of added flavors
and sugars. Kefir is easy to make on an ongoing basis, so you can
keep a regular supply to boost your health. And homemade kefir
is far superior to most of the bottled varieties. It takes a couple
of minutes to add the “grains”—the bacteria and yeasts—to the
milk, dairy-free milk, or juice you’re using and then twenty-four
to forty-eight hours to ferment. Because probiotic cultures tend to
dwindle over time during storage, making your own is also a good
way to ensure the integrity of the probiotic cultures in your kefir.
I recommend using kefir grains over starter powder for a more
authentic kefir that is full of live cultures. You can drink kefir on
its own, stir in vanilla or cocoa for a flavored beverage, add it to
your breakfast cereal, or add fruit and whip it into a delicious
smoothie.
Magic Miso
M iso is a fermented food, typically made from soybeans,

although I’ve seen rice and chickpea miso as well. Most
people are only aware of miso’s use in making miso soup; how-
ever, there are other ways miso is used as a flavoring, such as in
salad dressings. It is a staple food in the Japanese diet, but a simi-
lar type of fermented soy is used in other cultures as well.
Miso is rich in vitamins, minerals, plant proteins, carbohy-
drates (the “good carbs”), enzymes, and, of course, probiotics. It
has even been referred to as a medicinal food thanks to its marvel-
ous healing ability.
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Miso Myths
Sodium
Some people have heard that miso is high in sodium, and therefore,
anyone suffering from heart disease or high blood pressure should
avoid it. I’ve seen reports to this effect on the Internet as well; how-
ever, research shows that miso does not negatively affect blood pres-
sure. Although miso does tend to have a high sodium content, unlike
other high-sodium foods, it doesn’t have a negative impact on the
cardiovascular system. In a study published in the journal Hyperten-
sion Research, scientists found that adding sodium to animals’ diets
significantly increased the animals’ blood pressure, whereas con-
suming a high-miso diet did not affect blood pressure at all.37 Other
research published in the Journal of Toxologic Pathology confirmed
the results, suggesting that miso is a healthy option even for people
who are watching their sodium intake.38

The Great Soy Debate, Round 2
Similar to soy yogurt, during the fermentation process phytic acid
found in soy loses its ability to function as an antinutrient. After being
fermented it no longer blocks the absorption of nutrients like iron.
Additionally, the bioavailability of the beneficial compounds known
as isoflavones increases, all of which improves the nutritional value,
digestibility, and absorbability of the nutrients found in miso, making
it an excellent food choice.
Cancer. Regular consumption of miso has been attributed to many

health benefits, including preventing radiation injury and prevent-
ing or treating lung, liver, breast, and colon cancers. In one study
researchers assessed the long-term effects of miso consumption on
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Many people claim that tofu is a fermented food replete with live
cultures. In most cases that is not true. Having visited tofu manufactur-
ing plants and even made tofu from scratch, I can say with confidence
that most tofu is not fermented and does not contain live cultures. Of
course, tofu, like other foods, can be fermented, but that requires it
to undergo a special fermentation process that is not part of general
tofu manufacturing. Unless the tofu you purchase indicates that it has
been fermented and contains live cultures, it doesn’t.
animals with lung cancer, concluding that dietary supplementa-

tion with long-term fermented miso could exert cancer-preventive
effects on lung cancers.39
Miso consumption has also been shown to reduce the risk of
liver tumors in animal studies, suggesting promise for preventing
and possibly reversing liver tumors in men.40
Although miso consumption may favor males for its pro-
tection against liver tumors, that doesn’t mean that miso con-
sumption has no health benefits for females. Multiple studies
demonstrate that miso consumption reduces the risk of breast
cancer in women. Additional research shows that miso inhibits
colon, lung, breast, and liver tumors and may protect against radi-
ation injury when eaten prior to radiation exposure.41
Of course, you don’t need to eat miso just for its healing prop-
erties, as it is a delicious food item as well and lends a unique and
rich flavor to soups and salad dressings. Keep in mind that, like
all probiotic-rich foods, heating miso destroys the probiotics, so
eating miso soup that has been heated to a high temperature (like
most miso soup served) is not a good way to enjoy the probiotic
benefits it offers.
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Super-Healing Sauerkraut
I was probably only a few years old when I first tasted sauer-
kraut. Like most people, my first taste also involved a hot dog
and mustard. But I immediately loved its unique sour and tart
flavor. Later in life I began experimenting with many sauerkraut
combinations, including my favorite one, which is made with
cabbage, apples, and juniper berries. I also love garlic and chili
sauerkraut and have included recipes for both of these types in the
Recipe section.
Sauerkraut isn’t just for sausages and hot dogs anymore. This
German staple made of fermented cabbage, though other ingre-
dients are often added to it, offers many impressive health ben-
efits in addition to the obvious delicious taste. New and exciting
research demonstrates the many healing properties of eating nat-
urally fermented sauerkraut on a regular basis, including antibac-
terial properties, anti-Candida (a commonly occurring fungus),
allergy reduction, improving muscle and exercise recovery in ath-
letes, lowering cholesterol and triglycerides, and regulating cer-
tain hormones and reducing hormonally linked cancer growth as
well as directly affecting cancer.
Prevent Food Poisoning. Scientists explored the ability of natu-

rally occurring bacteria that form during the fermentation process
that kill E. coli bacteria that would otherwise cause food poison-
ing. They found that within only two to three days of fermentation
E. coli were not detectable in the vegetable ferment. The naturally
present probiotics L. plantarum or L. mesenteroides in the fer-
mentation fought off E. coli until it was no longer present in the
sauerkraut. Although this study shows the benefits of fermentation
for food preservation, it may also demonstrate the potential of
probiotic-rich vegetable pickles and sauerkraut to kill pathogenic
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Kraut and Your Hormones
Let’s explore the way sauerkraut may regulate hormones, reduce hor-
monally linked cancer growth, and directly affect cancer by first exam-
ining what happens nutritionally when cabbage is fermenting into
its alter ego, sauerkraut. Nutritionally, there are many changes that
occur in cabbage during its transformation into sauerkraut. During
the fermentation process nutrients known as glucosinolates found
in cabbage are transformed into isothiocyanates.42 Isothiocyanates
may suppress tumor growth and excessive hormone production and
demonstrate protection against cancer.43
E. coli infections present in humans. More research is needed to

determine the viability of this possible therapeutic application.44
Sauerkraut and naturally pickled vegetables don’t just
show effectiveness against E. coli; research has also found that
L. plantarum strains showed antibacterial activity against other
disease-causing bacteria, including Salmonella and Shigella. Sal-
monella can cause food poisoning, and Shigella are similar bacte-
ria that also cause diarrhea, fever, and stomach cramps.45 The same
study showed that not only did the probiotics in the sauerkraut
directly demonstrate antibacterial activity; they also helped boost
the immune system activity against disease-causing bacteria.46
Help for Candida. Some probiotics are even miniature antifungal-

manufacturing facilities. Probiotics in sauerkraut produce anti-
Candida compounds to kill some species of Candida fungi. Scien-
tists have found that the probiotics actually produced antifungal
compounds to kill Candida and concluded that fermented products
of cabbage, like sauerkraut, have therapeutic potential against Can-
dida infections.47 (For more on Candida, see Chapter 2, page 26.)
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Kraut Power for Athletes. Whatever your level of activity, you can
benefit from the performance-enhancing capabilities of probiotic-
rich foods, regardless of whether you’re a professional athlete or
a weekend warrior. You may want to take note of the power of
fermented foods like sauerkraut to enhance your performance. The
Division of Sports Medicine at the University of Hawai’i at Manoa
in Honolulu reviewed probiotic-rich foods, including sauerkraut,
in the research on athletic performance. They found that numerous
health benefits were attributable to probiotic-rich foods on athletic
performance, including reducing allergic conditions and enhancing
recovery from fatigue as well as improving immune function.48
Heart Health. As with yogurt and other fermented foods, new

research shows the promise of naturally fermented sauerkraut in
reducing cholesterol and triglyceride levels. In animal studies a
sauerkraut-derived probiotic was found to offer many heart health
benefits, including decreased blood cholesterol and triglyceride
levels, and significantly increased levels of powerful antioxidants
that protect the body against cellular damage from free radicals.49
Cancer. Who knew that eating sauerkraut on a regular basis

might also help to keep cancer at bay? Research has shown
that fermented cabbage could regulate excessive levels of estro-
gen, therefore reducing the likelihood of developing estrogen-
dependent breast cancer.50
An International Flavor
Most people are familiar with German sauerkraut, but it isn’t the only
type of sauerkraut. The Chinese and Taiwanese also have their traditional
versions of naturally fermented pickled cabbage. Actually, the Chinese
were the “inventors,” or “discoverers” at least, of the art of preserving
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vegetables through the lactic acid fermentation process, which is also

sometimes called pickling. They began employing this discovery over
2,200 years ago in 221 BC. They were trying to provide nutritious foods
to the builders of the Great Wall of China during the winter months.
By the thirteenth century the Mongolians brought the Chinese
“Suan cai,” which means “sour vegetable,” with them to Eastern
Europe, and it then spread throughout Western Europe as well.51
And like the German versions of this delicious and nutritious food,
the Asian versions, which typically use Chinese cabbage, also offer
many health benefits. In animal studies scientists have found that
fermented cabbage regulated the immune system and even demon-
strated the ability to reduce or prevent allergic reactions, concluding
that Taiwanese fermented cabbage offers promise for the treatment
of allergic diseases.52
Like the probiotics found in German sauerkraut, those found in Chi-
nese cabbage sauerkraut also exhibited the ability to produce anti-
bacterial compounds against harmful disease-causing bacteria. Sci-
entists identified that the probiotic L. paracasei HD1.7 produced a
compound that kills other bacteria, a bacteriocin, which demonstrated
antibacterial activities against a broad spectrum of bacteria, some of
which included Proteus, Enterobacter, Staphylococcus, Escherichia,
Microccus, Pseudomonas, and Salmonella.53 You may recognize some
of these names from other discussions in this book. The antibacterial
effects of Chinese sauerkraut may help in treating these illnesses.
Additional research supports beneficial probiotics’ ability to
destroy harmful bacteria such as Listeria and Staph infections as well
as E. coli and Salmonella pathogens.54 Other scientists have found
that particular strains from Chinese sauerkraut demonstrated anti
microbial activity against E. coli and Shigella bacteria. They also found
that the probiotics reduced cholesterol levels in the animals studied,
indicating a possible natural treatment option for infectious condi-
tions and heart disease via its cholesterol-lowering effects.55
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How to Get the Most Healthful Sauerkraut. Unfortunately,

most commercially sold sauerkraut doesn’t contain any beneficial
probiotics. The traditional process of making sauerkraut involves
adding a saltwater solution called a “brine” to shredded cabbage
and sometimes other fruit or vegetable ingredients. Then it is left to
ferment in large vessels called “crocks,” during which the cabbage
is weighted down to reduce the amount of oxygen that can access
the vegetables as they ferment. This also reduces the chance of
spoilage from harmful microbes or mold. However, many manu-
factures of sauerkraut have taken shortcuts to increase their profits.
Instead of waiting for natural fermentation to occur, many instead
employ an artificial “pickling”-type process using white vinegar,
which doesn’t contain any probiotics. And those companies that
stay true to natural processes still frequently pasteurize their sauer-
kraut so it can remain on grocery store shelves for longer periods.
This pasteurization or heating process during bottling kills any
live cultures that are needed for sauerkraut’s health benefits.
It’s also important to note that most canning and pickling
processes don’t actually involve live probiotic cultures. These types
of processes usually involve heating foods to high temperatures or
placing them in vinegar to preserve them, neither of which encour-
ages probiotic cultures to grow. Besides that, probiotic bacteria
wouldn’t survive the heat during the canning or bottling process.
So don’t incorrectly purchase “pickles” from your grocery store
thinking that you’re getting probiotics. Unless they are found in
the refrigerator section and indicate “live cultures” or “unpasteur-
ized,” it is unlikely that they contain any probiotics at all.
But there are still some good manufacturers of commercial
sauerkraut. You’ll typically find these bottles in the refrigerator
section of your health food or grocery store. They also indicate
that they are not pasteurized and/or say “raw” on the label. This
usually means that they have the live probiotic cultures that offer
the health benefits mentioned in this chapter.
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The best way to ensure your sauerkraut is full of active,

health-promoting cultures is to make your own. Although you
may have heard that this is a difficult process, it is actually quite
simple. I provide step-by-step directions and a variety of recipes
in the Recipe chapter at the back of this book. Be sure to try my
favorite type, Apple-Cabbage Kraut, though I sometimes call it
Pink Kraut due to its brilliant pink color. It is made from purple
and green cabbage as well as apples and kidney-boosting juniper
berries. I first created this recipe after my husband, Curtis, and I
were hiking in the Rocky Mountains. We came across a mass of
juniper bushes that were thick with berries, so we picked a bunch.
I was trying to think of ways to incorporate these kidney-boosting
berries into our diet and knew that traditional German sauerkraut
often contained juniper berries. The resulting flavor combination
is incredible. Now we keep a full crock of Apple-Cabbage Kraut
on an ongoing basis. It makes an appealing and colorful side dish
for almost any meal. Once you’ve made your own you’ll find it is
simple to keep a crock full of fermenting cabbage in your home,
ready to add to a meal at a moment’s notice. And once you’ve
tasted homemade sauerkraut and the many delicious variations
that are possible, you’ll want to keep a crock full of it in your
kitchen or somewhere else in your home.
What Happens During Sauerkraut and

Other Vegetable Fermentation?
There are many different types of fermentation techniques, each

one with its own processes involved, but here is the general con-
cept of what occurs during fermentation. Microorganisms, largely
bacteria and some yeasts, feed on sugars and starches in the food,
thereby converting them into lactic acid. This process is referred
to as lacto-fermentation. This is one of the most, if not the most,
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healthful form of fermentation due to the many lactic acid bacte-

ria formed during the process.
Of course, lactic acid is not the only chemical formed during
fermentation; gases, ethanol, other acids, and hydrogen peroxide,
among other compounds, are also formed. There are also many
precursors to other compounds that form at various stages of the
process, resulting in an increase in probiotics, enzymes, vitamins,
and more active forms of critical nutrients.
The amount of sauerkraut consumed is only one factor in
boosting your health through eating sauerkraut. The variety of
sauerkraut also plays a role in its effectiveness. According to Yeong
Ju, a researcher at the University of Illinois, there are major differ-
ences between sauerkrauts sold in the United States and Poland.
She says, “The fermentation process can make a big difference in
potency.” Much of the sauerkraut sold in stores in North Amer-
ica has been pasteurized, which kills the beneficial bacteria and
enzymes and reduces other nutrients. In her research Dr. Ju found
that female immigrants to America were four to five times more
likely to develop cancer than women who stayed in Poland. She
adds that “Polish women eat much more cabbage and sauerkraut,
which inhibits estrogen, thereby slowing down the development of
the cancer.”56
I’ve found some excellent probiotic-rich sauerkraut in health
food stores in the refrigerator sections. But making your own is
the best way to ensure your sauerkraut contains live probiotics.
Pass the Kimchi—The Health Builder Extraordinaire
K oreans have long known the benefits of fermented vegeta-

bles, so much so that their national dish is a combination of
fermented Napa cabbage, garlic, onions or scallions, ginger, red
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pepper or chili peppers, and sometimes other flavor additions.

Kimchi (or gimchi or kimchee), the delicious blend of these veg-
etables, is a traditional food of Korea that has been a part of the
country’s culture since somewhere between the seventh to elev-
enth centuries BC. Kimchi is typically eaten as an appetizer or
side dish but is often made into main dishes that feature the fer-
mented vegetables, including stew, pancake, soup, and fried rice
dishes.
According to Sandor Ellix Katz, author of the book Wild
Fermentation: The Flavor, Nutrition, and Craft of Live-Culture
Foods, there are also varieties of sweeter kimchi that use an
assortment of fruit, like plums, apples, pears, pineapple, and
grapes, along with the traditional spicy seasonings to make a deli-
cious condiment.57
Although taste is an obvious reason to enjoy vegetable or fruit
kimchi on a regular basis, so are the many health reasons. And
thanks to a small but growing body of research pointing to the
significant potential benefits of eating probiotic-rich kimchi, you’ll
want to enjoy it frequently. Scientists have identified a whopping
970 different bacterial strains in kimchi, representing fifteen dif-
ferent species of probiotics, including Lactobacillus, Leuconostoc,
and Weissella.58
According to additional research, the health properties of
kimchi include “anti-cancer, anti-obesity, anticonstipation, col-
orectal health promotion, probiotic properties, cholesterol reduc-
tion, fibrolytic effect (a process that prevents blood clots from
growing), antioxidative and anti-aging properties, brain health
promotion, immune promotion, and skin health promotion.”59 If
a drug were ever released that offered so many health benefits, the
demand would exceed production. Although there is no drug that
confers all these health benefits, kimchi truly adds weight to the
adage “food is the best medicine.”
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Head Off the Flu Virus. One common criticism of Western med-
icine has been its inability to provide adequate protection against
influenza viruses, which seem to affect many people on a fairly
frequent basis. We just suffer through the fevers, chills, aches,
malaise, and other undesirable symptoms and possibly reach for
our vitamin C, Echinacea, elderberries, and other natural reme-
dies. Or those less inclined toward natural remedies may grab the
antihistamines, decongestants, and cough remedies, even though
none of these drug options actually reduce the duration of the flu.
As you learned in Chapter 3, if you’re seeking protection
against flu viruses, you might want to turn to probiotics and
probiotic-rich foods. Kimchi is one of the probiotic-rich foods you
might want to consider, thanks to its proven flu-fighting capacity.
Better yet, add kimchi to your next meal and throughout flu sea-
son to help keep the viruses at bay. New research has found that
the probiotics found in kimchi confer protection against the flu by
regulating the body’s innate immunity.60 They concluded that the
L. plantarum DK119 could be developed as a beneficial antiviral
remedy.61
Additional Health Benefits. In animal studies scientists have

found that particular probiotic strains found in kimchi may pre-
vent memory deficit and concluded that kimchi “may be beneficial
for dementia.” Obviously, more research needs to be conducted,
but considering that there are no known side effects other than
additional health benefits of eating kimchi, I would consider it a
great dietary addition if you are experiencing memory issues or
are trying to prevent them.62
In addition to the many other health benefits regular kim-
chi consumption offers, in animal studies it has also been shown
to reduce the inflammation and skin lesions linked with dermati-
tis.63 If you have high blood pressure and are worried about your
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sodium intake, simply choose or make low-sodium kimchi or

other fermented foods.
Kombucha—Tea for Vitality
K ombucha (pronounced kom-BOO-shuh) is a beverage that

is believed to have been made in Russia and China for over
two thousand years, although the exact origin is unknown. The
bacteria and yeasts that form the kombucha culture form a type
of “floating mat” on the surface of the black or green or other
type of tea from which it is typically made.
Although there hasn’t been a lot of research conducted on the
health benefits of kombucha, there is a large body of anecdotal
evidence, some of which has been compiled into whole books on
the drink. According to the Moscow Central Bacteriological Insti-
tute, kombucha tea may help in addressing immune system defi-
ciencies, cancer, diarrhea, indigestion, prostate problems, male
and female incontinence, hemorrhoids, PMS, menopausal symp-
toms, obesity, aging skin, hair loss, graying hair, kidney stones,
gallstones, high cholesterol, hardening of the arteries, acne, pso-
riasis, diabetes, and hypoglycemia.64 The Institute also says that
kombucha contains many nutrients, including vitamins B1, B2 , B3,
B6, B12 , folic acid, glucuronic acid, hyaluronic acid, chondroitin-
sulfate, mucoitinsulfuric acid, and others. Although most of these
claims have not been studied, recently the Laboratory of Indus-
trial Microbiology and Food Biotechnology at the University of
Latvia assessed existing research on the health benefits of kombu-
cha tea and found that it has four main healing properties, includ-
ing (1) it improves detoxification, (2) it has antioxidant properties
that can counter the effects of harmful free radicals in the body,
(3) it has energizing effects, and (4) it improves immunity against
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some diseases. According to their research, consuming kombucha

could help prevent a broad spectrum of metabolic and infectious
disorders.65
Tea for Diabetes. There are many serious symptoms associated

with diabetes, so people with diabetes tend to value any natural
food that demonstrates effectiveness at reducing those symptoms.
One study conducted in India had results that showed kombucha’s
“significant anti-diabetic potential.”66
Tea for Wound Treatment. Kombucha has also shown effective-

ness in treating wounds. Researchers at the Department of Pathol-
ogy, Faculty of Veterinary Medicine, Tehran University, in Iran,
found that kombucha was slightly more effective than a medical
ointment typically used for skin infections linked to burns or
wounds. In the study the researchers divided the animals into two
groups: in one group nitrofurazone ointment was applied, and in
the other group, kombucha. The researchers assessed the healing
of wounds and found that kombucha encouraged healing slightly
more than the ointment. They also observed more inflammation
in the nitrofurazone group than in the kombucha group.67
I’m often asked whether fermented foods like kombucha will
contribute to yeast infections. The yeasts found in kombucha are
not the same type of yeasts that can cause Candida infections,
so you can drink kombucha even if you’ve had or have Candida
overgrowth.
If you’re purchasing commercial drinks, please note that most
have been pasteurized, which means the live cultures are no longer
active. Choose only ones that indicate “nonpasteurized” or “live
cultures.” Also, kombucha is simple to make at home. We keep a
large crock full of kombucha and simply bottle it every two weeks
and add new sweetened green tea or licorice root tea to it to keep
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the cultures active. Check out the Recipe section to learn how to
make your own; also, the Resources section offers suggestions for
sources of kombucha cultures.
Fermenting Your Own Foods
A s you’ve learned, there are many great health benefits of eat-

ing fermented foods. Although it is not necessary to make
your own at home, I encourage you to do so. Making homemade
yogurt, sauerkraut, kimchi, kombucha, and other cultured foods
is much easier than you might think, and it is rewarding and
empowering to be creating your own delicious and healing foods.
Plus, you can control the ingredients, ensuring no harmful addi-
tives. You can also feel confident when you see the transformation
of the foods from their original state to their fermented state that
you have created probiotic-rich foods with live cultures, some-
thing that is hard to trust in many commercial products.
In addition to the nutritional and health benefits of fermenta-
tion, the process extends the shelf life of foods. It can also save on
food expenses because many foods can be fermented when they
are “in season” and used during the winter and spring months
when these foods tend to be more expensive. But these are not the
only reasons to ferment your own foods; here are twelve more:
1. Budget: Many store-bought fermented foods and superfoods are

expensive. You can eat healthy on a budget by making some of
your own fermented foods. When cabbage is in season you can
create a large crock of sauerkraut, for example, for under a few
dollars.
2. Convenience: Once made, fermented foods make everyday
meals easier. For example, you might not normally eat a wrap
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of cabbage, apples, and cashews, but you can put together a

delicious and nutritious wrap of Apple-Cabbage Kraut (page 210)
and Roasted Red Pepper Soft Cheese (page 201) made from the
same ingredients. It makes day-to-day meals quick and simple.
3. Higher Nutrients: You can purchase locally grown foods or grow
your own foods and then ferment them while they are at their
peak nutritional state. Most produce travels great distances
before it is made into fermented foods like sauerkraut, all the
while losing precious nutrients.
4. Higher Potency: The fermentation process activates many nutri-
ents, thereby increasing their absorbability or nutritional potency.
Consider that glucosinolates in cabbage become more actively
absorbed and better cancer-fighting compounds known as iso-
thiocyanates that flourish during fermentation.
5. Live Cultures: Most store-bought “fermented” foods have actu-
ally been pasteurized or heated until there are no cultures left.
Some products are artificially flavored or thickened to appear as
though they were fermented, when they weren’t at all. Many of
the health benefits of fermented foods come from the activation
of live cultures during the fermentation process—cultures that
need to remain intact to obtain these health benefits.
6. More Probiotics: The variety of healthy bacterial strains typically
increases when you ferment your own foods. There are different
beneficial bacteria in different geographical regions, so some
of these bacteria can only be obtained from making your own fer-
mented foods. Additionally, many commercially fermented foods
contain only a single strain of bacteria. Yogurt is an excellent
example: most commercial varieties contain either a single strain
of bacteria or no live cultures at all.
7. Ease: They are easier than you think. Once you’ve made some of
the recipes in The Probiotic Promise a few times you’ll realize just
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how easy it is. It may seem daunting at first because it is learning

a new skill and a new way of doing things, but it is remarkably
easy once you get used to it.
8. Variety: There are usually only a few types of fermented foods
available in most health food stores and fewer still in many gro-
cery stores, but the options for your own homemade ferments
are limited only by your imagination. Try some of the recipes at
the back of this book first to become accustomed to the tech-
niques, and then have fun experimenting with whatever foods
you have on hand or are coming up fresh from your garden.
9. No Waste: Forget throwing out spoiled produce ever again.
Simply ferment some of your favorite fruits and veggies, and
they’ll usually last for months longer than fresh produce. After all,
fermentation was originally developed as a simple way to pre-
serve food long before refrigerators were ever invented.
10. Produce Year-Round: In the winter months, when much of the
produce sold in grocery stores is flavorless and bland, not to
mention nutritionally inferior, enjoy fresh produce that has been
fermented. Most fermented foods are packed with the flavors
from the produce, any additional spices, as well as the flavor
enhancement that results when probiotics work their magic.
11. Better for the Planet: Most “superfoods” travel thousands of
miles before you eat them, causing them to have serious environ-
mental implications. Eating more foods that you ferment yourself
reduces your ecological footprint.
12. Overall Health: Once you’ve become accustomed to the various
fermentation processes and have made some veggie krauts,
dairy-free cheeses, or other delicious treats, you are sure to feel
more self-sufficient at using food to maintain or restore your
health and the health of your family.
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In the next chapter I’ve provided step-by-step instructions

for making the foods discussed in this chapter and many other
probiotic-rich foods. Once you’ve tried many of them you’ll defi-
nitely want to keep a steady supply of fermented foods as part of
your regular diet.
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Chapter 7
Easy, Delicious,
Probiotic-Rich Recipes
“The time has come to reclaim the stolen harvest
and celebrate the growing and giving of good food
as the highest gift and the most revolutionary act.”
—Vandana Shiva, activist
M aking your own fermented foods to boost your health

and that of your family members is so much easier than
you might think. Unlike many store-bought foods that have been
pasteurized to kill all the beneficial microbes and enzymes and
to destroy various nutrients, the ones you make at home in your
kitchen keep all the beneficial microbes intact. In the process of
culturing foods to make dairy-free yogurt, cheeses, beverages,
breads, sauerkrauts, and other fermented vegetables, you elevate
a healthy food into a superfood that has the power to prevent and
even eliminate many illnesses.
This chapter includes many of my favorite fermented food
recipes so you can make your own delicious, naturally fer-
mented foods such as Dairy-Free Yogurt, Strawberries ‘N’
Cream Smoothie, Cultured Coconut Milk, Fermented Green Tea
181
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(Kombucha), Roasted Red Pepper Soft Cheese, Apple-Cabbage

Kraut, Cultured Anise Carrots, Vanilla Coconut Ice Cream, and
Black and Blue Berry Gelato. These foods help you to save money,
extend the shelf life of your food, and take your health into your
own hands.
Dairy- and Gluten-Free Recipes
A ll of the recipes are dairy-free and gluten-free so that a

greater number of people can enjoy them without suffer-
ing ill effects. Many people suffer allergies or sensitivities to these
ingredients even without being aware. Most people think that
food sensitivities or allergies show up with the same symptoms as
seasonal allergies or, in more serious cases, as anaphylactic shock.
Although everyone is different and that means a wide variety of
symptoms is possible, most people are more likely to suffer bloat-
ing, indigestion, nasal congestion, respiratory infections, and ear
infections linked to dairy or gluten. In my experience these foods
can even aggravate autoimmune disorders sometimes a day or two
after eating them, making it extremely difficult to pinpoint the
food culprit. To help you boost or restore your health, I steered
clear of these ingredients in the recipes below. Even the yogurt
and cheese recipes are dairy-free. But don’t assume that means
they aren’t as delicious and creamy as their dairy counterparts—
they are. And unlike dairy cheeses, my cheese recipes below are
packed with beneficial bacteria to help your health.
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Easy, Delicious, Probiotic-Rich Recipes • 183
Equipment
F orget spending a fortune on equipment and ingredients; most

of these foods are easy to make with the most basic of kitchen
tools and food items. There are a few recipes that would benefit
from a crock or large bowl or a special jar for making cultured
foods. I’ve tried to indicate when this is necessary at the beginning
of the recipe so you won’t get partway through and realize you
need something you don’t have. But a little resourcefulness can
help to keep the costs down. I obtained some of my best ferment-
ing tools from flea markets and garage sales at a fraction of the
retail price. I’ve also provided suppliers in the Resources section so
you’ll find it easier to track down any recommended special tools.
In the yogurt recipes you may notice that the instructions are
for using simple, readily available bowls and other basic kitchen
equipment. If you prefer to use a yogurt maker instead, I have rec-
ommended one that I like in the Resources section of this book,
but it isn’t necessary to buy this device. I really like the VitaClay
product because the yogurt is made in a clay pot rather than plas-
tic, which can contaminate the yogurt with hormone-disrupting
bisphenol-A (BPA) or other toxins found in plastic. Check out my
website, www.TheProbioticPromise.com, for more information.
Ingredients
Fruits and Vegetables. Most of the recipes call for readily avail-
able foods and food ingredients available at your local health
food store or market. Of course, if you’re growing your own veg-
etables, you can quickly and easily turn them into probiotic-rich
health foods. Many of the fermented vegetable dishes call for cab-
bage. You can use either green or purple cabbage, depending on
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your preference. Keep in mind that the taste is quite different after
culturing vegetables, so even ones you may not like much could
become some of your favorite fermented foods. Cabbage is an
excellent example: many people aren’t that fond of raw or cooked
cabbage but love its transformation into sauerkraut.
You may notice that some vegetables and fruits have a white
substance on the outer leaves or skin. This is actually a natural
bloom of beneficial microorganisms that also help to encourage
the fermentation process when these fruits or vegetables are used.
Some of the foods that contain this bloom include apples, blue-
berries, cabbage, grapes, juniper berries, and plums. When using
any of these fruits and vegetables in your fermented foods, wash
them but don’t wash or wipe off all of this bloom, as it will help to
encourage the culturing process.
Some recipes call for “green powder.” There are many vari-
eties available. Be sure to choose one that is free of sweeteners,
fillers, and gluten. If it doesn’t say “gluten-free” on the label, it
probably isn’t. Some of my preferred choices include chlorella
powder or spirulina powder.
Nuts. Many of the yogurt and cheese recipes call for raw, unsalted
cashews and almonds, which are available at most health food
stores. I’ve also included suppliers of these foods in the Resources
section at the back of this book. These suppliers tend to have supe-
rior bulk pricing, which makes using these nuts more affordable.
And buying them in bulk tends to make enjoying these foods on a
regular basis much more affordable than you’d think.
Salt. You’ll notice that many of the recipes call for salt or a
“brine,” which is simply a saltwater solution. Choose unrefined
sea salt or Himalayan pink salt wherever possible, as it contains
trace amounts of beneficial nutrients your body needs for health.
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The media and many nutritionists seem to be telling people that

the amount of nutrient variation between unrefined sea salt and
table salt is negligible and doesn’t make a difference to health,
but this is incorrect. Our bodies need many trace minerals. Note
the word “trace,” which indicates the minute amounts needed,
but they are still essential building blocks of our bodies’ cells and
tissues. Avoid using table salt, or iodized salt as it is also called,
because it can interfere with the natural fermentation process.
The iodine it contains is an antimicrobial mineral that can block
the growth of probiotic bacteria cultures. If you use coarse, unre-
fined sea salt, double the amount of salt when a recipe calls for
fine, unrefined sea salt or just indicates unrefined sea salt.
Sweeteners. When the recipes call for one of these natural sweet-
eners, do not substitute artificial sweeteners or the natural sweet-
ener stevia. The probiotic cultures need sugar molecules to feed on
in order to proliferate. Artificial sweeteners are not food, should
never be consumed by humans, and have been linked to a list of
over one hundred health conditions. See my book Weekend Won-
der Detox for more information. In addition to the many health
problems artificial sweeteners cause for humans, probiotics do not
recognize them as food.
The herb stevia is a great natural sweetener for human use,
but because it just naturally tastes sweet and doesn’t actually con-
tain any sugar molecules, the probiotics can’t use it as food to
proliferate.
Occasionally, you may see a recipe that calls for D-ribose as an
optional sweetener. D-ribose is a natural sweetener that is tremen-
dously healing for the body. Research shows that the body metabo-
lizes D-ribose to create adenosine triphosphate (ATP), which is the
body’s energy supply and is used by every cell for every metabolic
function. D-ribose helps by resetting the body’s ATP levels, thereby
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supplying the body with sufficient energy for burning fat, balanc-
ing blood sugar levels, warding off cravings, boosting energy lev-
els, and improving heart and muscle function. Many athletes also
take D-ribose to boost endurance levels, performance, and recov-
ery time. It is a valuable aid to chronic fatigue syndrome and fibro-
myalgia sufferers. Because it can be expensive, any recipes that use
D-ribose call for small amounts simply to boost up the health ben-
efits of the food. If you would rather use another natural sweetener
like honey, agave nectar, pure maple syrup (not the pancake syrup
most people use), or coconut sugar, that is fine.
Whey. There are many different ways to ferment foods, including

in whey, in brine, in vinegar, and through the addition of pro
biotic powder, to name a few. Whey is the clearish-yellowish liq-
uid that is normally strained off when dairy or dairy-free milk is
made into yogurt. During the yogurt-making process the dairy or
dairy-free milk separates into two parts: the thick, creamy part
that constitutes the yogurt and the remaining liquid part called
whey. This normally discarded substance can be saved and used
for easy pickling of many different fruits and vegetables, as a
starter for a new batch of yogurt, or as an addition to smoothies
for an instant probiotic boost.
Yogurt
Dairy-Free Yogurt
Servings: 8 (approximately ¾ cup each)
I encourage you to make Dairy-Free Yogurt as one of the
first recipes you start with. During the fermentation process
the almond or soy milk separates into yogurt and whey. The
yogurt is the thicker, creamy, white portion, and the whey is
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the clearish-yellowish liquid that you strain off. Most people

who make yogurt simply throw away the whey, yet it is full of
active cultures that can be used to make countless other cul-
tured creations. Save the whey in a glass jar in the refrigerator
so you can make various recipes that follow.
Notes about ingredients: Be sure to choose only organic soy
milk because soy is a heavily genetically modified crop.
For the sweetener, remember that stevia won’t work, as the
cultures need the sugar to feed on.
See Chapter 5 and the Resources section for information on
finding a high-quality probiotic powder.
1 1.8-quart or -liter package of almond or

organic soy milk
2 tablespoons raw, unpasteurized honey or agave or

other natural sweetener
3 capsules of your favorite probiotic powder or

1 teaspoon of powdered probiotics
In a medium-sized saucepan over low to medium heat, heat

the almond or soy milk until it is just slightly warm. Dissolve the
honey or agave, and remove from the heat. Empty the con-
tents of the probiotic capsules or add the probiotic powder
to the almond or soy milk, and stir until combined. Never add
probiotic powder to hot almond or soy milk, as it will kill the
active cultures. If the milk is too hot (above 115 degrees Fahr-
enheit), simply wait until it has cooled to a lukewarm (100 to 115
degrees Fahrenheit) temperature.
Pour the milk into a glass or ceramic bowl. Cover with a clean
tea towel, and let sit in a warm—but not hot—place where it
will remain undisturbed for at least 8 hours. Ideally, the inside
of an oven with the pilot light (but not the heat) on is perfect.
Allow to sit for at least 8 hours, undisturbed. If you prefer a
tangier yogurt, leave for 10 hours. Gently remove the bowl
from the oven.
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Scoop out the thick yogurt and place in a bowl with a lid,
preferably a glass bowl. Do not use metal, as metal can damage
the cultures. Reserve the remaining clearish-yellowish liquid—
the whey—as it can be used in many recipes that follow. You
can also add the whey to juices or smoothies for a quick probi-
otic boost. Store the yogurt in the refrigerator, where it will last
for about 2 weeks. In a separate glass container, store the whey
in the refrigerator. It will also last about 2 weeks.
Dairy-Free Whey
Servings: 8 (approximately ¼ cup each)
Follow all instructions for Dairy-Free Yogurt. Scoop off the thick
yogurt after it has cultured, and pour the remaining clearish-
yellowish liquid—the whey—through a cheesecloth-lined
sieve. Store the filtered liquid in the refrigerator in a glass jar
or container for up to two weeks. This is the whey that you will
use for many of the recipes throughout this book. You can add
a quarter to half cup to a smoothie recipe, use half a cup of
whey to start your next batch of yogurt, or add it to a saltwater
solution (brine) to expedite the growth of probiotics in various
vegetables, including onions, beans, grated carrots, ground
chilies, cucumbers, or any others you might like to try. When
using whey to ferment vegetables, simply follow the instruc-
tions outlined with one of the vegetable recipes below. Keep-
ing whey on hand in the fridge is an easy way to get more
probiotic-rich foods into your diet and to simplify the process
of making fermented foods.
Savory Dairy-Free Greek-Style Yogurt

Servings: 8 (approximately 2 ⁄3 cup each)
Like the Dairy-Free Yogurt above, this is a good recipe
to start with. The fermentation process causes the almond-
cashew-sunflower mixture to separate into yogurt and whey.
The yogurt is the thicker, creamy, white portion, and the whey
is the clearish-yellowish liquid that you strain off. In this case,
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because of the specific nuts and seeds I chose to make it, the
resulting yogurt turned out to be quite thick. Save the whey
in a glass jar in the refrigerator so you can make many of the
cultured creations that follow. The thicker Greek-style yogurt
is perfect for making tzatziki, a delicious Greek dip for veg-
etables, pita bread, or bread, or just enjoying as a quick and
easy breakfast. If it starts to turn a light grayish color, don’t
worry—it is normal. The sunflower seeds in the recipe cause
this to happen.
See Chapter 5 and the Resources for information on finding
a high-quality probiotic powder.
For the sweetener, remember that stevia won’t work, as the
cultures need the sugar to feed on.
½ cup raw, unsalted almonds
½ cup raw, unsalted cashews
½ cup raw, unsalted sunflower seeds

4 cups filtered, unchlorinated water
2 capsules of your favorite probiotic powder or

1 teaspoon powdered probiotics
In a high-powered blender, blend the almonds, cashews, sun-

flower seeds, honey, and water until smooth. In a medium-sized
saucepan over low to medium heat, heat the nut-seed-honey
milk until it is just slightly warm, then remove from the heat.
Empty the contents of the probiotic capsules or add the probi-
otic powder to the almond-cashew-sunflower seed milk and stir
until combined.
Pour the milk into a glass or ceramic bowl. Cover with a clean
tea towel, and let sit in a warm but not hot (100 to 115 degrees
Fahrenheit) place, where it will remain undisturbed for at least 8
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hours. Ideally, the inside of an oven with the pilot light (but not
the heat) on is perfect. Allow to sit for at least 8 hours, undis-
turbed. If you prefer a tangier yogurt, leave for 10 hours. G ently
remove the bowl from the oven.
in the refrigerator; it will also last about 2 weeks.
Savory Greek-Style Yogurt (Made with Whey)

Servings: 8 (approximately ¾ cup each)
The following recipe is similar to Dairy-Free Greek-Style
Yogurt but is made in a slightly different manner. Use the pre-
vious recipe if you don’t have any whey on hand; use this one
if you have whey that you’d like to use. Using whey as a starter
can help you save money on probiotic powder.
½ cup raw, unsalted sunflower seeds

other natural sweetener (note: stevia won’t work,
as the cultures need the sugar to feed on)
¼ cup whey (the clearish-yellowish liquid left over from

making yogurt)
In a high-powered blender, blend the almonds, cashews, sun-

flower seeds, honey, and water. Pour the milk into a glass or
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ceramic bowl, and stir in the whey until it is combined. Cover

with a clean tea towel, and let sit in a warm but not hot (100 to
115 degrees Fahrenheit) place where it will remain undisturbed
for 6 to 8 hours. Ideally, the inside of an oven with the pilot light
(but not the heat) on is perfect. Allow to sit for at least 8 hours,
undisturbed. If you prefer a tangier yogurt, leave for 10 hours.
Gently remove the bowl from the oven.
Scoop out the thick yogurt, and place in a bowl with a lid,
in the refrigerator; it will also last about 2 weeks.
Sweet Yogurt
Servings: 8 (approximately 2 ∕3 cup each)
The following recipe is similar to the other yogurt recipes,
but you’ll use yogurt from a previous batch or store-bought
yogurt with live cultures as the starter for this recipe. By sim-
ply saving a half cup of yogurt from each batch and using it
to make a new batch of yogurt, you can keep your probiotic
cultures alive indefinitely. I make this recipe once or twice a
week, always reserving a half cup of yogurt for the next batch.
Doing so also saves you money. If you don’t have any yogurt
on hand, substitute one-half cup of whey. If you don’t have
any whey on hand, use three capsules of probiotics, emptied
into the liquid, instead. This yogurt is sweeter-tasting than
the savory options, making it a great choice when you want
yogurt for breakfast or for sweet dishes or desserts. It’s my
favorite one, so I keep it going on a regular basis to enjoy with
seasonal fruit for breakfast. It is great served with fresh blue-
berries, peaches, or strawberries or topped with raw, unsalted
walnuts and a drizzle of honey for a delicious Greek-inspired
dessert.
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Notes on ingredients: For the sweetener, remember that

stevia won’t work, as the cultures need the sugar to feed on.

½ cup yogurt (you can use store-bought yogurt or,

once you’ve made this recipe just save ½ cup to
make the next batch of yogurt) or ½ teaspoon
probiotic powder, or 2 capsules of probiotics,
contents emptied
In a high-powered blender, blend the almonds, cashews,

honey, water, and yogurt. Pour the almond-cashew milk into
a glass or ceramic bowl or a yogurt maker. Cover with a clean
tea towel, and let sit in a warm but not hot (100 to 115 degrees
Fahrenheit) place where it will remain undisturbed for 6 to 8
hours. If you’re using a yogurt maker, follow the manufactur-
er’s directions. Ideally, the inside of an oven with the pilot light
(but not the heat) on is fine. Allow to sit for at least 6 hours,
undisturbed. If you prefer a tangier yogurt, leave for 10 hours.
Gently remove the bowl from the oven or yogurt maker.
can also add the whey to juices or smoothies for a quick pro
biotic boost. Store the yogurt in the refrigerator, where it will
last for about 2 weeks. In a separate glass container, store the
whey in the refrigerator; it will also last about 2 weeks.
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Beverages
Blueberry Banana Smoothie

Servings: 2 (approximately 1¾ cups each)
This delicious blueberry smoothie is packed with probiotics
(as long as you use a yogurt that contains live cultures) and
proanthocyanidins. Proanthocyanidins are a type of naturally
occurring plant chemical that has been shown to aid aller-
gies, improve brain health and memory, contain anticancer
properties, and help heal heart disease. You’ll love the taste
as much as the health benefits of this smoothie that makes a
great breakfast, snack, or healthy dessert.
1 cup Sweet Yogurt (see page 191, or other

type of your favorite yogurt)
1 cup filtered, unchlorinated water or almond milk
1 cup frozen blueberries
½ frozen banana
Blend all ingredients together until smooth. Enjoy immediately!
Curtis’s Chocolate Banana Pro Smoothie

Servings: 2 (approximately 12 ⁄3 cups each)
My husband, Curtis, created this delicious smoothie for
those times when he wanted all of the nutritional and probiotic
benefits of a smoothie while still feeling like he is having a
decadent chocolate milkshake. Because it is packed with nutri-
tional goodness, it makes a great breakfast, snack, postwork-
out replenishment, or dessert. The addition of chia seeds adds
fiber and essential fatty acids, while hemp protein powder or
pumpkin-seed protein powder are excellent sources of protein.
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1 cup almond yogurt (see Savory Dairy-Free Greek-Style

Yogurt recipe, page 188)
1 cup almond milk
1 frozen banana
1 tablespoon cocoa powder (more if you desire a

“chocolate-ier” taste)
1 tablespoon chia seeds (optional)
1 tablespoon green powder (optional)
1 tablespoon hemp or pumpkin-seed protein powder

(or other protein powder of your choice)
Strawberries ‘N’ Cream Smoothie

Servings: 2 (approximately 2 cups each)
Strawberries are antioxidant powerhouses that fight aging
and disease—only eight strawberries contain more vitamin C
than an orange. They have been shown to help prevent heart
disease, arthritis, memory loss, and cancer. This smoothie
offers all the nutritional benefits of strawberries with the heal-
ing properties of probiotics, provided you use a yogurt rich in
live cultures. I encourage you to make the Sweet Yogurt ahead
of time and keep it on hand for quick and delicious smoothies
like this one. It’s so good you’ll forget it is healthy.
1 cup Sweet Yogurt (see page 191, or

use your favorite yogurt)
1 cup almond milk
1 frozen banana
1 cup frozen strawberries
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Cultured Coconut Milk

Yield: approximately 1 quart/liter
This “milk” is a naturally sweet and delicious alternative to
dairy milk, plus it contains health-promoting medium-chain
triglycerides (MCTs) that rev metabolism and help to reset the
thyroid gland, a butterfly-shaped gland in the throat that reg-
ulates metabolism and body temperature. It is simple to make
and great to keep on hand to drink on its own, add to smooth-
ies, or to make the delicious Coconut Ice Cream recipe below.
1 cup unsweetened dried coconut
1 tablespoon raw, unpasteurized honey or agave nectar
½ cup whey or 2 probiotic capsules
Blend the coconut, water, and honey together until smooth.

Pour into a large glass or ceramic bowl or a yogurt maker. Add
the whey or the contents of the probiotic capsules, and stir to
combine. Cover with a cloth or the lid to the yogurt maker. Let
rest in a warm location where it will be undisturbed for 8 hours.
Pour through a sieve and into a glass bottle or pitcher. Refriger-
ate. Lasts about 1 week in the refrigerator.
Fermented Green Tea (Kombucha)

It may seem a bit intimidating to brew a fermented tea
whose name you might not even have known about prior to
reading The Probiotic Promise. I too was quite uncertain
about it when I brewed and fermented my first batch of kom-
bucha, but I soon discovered that it is simple to do.
You’ll need to obtain a kombucha culture, which looks like
an oddly colored, somewhat flat cap that forms on the top of
the kombucha. See the Resources section for places to obtain
kombucha cultures. Don’t be alarmed about the amount of
sugar in the recipe; it is the food for the kombucha culture
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and allows it to grow. Without the sugar it won’t work. And,

sorry, stevia won’t work either, as it doesn’t contain any sugar
molecules. During the fermentation process the sugar is trans-
formed into the beneficial probiotics and other nutritional con-
stituents that make kombucha so health promoting. After five
days to a week of fermentation there is almost no sugar left.
When making kombucha it is important to make sure your
hands are clean. Identify an undisturbed part of your kitchen
where your kombucha can ferment away from drafts, sun-
light, people, and animals.
Materials and Ingredients

Ceramic crock or wide-mouthed glass water jug,
preferably with a spigot or tap on it
4 quarts/liters filtered, unchlorinated water
1 cup sugar
4 to 6 green or black tea bags or 4 teaspoons

loose-leaf tea
1 piece of clean linen or cotton big enough to cover the

crock or glass jug. Cheesecloth is too porous, so it is
best avoided. Also, avoid synthetic fabrics.
1 large stainless steel pot
1 wooden spoon
1 elastic band or string to secure the linen over the top

of the crock
Making Your Kombucha

You can use any wide-mouthed vessel, bowl, or crock. I use a
crock with a spigot on the side for one batch of kombucha and
an inexpensive glass water jug with a spigot for another so I
can keep two types of kombucha brewing at the same time.
You can use either of these types of vessels for your kombucha.
Make sure the vessel is thoroughly cleaned prior to use. You
can mist it with 3 percent food-grade hydrogen peroxide to
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sterilize it before using so as to help ensure it is free of harmful

microbes. Rinse it out afterward.
Bring the water to a boil, add the sugar, and stir until dis-
solved. Then add the green or black tea bags, and boil for an
additional few minutes. Then turn off the heat and allow to
steep for 15 minutes. Although some people claim tea should
not be boiled, it is an essential part of the kombucha process
to help kill any mold spores growing on the tea leaves. Remove
the tea bags. Allow the tea to cool to room temperature or
slightly lukewarm temperature (70 to 75 degrees Fahrenheit).
Any hotter than this can damage the kombucha culture. Pour
the steeped tea into the crock or vessel you’re using. Add the
kombucha mother (starter culture) and the tea it came with to
the vessel. Cover the top of the vessel with the cloth, and place
the elastic band around the rim to hold the cloth in place. Alter-
natively, use tape around the edge to hold the cloth in place.
This helps to ensure that the cloth won’t fall into the crock.
Place the covered crock in a quiet area with air ventilation
in a warm but not sunlit area where it will not be disturbed.
The ideal fermentation temperature range is 73 to 82 degrees
Fahrenheit, or 23 to 28 degrees Celsius. Once you’ve located a
spot for it do not move it while the kombucha is fermenting, as
it may interfere with the culturing process.
The kombucha will be ready in about 7 to 10 days, depending
on your preference for tartness or sweetness. The longer the
brewing time, the more tart the kombucha will be. Shorter times
result in a sweeter kombucha (and typically contain more sugar,
so if you’re trying to avoid sugar, opt for longer brewing times).
Don’t worry if you smell a slight vinegary aroma; this is normal.
Harvest Your Kombucha Tea

After 7 to 10 days have passed, check the taste of your kombu-
cha. If it is sweeter than you’d like, allow it to ferment another
day or two. If it has a vinegary taste, you may need to bottle
future batches after a fewer number of days. It is still fine to
drink, but it may need to be diluted with water at the time of
drinking to avoid irritating your mucus membranes. Remove
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the cloth from the crock. You’ll probably see the large, original
culture and a newly formed culture on top. The larger culture is
referred to as the “mother” and the smaller culture is called the
“baby.” You can remove the newly formed baby and store it in
a glass jar with two cups of the kombucha tea in the refrigerator
as a backup should you need another culture. Alternatively, you
can give the “baby” away to a friend or family member to get
them started making kombucha.
Pour all but approximately 2 cups of your fermented kombu-
cha tea into a glass jar or container with a lid and store it in the
refrigerator. Once every week or so, loosen the lid of the kom-
bucha in the fridge to allow gases to escape. To keep an ongo-
ing supply of kombucha, follow the above instructions to brew
additional tea, allow to cool, and add to the remaining 2 cups
left in the kombucha fermenting crock. Follow these instruc-
tions every week to ten days, and you’ll have kombucha on a
regular basis. Drink 2 to 4 ounces of kombucha tea 1 to 3 times
daily with meals or before meals. Avoid drinking kombucha if
you have an ulcer, as the acetic acid that naturally forms during
the fermentation process can irritate the ulcer.
There may be times when you don’t notice a “baby” cul-
ture. That usually is due to the temperature of the room. If the
room is too cold, a baby may not form. It is not a concern if
this doesn’t happen. This may indicate that you may need to
add a few days to your fermentation time for the kombucha to
develop sufficient probiotic cultures.
If the kombucha culture drops to the bottom of the crock,
it means that the temperature of the tea was too hot and has
likely destroyed the cultures that ferment kombucha. You’ll
need to start over with a fresh culture if this happens.
If at any time you see mold on your kombucha culture or a
bluish-green growth, throw out both the kombucha culture and
the tea. Clean the crock thoroughly, and disinfect with food-
grade hydrogen peroxide before preparing another batch. If
the entire kombucha turns brown, it may have become contam-
inated with harmful microorganisms and should not be used.
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Dairy-Free Cheese
Creamy Dairy-Free Yogurt Cheese

Yield: approximately 1½ cups, or 8 3-tablespoon servings
1 batch of yogurt from any of the recipes above
½ teaspoon of salt, or to taste
1 teaspoon raw, unpasteurized honey or agave,

or to taste
After separating the thick yogurt from the whey, line the inside
of a strainer with a few layers of cheesecloth. (Cheesecloth is
available from most health food stores, hardware stores, and
grocery stores. See the Resources section for suppliers of
unbleached cheesecloth.) Make sure the cheesecloth is large
enough to go beyond the edges of the strainer. Scoop the
yogurt into the cheesecloth-lined strainer. Allow the yogurt
to strain for at least an hour. The liquid that pours off is whey
that can be reserved for other recipes that follow. Reserve
the strained yogurt, which is now thicker yogurt. Add salt and
honey to taste. Stir together until mixed. Serve as a soft yogurt
cheese on top of cooked sweet potatoes, spread on crackers or
bread, or add some fresh herbs as a dip for vegetables. Lasts
approximately 1 week in the refrigerator.
Soft and Creamy Dairy-Free Cheese

Yield: approximately 2 cups, or 10 3-tablespoon servings
No one will guess this is a dairy-free cheese. It’s so creamy
and delicious, and it actually offers more health benefits than
dairy cheese thanks to its unique probiotic-rich fermentation
process. It takes about eight to ten hours to ferment but can be
whipped up with only ten minutes of preparation time.
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2 cups raw, unsalted cashews, soaked overnight or for

10 to 12 hours
1 teaspoon probiotic powder or 2 probiotic capsules,

opened (check the Resources section at the back of
this book for sources), dissolved in 1 cup filtered,
unchlorinated water
1 teaspoon unrefined sea salt, or to taste
1 to 2 teaspoons onion powder
¼ teaspoon ground nutmeg
In a blender or food processor, combine the drained cashews

and the probiotic powder and water mixtures. Blend until
smooth. Place in a glass bowl, cover with a clean cloth, and let
rest for 10 to 14 hours to ferment. Then stir in the salt, onion
powder, and nutmeg until well mixed. Form the cheese into a
ball or press it into a springform pan. Serve with crackers, pitas,
or vegetable crudités. Lasts about 2 weeks in the refrigerator.
Almond Ricotta Cheese

Yield: 1 to 2 cups
This is a delicious dairy-free almond ricotta cheese made
by making almond yogurt, thickening it, and adding a couple
of flavorings. It is delicious in stuffed pasta, on toast, or as a
pasta or dessert topping.
1 quart/liter unsweetened almond milk
2 tablespoons plus 1 teaspoon raw, unpasteurized

honey or agave nectar
2 capsules probiotics or ½ teaspoon probiotic powder
Dash unrefined sea salt
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Pour the almond milk into a clean ceramic crock or bowl with a
lid. Add 2 tablespoons of honey and stir until combined. Empty
the probiotic capsules by removing one end and dumping the
contents into the almond milk mixture. Discard the empty cap-
sules. Stir the almond milk until the probiotic powder is incor-
porated. Cover. Place in a warm, undisturbed place for 8 to 10
hours. The inside of an oven with the pilot light left on is ideal.
Uncover and carefully scoop the thick portion of the resulting
almond yogurt into a fine sieve lined with cheesecloth. Place
the resulting thickened yogurt in a bowl, and continue until all
of the yogurt has been filtered. Save the clearish-yellowish liq-
uid—the whey—for use in other fermented recipes.
Add the remaining 1 teaspoon honey and sea salt to the
thickened yogurt. Use as you would ricotta cheese. Lasts about
1 week in the refrigerator.
Roasted Red Pepper Soft Cheese

This soft cheese makes the perfect cheese to serve with
crackers, pita wedges, or with vegetable crudités. It has
a rich flavor and texture, making it suitable to make into a
cheese ball, log, or to serve as a dip. The fermentation process
increases the number of probiotics, making it a delicious and
healthy way to improve the bacterial balance in your body.
1 cup raw, unsalted cashews
1 cup filtered, unchlorinated water
1 capsule or ½ teaspoon probiotic powder
1 tablespoon coconut oil or extra virgin olive oil
½ small onion, minced
½ red pepper, finely chopped
½ teaspoon unrefined sea salt
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Soak the cashews in water for 4 hours or overnight; blend

together. Add the probiotics; stir together until mixed. Cover
with a clean cloth, and let sit for 8 to 10 hours in a warm, undis-
turbed location.
In a medium pan over low to medium heat, sauté the onion
and red pepper in oil until soft and lightly caramelized, about
15 minutes. Allow to cool. Add the onion–red pepper mixture
and salt to the cashews, and stir together until mixed.
Form the cheese into a ball or press into a small spring-form
pan. Serve with crackers, pita wedges, or vegetable crudi-
tés. Spread on sandwiches or add to wraps. Thin with a little
water for a delicious salad dressing. Lasts about 1 week in the
refrigerator.
Cashew-Thyme Soft Cheese

Rich in omega-3 fatty acids, cashews impart a delicious fla-
vor and creamy texture to this soft cheese. I serve this cheese
during the holiday season because the flavors seem to fit per-
fectly with the holidays. Unlike most holiday food, it doesn’t
come with the guilt. It’s packed with health-building probiot-
ics that increase during the fermentation process.
1 capsule or ½ teaspoon probiotic powder
1 tablespoon coconut oil or extra virgin olive oil
½ small onion, minced
1 spring fresh thyme, with stems removed
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Soak the cashews in water for 4 hours or overnight; blend

together. Add the probiotics; stir together until mixed. Cover
with a clean cloth, and let sit for 8 to 10 hours in a warm, undis-
turbed location.
In a medium pan over low to medium heat, sauté the onion
and thyme in oil until soft and lightly caramelized, about 15
minutes. Allow to cool. Add the onion-thyme mixture and salt
to the cashews, and stir together until mixed.
Form the cheese into a bowl or press into a small spring-
form pan. Serve with crackers, pita wedges, or vegetable cru-
dités. Spread on sandwiches or add to wraps. Thin with a little
water for a delicious salad dressing. Lasts about 1 week in the
refrigerator.
Basil–Pumpkin Seed Soft Cheese

This soft cheese has all the flavor of fresh basil combined
with the many health benefits of pumpkin seeds that are rich in
omega-3 fatty acids. Omega-3s are naturally anti-inflammatory,
helping to keep pain levels down and metabolism up.
1 cup raw, unsalted pumpkin seeds
Water, filtered and unchlorinated, just enough to cover
1 capsule or ¼ teaspoon probiotic powder
1 teaspoon extra virgin olive oil
2 tablespoons minced onions
1 handful fresh basil, about 8 to 10 leaves
Dash sea salt, or to taste
Place the pumpkin seeds in a small glass or ceramic bowl, and

cover with just enough water to submerge the seeds. Cover
with a lid or clean cloth, and leave for 4 to 8 hours, or overnight.
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Puree the pumpkin seeds with enough water to create a

soft cheese consistency and to allow the seeds to grind into a
smooth texture.
Place the mixture back into the glass or ceramic bowl. Add
the contents of the probiotic capsule by removing one end, or
add the probiotic powder; stir to mix. Cover with a lid or clean
cloth, and let sit for 8 to 10 hours or until the desired taste has
been reached.
In a small frying pan, heat the oil over low to medium heat,
then add the minced onion. Sauté until the onions have lightly
caramelized, about 15 minutes. Do not allow the oil to smoke.
Allow onions to cool.
Meanwhile, finely mince the basil, and add to the pumpkin
seed–probiotic mixture. Add the caramelized onion and a dash
of salt, or to taste. Mix together and form desired shape, such
as a log, cheeseball, or simply place in a bowl as a dip. Serve.
Keeps for about a week covered and refrigerated.
Mild Cheese
This is my favorite probiotic-rich, dairy-free cheese. It is
super-creamy, sliceable, and even melts well, although I don’t
recommend heating it, as you’ll destroy the beneficial cultures.
The cheese can be enjoyed on its own or with crackers and
fresh bread.
1 capsule probiotics or ½ teaspoon probiotic powder
⁄ cup coconut oil, melted but not hot

13
1 tablespoon dark brown miso
⁄ teaspoon sea salt

13
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Soak cashews in water for 8 hours or overnight. Blend together

with just enough of the soak water to create a smooth texture.
Pour into a glass or ceramic bowl. Empty the contents of the pro-
biotic capsule or add the probiotic powder; stir together. Cover
with a cloth, and allow to ferment for 8 to 12 hours, depending
on taste preference (shorter fermentation times create a milder
cheese, whereas longer times develop a stronger cheese flavor).
Blend all the ingredients together. Pour into a small glass
bowl lined with cheesecloth, smoothing out air pockets. Allow
to chill in the refrigerator until firm, or at least 2 hours. Remove
from the fridge. Remove the cheese from the bowl, and remove
the cheesecloth. Serve.
Serving options: Serve on its own or with balsamic vinegar,
fresh fruit, or cranberry chutney. Lasts about 2 weeks in the
refrigerator.
Salad Dressings
Dairy-Free, Probiotic-Rich Caesar Salad Dressing

Yield: approximately 2 cups
No one will know that this delicious Caesar salad dressing
is dairy-free. It is thick and creamy and tastes amazing. You
can toss it with Romaine lettuce for a quick and tasty salad,
but you can also use it as a vegetable or bread dip.
2 cups Savory Greek-Style Yogurt
1 lemon, juiced
Dash cayenne
¼ teaspoon unrefined sea salt
1 small garlic clove
Blend all ingredients together until smooth. Store in a covered

jar in the fridge for up to 1 week.
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Ginger Vinaigrette
Servings: 8 (approximately 2 tablespoons each)
This delicious vinaigrette offers the natural probiotics
found in miso. It has a delicate yet slightly spicy flavor thanks
to the heat from the fresh ginger. It’s perfect on a bed of
greens, on mung bean sprouts, or over a slaw-style salad of
grated vegetables.
⁄ cup extra virgin olive oil

2 3
⁄ cup rice wine vinegar

13
2 tablespoons dark brown miso
1 teaspoon raw, unpasteurized honey or

1 tablespoon fresh ginger, grated
Combine all ingredients in a jar or blender, and shake or blend

together until well mixed. Refrigerate unused portions for up to
1 month.
Green Tea–Lime Vinaigrette/Marinade

Yield: approximately 12 ⁄3 cups
I was slow at bottling a batch of green tea kombucha, so
it turned a bit “vinegar-y.” I decided to try it as a marinade
for vegetables, salmon, and beans, all of which turned out
quite tasty. You obtain the many health benefits of green tea,
including protection against the sun’s harmful UV rays, can-
cer, heart disease, fat burning, blood sugar balancing, and
even wrinkle prevention, thanks to its naturally occurring
compound called epigallocatechin gallate (EGCG).
1 cup green tea kombucha
½ cup olive oil
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1 teaspoon unrefined sea salt
1 1-inch piece of ginger, grated
1 lime, juiced, plus zest of ½ lime
2 teaspoons coconut sugar or 1 teaspoon raw,

unpasteurized honey
Combine all ingredients in a jar or blender, and shake or blend

together. Refrigerate unused portions for up to 1 month.
Veggie Ferments
M y grandfather was born in Austria and came to Canada

when he was a small boy. He came with his mother, sis-
ter, and a tradition of fermented foods that he later taught to my
grandmother, who kept the sauerkraut tradition alive in my fam-
ily. I am happy to share the recipe for a simple sauerkraut along
with others I developed to enjoy a wide range of sauerkraut flavors.
I’ve found a great product called the Probiotic Jar that makes
fermenting vegetables, sauerkraut, dill pickles, and just about any-
thing else almost completely foolproof. It involves a special “air
lock” that pulls any remaining oxygen out of the glass jar that
contains the food awaiting fermentation. Because the microbes
involved in food spoilage require oxygen to thrive and the pro-
biotic bacteria that ferment foods and improve our health do not
need oxygen, this process almost guarantees great results with-
out the spoilage or worry. According to research by the manufac-
turer of the Probiotic Jar, beneficial bacteria double their numbers
every twenty to thirty minutes until they run out of carbohy-
drates to consume, which translates into more beneficial bacteria
for you. And for those of you wondering, it is made of lead-free
glass, so you don’t have to worry about heavy metals or harmful
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toxins like BPA in plastic—it doesn’t contain them. Check out the
Resources section of this book for more information about this
handy invention.
Simple Sauerkraut
Servings: 20 (approximately 1 cup each)
This sauerkraut is a “plain” sauerkraut without the many
possible flavor additions. It is delicious on its own, but feel
free to add a handful of flavor additions if you prefer. Some
possibilities include caraway seeds, fennel seeds, coriander
seeds, juniper berries, fresh basil, fresh or dried rosemary,
mustard seeds, or others. Use your imagination if you want
to try different flavors of sauerkraut, but feel free to also enjoy
this simple sauerkraut recipe “as is,” because it has a great
flavor all on its own.
Making homemade sauerkraut or other type of vegetable
“sauerkraut” is easier than you might think. In addition to
being packed with health-building probiotics that are usually
deficient in store-bought kraut, homemade kraut tastes so much
better. The technique description below may seem intensive,
but once you get used to the basic process, it’s actually simple.
You can use a variety of fermentation vessels, ranging from
small to large stoneware crocks, ceramic or glass bowls, to
wide-mouthed mason jars. Avoid using metal or plastic con-
tainers, as the level of acidity will increase, which can cause a
chemical reaction with the metal or plastic. Additionally, most
beneficial microbes do not grow well in a metal container.
Glass, ceramic, or stoneware is best.
Whatever type you use, you’ll need a plate, jar, or cover that
fits inside the crock, bowl, or jar. The reason for this is simple:
it helps submerge the vegetables that would otherwise float
to the top and potentially spoil. For the cover I use a plate as
large as I can find. Flea markets and antique shops are great
places to find both crocks and plates of different sizes to fit.
9780738217956-text.indd 208 11/19/14 10:07 AM

Then, you’ll need a weight. I sometimes use a bowl filled with

water to sit on top of the plate, but you can also use a rock
that has been scrubbed and boiled for at least fifteen minutes.
A one-gallon glass jug tends to be a great weight for larger
crocks, and mason jars filled with water make good weights
for smaller crocks or bowls.
2 small to medium heads green cabbage, shredded
3 tablespoons unrefined fine sea salt or 6 tablespoons

unrefined coarse sea salt (do not use iodized salt,
as it can interfere with the culturing process)
1 quart/liter filtered, unchlorinated water
In a large, clean crock or large bowl place the green cabbage,

pushing down with your clean fist or a wooden spoon to make
it more compact and to release the juices as you go. In a pitcher
or large measuring cup, dissolve the sea salt in the water, stir-
ring if necessary to encourage the salt to dissolve. Pour over the
cabbage in the crock until the ingredients are submerged, leav-
ing a couple of inches at the top for the ingredients to expand.
Place a plate that fits inside the crock over the cabbage-
water mixture, and weigh it down with food-safe weights or a
bowl or jar of water until the vegetables are submerged under
the water-salt brine. Cover with a lid or cloth. Let ferment for at
least a week, checking periodically to ensure the cabbage mix-
ture is still submerged below the saltwater brine.
If any mold forms on the surface, simply scoop it out; it will
not spoil the sauerkraut. It may form where the mixture meets
the air but should not form deeper inside the crock. Of course,
if you see mold inside the crock, throw out the contents, thor-
oughly clean the crock, and start over.
After one week or longer if preferred, dish out the sauer-
kraut into jars or a bowl and place in the fridge, where it will last
for at least a few months.
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Apple-Cabbage Kraut
This is my husband, Curtis’s, favorite sauerkraut. He eats it
so much that I jokingly started referring to him as Krautis. I
love that this sauerkraut not only tastes amazing; it also turns
a brilliant pink color that is a gorgeous and bright addition to
any plate. Enjoy it on its own or as a delicious condiment on
top of salad, hot dogs, sausages, burgers, or over a bowl of
brown or black rice. Curtis puts it on most of his sandwiches
and wraps or as a side dish for most meals.
1 small to medium head green cabbage, shredded
1 small to medium head purple cabbage, shredded
2 apples of your choice, thinly sliced
2 teaspoons juniper berries, coarsely cracked with a

mortar and pestle or pepper mill
3 tablespoons unrefined fine sea salt or 6 tablespoons

unrefined coarse sea salt
1 quart/liter filtered, unchlorinated water
In a large, clean crock or large bowl, layer the green cabbage,

purple cabbage, apples, and juniper berries until full or until
you’ve used up these ingredients. Using a wooden spoon or
your clean fist, punch down the cabbage and apple mixture to
make it more compact and to release the juices.
In a pitcher or large measuring cup, dissolve the sea salt in
the water, stirring if necessary to encourage the salt to dis-
solve. Pour over the cabbage-apple mixture in the crock until
the ingredients are submerged, leaving a couple of inches at
the top for the ingredients to expand.
Place a plate that fits inside the crock over the cabbage-
water mixture, and weigh it down with food-safe weights or a
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bowl or jar of water until the vegetables are submerged under

the saltwater brine. Cover with a lid or cloth. Let ferment for at
least a week, checking periodically to ensure the cabbage mix-
ture is still submerged below the saltwater brine.
If any mold forms on the surface, simply scoop it out; it will
not spoil the sauerkraut. It may form where the mixture meets
the air but not deeper inside the crock.
After one week or longer if preferred, dish out the sauer-
kraut into jars or a bowl and place in the fridge, where it will last
for a few months at least.
Cultured Anise Carrots

Servings: 10 (approximately 2 ⁄3 cup each)
Just one carrot contains 13,500 IU of beta carotene, which
translates into a tremendous amount of nutritional power
against free radicals. Beta carotene is anticancerous, prevents
cellular damage and premature aging, and is important to pre-
vent cataracts. Combined with digestion-enhancing anise seeds,
this is a winning recipe for health that also tastes great. The
first time I made and tried Cultured Anise Carrots I was pleas-
antly surprised how good carrots taste with a slight anise fla-
vor. If you haven’t tried anise before, it has a mild licorice-type
taste. Serve these carrots on their own as a type of carrot slaw,
atop a green salad, within a wrap, or on a sandwich.
1½ pounds carrots, grated
1 teaspoon anise seeds
1 tablespoon sea salt, finely ground, or 2 tablespoons

coarsely ground sea salt
3 cups whey, or enough to cover carrot-anise mixture

(see Dairy-Free Yogurt recipe on page 186).
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In a 1-quart/1-liter wide-mouthed mason jar with a lid, layer

the grated carrots, anise seeds, and salt. Add enough whey
to cover. Using a small dish, ramekin, or clean weight that fits
inside the jar, weigh down the carrots until they are submerged
under the liquid. Culture for 3 to 7 days, or longer if you prefer
a tangier taste. Lasts about 6 months in the refrigerator.
Green Chili Hot Sauce

Yield: approximately 1 cup
It is simple to make your own probiotic-rich fermented hot
sauce. You can use any type of chili you prefer. Jalapeños tend
to be a milder chili, Thai red chilies are hotter, and habañeros
tend to be superhot. Just choose the chili you prefer depend-
ing on the heat level you wish to obtain for your hot sauce. Just
a dash or small spoonful is all you will need to add some spice
and probiotics to your favorite foods. Be careful when you’re
working with the chilies to use gloves or wash your hands
thoroughly afterward and when opening the food processor or
putting the chili puree into a jar; in addition to being a possible
skin or eye irritant, it can give off fumes that can irritate the
lungs.
5 jalapeño peppers, stems removed
10 Thai red chilies, stems removed
⁄ cup whey (the clearish-yellowish liquid leftover from

13
making yogurt or dairy-free yogurt)
Puree all ingredients together in a food processor until some-

what smooth. Pour the mixture into a small glass jar with a lid.
Cover with the lid, and leave undisturbed for at least 24 hours.
Lasts about 6 months in the refrigerator.
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Garlic Chili Green Bean Pickles

Servings: 8 to 10 (approximately 10 beans each)
This is a simple recipe that can ensure you always have deli-
cious veggie pickles in the fridge to accompany any meal or to
serve as a delicious, healthy, probiotic-rich snack. I created it
one summer when I had an unusually large number of beans
come up in my garden. Curtis and I couldn’t keep up with
them, so I came up with the idea of pickling them so we could
eat them year-round. The chilies impart a slight spiciness to
the beans, while the garlic adds a delicious mild garlic pickle
flavor. You can also use the garlic cloves in your favorite
dishes or eat them on their own. They will lose some of their
intensity to the brine during the fermentation process. I make
a large amount and keep them on hand when I’m feeling lazy
but want to include a vegetable dish in my meal.
1 to 2 pounds green beans, washed and tops trimmed
3 dried or fresh chilies of your choice (cayenne

works well)
3 garlic cloves, cut in half
1 teaspoon coriander seeds
2 to 3 cups filtered, unchlorinated water
2 tablespoons coarse sea salt or 1 tablespoon

fine sea salt
Pack green beans, chilies, garlic, and coriander seeds into

a 1-quart/1-liter canning jar with a lid, fitting them as tightly
as possible. Add water and salt to cover. Cover the jar with a
smaller jar or ramekin that fits inside the canning jar as closely
as possible to the mouth size; this smaller jar or ramekin will
help keep the beans and other ingredients submerged in the
brine. Allow to ferment for at least 1 week. Lasts approximately
6 months in the refrigerator.
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Fermented Onions
Servings: 10 (approximately 3 tablespoons each)
Fermenting onions mellows their flavor, making them a
great addition to wraps, sandwiches, or salads. I love these
fermented onions on a Greek-style veggie wrap or on top of
hummus and pita wedges. The onion flavor becomes milder
during the fermentation process, so don’t let the thought of
raw onions in this delicious condiment scare you off.
2 small onions, thinly sliced
1 tablespoon fine sea salt or 2 tablespoons

coarse sea salt
1 to 2 cups whey, or enough to cover
Layer the onions with the salt in a 1-quart/1-liter wide-mouthed

mason jar with a lid. Add enough whey to cover. Seal the jar
with the lid, and let ferment for 3 to 7 days. Longer fermen-
tation times mellow the onion flavor and add a naturally tart
taste. Lasts approximately 6 months in the refrigerator.
Kimchi (Fermented Cabbage and Vegetable Condiment)

Yield: about 6 cups
Kimchi is a fermented cabbage, vegetable, and spice con-
diment that is so popular in Korea that it is recognized as the
country’s national dish. There are countless variations on this
condiment, but most tend to have napa cabbage, daikon or
radishes, onions or scallions, garlic, ginger, and red peppers
or red chilies. Most traditional versions of kimchi include fish
sauce, which you can add if you like, but be sure it is free of
any preservatives, as they can interfere with the natural fer-
mentation process. This is a vegan version, free of fish sauce.
It takes about thirty minutes to prepare and at least a week to
ferment, although you can ferment it longer if you prefer.
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3 tablespoons unrefined, coarse sea salt or

1½ tablespoons fine sea salt
1 pound napa or Chinese cabbage, coarsely chopped
3 heads baby bok choy or 1 large head bok choy

(approximately 1 pound), coarsely chopped
4 radishes, coarsely chopped
1 small onion
3 cloves garlic
1 2-inch piece ginger
3 chilies
Mix together the water and sea salt until the salt has dissolved
to form the brine. Set aside.
Coarsely chop the cabbage, bok choy, and radishes. Mix
together, and place in a small crock or bowl. Pour the brine
over the vegetable mixture until covered. Place a plate that
just fits inside the crock or bowl, and weigh it down with food-
grade weights, a jar, or another bowl filled with water. Cover
and let sit for at least 4 hours or overnight.
Puree the onion, garlic, ginger, and chilies in a food proces-
sor to form a paste.
Drain the brine off the vegetables, reserving it for later use.
Taste the vegetable mixture for saltiness. Rinse it if it is too
salty-tasting or add a pinch of sea salt if necessary. Mix the veg-
etables and the spice mixture until thoroughly combined. Pack
it tightly into a small crock or bowl, adding a small amount of the
brine if necessary to keep the vegetables submerged. Weigh
down the vegetables with a plate and a food-grade weight.
(I use a smaller glass or ceramic bowl filled with the remain-
ing brine to act as a weight. If you require additional brine or
the vegetable mixture expands to reach the bowl, it contains
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the same brine.) Cover with a lid. Ferment for about 1 week,
or longer if you prefer a tangier-tasting kimchi. Place in a glass
bowl or jar with a lid and refrigerate. Serve as a side dish, con-
diment, or atop brown rice over vermicelli noodles for a quick
and delicious dinner. Lasts approximately 6 months in the
refrigerator.
Desserts
Cultured Coconut Cream

Cultured coconut cream is a delicious, rich, and probiotic-
rich cream that is the perfect replacement for dairy whipped
cream. It contains all the benefits of coconut milk, including
its medium chain triglycerides (MCTs) that have been found
to be helpful for weight loss, thyroid imbalances, and other
health issues. Top pancakes, waffles, fruit salad, or other
dishes with this delicious creamy treat. Alternatively, use it as
a sweet dip for fruit slices or atop a bowl of fresh berries.
1 13.5-ounce can coconut milk (regular, not the “light”

or low-fat version), shaken well
1 capsule or ¼ teaspoon probiotic powder
Pour the coconut milk into a small glass bowl. (Do not use metal
bowls, as they can inhibit the culturing process.) Cover with a
clean cloth, and leave in an undisturbed, warm setting for 8 to
10 hours. Cover with a lid and refrigerate.
After the coconut cream has cooled for at least an hour or
two, it is ready for use. Use only the upper portion of cream, as
it has thickened. The lower coconut water/milk portion can be
saved and added to smoothies, juices, or as a “starter” to cul-
ture other foods. Lasts approximately 1 week in the refrigerator.
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Vanilla Coconut Cream

This rich and delicious cream is an excellent alternative to
the dairy versions. It has a sweet vanilla-coconut flavor and
is great served wherever you’d normally use whipped cream,
including over fruit, on pancakes or waffles, or atop your
favorite dessert.
Notes on ingredients: Vanilla powder is not the same as
vanilla sugar. Vanilla powder is ground vanilla beans and is
available in most health food stores or by grinding your own
from fresh vanilla beans.
1 batch of Cultured Coconut Cream (page 216)
1 to 2 teaspoons honey or pure maple syrup
1 teaspoon vanilla powder or pure vanilla extract
Drain the clearish liquid—whey—off the Cultured Coconut

Cream; reserve whey as a “starter” for other recipes. Use only
the thick coconut cream.
Add the honey and vanilla powder. Stir together until com-
bined. Serve. It keeps for a week or two in a glass or ceramic
bowl, covered with a lid, in the refrigerator.
Dairy-Free Cream
Yield: approximately 1½ cups
This cream is delicious served over fresh fruit or on top of
pancakes or waffles. It is rich in calcium, magnesium, and
probiotics and is a healthier alternative to the dairy version.
1 cup almond milk
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2 fresh Medjool dates, pitted
1 capsule probiotic powder
Blend the almond milk, cashews, and dates together until

smooth. Open the end of the probiotic capsule, and add the
contents to the almond milk–cashew mixture; stir until mixed.
Pour into a glass or ceramic bowl, and cover with a lid or clean
cloth. Leave in a warm location for at least 2 hours. Stir before
serving. Lasts approximately 1 week in the refrigerator.
Vanilla Coconut Ice Cream

Servings: 4 (approximately 1 cup or 1 pop each)
This delicious, nutritious, and naturally low-sugar ice
cream is the perfect treat for a hot day. The almond milk
packs plenty of calcium and magnesium, while the coconut
milk is rich in medium chain triglycerides (MCTs) that boost
metabolism and help reset the thyroid gland. This version is
also rich in natural probiotic cultures to give your GI tract
and total body a boost. To keep the ice cream healthier and
low in sugar, I use only two fresh dates, but you can add more
if you prefer a sweeter-tasting ice cream.
Note on ingredients: Vanilla powder is not the same as
1 13.5-ounce can coconut milk (not the “light” version),

shaken well
1 probiotic capsule or ¼ teaspoon probiotic powder
2½ cups almond milk
2 fresh Medjool dates, pitted, more if you desire a

sweeter ice cream
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Empty the coconut milk into a small bowl with a lid. Add the
contents of the probiotic capsule by removing one end or add
the probiotic powder; stir together. Cover and allow to ferment
for at least 1 to 2 hours, but preferably longer; 8 to 10 hours or
overnight is ideal.
Blend together all the ingredients, including the cultured
coconut milk and liquid whey (if it has separated). Pour into an
ice cream maker, and make according to manufacturer’s direc-
tions, usually 25 to 30 minutes in the machine. Alternatively,
pour into a popsicle mold and add sticks. Let freeze for a few
hours or until frozen. Run hot water over the mold until pops
loosen. Serve immediately or store in the freezer for up to 1
week.
Creamsicle Ice Cream

This light orange–colored ice cream is as delicious as it is
beautiful. It tastes like the creamsicles I ate as a child but is
so much healthier. It is high in vitamin C, protein, calcium,
magnesium, and, of course, health-boosting probiotics. If you
don’t have an ice cream machine, pour into pop molds for
delicious creamsicles.
¾ cup raw, unsalted cashews
1 probiotic capsule or ½ teaspoon probiotic powder
5 mandarin oranges, peeled, seeded
1 cup almond milk
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Blend together the cashews and water; pour into a small glass or
ceramic bowl. Add the contents of the probiotic capsule or the
probiotic powder, then cover and let ferment for 8 to 12 hours.
Blend together the fermented cashew mixture, manda-
rin oranges, almond milk, dates, and vanilla until creamy. Pour
into an ice cream maker, and make according to manufactur-
er’s directions, usually 25 to 30 minutes in the machine. Alterna-
tively, pour into a popsicle mold and add sticks. Let freeze for a
few hours or until frozen. Run hot water over the mold until pops
loosen. Serve immediately or store in freezer for up to 1 week.
Black and Blue Berry Gelato

This gelato not only tastes amazing; it is a nutritional pow-
erhouse. Packed with vitamin C, blackberries also contain
ellagic acid, an important phytonutrient that protects skin
cells from damaging UV rays. Ellagic acid prevents the break-
down of collagen in the skin that naturally occurs as we age
and is linked to wrinkling. Many phytonutrients give blue
berries their dark blue color, rich flavor, and disease-fighting
phytonutrients, including anthocyanins, ellagic acid, querce-
tin, and catechins. Blueberries are showing tremendous prom-
ise in preventing and treating brain disease thanks to their
proven ability to reduce heat shock proteins that are linked
with Alzheimer’s and Parkinson’s disease as well as other neu-
rological disorders. The lemon zest contains limonene, one of
nature’s most potent anticancer compounds—this is a superb
anticancer treat. If you don’t have an ice cream machine, pour
into pop molds for fruit-flavored pops.
1 cup blackberries, fresh or frozen
1 cup blueberries
½ lemon, juiced and zested
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1¼ cups almond milk
2 apples, cored
1 tablespoon honey, D-ribose, or other sweetener
Blend all ingredients together in a blender. Pour into an ice

cream maker, and make according to manufacturer’s direc-
tions, usually 25 to 30 minutes in the machine. Alternatively,
pour into a popsicle mold and add sticks. Let freeze for a few
hours or until frozen. Run hot water over the mold until pops
loosen. Serve or store in freezer for up to 1 week.
Vanilla Frozen Yogurt

This simple and delicious frozen yogurt is packed with
probiotics, as most of the commercial varieties don’t contain
live cultures. The amount of dates is for a low-sugar frozen
yogurt; if you prefer a sweeter frozen yogurt, simply increase
the number of dates used.
2½ cups almond milk, unsweetened
1 capsule probiotics or ½ teaspoon probiotic powder
Blend together the almond milk, cashews, and dates until

smooth and creamy. Pour into a medium-large glass or ceramic
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bowl. Empty the contents of the probiotic capsule or probiotic

powder into the mixture and stir until mixed. Cover and let rest
in a warm, undisturbed location for at least 2 hours but prefera-
bly longer. Pour the mixture into an ice cream maker, and make
according to manufacturer’s directions until it reaches the
desired consistency. Serve or store in freezer for up to 1 week.
Mango Frozen Yogurt Pops

Servings: 4 pops
These frozen yogurt pops are cooling on a hot day. Plus,
they are packed with probiotics from the dairy-free yogurt
and are naturally sweet, thanks to the mango. You can use
either dairy-based yogurt or one of the dairy-free yogurts
above—the Sweet Yogurt recipe works well.
1 cup of yogurt of your choice
1 mango (alternatively, use 1 cup of frozen mango),

peeled, pitted, and chopped
1 teaspoon honey or agave, optional
Blend all ingredients together until smooth. Pour into a mold.

Freeze. Run hot water over the mold until pops loosen. Serve
or store in freezer for up to 1 week.
Coconut Ice Cream

This ice cream is perfect on a hot summer’s day, but it is so
good that you’ll want to enjoy it year-round. It is packed with
probiotics found in the Cultured Coconut Milk. The cashews
add protein, and the dates add natural sweetness along with
fiber and minerals. If you don’t have an ice cream machine,
simply pour into a pop mold to make delicious probiotic-rich
coconut pops.
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1 batch Cultured Coconut Milk (page 195)
2 to 3 fresh Medjool dates, pitted (or use more,

depending on the level of sweetness you prefer)
2 teaspoons vanilla powder or extract
Blend all ingredients together until smooth. Pour into an ice

cream maker, and make according to manufacturer’s direc-
tions. Serve immediately when frozen. Alternatively, pour into a
popsicle mold and add sticks. Let freeze for a few hours or until
frozen. Run hot water over the mold until pops loosen. Serve or
store in freezer for up to 1 week.
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Metric Conversions
The recipes in this book have not been tested with metric measure-
ments, so some variations might occur.
Remember that the weight of dry ingredients varies according to the

volume or density factor: 1 cup of flour weighs far less than 1 cup of
sugar, and 1 tablespoon doesn’t necessarily hold 3 teaspoons.
General Formula for Metric Conversion
Ounces to grams multiply ounces by 28.35
Grams to ounces multiply ounces by 0.035
Pounds to grams multiply pounds by 453.5
Pounds to kilograms multiply pounds by 0.45
Cups to liters multiply cups by 0.24
Fahrenheit to Celsius subtract 32 from Fahrenheit temperature,

multiply by 5, divide by 9
Celsius to Fahrenheit multiply Celsius temperature by 9,

divide by 5, add 32
225
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226 • Metric Conversions
Volume (Liquid) Measurements
1 teaspoon = 1∕6 fluid ounce = 5 milliliters
1 tablespoon = ½ fluid ounce = 15 milliliters
2 tablespoons = 1 fluid ounce = 30 milliliters
¼ cup = 2 fluid ounces = 60 milliliters
∕ cup = 22 ∕3 fluid ounces = 79 milliliters

13
½ cup = 4 fluid ounces = 118 milliliters
1 cup or ½ pint = 8 fluid ounces = 250 milliliters
2 cups or 1 pint = 16 fluid ounces = 500 milliliters
4 cups or 1 quart = 32 fluid ounces = 1,000 milliliters
1 gallon = 4 liters
Volume (Dry) Measurements
¼ teaspoon = 1 milliliter
½ teaspoon = 2 milliliters
¾ teaspoon = 4 milliliters
1 teaspoon = 5 milliliters
1 tablespoon = 15 milliliters
¼ cup = 59 milliliters
∕ cup = 79 milliliters
13
½ cup = 118 milliliters
∕ cup = 158 milliliters

2 3
¾ cup = 177 milliliters
1 cup = 225 milliliters
4 cups or 1 quart = 1 liter
½ gallon = 2 liters
1 gallon = 4 liters
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Metric Conversions • 227
Weight (Mass) Measurements
1 ounce = 30 grams
2 ounces = 55 grams
3 ounces = 85 grams
4 ounces = ¼ pound = 125 grams
8 ounces = ½ pound = 240 grams
12 ounces = ¾ pound = 375 grams
16 ounces = 1 pound = 454 grams
Linear Measurements
½ in = 1½ cm
1 inch = 2½ cm
6 inches = 15 cm
8 inches = 20 cm
10 inches = 25 cm
12 inches = 30 cm
20 inches = 50 cm
Oven Temperature Equivalents, Fahrenheit (F) and Celsius (C)
100°F = 38°C
200°F = 95°C
250°F = 120°C
300°F = 150°C
350°F = 180°C
400°F = 205°C
450°F = 230°C
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9780738217956-text.indd 228 11/19/14 10:07 AM
Appendix: The Cutting-Edge Research
When the Medicine Is Worse Than the Illness
In Chapter 3 we discussed when medicine is worse than the illness. Additional

research shows the following:
Scientists at the Southern California Evidence-Based Practice Center, RAND
Health in Santa Monica, California, published a study in the Journal of the
American Medical Association in which they assessed the research to date on
probiotics in treating antibiotic-related diarrhea. They found that the pooled evi-
dence suggests that probiotics are linked to a reduction in antibiotic-associated
diarrhea. The probiotic strains reviewed included many Lactobacillus, Bifidobac-
terium, Saccharomyces, Streptococcus, Enterococcus, and/or Bacillus bacteria.1
In another study published in the World Journal of Gastroenterology, research-
ers found that probiotics were found to be “useful in preventing the adverse
effects of antibiotics, modulating the immune response, gastro-protection, and
the general promotion of health.”2 So we know that the practice of taking pro
biotics alongside antibiotics is a good one and supported by research. Probiotics
are demonstrating that they can strengthen our immune systems and gastro
intestinal tract to reduce the incidence and severity of drug reactions. And other
research also supports this conclusion. A study at Gothenburg University in Swe-
den found that the probiotic Lactobacillus plantarum, taken along with anti
biotics, reduced the incidence of antibiotic-associated diarrhea, suggesting that
this particular strain of probiotic taken during and after antibiotic treatment can
help reduce or altogether prevent the negative symptoms of the drugs.3
How Probiotics Work
Additionally, H. pylori has been shown in studies to affect gene expression

in cells of the GI tract to cause reduced mucus secretion. Conversely, research
229
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230 • Appendix: The Cutting-Edge Research
shows that Lactobacilli plantarum and rhamnosus improve the expression

of the genes involved, further inhibiting the ability of harmful bacteria like
H. pylori to survive.
Healing Ulcers and Gastritis
Here is some additional detail on a study at the Laboratory of Microbiology

and Probiotics, Institute of Nutrition and Food Technology, University of Chile,
in Santiago, Chile, to assess the possible effects of combining cranberry juice
with probiotics to treat H. pylori infections:
The researchers divided children infected with H. pylori bacteria into four
groups: the first group received placebo treatment, the second group received
a placebo juice with the probiotic supplement, the third group received cran-
berry juice with probiotics that had been destroyed by heat, and the fourth
group received cranberry juice and live cultures of L. johnsonii La1 in supple-
ment form. The results were interesting. The placebo group experienced a 1.5
percent rate of H. pylori infection elimination; the placebo juice/real probiotic
group had a 14.9 percent eradication of infection; the cranberry juice and heat-
destroyed probiotic group had a 16.9 percent eradication of H. pylori; and the
group that was treated with the real cranberry juice and live cultures of probiot-
ics had an eradication rate of 22.9 percent.
More Antibacterial Power of Probiotics
Probiotics may help to prevent skin infections. According to a study by the Der-
matology Division of the Department of Medicine at the University of Califor-
nia San Diego in LaJolla, California, the inappropriate use of antibiotics may
eliminate the beneficial bacteria that protect the skin, making it more difficult
to fight MRSA skin infections.4
Groundbreaking Research on a Devastating Disease
Here is some additional detail on the pilot study presented in the journal Myco-
pathologia in which researchers assessed the effects of probiotic supplementa-
tion through ingestion of yogurt as a way to affect the Candida infection:
Twenty-four women underwent a sixty-day initiation period, during which
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Appendix: The Cutting-Edge Research • 231
they did not consume probiotics, followed by two fifteen-day probiotic con-
sumption periods, each with a thirty-day “washout” phase in between in which
they didn’t consume probiotics. Mouth and vaginal swabs were collected on
days zero, sixty, and seventy-four to assess whether the probiotics had any
effect on the Candida infections.
The Inflammation Connection
Here’s more information about cytokines and how they are linked with inflam-
mation in the body: Cytokines are cell-signaling, hormone-like molecules that
encourage cellular communication in immune responses as well as stimulate the
movement of cells toward sites of inflammation, infection, and trauma. Cyto-
kines may affect the cell from which it originated or nearby cells, or it may pro-
duce effects throughout the whole body, such as with fevers. 5
In an effort to better understand the effects of cytokines, researchers con-
ducted a study on healthy adults in which they induced the release of cytokines.
They discovered that cytokines, when induced in healthy adults, cause anxi-
ety, symptoms of depression, and cognitive disturbances. They also lower an
important compound, brain-derived neurotrophic factor (BDNF), which pro-
tects our nerve cells.6
Allergies and Allergy-Related Conditions
Probiotics may help regulate the immune system to ward off allergies. Because
the mucous membranes are the passageways by which environmental allergens
gain access to the body, protecting the mucous membranes by increasing an
immune substance known as immunoglobulin A (IgA) helps to create a protec-
tive coating against the allergens.7
Anxiety and Depression
How inflammation is connected to anxiety and depression: Additional studies

show that probiotic bacteria lower negative immune system compounds called
“cytokines” (which you may recall from our inflammation discussion) not only
in the gut but also throughout the bloodstream. Cytokines are linked to both
anxiety and symptoms of depression, among other symptoms in healthy adults.
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Arthritis
There is a surprising link between harmful joint infections and arthritis. The
researchers analyzed 144 stool samples from rheumatoid arthritis sufferers
and healthy controls. They assessed gut bacteria between the two groups using
DNA analysis and found that P. copri was more abundant in newly diagnosed
rheumatoid arthritis patients than it was in healthy individuals or those with an
established RA condition.
The NYU researchers built on the understanding established by earlier
research published in the Journal of Clinical Investigation. In this study mice
that were raised in germ-free conditions developed joint inflammation after the
introduction of specific harmful gut bacteria. The study author, Dan Littman,
MD, PhD, professor of pathology and immunology, said that “studies of rodent
models have clearly shown that the intestinal microbiota contribute signifi-
cantly to the causation of systemic autoimmune diseases.”8
In a specific form of arthritis known as spondyloarthritis (SpA), the con-
nection between intestinal inflammation and the disease has been extensively
studied. Researchers have identified subclinical gut inflammation to be strongly
associated with joint inflammation in this condition. Although the research has
not yet explored possible probiotic treatments of SpA, the connection remains.
Therefore, it may be beneficial to address the gut inflammation with probiotics
as part of an overall SpA treatment strategy.
Brain Disease
Probiotics may also help reduce inflammation linked to brain disease. They
observed the effects of particular inflammatory compounds called IL-6, which
has been found to be elevated in brain disease, suggesting that the probiotics
may be helpful in treating brain diseases.9
It’s All in the Strains—Heart Disease
Here’s more information about the ways probiotics may be helpful in treating
heart disease. Another probiotic strain is proving itself helpful in reducing high
cholesterol levels. Researchers at the Clinic of Geriatric Medicine, Faculty of
Medicine at Comenius University in Slovakia, studied the effects of the pro-
biotic strain Enterococcus faecium M-74 on cholesterol levels over the course
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of fifty-six weeks. They administered the probiotic supplement containing 2

billion CFUs once daily. The participants, averaging seventy-four years old,
experienced a 20 percent drop in LDL cholesterol and a 12 percent drop in total
cholesterol by the end of the study.10
Canadian researchers tested still another strain to determine its effectiveness
against cholesterol levels and inflammation. The Canadian study published in
the European Journal of Clinical Nutrition explored the effects of Lactoba-
cillus reuteri NCIMB 30242 on cholesterol levels and C-reactive protein. The
scientists at the Faculty of Medicine at McGill University, in Montreal, Quebec,
Canada, found that during the nine-week period of the study cholesterol levels
remained the same, but C-reactive protein dropped.11
Infant Nutrition
Early administration of certain probiotics may help newborns. Additional

research in the American Journal of Clinical Nutrition found that infancy
is a critical period for the early colonization of beneficial microbes in the
almost-sterile gut of newborn infants. The researchers indicated that doing so
may provide a good opportunity to prevent later health problems such as aller-
gies and diabetes.12
Aging
Probiotics may be helpful to slow or manage conditions linked to aging. A new

animal study on male, aging mice may indicate potential for probiotics for aging
human men as well. Scientists at the Massachusetts Institute of Technology in
various locations in the United States and Greece jointly conducted a study to
determine whether adding the probiotic Lactobacillus reuteri to the animals’
drinking water would have any effect on their levels of the hormone testoster-
one and preventing shrinking testicular size in aging mice. They found that the
mice that routinely consumed the probiotics maintained larger testicles and had
higher levels of testosterone in their blood than similarly aged mice that were
not fed the probiotics. The scientists concluded that these findings were not only
novel but also hold great potential for probiotic therapy to maintain the hor-
monal and gonadal health typical of much younger healthy individuals, partic-
ularly because the use of probiotics has other beneficial health effects compared
to drug therapies, which tend to have damaging side effects.13
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The Straight Goods on Yogurt
Because some yogurts contain the probiotic species L. delbrueckii bulgaricus,

which is believed to have originated on the surface of a plant, it is believed that
milk may have become inadvertently inoculated with a plant containing this
bacteria, resulting in fermented milk, or yogurt.14
You may find it interesting to note that although we think of yogurt as being
solely from cow’s milk, many other cultures make yogurt from various types of
animal milk, including sheep’s, goat’s, and camel’s milk. Scientists at the Univer-
sity of West Hungary compared yogurt made with these animal milks to assess
whether probiotic cultures survived better in certain types of milk. All four prod-
ucts had high levels of S. thermophilus probiotics both at the beginning of the
study and after forty-two days. The camel’s milk, in particular, showed no sig-
nificant decline in this probiotic, whereas the other yogurts did. Some of the pro
biotics decreased faster than others. For example, their research showed a slow
and constant decrease in Lactobacilli probiotic cultures over time in all of the ani-
mal milks, including the cow’s milk yogurt. All four yogurt types had about the
same amount of Lactobacilli left after forty-two days in the study, so none of the
yogurt was superior in that regard.15 Should you switch to camel’s milk yogurt?
Well, that’s entirely up to you—if you can even find it. Unfortunately, no compari-
sons were made between the animal milk yogurt and dairy-free alternatives.
The Problems with Most Dairy Products
Research links the consumption of dairy products with the formation of

arthritis. In one study of rabbits, scientist Richard Panush was able to pro-
duce inflamed joints in the animals by switching their water to cow’s milk. In
another study scientists observed more than a 50 percent reduction in the pain
and swelling of arthritis when participants eliminated milk and dairy products
from their diet.
Alternatives to Dairy Yogurt
The College of Human Ecology at Yonsei University in Seoul, South Korea,

conducted an interesting study exploring the effects of a high-cholesterol diet
on rats. They divided the rats into groups in which one group ate 20 percent
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casein, a milk protein, while the other two groups ate soy milk or fermented soy
milk to comprise 20 percent of the total diet. Then the researchers examined
the rats to determine any health differences. They found that the soy groups
both had lower liver cholesterol levels and blood triglycerides than the dairy
group. High cholesterol and blood triglycerides are indicators of heart disease,
so reducing them can improve heart health. Only the rats that ate the fermented
soy had reduced liver triglyceride levels, increased blood HDL cholesterol levels
(the “good” cholesterol), and higher amounts of fecal cholesterol, an indicator
that their bodies were eliminating more harmful cholesterol in their stools. The
researchers concluded that including fermented soy in the diet may be a way to
enhance the beneficial effect of soy on fat metabolism.16 And considering their
results, this study also suggests that soy yogurt consumption may be a great
way to improve heart health.
A study at the Department of Food Science and Nutrition, Mukogawa Wom-
en’s University, in Hyogo, Japan, found that rats fed a high-cholesterol diet and
probiotic-fermented soy yogurt had improved liver weight and fat mass than the
rats that only ate the high-cholesterol diet. The yogurt-eating group also had a
significant reduction in cholesterol levels compared to the control group. The
researchers concluded that fermented soy milk can regulate cholesterol metabo-
lism in animals fed a high-cholesterol diet.17
Another study conducted at the Institute of Food Science, Technology and
Nutrition (ICTAN-CSIC), in Madrid, Spain, found that several bacteria from
the Enterococcus family increased the availability of isoflavones during the
fermentation of soy yogurt. They found that the probiotics also increased the
antioxidant and anti-inflammatory potential of soy milk and concluded that
regularly eating soy yogurt “could be a promising strategy in the prevention
therapy against cardiovascular disease.”18
The Great Soy Debate
The study I mentioned earlier from the International Journal of Food Sciences
and Nutrition found that dairy yogurt increased the absorption of isoflavones
from soy milk. Unfortunately, the scientists didn’t assess the effects of eating
yogurt made from soy milk, as I believe the beneficial results would have been
similar or superior for soy yogurt. After all, isoflavones are found in soy milk,
not dairy milk, and the culturing process is known to improve absorbability of
nutrients, as the Yonsei University researchers proved.
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Soy Yogurt and Osteoporosis
Scientists at the National Taiwan University in Taipei, Taiwan, published a

study exploring soy yogurt’s effects on bone mineral density, which they pub-
lished in the Journal of Agricultural Food Chemistry. The soy milk was fer-
mented with Lactobacillus paracasei and plantarum. One group of female
animals without ovaries were fed the resulting soy yogurt for eight weeks,
while the other group ate their standard diet without the addition of soy
yogurt. They found that the mice that ate the soy yogurt had a significant
increase in bone density and thickness over the mice that didn’t eat the soy
yogurt. The researchers also found that the Lactobacilli increased the isofla-
vone, soluble calcium, and vitamin D3 content of the soy milk. The research-
ers concluded that the soy yogurt may reduce bone loss and lower the risk of
osteoporosis in animals.19 The same scientists conducted a follow-up study
to retest their results over six weeks using the same probiotics to create soy
yogurt. Again, they found that the bones were significantly denser in the soy
yogurt group of animals than the control group. They also found that there
was less breakdown of bone in the soy yogurt group than the control group, a
process known as resorption.
Kefir—Vitamin Boost
Over one hundred years ago the Nobel Prize–winning Russian biologist, zoolo-
gist, and protozoologist Elie Metchnikoff found that kefir activates the flow of
saliva and stimulates peristalsis and digestive juices in the intestinal tract, all
of which could account for its digestion-improving abilities. 20 Peristalsis is the
process of contraction and relaxation of the muscles in the walls of the digestive
tract to propel digested food forward and aid elimination of waste.
Other Conditions
One probiotic, Lactobacillus kefiranofaciens, has been found to produce a sub-

stance known as kefiran. 21 In a study conducted at the Research and Devel-
opment Division, Daiwa Pharmaceutical Company, in Tokyo, Japan, and
published in the journal Biofactors, researchers found that kefiran from kefir
prevented increases in blood pressure, reduced cholesterol levels, and lowered
blood glucose levels in animals.
9780738217956-text.indd 236 11/19/14 10:07 AM

In a study presented in the International Journal of Obesity, researchers at

Da-Yeh and National Chung Hsing Universities assessed the effects of kefir con-
sumption on fatty liver disease. Fatty liver disease is a common problem linked
with being overweight and obesity, insulin resistance, and diabetes. Unfortu-
nately, there is no medical treatment that is effective for this health problem,
so the researchers attempted to find new and natural strategies to improve the
condition. They found that daily kefir consumption improved fatty liver syn-
drome and specific metabolic issues linked to the disease, including increased
metabolic rate, improved energy expenditure, and decreased triglyceride and
cholesterol in the liver. The scientists concluded that kefir could potentially pre-
vent or treat fatty liver disease. 22
A fatty liver is surprisingly common and is a hidden factor in weight that just
won’t budge. Here are some of the signs you might have a fatty liver: being over-
weight, particularly in the abdomen; difficulty losing weight; type 2 diabetes;
exhaustion; immune system problems; elevated triglycerides or cholesterol in
your blood; and a diagnosis of Syndrome X or metabolic syndrome.
Magic Miso—Cancer
Scientists assessed miso consumption on spontaneous or radiation-induced liver

tumors in animals fed miso for thirteen months. Their research, published in the
International Journal of Oncology, showed that the miso significantly reduced
the frequency and number of liver tumors in the male animals but, surpris-
ingly, not the females. The scientists were not certain why miso protected the
males but not the females but believe hormonal factors may be involved. More
research is needed to understand their findings, but in the meantime their results
could have promise for preventing and possibly reversing liver tumors in men. 23
In a study published in the Journal of the National Cancer Institute,
researchers found that regular miso consumption could reduce the risk of breast
cancer in women by up to 54 percent. 24 The reduced risk was especially high in
postmenopausal women. Research in the Japanese Journal of Cancer Research
also demonstrated miso’s protective effect against breast cancer. 25 Additional
research at the Department of Cancer Research at Hiroshima University found
that miso consumption at the beginning of cancer treatment could even reduce
the occurrence of breast tumors as effectively as the cancer drug tamoxifen. 26
That’s great news for anyone suffering from cancer. Of course, you should work
with your physician when making important medical decisions, such as those
involving cancer treatment.
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In another study at Hiroshima University in Hiroshima, Japan, researchers

tested miso fermented for 4 days, 120 days, or 180 days to determine its effects
against radiation. They found the best results were obtained with 180-day
fermented miso, which inhibited colon, lung, breast, and liver tumors in mice
exposed to radiation, suggesting that miso may protect against radiation injury
and that the longer fermentation time may increase the anticancer effects of miso
consumption. 27 The researchers found that when miso was fed to mice after the
radiation exposures, the miso didn’t have the same effects. They concluded that
to reap miso’s radiation protection benefits, the blood must contain a certain
concentration of the active compounds in miso prior to radiation exposure. 28
What Happens During Sauerkraut and Other Vegetable Fermentation?
A study at MTT Agrifood Research, Finland, and published in the Journal of

Agricultural and Food Chemistry found that the fermentation process breaks
down compounds known as glucosinolates found in cabbage into a more bio-
active form of the nutrients called isothiocyanates, which are known to fight
cancer. 29 According to one of the authors, Eeva-Liisa Ryhanen, “We are finding
that fermented cabbage could be healthier than raw or cooked cabbage, espe-
cially for fighting cancer.”30
According to Leonard Bjeldanes, professor of food toxicology at the Univer-
sity of California at Berkeley, “The cancer rates come down as much as 40 per-
cent when you go from low consumption of (sauerkraut) to high consumption.”31
Although he didn’t specify how much constitutes low or high consumption,
considering that North Americans eat virtually no sauerkraut in which the cul-
tures are alive, moderate daily consumption may be sufficient to attain this
cancer reduction.
Pass the Kimchi
The scientists isolated Lactobacillus plantarum (strain DK119, specifically),

crediting the beneficial bacteria for its antiviral action. The researchers found
that animals treated with the probiotic had lowered viral loads in the lungs and
reduced inflammation. They also found that the amount ingested made a differ-
ence. Those animals given the highest amounts of the Lactobacillus plantarum
bacteria had the best immunity against the flu virus when scientists exposed
them to it.
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Additionally, scientists at the Department of Life and Nanopharmaceuti-

cal Sciences, Kyung Hee University, in Seoul, South Korea, found a probiotic
strain unique to kimchi during their microbiological assessments of the many
probiotics contained in kimchi. After further assessing the “new” probiotic’s
genetic composition, they named it Lactobacillus pentosus var. plantarum C29
because it closely resembled both L. pentosus and L. plantarum.
Dermatitis simply means skin inflammation or irritation. It is a common
problem, but this new research published in the Journal of Applied Microbiol-
ogy shows promise for treating the condition from the source of the inflamma-
tion rather than just the symptoms by applying creams or ointments.32
Researchers at the Department of Food and Nutrition and Institute of Health
Sciences, Korea University, South Korea, varied the amount of salt used in mak-
ing kimchi from 1.4 percent to 3.0 percent of the wet weight of ingredients.
There was no increase in blood pressure in the hypertensive rats that ate the
low-sodium kimchi (1.4 percent of the wet weight of the other ingredients). 33
The lower amount of sodium is still sufficient to keep harmful microorganisms
at bay while encouraging the proliferation of beneficial probiotics, particularly
in an environment deprived of oxygen.
Kombucha for Wound Treatment
Kombucha also demonstrated effectiveness at treating wounds in animal stud-

ies. Researchers at the Department of Pathology, Faculty of Veterinary Med-
icine, Tehran University, in Iran, found that kombucha was slightly more
effective than a medical ointment typically used for skin infections linked to
burns or wounds. In the study the researchers divided the animals into two
groups: in one group nitrofurazone ointment was applied, and in the other
group, kombucha. The researchers assessed the healing of wounds and found
that kombucha encouraged healing slightly more than the ointment did. They
also observed more inflammation in the nitrofurazone group than in the kom-
bucha group. 34
Perhaps one of the most unusual studies exploring the possible uses of kom-
bucha involved spraying it into the lungs of animals that had been exposed to
silica dust. The purpose of the study was to explore possible therapy options for
miners who are exposed to silica dust on a regular basis. The animals were then
given treatment with either a drug used for this purpose or by inhaling two dif-
ferent types of kombucha. The free silica levels in the lungs of animals treated
with kombucha were significantly lower than those for any other silica-exposed
9780738217956-text.indd 239 11/19/14 10:07 AM

group. These preliminary results indicate that inhaling kombucha preparations

promoted the discharge of silica dust from lung tissues. Although more research
is definitely needed, researchers concluded that kombucha inhalation may be a
useful new treatment for lung diseases that result from breathing in silica dust
and other lung diseases resulting from breathing in dust from coal, graphite, or
man-made carbon, particularly from mining.35
In a study conducted at the College of Engineering, China Agricultural Uni-
versity, Beijing, China, and published in the Journal of the Science of Food and
Agriculture, researchers explored the liver-protective properties of kombucha to
determine which microorganism(s) and chemical constituents might be respon-
sible for these protective effects. In this study researchers assessed kombucha’s
ability to protect the animals against liver injury resulting from acetaminophen
(Tylenol is one of the main brand names of acetaminophen). They attributed the
liver-protecting effects to a chemical compound made by Gluconacetobacter
sp. A4 bacteria found in kombucha tea. 36
There are both bacteria and yeasts involved in the fermentation of the
sweetened tea into kombucha, including Gluconacetobacter, which laboratory
analysis found to be the dominant bacteria present in kombucha tea (sometimes
greater than 85 percent of the bacteria), Lactobacilli (up to 30 percent of the
bacteria), and trace amounts of Acetobacter (less than 2 percent). The yeast
populations are dominated by Zygosaccharomyces, which comprises more than
95 percent of yeast in the fermented beverage. 37
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Resources
More Information About Dr. Michelle Schoffro Cook
World’s Healthiest News

Subscribe to Dr. Schoffro Cook’s free e-zine, World’s Healthiest News, to
get the latest natural health insights, news, research, recipes, and more. Each
edition features concise information you can immediately use to boost your
energy, enhance detoxification, supercharge your immune system, and look and
feel great. You’ll find delicious and nutritious recipes as well as cutting-edge
research on nutrition, disease prevention, and healing. You’ll also get exclusive
deals on some of your favorite health products and discover health tips that you
can apply to your life today—all from a source you can trust and at a price you
can’t beat: FREE! Subscribe at www.WorldsHealthiestDiet.com.
Dr. Michelle’s Blogs

Follow Dr. Michelle’s popular blogs at:
www.DrMichelleCook.com
www.HealthySurvivalist.com
www.PureFoodWarrior.com
www.care2.com/greenliving/author/mcook
Where to Find Cultures and Supplies
Most health food stores carry a range of cultured foods, starter cultures, and
supplies you will need to begin. If you can’t find them locally, there are some
excellent online suppliers.
241
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242 • Resources
Upaya Naturals
www.upayanaturals.com
It can be difficult to find water kefir grains, but Upaya Naturals offers dehy-
drated grains to help you get started making nondairy and juice kefir.
GEM Cultures
www.gemcultures.com
Gem Cultures sells kefir grains, kombucha mothers, and many other cultures
to help you get started.
South River Miso Company

www.southrivermiso.com
The South River Miso Company offers starter kits for making miso.
Sprout Master
www.sproutmaster.com
Sprout Master offers kombucha mothers and kombucha-making equipment
within Canada.
The Tempeh Lab

www.thefarmcommunity.com/business-Tempeh_Lab.html
If you’re interested in making tempeh, the Tempeh Lab has everything you
need to get started.
Kombucha Kamp
www.kombuchakamp.com
Kombucha Kamp offers live kombucha cultures and full kits with everything
you need to get started making kombucha.
Real Raw Foods

www.rawrealfood.com
Real Raw Foods offers raw, organic cashews and almonds for many of the
recipes contained in this book.
Equipment
The Probiotic Jar

www.TheProbioticJar.com
The Probiotic Jar makes fermenting your own foods simple, almost fool-
proof, and ensures that you always have probiotic-rich foods readily available.
9780738217956-text.indd 242 11/19/14 10:07 AM

Resources • 243
VitaClay
vitaclaychef.com
The VitaClay is an electric yogurt maker, rice cooker, and slow cooker all in
one device. Unlike devices that use metal containers coated in an unhealthy
coating, this one uses a clay pot, making it a healthier alternative. For
more information check out my websites www.DrMichelleCook.com and
www.TheProbioticPromise.com.
Genetically Modified Foods
For more information about genetically modified foods, follow Dr. Cook’s blogs
and check out her book Weekend Wonder Detox and the website www.seeds
ofdeception.com.
The Environmental Working Group is a Washington, DC–based environ-
mental organization that specializes in research and advocacy in the areas of
toxic chemicals, agricultural subsidies, public lands, and corporate accountabil-
ity. See their website at www.ewg.org.
Water Filtration
Most cultured foods require purified water. Chlorine that is routinely used in
municipal water treatment kills beneficial bacteria and will stunt their growth,
causing many of the recipes to fail. If you don’t have the budget for an extensive
water filtration unit, there are many excellent and affordable options.
There are many different types of water filtration systems, including acti-
vated carbon (like Brita), reverse osmosis, ultraviolet (UV) systems, distilla-
tion, water ionizers, and water alkalinizers. They vary greatly in the toxins they
remove from water. To help you navigate the different types of water filtration
system available, here is a brief overview.
Activated carbon can absorb thousands of different toxic compounds. They

are available in under-the counter models, pitchers, and water bottles.
Reverse osmosis is highly effective against bacteria, viruses, arsenic, fluoride,

nitrates, and most of the substances captured by activated carbon.
Ultraviolet (UV) light is a form of radiation that kills viruses, mold, algae,
bacteria, and yeasts; however, it doesn’t work well against heavy metals. As a
result it is often combined with other forms of filtration.
9780738217956-text.indd 243 11/19/14 10:07 AM

244 • Resources
Distillation removes all minerals, including beneficial ones, from water.

Although many health practitioners love distilled water, I’m not a fan. I feel
it is essentially “dead” and may leach minerals out of the body. However, it is
highly effective against heavy metals.
Ionization is a means of adding negative ions to water to enable it to neu-

tralize toxins (because they tend to have a positive electrical charge). Propo-
nents claim that it renders the water more usable by the body’s cells, allowing
faster rehydration.
For specific brand recommendations and deals on some of my favorite water

filtration systems, subscribe to my free e-zine, World’s Healthiest News, at my
site, www.DrMichelleCook.com.
Herb Suppliers
There are many excellent companies offering dried or bulk herbs that you may
wish to use in your fermentation projects. Some of the herbs I’ve used in my
fermented food recipes include licorice root (excellent for kombucha), green tea
leaves (excellent for kombucha), cayenne chilies (great in pickled vegetable and
sauerkraut recipes), juniper berries (excellent in sauerkraut), and, of course, the
common culinary herbs like basil, oregano, rosemary, and others you might
find tasty in your vegetable ferments. The companies include:
Aroma Borealis
www.aromaborealis.com
Harmonic Arts
www.harmonicarts.ca
Mountain Rose Herbs

www.mountainroseherbs.com
9780738217956-text.indd 244 11/19/14 10:07 AM

Resources • 245
Diagnostic Tests
The following tests can help your physician determine whether you may have
underlying microbial, nutritional, or neurotransmitter imbalances.
Nutra Eval by Genova/Metametrix measures 120 different compounds,

including antioxidants, vitamins, neurotransmitters, dysbiosis, toxin levels,
and essential fatty acids.
Genova/Metametrix, or Doctor’s Data, gives a comprehensive stool analysis,

including parasites and heavy-metal testing.
ZRT Labs has home test kits to assess 25-OH vitamin D levels.
Further Reading
Stephen Harrod Buhner. Herbal Antibiotics: Natural Alternatives for Treating

Drug-Resistant Bacteria. North Adams, MA: Storey Publishing, 2012.
Michelle Schoffro Cook, PhD, ROHP. Weekend Wonder Detox: Quick
Cleanses to Strengthen Your Body and Enhance Your Beauty. Boston:
DaCapo Press, 2014.
Michelle Schoffro Cook, PhD, ROHP. 60 Seconds to Slim: Balance Your Body
Chemistry to Burn Fat Fast! Emmaus, PA: Rodale, 2013.
Jeff Cox. The Essential Book of Fermentation: Great Taste and Good Health
with Probiotic Foods. New York: Avery, 2013.
Sandor Ellix Katz. Wild Fermentation: The Flavor, Nutrition, and Craft of
Live-Culture Foods. White River Junction, VT: Chelsea Green, 2003.
Cobi Slater, PhD, DNM, RHT, RNCP. The Ultimate Candida Guide and
Cookbook: The Breakthrough Plan for Eliminating Disease-Causing Yeast
and Revolutionizing Your Health! Maitland, FL: Xulon Press, 2014.
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9780738217956-text.indd 246 11/19/14 10:07 AM
Notes
Chapter 1: The Health Secret We’ve All Been Waiting For
1. Mary Ellen Sanders, “Probiotics: Definition, Selection, Sources, and Uses,”

Clinical Infectious Diseases 46, no. S2 (2008): S58–61. http://cid.oxfordjournals
.org/content/46/Supplement_2/S58.full.
2. Stephen Harrod Buhner, Herbal Antibiotics: Natural Alternatives for Treat-
ing Drug-Resistant Bacteria (North Adams, MA: Storey Publishing, 2012), 44.
3. Hiromi Shinya, The Microbe Factor: Your Innate Immunity and the Com-
ing Health Revolution (San Francisco: Council Oak Books, 2010), 28.
Chapter 2: The Surprising Worlds Within Your Body
1. Shinya, The Microbe Factor, 23.

2. Dan Krotz, “Berkeley Lab Scientists Help Define the Healthy Human
Microbiome,” Lawrence Berkeley National Laboratory, News Center, June 13,
2012, http://newscenter.lbl.gov/news-releases/2012/06/13/human-microbiome.
3. Jeff Cox, The Essential Book of Fermentation: Great Taste and Good
Health with Probiotic Foods (New York: Avery, 2013), 39–40.
4. “Human Microbiome Project,” National Institutes of Health, http://
commonfund.nih.gov/hmp/index.
5. Donatella Comito, Antonio Cascio, and Claudio Romano, “Microbiota
Biodiversity in Inflammatory Bowel Disease,” Italian Journal of Pediatrics
(March 31, 2014), www.ijponline.net/content/pdf/1824-7288-40-32.pdf.
6. Ibid.
7. Xandria Williams, The Herbal Detox Plan: The Revolutionary Way to
Cleanse and Revive Your Body (Carlsbad, CA: Hay House, 2004), 83; Gloria
Gilbere, “A Doctor’s Solution to ‘Plumbing Problems,’ in Your Gut That Is!”
Total Health 26, no. 1 (February 2004), 37.
247
9780738217956-text.indd 247 11/19/14 10:07 AM

248 • Notes
8. Patricia Fitzgerald, The Detox Solution: The Missing Link to Radiant

Health, Abundant Energy, Ideal Weight, and Peace of Mind (Santa Monica,
CA: Illumination Press, 2001), 140.
9. Ibid.
10. Jacob Teitelbaum, From Fatigued to Fantastic (New York: Avery, 2007).
11. Cobi Slater, The Ultimate Candida Guide and Cookbook: The Break-
through Plan for Eliminating Disease-Causing Yeast and Revolutionizing Your
Health! (Maitland, FL: Xulon Press, 2014), 11.
12. Ibid., 16.
13. Michelle Schoffro Cook, 60 Seconds to Slim: Balance Your Body Chem-
istry to Burn Fat Fast! (Emmaus, PA: Rodale, 2013), 184–188; Slater, The Ulti-
mate Candida Guide and Cookbook, 16.
14. Cook, 60 Seconds to Slim, 184–188.
15. “Vitamin,” Oxford Dictionary, www.oxforddictionaries.com/definition
/english/vitamin (emphasis added).
16. “Autoimmune Disorders,” Medline Plus, www.nlm.nih.gov/medlineplus
/ency/article/000816.htm.
17. Leonard Smith, “The Importance of Your Intestinal Tract for Health and
Longevity,” Townsend Letter: The Examiner of Alternative Medicine, April
2014, 70–72.
18. Emma J. Woodmansey, Marion E. T. McMurdo, George T. Macfar-
lane, and Sandra Macfarlane, “Comparison of Compositions and Metabolic
Activities of Fecal Microbiotas in Young Adults and in Antibiotic-Treated and
Non-Antibiotic-Treated Elderly Subjects,” Applied Environmental Microbiol-
ogy 10 (October 2007): 6113–6122.
19. Y. Guiqoz, J. Doré, and E. J. Schiffrin, “The Inflammatory Status of Old
Age Can Be Nurtured from the Intestinal Environment,” Current Opinion in
Clinical Nutrition and Metabolic Care 11, no. 1 (January 2008): 13–20.
20. Smith, “The Importance of Your Intestinal Tract for Health and Longev-
ity,” 70.
21. Ibid.
22. Ibid.
23. M. A. Wozniak, A. L. Frost, and R. F. Itzhaki, “Alzheimer’s Disease Spe-
cific Tau Phosphyloration Is Induced by Herpes Simplex Virus Type 1,” Journal
of Alzheimer’s Disease 16, no. 2 (2009): 341–350; S. J. Soscia, et al., “The
Alzheimer’s Disease-Associated Amyloid Beta-Protein Is an Antimicrobial Pep-
tide,” PLoS One 5, no. 3 (March 2010): e9505.
24. L. A. David et al., “Diet Rapidly and Reproducibly Alters the Human
Gut Microbiome,” Nature, December 11, 2013, www.ncbi.nlm.nih.gov/
pubmed/24336217.
9780738217956-text.indd 248 11/19/14 10:07 AM

Notes • 249
25. Michaeleen Doucleff, “Chowing Down on Meat, Dairy Alters Gut

Bacteria a Lot, And Quickly,” NPR, December 11, 2013, www.npr.org/blogs
/thesalt/2013/12/10/250007042/chowing-down-on-meat-and-dairy-alters-gut
-bacteria-a-lot-and-quickly.
26. K. Shinohara, Y. Ohashi, K. Kawasumi, A. Terada, and T. Fujisawa,
“Effect of Apple Intake on Fecal Microbiota and Metabolites in Humans,”
Anaerobe 16, no. 5 (October 2010): 510–515, www.ncbi.nlm.nih.gov/pubmed
/20304079.
Chapter 3: From the Common Cold to Superbugs:

Probiotics to the Rescue
1. Buhner, Herbal Antibiotics, 26.

2. Ibid.
3. Brandon Keim, “Antibiotics Breed Superbugs Faster Than Expected,”
Wired.com, December 22, 2010.
4. Chris Wodskou, “Bacteria Getting Upper Hand in Antibiotics Arms
Race,” CBC News, March 1, 2014, www.cbc.ca/news/health/bacteria-getting
-upper-hand-in-antibiotics-arms-race-1.2555750.
6. Ibid., 18.
7. Ibid., 19.
8. Ibid.
9. Stuart B. Levy, The Antibiotic Paradox: How the Misuse of Antibiotics
Destroys Their Curative Power (New York: Plenum Press, 1992), 94.
10. “Antibiotic Resistance Threats in the US,” Centers for Disease Control
and Prevention, www.cdc.gov/features/AntibioticResistanceThreats/index.html.
12. Ibid.
13. Ibid., 27–28.
14. Philip Hilts, “Gene Jumps to Spread a Toxin in Meat,” New York Times,
April 23, 1996, www.nytimes.com/1996/04/23/science/gene-jumps-to-spread-a
-toxin-in-meat.html.
16. Wodskou, “Bacteria Getting Upper Hand in Antibiotics Arms Race.”
17. Y. Qin, J. Li, Q. Wang, K. Gao, B. Zhu, and N. Lv, “Identification of
Lactic Acid Bacteria in Commercial Yogurt and Their Antibiotic Resistance,”
Wei Sheng Wu Xue Bao 53, no. 8 (August 4, 2013): 897, www.ncbi.nlm.nih
.gov/pubmed/24341282.
9780738217956-text.indd 249 11/19/14 10:07 AM

250 • Notes
18. Mary Ellen Sanders, “How Do We Know When Something Called “Pro-
biotic” Is Really a Probiotic? A Guideline for Consumers and Health Care Pro-
fessionals,” Functional Food Reviews 1, no. 1 (Spring 2009): 3–12.
19. A. Lyra et al., “Comparison of Bacterial Quantities in Left and Right
Colon Biopsies and Faeces,” World Journal of Gastroenterology 18, no. 32
(August 28, 2012): 4404–4411, www.ncbi.nlm.nih.gov/pubmed/22969206.
20. X. W. Gao, M. Mubasher, C. Y. Fang, C. Reifer, and L. E. Miller, “Dose
Response Efficacy of a Proprietary Probiotic Formula of Lactobacillus acidophi-
lus CL1285 and Lactobacillus casei LBC80R for Antibiotic-Associated Diarrhea
and Clostridium difficile-Associated Diarrhea Prophylaxis in Adult Patients,”
American Journal of Gastroenterology 105, no. 7 (July 2010): 1636–1641,
www.ncbi.nlm.nih.gov/pubmed/20145608.
21. E. J. Videlock and F. Cremonini, “Meta-Analysis: Probiotics in
Antibiotic-Associated Diarrhea,” Alimentary Pharmacology and Therapeutics
35, no. 12 (June 2012): 1355–1369, www.ncbi.nlm.nih.gov/pubmed/22531096.
22. E. Lönnermark, V. Friman, G. Lappas, T. Sandberg, A. Berggren, and
I. Adlerberth, “Intake of Lactobacillus plantarum Reduces Certain Gastro-
intestinal Symptoms During Treatment with Antibiotics,” Journal of Clinical
Gastroenterology 44, no. 2 (February 2010): 106–112, www.ncbi.nlm.nih.gov
/pubmed/19727002.
23. M. Hickson, A. I. D’Souza, N. Muthu, T. R. Rogers, S. Want, C. Raj-
kumar, and C. J. Bulpitt, “Use of Probiotic Lactobacillus Preparation to Pre-
vent Diarrhoea Associated with Antibiotics: Randomised Double Blind Placebo
Controlled Trial,” BMJ: Clinical Research Edition 335, no. 7612 (July 2007),
24. “Product Review: Probiotics for Adults, Children, and Pets,” Con-
sumerLab.com, November 23, 2013, www.consumberlab.com/results/print
.asp?reviewid=probiotics.
25. Ibid.
26. “Diseases and Conditions: Periodontitis,” Mayo Clinic, www.mayo
clinic.org/diseases-conditions/periodontitis/basics/definition/con-20021679.
27. W. Teughels, A. Durukan, O. Ozcelik, M. Pauwels, M. Quirynen, and
M. C. Haytac, “Clinical and Microbiological Effects of Lactobacillus reuteri
Probiotics in the Treatment of Chronic Periodontitis: A Randomized Placebo-
Controlled Study,” Journal of Clinical Periodontitis 40, no. 11 (November
2013): 1025–1035, www.ncbi.nlm.nih.gov/pubmed/24164569.
28. “What Is Peptic Ulcer Disease?” WebMD, www.webmd.com/digestive
-disorders/digestive-diseases-peptic-ulcer-disease.
29. “What Is Gastritis?” WebMD, www.webmd.com/digestive-disorders
/digestive-diseases-gastritis.
9780738217956-text.indd 250 11/19/14 10:07 AM

Notes • 251
30. E. P. Iakovenko et al., “Effects of Probiotic Bifiform on Efficacy of Heli-

cobacter pylori Infection Treatment,” Terapevticheskii rkhiv 78, no. 2 (2006):
21–26, www.ncbi.nlm.nih.gov/pubmed/16613091.
31. Ibid.
32. “Product Review: Probiotics for Adults, Children, and Pets.”
33. Lucia Pacifico et al., “Probiotics for the Treatment of Helicobacter pylori
Infection in Children,” World Journal of Gastroenterology 20, no. 3 (January
21, 2014): 673–683, www.ncbi.nlm.nih.gov/pmc/articles/PMC3921477.
34. Y. Aiba, N. Suzuki, A. M. Kabir, A. Takagi, and Y. Koga, “Lactic
Acid-Mediated Suppression of Helicobacter pylori by the Oral Administration
of Lactobacillus salivarius as a Probiotic in a Gnotobiotic Murine Model,”
American Journal of Gastroenterology 93, no. 11 (1998): 2097–2101, www
.ncbi.nlm.nih.gov/pubmed/9820379; M. H. Coconnier, V. Lievin, E. Hemery,
and A. L. Servin, “Antagonistic Activity Against Helicobacter Infection in
Vitro and in Vivo by the Human Lactobacillus acidophilus Strain LB,” Applied
Environmental Microbiology 64, no. 11 (1998): 4573–4580, www.ncbi.nlm
.nih.gov/pubmed/9797324; K. C. Johnson-Henry, D. J. Mitchell, Y. Avitzur, E.
Galindo-Mata, N. L. Jones, and P. M. Sherman, “Probiotics Reduce Bacterial
Colonization and Gastric Inflammation in H. pylori-Infected Mice,” Diges-
tive Diseases and Sciences 49, no. 7–8 (2004): 1095–1102, www.ncbi.nlm.nih.
gov/pubmed/15387328; A. M. Kabir, Y. Aiba, A. Takagi, S. Kamiya, T. Miwa,
and Y. Koga, “Prevention of Helicobacter pylori Infection by Lactobacilli in
a Gnotobiotic Murine Model,” Gut 41, no. 9707 (1997): 49–55, www.ncbi
.nlm.nih.gov/pubmed/9274471; D. N. Sgouras, E. G. Panayotopoulou, B.
Martinez-G onzalez, K. Petraki, S. Michopoulos, and A. Mentis, “Lactobacillus
johnsonii La1 Attenuates Helicobacter pylori-Associated Gastritis and Reduces
Levels of Proinflammatory Chemokines in C57BL/6 Mice,” Clinical and Diag-
nostic Laboratory Immunology 12, no. 12 (2005): 1378–1386, www.ncbi.nlm
.nih.gov/pubmed/16339060.
35. M. Gotteland et al., “Modulation of Helicobacter pylori Colonization
with Cranberry Juice and Lactobacillus johnsonii La1 in Children,” Nutrition
24, no. 5 (2008): 421–426, www.ncbi.nlm.nih.gov/pubmed/18343637.
36. Pacifico et al., “Probiotics for the Treatment of Helicobacter pylori Infec-
tion in Children.”
37. H. Sikorska and W. Smoragiewica, “Role of Probiotics in the Preven-
tion and Treatment of Methicillin-Resistant Staphylococcus aureus Infections,”
International Journal of Antimicrobial Agents 42, no. 6 (December 2013):
38. P.-W. Chen, T. T. Jheng, C.-L. Shyu, and F. C. Mao, “Synergistic Anti-
bacterial Efficacies of the Combination of Bovine Lactoferrin or its Hydrolysate
9780738217956-text.indd 251 11/19/14 10:07 AM

252 • Notes
with Probiotic Secretion in Curbing the Growth of Meticillin-Resistant Staph-

ylococcus aureus,” Journal of Medical Microbiology 62, no. 12 (December
39. C. R. Musgrave, P. B. Bookstaver, S. S. Sutton, and A. D. Miller, “Use of
Alternative or Adjuvant Pharmacologic Treatment Strategies in the Prevention
and Treatment of Clostridium difficile Infection,” International Journal of Infec-
tious Disease 15, no. 7 (July 2012): 3438–448, www.ncbi.nlm.nih.gov/pubmed
/21596604.
40. B. A. Haywood, Katherine E. Black, Dane Baker, James McGarvey, Phil
Healey, and Rachel C. Brown, “Probiotic Supplementation Reduces the Dura-
tion and Incidence of Infections but Not Severity in Elite Rugby Union Players,”
Journal of Science and Medicine in Sport 17, no. 4 (August 31, 2013): 356–360,
www.ncbi.nlm.nih.gov/pubmed/?term=j+sci+med+sport+probiotics.
41. M. Popova et al., “Beneficial Effects of Probiotics in Upper Respiratory
Tract Infections and Their Mechanical Actions to Antagonize Pathogens,”
Journal of Applied Microbiology 113, no. 6 (July 2012): 1305–1318, www
.ncbi.nlm.nih.gov/pubmed/22788970.
42. R. Luoto, O. Ruuskanen, M. Waris, M. Kalliomäki, S. Salminen, and E.
Isolauri, “Prebiotic and Probiotic Supplementation Prevents Rhinovirus Infec-
tions in Preterm Infants,” Journal of Allergy and Clinical Immunology 133,
no. 2 (October 13, 2013): 405–413, www.ncbi.nlm.nih.gov/pubmed/24131826.
43. E. Guillemard, F. Tondu, F. Lacoin, and J. Schrezenmeir, “Consump-
tion of a Fermented Dairy Product Containing the Probiotic Lactobacillus casei
DN-114001 Reduces the Duration of Respiratory Infections in the Elderly in a
Randomised Controlled Trial,” British Journal of Nutrition 103, no. 1 (Janu-
ary 2010): 58–68, www.ncbi.nlm.nih.gov/pubmed/19747410.
44. John Heinerman, Heinerman’s Encyclopedia of Healing Herbs and
Spices (New York: Reward Books, 1996), 333.
45. P. Mastromarino, Fatima Cacciotti, Alessandra Masci, and Luciana
Mosca, “Antiviral Activity of Lactobacillus brevis Towards Herpes Simplex
Virus Type 2: Role of Cell Wall Associated Components,” Anaerobe 17, no. 6
(December 2011): 334–336, www.ncbi.nlm.nih.gov/pubmed/21621625.
46. E. I. Ermolenko, V. A. Furaeva, V. A. Isakov, D. K. Ermolenko, and
A. N. Survorov, “Inhibition of Herpes Simplex Virus Type 1 Reproduction by
Probiotic Bacteria in Vitro,” Voprosy Virusologii 55, no. 4 (July–August 2010):
47. T. M. Liaskovs’kyi, S. L. Rybalko, V. S. Pidhors’kyi, N. K. Kovalenko,
and L. T. Oleshchenko, “Effect of Probiotic Lactic Acid Bacteria Strains on
9780738217956-text.indd 252 11/19/14 10:07 AM

Notes • 253
Virus Infection,” Mikrobiolohichnyi zhurnal 69, no. 2 (March/April 2007):

48. C. Rask, I. Adlerberth, A. Berggren, I. L. Ahrén, and A. E. Wold, “Dif-
ferential Effect on Cell-Mediated Immunity in Human Volunteers After Intake
of Different Lactobacilli,” Clinical and Experimental Immunology 172, no.
(May 2013): 321–332, www.ncbi.nlm.nih.gov/pubmed/23574328.
49. Ananya Mandal, “What Is a Macrophage?” News Medical, www.news
-medical.net/health/What-is-a-Macrophage.aspx.
50. “Worldwide AIDS and HIV Statistics,” AVERT, www.avert.org/world
stats.htm.
51. M. I. Petrova, M. van den Broek, J. Vanderleyden, S. Lebeer, and J. Bal-
zarini, “Vaginal Microbiota and Its Role in HIV Transmission and Infection,”
FEMS Microbiology Review 37, no. 5 (September 2013): 762–792, www.ncbi
.nlm.nih.gov/pubmed/23789590.
52. Neetu Gautam et al., “Role of Multivitamins, Micronutrients and Probi-
otics Supplementation in Management of HIV Infected Children,” Indian Jour-
nal of Pediatrics (April 24, 2014), www.ncbi.nlm.nih.gov/pubmed/24760382.
53. H. Hu et al., “Impact of Eating Probiotic Yogurt on Colonization by
Candida Species of the Oral and Vaginal Mucosa in HIV-Infected and HIV-
Uninfected Women,” Mycopathologia 176, no. 3–4 (October 2013): 175–181,
54. G. Reid et al., “Oral Use of Lactobacillus rhamnosus GR-1 and
L. fermentum RC-14 Significantly Alters Vaginal Flora: Randomized, Placebo-
Controlled Trial in 64 Healthy Women,” FEMS Immunology and Medical
Microbiology 35, no. 2 (March 20, 2003): 131–134, www.ncbi.nlm.nih.gov
/pubmed/12628548.
55. Cook, 60 Seconds to Slim, 184–188.
56. H. B. Wang, “Cellulase Assisted Extraction and Antibacterial Activ-
ity of Polysaccharides from the Dandelion Taraxacum Officinale,” Carbo-
hydrate Polymers 103 (March 15, 2014): 140–142, www.ncbi.nlm.nih.gov
/pubmed/24528711.
57. O.-H. Lee and B.-Y. Lee, “Antioxidant and Antimicrobial Activities of
Individual and Combined Phenolics in Olea Europaea Leaf Extract,” Biore-
source Technology 101, no. 10 (May 2010): 3751–3754, www.ncbi.nlm.nih
.gov/pubmed/ 20106659.
58. Michelle Schoffro Cook, “4 Natural Antibiotics,” Care2, November 30,
2011, www.care2.com/greenliving/4-natural-antibiotics.html.
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254 • Notes
Chapter 4: New Hope for Serious Illnesses
1. Brian Krans, “Mood Disorders Linked to Inflammation,” Healthline News,

June 12, 2013, www.healthline.com/health-news/mental-mood-disorders
-tied-to-autoimmune-diseases-infection-061213.
2. Artemis Morris and Molly Rossiter, “Linking Inflammation to Chronic
Diseases,” For Dummies, www.dummies.com/how-to/content/linking
-inflammation-to-chronic-diseases.html.
3. Ibid.
4. Ibid.
5. David M. Marquis, “Inflammation Affects Every Aspect of Your Health,”
Mercola, March 7, 2013, http://articles.mercola.com/sites/articles/archive
/2013/03/07/inflammation-triggers-disease-symptoms.aspx.
6. Ibid.
7. Ibid.
8. Ibid.
9. Carmen Rondon and Cemal Cingi, “Allergic Rhinoconjunctivitis,”
EAACI, http://infoallergy.com/Tools-Extras/Allergic-Rhinoconjunctivitis.
10. M. Tamura et al., “Effects of Probiotics on Allergic Rhinitis Induced by
Japanese Cedar Pollen: Randomized Double-Blind, Placebo-Controlled Clinical
Trial,” International Archives of Allergy and Immunology 143, no 1 (Decem-
ber 2007): 75–82, www.ncbi.nlm.nih.gov/pubmed/17199093.
11. M. A. Moyad et al., “Immunogenic Yeast-Based Fermentation Product
Reduces Allergic Rhinitis-Induced Nasal Congestion: A Randomized, Double-
Blind, Placebo-Controlled Trial,” Advanced Therapeutics 26, no. 8 (2009):
795–804.
12. “Facts and Statistics,” Anxiety and Depression Association of America,
www.adaa.org/about-adaa/press-room/facts-statistics.
13. ConsumerLab.com, “Product Review: Probiotics for Adults, Children
and Pets.”
14. P. Bercik et al., “Chronic Gastrointestinal Inflammation Induces Anxiety-
Like Behavior and Alters Central Nervous System Biochemistry in Mice,” Gas-
troenterology 139, no. 6 (December 2010): 2102–2112, www.ncbi.nlm.nih.gov
/pubmed/20600016.
15. Ibid.
16. J. Fehér, I. Kovács, and C. Balacco Gabrieli, “Role of Gastrointestinal
Inflammations in the Development and Treatment of Depression,” Orvosi Het-
ilap 152, no. 37 (September 2011): 1477–1485, www.ncbi.nlm.nih.gov/pubmed
/21893478.
9780738217956-text.indd 254 11/19/14 10:07 AM

Notes • 255
17. M. Messaoudi et al., “Assessment of Psychotropic-Like Properties of a

Probiotic Formulation (Lactobacillus helveticus R0052 and Bifidobacterium
longum R0175) in Rats and Human Subjects,” British Journal of Nutrition
105, no. 5 (March 2011): 755–764, www.ncbi.nlm.nih.gov/pubmed/20974015.
18. L. Pineda Mde, S. F. Thompson, K. Summers, F. de Leon, J. Pope, and G.
Reid, “A Randomized, Double-Blind, Placebo-Controlled Pilot Study of Probi-
otics in Active Rheumatoid Arthritis,” Medical Science Monitor 17, no. 6 (June
2011): CR347–354, www.ncbi.nlm.nih.gov/pubmed?term=rheumatoid%20
arthritis%20university%20of%20western%20probiotic.
19. Nina Lincoff, “Gut Bacteria May Cause Inflammation in Rheumatoid
Arthritis,” HealthlineNews, November 8, 2013, www.healthline.com/health
-news/arthritis-gut-bacteria-may-trigger-ra-110813.
20. Michelle Schoffro Cook, The Brain Wash (Toronto, Ontario: John Wiley
and Sons, 2007), 2.
21. Guillemard, Tondu, Lacoin, and Schrezenmeir, “Consumption of a Fer-
mented Dairy Product Containing the Probiotic Lactobacillus casei DN114001
Reduces the Duration of Respiratory Infections in the Elderly in a Randomised
Controlled Trial.”
22. Alan C. Logan, The Brain Diet: The Connection Between Nutrition,
Mental Health, and Intelligence (Nashville, TN: Cumberland House Publish-
ing, 2006), 115.
23. National Cancer Institute, “Surveillance, Epidemiology, and End Results
Program: Turning Cancer Data into Discovery,” http://seer.cancer.gov/statfacts/
html/all.html.
24. T. Ohara, K. Yoshino, and M. Kitajima, “Possibility of Preventing Col-
orectal Carcinogenesis with Probiotics,” Hepatogastroenterology 57, no. 104
(November–December 2010): 1411–1415, www.ncbi.nlm.nih.gov/pubmed
/21443095.
25. M. Reale et al., “Daily Intake of Lactobacillus casei Shirota Increases
Natural Killer Cell Activity in Smokers,” British Journal of Nutrition 108, no.
2 (July 2012): 308–314, www.ncbi.nlm.nih.gov/pubmed/22142891.
26. P. D. Cani, M. Osto, L. Geurts, and A. Everard, “Involvement of Gut
Microbiota in the Development of Low Grade Inflammation and Type 2 Dia-
betes Associated with Diabetes,” Gut Microbes 3, no. 4 (July 2012): 279–288,
27. Z. Asemi, Z. Zare, H. Shakeri, S. S. Sabihi, and A. Esmaillzadeh, “Effect
of Multispecies Probiotic Supplements on Metabolic Profiles, hs-CRP, and Oxi-
dative Stress in Patients with Type 2 Diabetes,” Annals of Nutrition and Metab-
olism 63, no. 1–2 (July 5, 2013): 1–9, www.ncbi.nlm.nih.gov/pubmed/23899653.
9780738217956-text.indd 255 11/19/14 10:07 AM

256 • Notes
28. Bruno Melo Carvalho and Mario Jose Abdalla Saad, “Influence of Gut
Microbiota on Subclinical Inflammation and Insulin Resistance,” Mediators
of Inflammation 2013, 6778 (2013): 1–13, www.ncbi.nlm.nih.gov/pubmed
/23840101.
29. P. Bekkering, I. Jafri, F. J. Overveld, and G. T. Rijkers, “The Intricate
Association Between Gut Microbiota and Development of Type 1, Type 2 and
Type 3 Diabetes,” Expert Reviews in Clinical Immunology 9, no. 11 (Novem-
ber 2013): 1031–1041, www.ncbi.nlm.nih.gov/pubmed/24138599.
30. R. D’Arienzo et al., “Immunomodulatory Effects of Lactobacillus casei
Administration in a Mouse Model of Gliaden-Sensitive Enteropathy,” Scandi-
navian Journal of Immunology 74, no. 4 (October 2011): 3335–3341, www
31. Michelle Schoffro Cook, The Phytozyme Cure (Toronto, Ontario: Wiley
and Sons, 2010), 179.
32. Mark W. Hull and Paul L. Beck, “Clostridium difficile-Associated Coli-
tis,” Canadian Family Physician 50 (November 2004): 1536–1545, www.ncbi
33. Donatella Comito, Antonio Cascio, and Claudio Romano, “Microbiota
Biodiversity in Inflammatory Bowel Disease,” Italian Journal of Pediatrics 40,
no. 1 (March 31, 2014): 32, www.ncbi.nlm.nih.gov/pubmed/24684926.
34. “Diseases and Conditions: Irritable Bowel Syndrome—Definition,” Mayo
Clinic, www.mayoclinic.org/diseases-conditions/irritable-bowel-syndrome
/basics/definition/con-20024578.
35. Ibid.
36. P. J. Whorwell, “Review: Do Probiotics Improve Symptoms in Patients
with Irritable Bowel Syndrome?” Therapeutic Advances in Gastroenterology 2,
no. S4 (July 2009): S37–S34, www.ncbi.nlm.nih.gov/pubmed/21180553.
37. F. Indrio et al., “Prophylactic Use of a Probiotic in the Prevention of
Colic, Regurgitation, and Functional Constipation: A Randomized Clinical
Trial,” JAMA Pediatrics 168, no. 3 (March 1, 2014): 228–233, www.ncbi.nlm
38. P. J. Whorwell et al., “Efficacy of an Encapsulated Probiotic Bifidobac-
terium infantis 35624 in Women with Irritable Bowel Syndrome,” American
Journal of Gastroenterology 101, no. 7 (July 2006): 1581–1590, www.ncbi
39. H. J. Kim et al., “A Randomized Controlled Trial of a Probiotic Combi-
nation VSL#3 and Placebo in Irritable Bowel Syndrome with Bloating,” Neuro-
gastroenterology and Motility 17, no. 5 (October 2005): 687–696, www.ncbi
9780738217956-text.indd 256 11/19/14 10:07 AM

Notes • 257
40. B. Ki Cha et al., “The Effect of a Multispecies Probiotic Mixture on

the Symptoms and Fecal Microbiota in Diarrhea-Dominant Irritable Bowel
Syndrome: A Randomized, Double-Blind, Placebo-Controlled Trial,” Journal
of Clinical Gastroenterology 46, no. 3 (March 2012): 220–227, www.ncbi
41. D. H. Sinn et al., “Therapeutic Effect of Lactobacillus acidophilus-SDC
2012, 2013 in Patients with Irritable Bowel Syndrome,” Digestive Diseases
and Sciences 53, no. 10 (October 2008): 2714–2718, www.ncbi.nlm.nih.gov
/pubmed/18274900.
42. Claudio Romano et al., “Lactobacillus reuteri in Children with Func-
tional Abdominal Pain (FAP),” Journal of Pediatrics and Child Health 9 (July
8, 2010), www.ncbi.nlm.nih.gov/pubmed/20626584.
43. Whorwell, “Review: Do Probiotics Improve Symptoms in Patients with
Irritable Bowel Syndrome?”
44. A. Tursi et al., “Randomised Clinical Trial: Mesalazine and/or Probi-
otics in Maintaining Remission of Symptomatic Uncomplicated Diverticular
Disease—A Double-Blind, Randomised, Placebo-Controlled Study,” Alimen-
tary Pharmacology and Therapeutics 38, no. 7 (October 2013): 741–751, www
45. Kenneth D. Kochanek, Jaquan Xu, Sherry L. Murphy, Arialdi M. Miniño,
and Hsiang-Ching Kung, “Deaths: Final Data for 2009,” National Vital Statistics
Reports 60, no. 3 (2011), www.cdc.gov/nchs/data/nvsr/nvsr60/nvsr60_03.pdf.
46. D. B. DiRienzo, “Effects of Probiotics on Biomarkers of Cardiovascular
Disease: Implications for Heart-Healthy Diets,” Nutrition Reviews 72, no. 1
(January 2014): 18–29, www.ncbi.nlm.nih.gov/pubmed/24330093.
47. R. Ben Salah, I. Trabelsi, K. Hamden, H. Chouayekh, and S. Bejar, “Lac-
tobacillus plantarum TN8 Exhibits Protective Effects on Lipid, Hepatic and
Renal Profiles in Obese Rats,” Anaerobe 23 (October 2013): 55–61, www.ncbi
48. P. Hlivak, J. Odraska, M. Ferencki, L. Ebringer, E. Jahnova, and Z.
Mikes, “One-Year Application of Probiotic Strain Enterococcus faecium M-74
Decreases in Serum Cholesterol Levels,” Bratislavske Lekarske Listy 106, no. 2
(2005): 67–72, www.ncbi.nlm.nih.gov/pubmed/16026136.
49. M. L. Jones, C. J. Martoni, and S. Prakash, “Cholesterol Lowering and
Inhibition of Sterol Absorption by Lactobacillus reuteri NCIMB 30242: A
Randomized Controlled Trial,” European Journal of Clinical Nutrition 66, no.
11 (November 2012): 1234–1241, www.ncbi.nlm.nih.gov/22990854.
50. Medline Plus, “C-Reactive Protein,” www.nlm.nih.gov/medlineplus/ency
/article/003356.htm.
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258 • Notes
51. U. Hoppu, Erika Isolauri, Pèaivi Laakso, Jaakko Matomèaki, and Kirso
Laitinen, “Probiotics and Dietary Counselling Targeting Maternal Dietary Fat
Intake Modifies Breast Milk Fatty Acids and Cytokines,” European Journal of
Nutrition 51, no. 2 (March 2012): 211–219, www.ncbi.nlm.nih.gov/pubmed
/21626296.
52. Logan, The Brain Diet, 114.
Chapter 5: How to Select Probiotic Supplements

2. “The Probiotic Leader: Functions of Probiotic Species,” Klaire Labs,
www.klaire.com/probioticleader3.htm.
3. Ibid.
4. Ibid.
5. Ibid.
6. “C. difficile Infection,” Mayo Clinic, www.mayoclinic.org/diseases
-conditions/c-difficile/basics/definition/con-20029664.
7. “Listeria,” Microbe Wiki, http://microbewiki.kenyon.edu/index.php
/Listeria.
8. “Enterococcus,” Microbe Wiki, http://microbewiki.kenyon.edu/index.php
/Enterococcus.
9. “MRSA Infection,” Mayo Clinic, www.mayoclinic.org/diseases-conditions
/mrsa/basics/definition/CON-20024479.
10. “The Probiotic Leader: Functions of Probiotic Species.”
11. Ibid.
12. Ibid.
13. “Salmonella typhimurium,” Microbe Wiki, http://microbewiki.kenyon
.edu/index.php/Salmonella_typhimurium.
14. “Bifidobacterium,” Wikipedia, http://en.wikipedia.org/wiki/Bifido
bacterium.
16. Ibid.
17. “Bacteroides,” Microbe Wiki, http://microbewiki.kenyon.edu/index.php
/Bacteroides.
18. “Campylobacter jejuni,” Microbe Wiki, http://microbewiki.kenyon.edu/
index.php/Campylobacter_jejuni; Microbe Wiki, “Rotavirus,” http://microbe
wiki.kenyon.edu/index.php/Rotavirus.
9780738217956-text.indd 258 11/19/14 10:07 AM

Notes • 259
20. Ibid.
21. Ibid.
22. Ibid.
23. Deirdre Rawlings, Fermented Foods for Health: Use the Power of Pro-
biotic Foods to Improve Your Digestion, Strengthen Your Immunity, and Pre-
vent Illness (Beverly, MA: Fair Winds Press, 2013), 13.
25. “Product Review: Probiotics for Adults, Children and Pets.”
26. “Lactobacillus—Interactions,” WebMD, www.webmd.com/vitamins
-supplements/ingredientmono-790-lactobacillus.aspx?activeingredientid=790&
activeingredientname=lactobacillus.
27. “Product Review: Probiotics for Adults, Children and Pets.”
28. Ibid.
29. Ibid.
30. Ibid.
Chapter 6: Fall in Love with Fermented Foods
1. Rawlings, Fermented Foods for Health, 5.

2. Ibid.
3. Fabíola Málaga Barreto et al., “Beneficial Effects of Lactobacillus plan-
tarum on Glycemia and Homocysteine Levels in Postmenopausal Women with
Metabolic Syndrome,” Nutrition 30, no. 7–8 (December 14, 2013): 939–942,
4. “Diseases and Conditions: Metabolic Syndrome,” Mayo Clinic, www
.mayoclinic.org/diseases-conditions/metabolic-syndrome/basics/definition/con
-20027243.
5. Patrick Holford, The New Optimum Nutrition Bible: Revised and
Updated (Berkeley, CA: Crossing Press, 2004), 137, 139.
6. Guillemard, Tondu, Lacoin, and Schrezenmeir, “Consumption of a Fer-
mented Dairy Product Containing the Probiotic Lactobacillus casei DN-114001
Reduces the Duration of Respiratory Infections in the Elderly in a Randomised
Controlled Trial.”
7. “Your Health in Postmenopause,” WebMD, www.webmd.com/menopause
/guide/health-after-menopause.
8. F. Aragon, G. Perdigon, A. De Moreno de LeBlanc, and S. Carino, “The
Administration of Milk Fermented by the Probiotic Lactobacillus casei CRL
431 Exerts an Immunomodulatory Effect Against a Breast Tumour in a Mouse
9780738217956-text.indd 259 11/19/14 10:07 AM

260 • Notes
Model,” Immunobiology 219, no. 6 (February 25, 2014): 457–464, www.ncbi

9. Aarti Sachdeva, Swapnil Rawat, and J. Nagpal, “Efficacy of Fermented
Milk and Whey Proteins in Helicobacter pylori Eradication: A Review,” World
Journal of Gastroenterology 20, no. 3 (January 21, 2014): 724–737, www.ncbi
10. Ibid.
11. E. Zagato et al., “Lactobacillus paracasei CBA L74 Metabolic Products
and Fermented Milk for Infant Formula Have Anti-Inflammatory Activity on
Dendritic Cells in Vitro and Protective Effects Against Colitis and an Enteric
Pathogen in Vivo,” PLoS One 9, no. 2 (February 10, 2014): e87615, www.ncbi
12. Kazuhito Ohsawa, Naoto Uchida, Kohji Ohki, Yasunori Nakamura,
and Hidehiko Yokogoshi, “Lactobacillus helveticus-Fermented Milk Improves
Learning and Memory in Mice,” Nutritional Neuroscience (April 3, 2014),
13. Michelle Schoffro Cook, Weekend Wonder Detox: Quick Cleanses to
Strengthen Your Body and Enhance Your Beauty (Boston: Da Capo Press,
2014).
14. H. Kikuchi-Hayakawa et al., “Effects of Soy Milk and Bifidobacterium
Fermented Soy Milk on Lipid Metabolism in Aged Ovariectomized Rats,” Bio-
science, Biotechnology, and Biochemistry 62, no. 9 (September 1998): 1688–
1692, www.ncbi.nlm.nih.gov/pubmed/9805369.
15. Y. A. Sinyavsky, V. A. Kraysman, and Zh. M. Sulymenova, “Using of a Spe-
cialized Fermented Milk Product on the Basis of Soybeans in Cardiology Prac-
tice,” Voprosy Pitaniia 82, no. 5 (2013): 51–57, www.ncbi.nlm.nih.gov/pubmed
/24640160.
16. C. P. Cheng, S. W. Tsai, C. P. Chiu, T. M. Pan, and T. Y Tsai, “The Effect
of Probiotic-Fermented Soy Milk on Enhancing the NO-Mediated Vascular
Relaxation Factors,” Journal of Science and Food Agriculture 93, no. 5 (March
30, 2013): 1219–1225, www.ncbi.nlm.nih.gov/pubmed/22996620.
17. Li-Ru Lai, Shu-Chen Hsieh, and Hui-Yu Huang, “Effect of Lactic Fer-
mentation on the Total Phenolic, Saponin, and Phytic Acid Contents as Well as
Anti-Colon Cancer Cell Proliferation Activity of Soymilk,” Journal of Biosci-
ence and Bioengineering 115, no. 5 (May 2013): 552–556, www.ncbi.nlm.nih
18. S. K. Yeo and M. T. Liong, “Angiotensin I-Converting Enzyme Inhibi-
tory Activity and Bioconversion of Isoflavones by Probiotics in Soymilk Supple-
mented with Prebiotics,” International Journal of Food Science Nutrition 61,
no. 2 (March 2010): 161–181, www.ncbi.nlm.nih.gov/pubmed/20085504.
9780738217956-text.indd 260 11/19/14 10:07 AM

Notes • 261
19. Michelle Schoffro Cook, The Phytozyme Cure: Treat or Reverse More
Than 30 Serious Health Conditions with Powerful Plant Nutrients (Toronto,
Ontario: John Wiley and Sons, 2010), 220–221.
20. S. M. Lee, Y. Kim, H. J. Choi, J. Choi, Y. Yi, and S. Yoon, “Soy Milk
Suppresses Cholesterol-Induced Inflammatory Gene Expression and Improves
the Fatty Acid Profile in the Skin of SD Rats,” Biochemical and Biophysical
Research Communications 430, no. 1 (January 4, 2013): 202–207, www.ncbi
21. K. Miyazaki, T. Hanamizu, T. Sone, K. Chiba, T. Kinoshita, and S.
Yoshikawa, “Topical Application of Bifidobacterium-Fermented Soy Milk
Extract Containing Genistein and Daidzein Improves Rheological and Physio-
logical Properties of Skin,” Journal of Cosmetic Sciences 55, no. 5 (September/
October 2004): 473–479, www.ncbi.nlm.nih.gov/pubmed/15608997.
22. S. Inoguchi, Y. Ohashi, A. Narai-Kanayama, K. Aso, T. Makagaki, and
T. Fujisawa, “Effects of Non-Fermented and Fermented Soybean Milk Intake
on Faecal Microbiota and Faecal Metabolites in Humans,” International Jour-
nal of Food Science and Nutrition 63, no. 4 (June 2012): 402–410, www.ncbi
23. “Genistein,” Phytochemicals.info, www.phytochemicals.info/phyto
chemicals/genistein.php.
24. Ibid.
25. Lai, Hsieh, and Huang, “Effect of Lactic Fermentation on the Total Phe-
nolic, Saponin, and Phytic Acid Contents as Well as Anti-Colon Cancer Cell
Proliferation Activity of Soymilk.”
26. Takuya Sato, Yasutomo Shinohara, Daisuke Kaneko, Ikuko Nishimura,
and Asahi Matsuyama, “Fermented Soymilk Increases Voluntary Wheel Run-
ning Activity and Sexual Behavior in Male Rats,” Applied Physiology, Nutri-
tion, and Metabolism 35, no. 6 (December 2010): 749–754, www.ncbi.nlm.nih
27. Terri Coles, “Kefir Benefits: 12 Things to Know About This Yogurt-Like
Food,” Huffington Post, September 12, 2013, www.huffingtonpost.ca/2013/09
/12/kefir-benefits_n_3914818.html.
28. Terri Coles, “Kefir Benefits: 12 Things to Know About This Yogurt-Like
Food,” Huffington Post, September 12, 2013, http://www.huffingtonpost.ca
/2013/09/12/kefir-benefits_n_3914818.html.
29. Ibid.; Cox, The Essential Book of Fermentation, 21.
30. H. Maeda, X. Zhu, K. Omura, S. Suzuki, and S. Kitamura, “Effects of
an Exopolysaccharide (kefiran) on Lipids, Blood Pressure, Blood Glucose, and
Constipation,” Biofactors 22, no. 1–4 (2004): 197–200, www.ncbi.nlm.nih.gov
/pubmed/15630283.
9780738217956-text.indd 261 11/19/14 10:07 AM

262 • Notes
31. A. M. de Oliveira Leite, J. T. Silva, V. M. F. Paschoalin, M. A. L. Miguel,

R. S. Peixoto, and A. S. Rosado, “Microbiological, Technological, and Thera-
peutic Properties of Kefir: A Natural Probiotic Beverage,” Brazilian Journal of
Microbiology 44, no. 2 (October 30, 2013): 341–349, www.ncbi.nlm.nih.gov
/pubmed/24294220.
32. Y. P. Chen and M. J. Chen, “Effects of Lactobacillus kefiranofaciens M1
Isolated from Kefir Grains on Germ-Free Mice,” PLoS One 8, no. 11 (Novem-
ber 11, 2013): e78789, www.ncbi.nlm.nih.gov/pubmed/24244362.
33. Tetsu Sugimura, Kenta Jounai, Konomi Ohshio, Takaaki Tanaka,
Masahiro Suwa, and Daisuke Fujiwara, “Immunomodulatory Effect of Lac-
tococcus lactis JCM5805 on Human Plasmacytoid Dendritic Cells,” Clin-
ical Immunology 149, no. 3 (December 2013): 509–518, www.ncbi.nlm.nih
.gov/pubmed/24239838; M. C. Franco, M. A. Golowczyc, G. L. De Antoni,
P. F. Perez, M. Humen, and M. de los Angeles Serradell, “Administration of
Kefir-Fermented Milk Protects Mice Against Giardia intestinalis Infection,”
Journal of Medical Microbiology 62, pt. 12 (December 2013): 1815–1822,
34. H. L. Chen et al., “Kefir Improves Fatty Liver Syndrome by Inhibiting
the Lipogenesis Pathway in Leptin-Deficient ob/ob Knockout Mice,” Interna-
tional Journal of Obesity (London) (December 16, 2013), www.ncbi.nlm.nih
35. M. Ghoneum and J. Gimzewski, “Apoptotic Effect of a Novel Kefir Prod-
uct, PFT, on Multidrug-Resistant Myeloid Leukemia Cells via a Hole-Piercing
Mechanism,” International Journal of Oncology 44, no. 3 (March 2014):
36. G. R. Punaro et al., “Kefir Administration Reduced Progression of Renal
Injury in STZ-Diabetic Rats by Lowering Oxidative Stress,” Nitric Oxide 37
(January 6, 2014): 53–60, www.ncbi.nlm.nih.gov/pubmed/24406684.
37. H. Watanabe, N. Kashimot, J. Kajimura, and K. Kamiya, “A Miso (Jap-
anese soybean paste) Diet Conferred Greater Protection Against Hypertension
Than a Sodium Chloride Diet in Dahl Salt-Sensitive Rats,” Hypertension Research
29, no. 9 (September 2006): 731–738, www.ncbi.nlm.nih.gov/pubmed/17249529.
38. Hiromitsu Watanabe, “Beneficial Biological Effects of Miso with Ref-
erence to Radiation Injury, Cancer, and Hypertension,” Journal of Toxi-
cologic Pathology 26, no. 2 (June 2013): 91–103, www.ncbi.nlm.nih.gov/
pubmed/23914051.
39. K. Shiraki, K. Une, R. Yano, S. Otani, A. Mimeoka, and H. Watanabe,
“Inhibition by Long-Term Fermented Miso of Induction of Pulmonary Adeno-
carcinoma by Diisopropanolnitrosamine in Wistar Rats,” Hiroshima Journal
9780738217956-text.indd 262 11/19/14 10:07 AM

Notes • 263
of Medical Science 52, no. 1 (March 2003): 9–13, www.ncbi.nlm.nih.gov/

pubmed/12701648.
40. A. Ito, H. Watanabe, and N. Basaran, “Effects of Soy Products in Reduc-
ing Risk of Spontaneous and Neutron-Induced Liver Tumors in Mice,” Interna-
tional Journal of Oncology 2, no. 5 (May 1993): 773–776.
41. Seiichiro Yamamoto et al., “Frequent Miso Soup and Isoflavone Con-
sumption Is Associated with a Reduced Risk of Breast Cancer in Japanese
Women,” Journal of the National Cancer Institute 95, no. 12 (June 18, 2003):
906–913, www.greenmedinfo.com/article/frequent-miso-soup-and-isoflavone-
consumption-associated-reduced-risk-breast; Sayer Ji, “The Amazing Healing
Properties of Fermented Foods,” GreenMedInfo, April 6, 2012, www.green-
medinfo.com/blog/amazing-healing-properties-fermented-foods; T. Gotoh,
K. Yamada, A. Ito, H. Yin, T. Kataoka, and K. Dohi, “Chemoprevention of
N-Nitroso-N-Methylurea-Induced Rat Mammary Cancer by Miso and Tamox-
ifen, Alone and in Combination,” Japanese Journal of Cancer Research 89, no.
5 (May 1998): 487–495, www.ncbi.nlm.nih.gov/pubmed/9685851; Watanabe,
“Beneficial Biological Effects of Miso with Reference to Radiation Injury, Cancer,
and Hypertension”; Margie King, “Miso Protects Against Radiation, Cancer,
and Hypertension,” GreenMedInfo, August 20, 2013, www.greenmedinfo.com
/blog/miso-protects-against-radiation-cancer-and-hypertension.
42. M. Tolonen, M. Taipale, B. Viander, J. M Pihlava, H. Kornonen, and
E. L. Ryhänen, “Plant-Derived Biomolecules in Fermented Cabbage,” Journal
of Agricultural Chemistry 50, no. 23 (November 6, 2002): 6798–6803, www
43. Alison Evert, “Phytochemicals,” MedlinePlus, May 5, 2011, www.nlm.nih
.gov/medlineplus/ency/imagepages/19303.htm.
44. F. Breidt Jr. and J. M. Caldwell, “Survival of Escheria coli O157:H7
in Cucumber Fermentation Brines,” Journal of Food Science 76, no. 3 (April
45. “Shigellosis,” Centers for Disease Control and Prevention, www.cdc.gov
/nczved/divisions/dfbmd/diseases/shigellosis.
46. H. Chon and B. Choi, “The Effects of a Vegetable-Derived Probiotic Lac-
tic Acid Bacterium on the Immune Response,” Microbiology and Immunology
54, no. 4 (April 2010): 228–236, www.ncbi.nlm.nih.gov/pubmed/20377751.
47. V. K. Bajpai, S. C. Kang, and K. H. Baek, “Microbial Fermentation of
Cabbage by a Bacterial Strain of Pectobacterium atrosepticum for the Pro-
duction of Bioactive Material Against Candida Species,” Journal de Mycolo-
gie Medicale 22, no. 1 (March 2012): 21–29, www.ncbi.nlm.nih.gov/pubmed
/23177810.
9780738217956-text.indd 263 11/19/14 10:07 AM

264 • Notes
48. A. W. Nichols, “Probiotics and Athletic Performance: A Systematic

Review,” Current Sports Medicine Reports 6, no. 4 (July 2007): 269–273,
49. Dawei Gao, Zhengrong Gao, and Guanghua Zhu, “Antioxidant Effects
of Lactobacillus plantarum via Activation of Transcription Factor Nrf2,” Food
and Function 4, no. 6 (June 4, 2013): 982, www.ncbi.nlm.nih.gov/pubmed
/23681127.
50. Y. H. Ju et al., “Estrogenic Effects of Extracts from Cabbage, Fermented
Cabbage, and Acidified Brussels Sprouts on Growth and Gene Expression of
Estrogen-Dependent Human Breast Cancer (MCF-7) Cells,” Journal of Agri-
cultural Food Chemistry 48, no. 10 (October 2000): 4628–4634, www.ncbi
51. “Sauerkraut,” German Food Guide, www.germanfoodguide.com
/sauerkraut.cfm.
52. H. C. Mei et al., “Immunomodulatory Activity of Lactococcus lac-
tis A17 from Taiwan Fermented Cabbage in OVA-Sensitized BALB/c Mice,”
Evidence-Based Complementary and Alternative Medicine 2013, no. 8 (March
7, 2013): 1–11, www.ncbi.nlm.nih.gov/pubmed/23401710.
53. J. Ge et al., “Paracin 1.7, a Bacteriocin Produced by Lactobacillus para-
casei HD1.7 Isolated from Chinese Cabbage Sauerkraut, a Traditional Chinese
Fermented Vegetable Food,” Wei Sheng Wu Xue Bao 49, no. 5 (May 2009):
54. C. Y. Wang, P. R. Lin, C. C. Ng, and Y. T. Shyu, “Probiotic Properties of
Lactobacillus Strains Isolated from the Feces of Breast-Fed Infants and Taiwan-
ese Pickled Cabbage,” Anaerobe 16, no. 6 (December 2010): 578–585, www
55. Z. Yu, X. Zhang, S. Li, C. Li, D. Li, and Z. Yang, “Evaluation of Probi-
otic Properties of Lactobacillus plantarum Strains Isolated from Chinese Sau-
erkraut,” World Journal of Microbiology and Biotechnology 29, no. 3 (March
56. Ross Grant, “Fermenting Sauerkraut Foments a Cancer Fighter,” Health
Scout New Reporter, October 24, 2002, www.lifeclinic.com/ams/healthnews/
article_view.asp?story=509840.
57. Sandor Ellix Katz, Wild Fermentation: The Flavor, Nutrition, and Craft
of Live-Culture Foods (White River Junction, VT: Chelsea Green, 2003), 50.
58. Jinhee Cho, Dongyun Lee, Changnam Yang, Jonhin Jeon, Jeongho Kim,
and Hongui Han, “Microbial Population Dynamics of Kimchi, a Fermented
Cabbage Product,” FEMS Microbiology Letters 257, no. 2 (April 2006):
9780738217956-text.indd 264 11/19/14 10:07 AM

Notes • 265
59. Kun-Young Park, Ji-Kang Jeong, Yong-Eun Lee, and James W. Daily,
“Health Benefits of Kimchi (Korean fermented vegetables) as a Probiotic Food,”
Journal of Medicinal Food 17, no. 1 (January 2014): 6–20, www.ncbi.nlmn
.ih.gov/pubmed/24456350.
60. M. K. Park et al., “Lactobacillus plantarum DK119 as a Probiotic Con-
fers Protection Against Influenza Virus by Modulating Innate Immunity,” PLos
One 8, no. 10 (October 4, 2013): e75368, www.ncbi.nlm.nih.gov/pubmed
/24124485.
61. Ibid.
62. I. H. Jung, M. A. Jung, E. J. Kim, M. J. Han, and D. H. Kim, “Lacto-
bacillus pentosus var. plantarum C29 Protects Scopolamine-Induced Memory
Deficit in Mice,” Journal of Applied Microbiology 113, no. 6 (December 2012):
63. T. J. Won et al., “Oral Administration of Lactobacillus Strains from Kim-
chi Inhibits Atopic Dermatitis in NC/Nga Mice,” Journal of Applied Micro-
biology 110, no. 5 (May 2011): 1195–1202, www.ncbi.nlm.nih.gov/pubmed
/21338447.
64. “Kombucha Culture Instructions,” Sproutmaster, www.sproutmaster
.com/Article-Kombucha.pdf.
65. I. Vina, P. Semjonovs, R. Linde, and I. Denina, “Current Evidence on
Physiological Activity and Expected Health Effects of Kombucha Fermented
Beverage,” Journal of Medicinal Food 17, no. 2 (February 2014): 179–188,
66. S. Bhattacharya, R. Gachhui, and P. C. Sil, “Effect of Kombucha, a Fer-
mented Black Tea in Attenuating Oxidative Stress Mediated Tissue Damage in
Alloxan Induced Diabetic Rats,” Food and Chemical Toxicology 60 (October
67. Fardin Barati et al., “Histopathological and Clinical Evaluation of Kom-
bucha Tea and Nitrofurazone on Cutaneous Full-Thickness Wounds Healing in
Rats: An Experimental Study,” Diagnostic Pathology 8, no. 1 (July 17, 2013):
Appendix: The Cutting-Edge Research
1. S. Hempel et al., “Probiotics for the Prevention and Treatment of

Antibiotic-A ssociated Diarrhea: A Systematic Review and Meta-Analysis,”
Journal of the American Medical Association 307, no. 18 (May 9, 2012): 1959–
9780738217956-text.indd 265 11/19/14 10:07 AM

266 • Notes
2. G. Ayala, W. I. Escobedo-Hinojosa, C. F. de la Cruz-Herrera, and I.

Romero, “Exploring Alternative Treatments for Helicobacter pylori Infection,”
World Journal of Gastroenterology 20, no. 6 (February 14, 2014): 1450–1469,
3. E. Lonnermark et al., “Intake of Lactobacillus plantarum Reduces Certain
Gastrointestinal Symptoms During Treatment with Antibiotics,” Journal of Clin-
ical Gastroenterology, February 2010, http://www.ncbi.nlm.nih.gov/pubmed
/19727002.
4. M. Shu et al., “Fermentation of Propionibacterium Acnes, a Commen-
sal Bacterium in the Human Skin Microbiome, as Skin Probiotics Against
Methicillin-Resistant Staphylococcus aureus.” PLoS One 2013, http://www
5. Ananya Mandal, “What Are Cytokines?” NewsMedical, May 17, 2014,
www.news-medical.net/health/What-are-Cytokines.aspx.
7. G. S. Jensen et al., “A Double-Blind Placebo-Controlled Randomized Pilot
Study: A Consumption of a High-Metabolite Immunogen from Yeast Culture
Has Beneficial Effects on Erythrocyte Health and Mucosal Immune Protection
in Healthy Subjects,” Open Nutritional Journal 2 (2008): 68–75.
8. Nina Lincoff, “Gut Bacteria May Cause Inflammation in Rheumatoid
Arthritis,” HealthlineNews, November 8, 2013, www.healthline.com/health
-news/arthritis-gut-bacteria-may-trigger-ra-110813.
10. P. Hlivak et al., “One Year Application of Probiotic Strain Enterococcus
faecium M-74 Decreases in Serum Cholesterol Levels,” Bratislavske Lekarske
Listy, 2005, www.ncbi.nlm.nih.gov/pubmed/16026136.
11. M. L. Jones, “Cholesterol Lowering and Inhibition of Sterol Absorption
by Lactobacillus reuteri NCIMB 30242: A Randomized Controlled Trial,”
European Journal of Clinical Nutrition, November 2012, www.ncbi.nlm.nih
.gov/22990854.
12. A. J. Nauta et al., “Relevance of Pre- and Postnatal Nutrition to Devel-
opment and Interplay Between the Microbiota and Metabolic and Immune Sys-
tems,” American Journal of Clinical Nutrition, August 2013, www.ncbi.nlm
13. T. Poutahidis et al., “Probiotic Microbes Sustain Youthful Serum Testos-
terone Levels and Testicular Size in Aging Mice,” PLoS One, January 2, 2014,
14. “Yogurt,” Wikipedia, http://en.wikipedia.org/wiki/Yogurt.
15. L. Varga, J. Süle, and P. Nagy, “Short Communication: Survival of the
Characteristic Microbiota in Probiotic Fermented Camel, Cow, Goat, and
9780738217956-text.indd 266 11/19/14 10:07 AM

Notes • 267
Sheep Milks During Refrigerated Storage,” Journal of Dairy Science 97, no. 4
(April 2014): 2039–2044.
16. Y. Kim et al., “Fermentation of Soy Milk via Lactobacillus planta-
rum Improves Dysregulated Lipid Metabolism in Rats on a High Cholesterol
Diet,” PLos One 9, no. 2 (February 10, 2014): e88231, www.ncbi.nlm.nih.gov
/pubmed/24520358.
17. M. Kobayashi, R. Hirahata, S. Egusa, and M. Fukuda, “Hypocholesterol-
emic Effects of Lactic Acid-Fermented Soymilk on Rats Fed a High Cholesterol
Diet,” Nutrients 4, no. 9 (September 2012): 1304–1316, www.ncbi.nlm.nih.gov
/pubmed/23112918.
18. Cristina Martínez-Villaluenga et al., “Multifunctional Properties of
Soy Milk Fermented by Enterococcus faecium Strains Isolated from Raw Soy
Milk,” Journal of Agricultural Food Chemistry 60, no. 41 (October 17, 2012):
19. S. S. Chiang and T. M. Pan, “Antiosteoporotic Effects of Lactobacillus-
Fermented Soy Skim Milk on Bone Mineral Density and the Microstructure of
Femoral Bone in Ovariectomized Mice,” Journal of Agricultural Food Chem-
istry 59, no. 14 (July 27, 2011): 7734–7742, www.ncbi.nlm.nih.gov/pubmed
/21668014.
20. Cox, The Essential Book of Fermentation, 22.
21. H. Maeda, Zhu, Omura, Suzuki, and Kitamura, “Effects of an Exo-
polysaccharide (kefiran) on Lipids, Blood Pressure, Blood Glucose, and
Constipation.”
22. H. L. Chen et al., “Kefir Improves Fatty Liver Syndrome by Inhibiting
the Lipogenesis Pathway in Leptin-Deficient ob/ob Knockout Mice.”
23. A. Ito, Watanabe, and Basaran, “Effects of Soy Products in Reducing
Risk of Spontaneous and Neutron-Induced Liver Tumors in Mice.”
24. Yamamoto et al., “Frequent Miso Soup and Isoflavone Consumption Is
Associated with a Reduced Risk of Breast Cancer in Japanese Women”; Ji, “The
Amazing Healing Properties of Fermented Foods.”
25. T. Gotoh, Yamada, Ito, Yin, Kataoka, and Dohi, “Chemoprevention of
N-Nitroso-N-Methylurea-Induced Rat Mammary Cancer by Miso and Tamox-
ifen, Alone and in Combination.”
26. Ibid.
27. Watanabe, “Beneficial Biological Effects of Miso with Reference to Radi-
ation Injury, Cancer, and Hypertension.”
28. King, “Miso Protects Against Radiation, Cancer, and Hypertension.”
29. Tolonen, Taipale, Viander, Pihlava, Korhonen, and Ryhanen, “Plant-
Derived Biomolecules in Fermented Cabbage.”
30. Grant, “Fermenting Sauerkraut Foments a Cancer Fighter.”
9780738217956-text.indd 267 11/19/14 10:07 AM

268 • Notes
31. Ibid.
32. Won et al., “Oral Administration of Lactobacillus Strains from Kimchi
Inhibits Atopic Dermatitis in NC/Nga Mice.”
33. S. M. Lee, “Effects of Kimchi Supplementation on Blood Pressure and
Cardiac Hypertrophy with Varying Sodium Content in Spontaneously Hyper-
tensive Rats,” Nutrition in Research and Practice 6, no. 4 (August 2012):
34. F. Barati et al., “Histopathological and Clinical Evaluation of Kombucha
Tea and Nitrofurazone on Cutaneous Full-Thickness Wounds Healing in Rats:
An Experimental Study,” Diagnostic Pathology 8, no. 1 (July 17, 2013): 120,
35. N. F. Fu et al., “Clearance of Free Silica in Rat Lungs by Spraying with
Chinese Herbal Kombucha,” Evidence-Based Complementary and Alternative
Medicine 2013, no. 7 (2013): 1–9, www.ncbi.nlm.nih.gov/pubmed/24023583.
36. Y. Wang et al., “Hepatoprotective Effects of Kombucha Tea: Identifi-
cation of Functional Strains and Quantification of Functional Components,”
Journal of the Science of Food and Agriculture 94, no. 2 (January 30, 2014):
37. Alan J. Marsh, Orla O’Sullivan, Colin Hill, R. Paul Ross, and Paul D.
Cotter, “Sequence-Based Analysis of the Bacterial and Fungal Compositions of
Multiple Kombucha (tea fungus) Samples,” Food Microbiology 38, no. 4 (April
9780738217956-text.indd 268 11/19/14 10:07 AM

About the Author
M ichelle Schoffro Cook, PhD, DNM, DHS, ROHP, is the

author of seventeen health books, including the inter-
national bestsellers 60 Seconds to Slim, The Ultimate pH Solu-
tion, and The 4-Week Ultimate Body Detox Plan. She holds
advanced degrees in natural health, holistic and orthomolecular
nutrition, and traditional natural medicine, and has twenty-five
years of experience in the field. Dr. Cook is a board-certified
doctor of natural medicine. She received the doctor of humani-
tarian services designation from the World Organization of
Natural Medicine and a World-L eading Intellectual Award for
her contribution to natural medicine. She is the publisher of the
popular health e-zine World’s Healthiest News and is a regular
blogger for TheProbioticPromise.com, PureFoodWarrior.com,
HealthySurvivalist.com, and Care2.com. Check out her websites:
DrMichelleCook.com and WorldsHealthiestDiet.com. Subscribe to
her free e-zine at WorldsHealthiestDiet.com.
269
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9780738217956-text.indd 270 11/19/14 10:07 AM
Acknowledgments
T hank you to my wonderful agent and friend, Claire. You’re a

true visionary and excellent agent. Thanks for all you do to
share my books with readers.
Thank you to Renee for your belief in this book and your
many editing talents.
Thanks to Kevin Mehring for your excellent title suggestion.
Thanks to the team at Da Capo for all your efforts on design,
editing, marketing, promotions, and project management to make
The Probiotic Promise what it is and will become.
Thanks to my parents, Michael and Deborah Schoffro, for
your ongoing belief in me throughout my lifetime.
Thanks, last but definitely not least, to Curtis, my amazing
husband and love of my life. I can never thank you for all you do
for me and for always treating me like a queen.
Thanks to everyone else who played a role in this book.
271
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9780738217956-text.indd 272 11/19/14 10:07 AM
Index
Acetaminophen, 240 Almonds
Acetobacter, 146 Almond Ricotta Cheese, 200–201
Acid bath, 32 cream from, 217–218
Acne, 50 yogurt from, 186–192
Activia, 136, 137–138 Aloe vera, 45
Adenosine triphosphate (ATP), Alpha lipoic acid, 102, 140
185–186 Alzheimer’s disease, 36, 88–90
Adrenal exhaustion, 48, 49 Ampicillin, 57
Age factor, 125 Amylase, 43
Aging Animal products. See Dairy products;
cancer and, 90 Meat
inflammation and, 34, 35, Anise carrots, 211–212
155–156 Antacids, 28
of men, 233 Antibacterial products, 48, 50
probiotics for, 101–102, 155–156, Antibiotics
233 Candida from, 28
skin, 155–156 diarrhea from, 60–63, 132 (table),
vitamins for, 102 229
AIDS, 72, 73–74 probiotic dosage with, 129–130
Alcohol probiotics versus, 13–14, 58–60
Candida from, 27 skin problems and, 50, 230
fermentation by, 145 superbug creation and, 54–57
Allergic rhinoconjunctivitis (ARC), superbug resistance to, 49–54
84 veterinary, 51
Allergies Antioxidants, 89, 101–102
Candida from, 30 Anxiety, 85–86, 132 (table), 231
case study on, 79–80 Apples
natural remedies for, 80 apple cider vinegar, 43
probiotic fillers and, 125 Apple-Cabbage Kraut, 171,
probiotics for, 80, 84–85, 116, 231 210–211
See also Food sensitivity benefits of, 40–41
273
9780738217956-text.indd 273 11/19/14 10:07 AM

274 • Index
ARC. See Allergic rhinoconjunctivitis Bifidobacteria bifiform,

Arthritis, 87–88, 232, 234 B. bifiform, 64
Artificial sweeteners, 185 Bifidobacterium animalis,
Asthma, 36 B. animalis, 68, 101, 137
Athletic performance, 168, 186 Bifidobacterium bifidum,
ATP. See Adenosine triphosphate B. bifidum, 68, 116
Autoimmune disorders, 25, 33, 182 Bifidobacterium bifidus,
B. bifidus, 43
Bacillus subtilis, 76 Bifidobacterium breve,
Bacteria B. breve, 92, 97, 116–117
benefits of, 18 Bifidobacterium infantis,
count in body, 17 B. infantis, 97–98, 117
good, bad and “swing voter,” Bifidobacterium lactis, B. lactis
19–20 about, 117–118
HMP for, 20–22 for heart disease, 100
superbugs, 49–57, 76 for IBS, 97–98
Bacterial overgrowth for pregnancy, 101
process of, 33 in yogurt, 138
symptoms of, 25–26 Bifidobacterium longum,
testing for, 24 B. longum, 86, 92, 97, 118
See also Gut health Bifidus Regularis, B. L. Regularis,
Bacteriocin, 65, 68, 169 136–137
Bacteriophages, 53 Bile, 32–33
Bacteroides, 34, 116, 117 Biofilm, 68
Basil–Pumpkin Seed Soft Cheese, BioFrontiers Institute, 22
203–204 Birth control, 28
Bassler, Bonnie L., 47, 79 Bjeldanes, Leonard, 238
BDNF. See Brain-derived Black and Blue Berry Gelato,
neurotrophic factor 220–221
Beer, 27 Bloating, 20, 36, 95, 141
Belaiche, Paul, 77 Blood
Beverages leaky gut viral access to, 36
alcohol intake, 27 nutrient absorption in, 32
coconut milk, 195 poisoning, 113
green tea kombucha, 195–198 white blood cells, 74, 111
herbal tea, 43, 119 Blood pressure, 164, 239
smoothies, 193–194 Blood sugar imbalance, 28, 103, 104,
water intake, 44, 108, 130 148
Bifidobacteria, 115–118 See also Diabetes
9780738217956-text.indd 274 11/19/14 10:07 AM

Index • 275
Blueberries, 193, 220–221 colitis research from, 94

Boulard, Henri, 119 heart disease research from, 233
Bowel movements MRSA research from, 67
constipation, 26, 44–46, 96 Cancer
importance of, 41, 44 aging and, 90
stool testing, 24 breast, 26, 149, 159, 165, 237
See also Colon; Diarrhea case studies, 15–17, 139–141
Brain disease chemotherapy for, 63, 90–91, 132
fermented foods for, 150, 174 (table)
leaky gut and, 36 colon, 91, 154, 164, 165
probiotics for, 88–90, 232 diet for, 16, 140, 237–238
Brain-derived neurotrophic factor fermented foods for, 149, 154–155,
(BDNF), 231 162, 164–165, 168, 237–238
Brands genetics and, 90
probiotic, 126–128, 129 kefir for, 162
yogurt, 135–138 liver, 165, 237–238
Bread, sourdough, 147 lung, 164–165, 238
Breast cancer miso for, 164–165, 237–238
constipation and, 26 natural remedies for, 16–17, 140
miso for, 165, 237 probiotics for, 16, 90–91, 112, 149
soy myths and, 159 prostate, 159
yogurt for, 149 radiation therapy for, 90–91, 238
Brining, 144 sauerkraut for, 168, 238
Budget, 177 skin, 139–141
Buhner, Stephen Harrod, 52, 54, 103 smoking and, 91
Bulgaria, 148 stomach, 15–17
yogurt benefits for, 149, 154–155
Cabbage Candida
kimchi, 172–175, 214–216, causes of, 27–30, 48, 74
238–239 fermented foods for, 74, 167, 176,
sauerkraut, 166–172, 208–211, 230–231
238 natural remedies for, 48–49, 75–78
Caesar salad dressing, 205 probiotics for, 48, 119
Calcium, 32, 115, 155 symptoms of, 26–27
Campylobacter jejuni, C. jejuni, 116, Candida albicans, 26, 27
117 Candidiasis, 26–27
Canada Canning, 170
anxiety research from, 86 Carbapenem-resistant Enterobacteri-
cancer research from, 16, 91 aceae (CRE), 55, 57
9780738217956-text.indd 275 11/19/14 10:07 AM

276 • Index
Carbapenem-resistant Klebsiella Chickens, 56, 57

pneumonia (CRKP), 55 Children. See Infants and children
Carrots, 211–212 Chile, 66, 230
Case studies Chilis, 212, 213
allergies, 79–80 China
chronic fatigue, 47–49 fermented foods from, 168–169,
depression, 103–105 175
IBS, 1–3 research from, 59, 240
skin cancer, 139–141 Chlorinated water, 28, 131
stomach cancer, 15–17 Chocolate smoothie, 193–194
Cashew-Thyme Soft Cheese, 202–203 Cholera, 117
Cashews Cholesterol
cheese from, 200, 201–202, probiotics for, 100, 112, 132
204–205 (table), 232–233
cream from, 217–218 soy yogurt and, 154, 235
frozen yogurt from, 221–222 Chronic fatigue, 25, 47–49
gelato from, 220–221 Clinical Enteric Neuroscience Trans-
ice cream from, 219–220, 223 lational and Epidemiological
yogurt from, 188–192 Research (CENTER) Group, 97
CD4 count, 74 Clostridium difficile, C. diff
CDC. See Centers for Disease Control aggressiveness of, 67
and Prevention diseases linked to, 94, 113
Celiac disease, 20, 36, 93–94, 96 probiotics for, 113, 114, 116, 119
Cellulase, 43 Clostridium perfringens, 41
CENTER. See Clinical Enteric Coconut
Neuroscience Translational and cream, 216–217
Epidemiological Research ice cream, 218–219, 222–223
Centers for Disease Control and milk, 195
Prevention (CDC) oil, 76, 140
on antibacterial products, 50 Colds, 14, 50, 69, 132 (table)
on arthritis, 87 Colic, 96
on heart disease, 99 Colitis, 36, 94, 118
on superbugs, 54–55 Colon
Cephalexin, 59 cancer, 91, 154, 164, 165
CFUs. See Colony-forming units cleanses, 46
Cheese, 38, 112, 118 colitis, 36, 94, 118
See also Dairy-free cheese Crohn’s disease, 36, 94
Chemotherapy, 63, 90–91, 132 (table) diverticulosis, 98–99
Chewing, 31–32, 42 IBD, 36, 94
9780738217956-text.indd 276 11/19/14 10:07 AM

Index • 277
IBS, 1–3, 95–98, 132 (table) See also Yogurt

Colony-forming units (CFUs), 120, Dairy-free cheese
121, 123 Almond Ricotta Cheese, 200–201
Company reputation, 121–122 Basil-Pumpkin Seed Soft Cheese,
See also Brands 203–204
Constipation, 26, 44–46, 96 cashew, 200, 201–202, 204–205
Cosmetics, 155–156 Cashew-Thyme Soft Cheese,
Cramping, 1–3, 36, 95 202–203
Cranberry juice, 66, 230 Roasted Red Pepper Soft Cheese,
CRE. See Carbapenem-resistant 201–202
Enterobacteriaceae yogurt, 199
C-reactive protein (CRP), 93, 101, Dairy-Free Cream, 217–218
233 Dairy-Free, Probiotic Rich Caesar
Cream, 216–218 Salad Dressing, 205
Creamsicle Ice Cream, 219–220 Dairy-Free Whey, 188
Creamy Dairy-Free Yogurt Cheese, Dairy-Free Yogurt, 186–188
199 about, 151–157, 234–235, 236
CRKP. See Carbapenem-resistant savory Greek-style, 188–191
Klebsiella pneumonia sweet, 191–192
Crohn’s disease, 36, 94 Dandelion, 76
CRP. See C-reactive protein Danone, 136–138
Cultured Anise Carrots, 211–212 David, Lawrence, 38
Cultured Coconut Cream, 216 Dementia, 89, 174
Cultured Coconut Milk, 195 Dental health, 63, 114, 132 (table)
Cultured foods. See Fermented foods Depression, 85–86, 103–105, 231
Curcumin, 17, 140 Dermatitis, 239
Curtis’s Chocolate Banana Pro Desserts
Smoothie, 193–194 cream, 216–218
Cytokines, 82–83, 231 frozen yogurt, 221–222
gelato, 220–221
Dairy products ice cream, 218–220, 222–223
arthritis from, 234 Diabetes
cheese, 38, 112, 118 Candida from, 28
IBS from, 95 causes and types, 92
inflammation from, 37–39 fatty liver disease and, 237
probiotics to digest, 111, 112 fermented foods for, 162–163, 176
problems overview, 152–153 leaky gut syndrome and, 93
sensitivity to, 80, 125, 182 probiotics for, 92–93
superbugs rise in, 51 Diagnostic tests, 24
9780738217956-text.indd 277 11/19/14 10:07 AM

278 • Index
Diarrhea IBS, 1–3, 95–98, 132 (table)

antibiotic-related, 60–63, 132 in infants and children, 96
(table), 229 leaky gut syndrome and, 36, 83
probiotics for, 60–63, 119, 132 stress and, 42, 83, 85–86
(table) ulcers, 64–66, 67, 198, 230
traveler’s, 99, 132 (table) Diverticulosis, 98–99
Diet Douches, 72, 131
for cancer, 16, 140, 237–238 D-ribose, 185–186
Candida from, 28, 29 Drugs
chronic fatigue from, 48 acetaminophen, 240
for constipation, 44 ampicillin, 57
depression and, 103–104 for arthritis, 87
diabetes and, 92 birth control, 28
frozen food in, 2 Candida from, 28–29
heart disease and, 99 cephalexin, 59
intermediate bacteria and, 19 erythromycin, 59
magnesium in, 45 gentamicin, 59
meat in, 37–39 kombucha and, 239, 240
meat-free protein in, 39–41 methicillin, 55
nutrient absorption and, 33 miso and, 237
prebiotics in, 107–109 nitrofurazone, 176, 239
SAD, 33, 38, 113 NSAIDs, 64
See also Dairy products; oxytetracycline, 56, 59
Fermented foods; Food probiotic contraindications with,
sensitivity; Sugar 124
Digestion streptomycin, 56, 57, 59
improvement strategies, 42–43, sulfanomides, 57
236 symptom suppression by, 10
process, 31–34 tamoxifen, 237
Digestive disorders tetracycline, 53, 57, 59
antacids and, 28 triclosan, 50
bloating, 20, 36, 95, 141 vancomycin, 59
celiac disease, 20, 36, 93–94, 96 for wound treatment, 176, 239
colitis, 36, 94, 118 See also Antibiotics
cramping, 1–3, 36, 95 DuPont Nutrition and Health, 61
diverticulosis, 98–99 Dysbiosis, 33
gastritis, 64–66, 67, 230
Giardia, 162 E. coli
hydrochloric acid and, 29 apples and, 41
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Index • 279
probiotics for, 112, 114, 118, 119 by vinegar, 146

sauerkraut for, 166–167, 169 by whey starter, 145
soy for, 156 by yogurt starter, 144–145
as suberbug, 55, 57 Fermented foods
Ear infections, 70 athletic performance and, 168
Echinacea, 174 benefits of homemade, 177–180
Eczema, 36, 84 bifidobacteria family in, 116
EGCG. See Epigallocatechin gallate from China, 168–169, 175
Elderberries, 174 dead or live cultures in, 9,
Elderly care, 70, 128, 149 133–135, 170, 176, 178
See also Aging equipment for, 183, 207
Emotional disorders, 85–86, from Germany, 168–169
103–105, 231 for infants, 150, 233
Emotional processing, 89 ingredients for, 183–186
England, 97 from Korea, 172–173
Enterococcus, 41, 78, 113, 235 lactobacilli family in, 111
Enterococcus faecium, 100, 232–233 origins of, 142–143, 168–169
Enzymes, 32, 42, 114 from Russia, 148, 175
Epigallocatechin gallate (EGCG), from Turkey, 147, 161
206 Fermented foods, by illness
Equipment, 183, 207 for brain disease, 150, 174
Erythromycin, 59 for cancer, 149, 154–155, 162,
Essiac, 16 164–165, 168, 237–238
Estrogen, 30, 149, 158–159, 168 for Candida, 74, 167, 176,
230–231
Factory farms, 51 for diabetes, 162–163, 176
Fatigue, chronic, 25, 47–49 for fatty liver disease, 237
Fatty liver disease, 237 for flu, 174, 238
Fermentation for food poisoning, 150, 166–167
by alcohol, 145 for H. pylori, 149–150
by brining, 144 for heart disease, 153–154, 168
canning and, 170 for kidney health, 171
pickling and, 169, 170 for liver disease, 165, 237–238,
by probiotic powder, 144 240
process, 119, 171–172, 238 for metabolic syndrome, 148
by sodium grain or legume paste, for nutrient absorption, 149, 164
146–147 for osteoporosis, 155
sugar and, 171–172, 185–186 for respiratory infection, 148–149,
types of, 143–147 239–240
9780738217956-text.indd 279 11/19/14 10:07 AM

280 • Index
Fermented foods, by illness Fish, 45

(continued) Fish oil, 104
for skin problems, 155–156, 174, 5-HTP, 104
176–177, 239 Flu
for wound treatment, 176–177, antibiotics for, 14
239–240 fermented foods for, 174, 238
Fermented foods, by type natural remedies for, 174
apple cider vinegar, 43 probiotics for, 132 (table), 238
carrots, 211–212 Food poisoning
cheese, 38, 112, 118 fermented foods for, 150, 166–167
cheese, dairy-free, 199–205 probiotics for, 117, 132 (table), 150
coconut cream, 216–217 Food sensitivity
coconut ice cream, 218–219, to dairy, 80, 125, 182
222–223 to gluten, 20, 36, 93–94, 96, 182
coconut milk, 195 probiotic fillers and, 125
green bean pickles, 213 FOS. See Fructooligosaccharides
hot sauce, 212 Free radicals, 77, 89, 101–102
kefir, 161–163, 236–237 Frozen food, 2
kimchi, 172–175, 214–216, Frozen yogurt, 221–222
238–239 Fructooligosaccharides (FOS), 92,
kombucha, 175–177, 239–240 100, 108–109
miso, 163–165, 237–238 Fruit
onions, 214 about, 183–184
salad dressings, 205–207 antibiotics used on, 56–57
sauerkraut, 166–172, 208–211, creamsicle, 219–220
238 freshness preservation of, 141–142,
sourdough bread, 147 179
tofu, 165 gelato, 220–221
whey, 145, 186, 188, 190–191 pops, 222
See also Yogurt smoothies, 193–194
Fermented Green Tea (Kombucha), See also Apples
195–198 Fungal infections, 72, 74–78
Fermented Onions, 214 See also Candida
Fiber Fungi, beneficial, 119
constipation and, 44
diverticulosis and, 98–99 Gallbladder, 32–33
prebiotics and, 107, 108, 109 GALT. See Gut-associated lymphoid
Fibromyalgia, 87 tissue
Finland, 70, 101, 238 Garlic, 77, 213
9780738217956-text.indd 280 11/19/14 10:07 AM

Index • 281
Gastritis, 64–66, 67, 230 apples for, 40–41

Gastroenteritis, 113 GI system and, 31–34
Gastrointestinal (GI) system, 31–34 good versus bad bacteria and,
Gastrointestinal (GI) tract, 31 19–20
See also Gut health imbalances, 24–26
Gelato, 220–221 inflammation link to, 34–37,
Genetics 82–84, 231
brain disease and, 89 nutrient absorption and, 32, 33
cancer and, 90 probiotic actions on, 23–24,
Human Genome Project, 21 59–60, 65, 106–107
jumping genes, 53 probiotic supplement for, 44–45
Genistein, 158–159 role of, 22–24
Gentamicin, 59 Gut-associated lymphoid tissue
German sauerkraut, 168–169 (GALT), 34–35
Germophobia, 48, 50
GI system. See Gastrointestinal Headaches, 36
system Heart disease
GI tract. See Gastrointestinal tract fermented foods for, 153–154, 168
Giardia, 162 probiotics for, 99–101, 232–233
Ginger, 43, 206 Helicobacter pylori, H. pylori
Ginseng, 49 fermented foods for, 149–150
Gluconacetobacter, 240 probiotics for, 64–66, 67, 112, 132
Glucosinolates, 167, 178, 238 (table), 229–230
Gluten Hemicellulase, 43
probiotic breakdown of, 93–94, Herbal remedies. See Natural
111, 112 remedies
sensitivity, 20, 36, 93–94, 96, 182 Herpes, 71
sourdough bread, 147 HIV. See Human immunodeficiency
Gonorrhea, 55–56, 77 virus
Gout, 87 HMP. See Human Microbiome
Grain fermentation, 146–147 Project
See also Gluten Homocysteine, 101, 148
Greek-style yogurt, 188–191 Hormones
Green bean pickles, 213 Candida and, 27, 30
Green Chili Hot Sauce, 212 cytokines and, 231
Green powder, 184 depression and, 103–104
Green tea, 195–198, 206–207 diabetes and, 92
Greens, 45 estrogen, 30, 149, 158–159, 168
Gut health metabolic syndrome and, 148
9780738217956-text.indd 281 11/19/14 10:07 AM

282 • Index
Hormones (continued) probiotics at pregnancy for, 84,

sauerkraut for, 167 101, 110, 115–116
soy myths on, 157–160 probiotics in, 117
testosterone, 233 respiratory infection in, 70
xenoestrogen, 30, 158–159 Inflammation
Hospital-acquired disease, 57, 69, 113 aging and, 34, 35, 155–156
Hot sauce, 212 allergies and, 84–85
Human Genome Project, 21 anxiety, depression and, 86, 231
Human immunodeficiency virus arthritis and, 87–88, 232, 234
(HIV), 35, 71–72, 73–74 brain disease and, 232
Human Microbiome Project (HMP), colitis and, 94, 118
20–22 cytokines role in, 82–83, 231
Hungary, 86 from dairy, 37–39
Hydrochloric acid, 29, 32 depression and, 86
Hypothyroidism, 28 diabetes and, 93
diverticulosis and, 98
IBD. See Inflammatory bowel disease gut health link to, 34–37, 82–84,
IBS. See Irritable bowel syndrome 231
Ice cream, 218–220, 222–223 health problems from, 81–84
IgA. See Immunoglobulin A heart disease and, 82, 100–101,
Immune system 233
allergies and, 231 HIV and, 35
anxiety, depression and, 231 immune system and, 23–24
Candida and, 30 from meat, 37–39
HIV and, 71–72, 73–74 probiotic action for, 23–24
inflammation and, 23–24, 231 process, 82–83
kefir for, 161–162 Inflammatory bowel disease (IBD),
tumors and, 117 36, 94
Immunoglobulin A (IgA), 231 Ingredients, 183–186
India, 74 Interferons, 112
Infants and children Intermediate “swing voter” bacteria,
allergies in, 84, 233 19–20
antibiotic-related diarrhea in, Intestinal health. See Gut health
62–63 Intestinal villi, 32, 33, 83, 93–94
brand recommendations for, 128 Inulin, 100, 108
digestive disorders in, 96 Iran, 72, 176, 239
fermented foods for, 150, 233 Irritable bowel syndrome (IBS), 1–3,
HIV in, 74 95–98, 132 (table)
IBS in, 98 Isoflavones, 149, 158–160
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Index • 283
Isothiocyanates, 167, 178, 238 Lactase, 43

Italy, 71, 94, 98 Lactic acid, 111, 133, 171–172
Lactobacilli family, 110–115
Japan Lactobacillus acidophilus,
allergy research in, 85 L. acidophilus, 132 (table)
cancer research in, 91, 237–238 about, 111–112
kefir research in, 236 antibiotics and, 59, 61
soy yogurt research in, 153–154, brands, 127
235 for diabetes, 92
Jensen, Bernard, 20 for heart disease, 100
Ju, Yeong, 172 for IBS, 97, 98
Jumping genes, 53 for S. Aureus, 68
in yogurt, 133, 155, 160
Kantvik Active Nutrition, 61 Lactobacillus brevis, L. brevis, 71,
Katz, Sandor Ellix, 139, 173 112
Kefir, 161–163, 236–237 Lactobacillus bulgaricus,
Kefiran, 236 L. bulgaricus, 92, 97, 112
Keim, Brandon, 51 Lactobacillus casei, L. casei, 132
Kidney health (table)
adrenal exhaustion, 48, 49 about, 112
fermented food for, 171 for allergies, 85
Kimchi antibiotics and, 59, 61, 62
benefits of, 173–175, 238–239 for cancer, 149
history of, 172–173 for celiac disease, 94
recipe, 214–216 for diabetes, 92
Klebsiella, 55 for diverticular disease, 99
Kombucha for respiratory infection, 70, 148
benefits of, 175–177, 239–240 Lactobacillus casei Shirota,
recipe, 195–198 L. casei Shirota, 91, 101
Korea Lactobacillus delbrueckii bulgaricus,
fermented foods from, 172–173 L. delbrueckii bulgaricus, 59,
research from, 77, 155–156, 157, 62, 234
239 Lactobacillus fermentum,
L. fermentum, 75
Labels Lactobacillus gasseri, L. gasseri,
accuracy of, 122, 126–128 113
live cultures on, 9, 133–135, 170, Lactobacillus GG, 62, 101
176, 178 Lactobacillus helveticus,
marketing gimmicks on, 136–138 L. helveticus, 86
9780738217956-text.indd 283 11/19/14 10:07 AM

284 • Index
Lactobacillus johnsonii, L. johnsonii, for dental health, 63

67, 101 for H. pylori, 67, 114
Lactobacillus kefiranofaciens, for heart disease, 100
L. kefiranofaciens, 236 for IBS, 98
Lactobacillus kefiri, L. kefiri, 162 for male aging, 233
Lactobacillus lactis, L. lactis, 68, 101 for MRSA, 68
Lactobacillus mesenteroides, Lactobacillus rhamnosus,
L. mesenteroides, 166 L. rhamnosus, 132 (table)
Lactobacillus paracasei, L. paracasei, about, 114
132 (table) for arthritis, 87–88
about, 113 for diabetes, 92
antibiotics and, 59 H. pylori and, 125, 230
for colds, 69 for HIV, 72
H. pylori and, 67 for IBS, 97
for IBS, 97 for MRSA, 68
in sauerkraut, 169 for pregnancy, 101
in yogurt, 150, 236 for yeast infections, 75
Lactobacillus pentosus var. Lactobacillus salivarius,
plantarum, 239 L. salivarius, 16, 111, 115,
Lactobacillus plantarum, 132 (table)
L. plantarum, 132 (table) Latvia, 175
about, 113–114 Leafy greens, 45
antibiotics and, 59, 62, 229 Leaky gut syndrome, 34–35, 36, 83,
for brain disease, 89 93
for colds, 69 Lee, B., 77
for flu, 174, 238 Lee, O., 77
for food poisoning, 166–167 Legumes
for heart disease, 100 fermentation using, 146–147
for herpes, 71 as magnesium source, 45
for IBS, 97 as protein source, 39
in kimchi, 151, 238 Leuconostoc, 173
for metabolic syndrome, 148 Levy Lab, 56
in plant foods, 113–114 Levy, Stuart, 56
for S. aureus, 68 Licorice root, 45, 49
in yogurt, 154, 160, 236 Lifestyle
Lactobacillus reuteri, L. reuteri brain disease and, 89
about, 114 cancer and, 90
adult effectiveness of, 62, 63 diabetes and, 92
for arthritis, 87–88 heart disease and, 99
9780738217956-text.indd 284 11/19/14 10:07 AM

Index • 285
Lime vinaigrette/marinade, prostate cancer in, 159

206–207 soy myths and, 159, 160
Lipase, 43 Meningitis, 77, 113
Listeria, 113, 169 Menopause, 149, 158
Littman, Dan, 232 Mercury, 29
Live cultures designation, 9, 133–135, Metabolic syndrome, 148
170, 176, 178 Methicillin-resistant Staphylococcus
Liver aureus (MRSA)
acetaminophen damage to, 240 locations of, 57
cancer, 165, 237–238 probiotics for, 66–69, 113
digestion process of, 32–33 proliferation of, 51, 55
fatty liver disease, 237 Metric conversions, 225–227
fermented foods for, 165, 237–238, Microbial balance, 7, 41
240 See also Gut health
Lou Gehrig’s disease, 88–90 Microbiome, 21
Lung cancer, 164–165, 238 Mild Cheese, 204–205
See also Respiratory infections Milk, coconut, 195
Lupus, 87 Minerals
for aging, 102
Magnesium, 45 calcium, 32, 115, 155
Malaysia, 155 for constipation, 45
Maltose, 27 definition of, 31
Mango Frozen Yogurt Pops, 222 magnesium, 45
Margulis, Lynn, 15 for osteoporosis, 115, 155
Marinade, 206–207 selenium, 102
MCTs. See Medium-chain Mint tea, 43
triglycerides Miso, 163–165, 237–238
Measurements, 225–227 Monosodium glutamate (MSG), 40,
Meat 104
chicken, 56, 57 MRSA. See Methicillin-resistant
inflammation from, 37–39 Staphylococcus aureus
protein alternatives to, 39–41 MSG. See Monosodium glutamate
superbugs in, 51, 56, 57
Mechnikov, Ilya Ilyich, 148, 236 Nasal congestion, 79–80, 85
Medium-chain triglycerides (MCTs), Natural remedies
195, 216, 218 for allergies, 80
Men aloe vera, 45
aging of, 233 alpha lipoic acid, 102, 140
liver tumors in, 237 for cancer, 16–17, 140
9780738217956-text.indd 285 11/19/14 10:07 AM

286 • Index
Natural remedies (continued) Nuts

for Candida, 48–49, 75–78 about, 40, 45, 184
coconut oil, 76, 140 cheese from, 200–205
for constipation, 45 cream from, 217–218
cranberry juice, 66, 230 frozen yogurt from, 221–222
curcumin, 17, 140 gelato from, 220–221
dandelion, 76 ice cream from, 219–220, 223
for depression, 104 yogurt from, 186–192
echinacea, 174
elderberries, 174 Obesity, 159, 237
Essiac, 16 Oligosaccharides, 108–109, 156–157
fish oil, 104 Olive leaf, 77
for flu, 174 Omega 3 fatty acids, 86, 202, 203
for fungal infections, 75–78 Onions, 214
garlic, 77 Orange creamsicle, 219–220
for gastritis, 66, 230 Oregano oil, 77–78
ginseng, 49 Osteoporosis, 115, 155, 236
licorice root, 45, 49 Oven temperature, 227
nettles, 80 Oxytetracycline, 56, 59
olive leaf, 77
oregano oil, 77–78 Panush, Richard, 234
pokeroot, 140 Pasteurization, 170, 172, 176, 178
resveratrol, 140 Peppermint tea, 43
St. John’s Wort, 104 Periodontitis, 63, 114, 132 (table)
tea, 43 Peristalsis, 236
for ulcers, 66, 230 Pet products, 128
for viruses, 75–78 Phytic acid, 160, 164
for yeast infections, 75–78 Phytonutrients, 149
yoga, 46 Pickling
Nausea, 16, 162 Garlic Chili Green Bean Pickles,
Neill, Margeurite, 57 213
Neisseria, 77 process, 169, 170
Netherlands, 93 Plant foods
Nettles, 80 L. plantarum in, 113–114
New Zealand, 69 prebiotics in, 107, 109
Nitrofurazone, 176, 239 protein in, 39–41, 193
Nonsteroidal anti-inflammatory See also Fruit; Vegetables
drugs (NSAIDs), 64 Plasmids, 53
Nutrient absorption, 32, 33, 149, 164 Plastic toxins, 30, 159, 183
9780738217956-text.indd 286 11/19/14 10:07 AM

Index • 287
Pneumococcus, 77 for chronic fatigue, 48

Pokeroot, 140 for colds, 14, 50, 69, 132 (table)
Poland, 172 for colitis, 94, 118
Pollan, Michael, 22 for constipation, 44–45
Potency, 123, 178 for dairy sensitivity, 111, 112
Powders, probiotic, 144 for dental disorders, 63, 114, 132
Prebiotics, 107–109, 156–157 (table)
Pregnancy for depression, 85–86, 231
constipation from, 44 for diabetes, 92–93
diabetes from, 92 for diarrhea, 60–63, 110, 132
probiotics during, 84, 101, 110, (table)
115–116, 124 for diverticulosis, 99
Prevotella copri, P. copri, 88, 232 for E. coli, 112, 114, 118, 119
Proanthocyanidins, 193 for ear infections, 70
Probiotic family for flu, 132 (table), 238
Bifidobacteria, 115–118 for food poisoning, 117, 132
Lactobacilli, 110–115 (table), 150
Saccharomyces, 119 for fungal infections, 72, 75–78
Streptococcus, 118–119 for gastritis, 64–66, 67, 230
Probiotic Jar, 207 for gluten breakdown, 93–94, 111,
Probiotic products, by illness, 132 112
(table) for gonorrhea, 55–56
for aging, 101–102, 155–156, 233 for H. pylori, 64–66, 67, 112, 132
for AIDS, 72, 73–74 (table), 229–230
for allergies, 80, 84–85, 116, 231 for heart disease, 99–101, 232–233
for antibiotic-related diarrhea, for herpes, 71
60–63, 229 for HIV, 35, 71–72, 73–74
for anxiety, 85–86, 132 (table), for IBS, 96, 97–98, 132 (table)
231 for MRSA, 66–69, 113
for arthritis, 87–88, 232 for osteoporosis, 115, 155, 236
for brain disease, 88–90, 232 for periodontitis, 63, 114, 132
for C. diff, 113, 114, 116, 119 (table)
for cancer, 16, 90–91, 112, 149 for respiratory infections, 69–70,
for Candida, 48, 119 118, 148–149
for celiac disease, 93–94 for S. aureus, 68
for chemotherapy, 63, 90–91, 132 for skin infections, 230
(table) for stomach cancer, 16
for cholesterol, 100, 112, 132 for superbugs, 58–60
(table), 232–233 for tumors, 117
9780738217956-text.indd 287 11/19/14 10:07 AM

288 • Index
Probiotic products, by illness at pregnancy, 84, 101, 110,

(continued) 115–116, 124
for ulcers, 64–66, 67, 230 shelf life of, 123
for vaginal infection, 75, 112, 113, side effects of, 121
131, 132 (table) trademarks on, 137–138
for viruses, 69–74 in yogurt, 133–138, 155, 160,
for yeast infection, 75 234–235, 236
Probiotic products, selection of See also Fermented foods
age factor for, 125 Propionibacterium acnes, P. acnes,
allergy factor for, 125 68
brands, 126–128, 129 Propionibacterium freudenreichii,
company reputation in, 121–122 P. freudenreichii, 68
confusion in, 11, 105–106, Prostate cancer, 159
120–121 Protease, 43
dosage and, 120, 121, 129–131 Protein sources, 39–41, 193
drug contraindications in, 124 Proteus, 77
label accuracy for, 122, 126–128 Psoriasis, 36
potency factor for, 123 Psychological disorders, 85–86,
prebiotic myths and, 107–109 103–105, 231
stability factors for, 122–123 Pumpkin seed cheese, 203–204
storage factor for, 125
vaginal suppositories and, 131 RA. See Rheumatoid arthritis
Probiotics Radiation therapy, 90–91, 238
actions and benefits of, 23–24, Recipes
59–60, 65, 106–107 beverages, 193–198
for allergies, seasonal, 80, 84–85, cheese, 199–205
116, 231 desserts, 216–223
antibiotics versus, 13–14, salad dressings, 205–207
58–60 vegetable ferments, 207–216
bacteriocins in, 65, 68, 169 yogurt, 186–192
CFUs of, 120, 121, 123 Red pepper soft cheese, 201–202
in cheese, 112, 118 Respiratory infections
definition of, 4 fermented foods for, 148–149,
for elderly, 70, 128 239–240
in infants, 117 probiotics for, 69–70, 118,
killing, 123, 170, 172, 176 148–149
in media, 3 Resveratrol, 140
for pets, 128 Rheumatoid arthritis (RA), 87–88,
powder, 144 232
9780738217956-text.indd 288 11/19/14 10:07 AM

Index • 289
Rhinoconjunctivitis, 84 gonorrhea, 55–56, 77

Roasted Red Pepper Soft Cheese, herpes, 71
201–202 Shelf life, 123, 177
Rotavirus, 116, 117 Shigella, 167, 169
Russia Shinya, Hiromi, 14
fermented foods from, 148, 175 Shiva, Vandana, 181
research from, 64, 148, 154, 175, Side effects
236 of antibiotics, diarrhea, 60–63
Ryhanen, Eeva-Liisa, 238 of chemotherapy, 90–91
of probiotics, 121
Saccharomyces boulardii, Simple Sauerkraut, 208–209
S. boulardii, 67, 101, 119 Sinusitis, 79–80, 85
Saccharomyces cerevisiae, Skin problems
S. cerevisiae, 80, 85 acne, 50
SAD. See Standard American Diet aging, 155–156
St. John’s Wort, 104 antibiotics and, 50, 230
Salad dressings, 205–207 cancer, 139–141
Saliva, 31–32, 236 dermatitis, 239
Salmonella, 150, 167, 169 eczema, 36, 84
Salt fermented foods for, 155–156, 174,
about, 184–185 176–177, 239
for brining, 144 wound treatment, 176–177,
for grain or legume fermentation, 239–240
146–147 Slovakia, 232–233
Sauerkraut Smith, Leonard, 35
benefits of, 166–169, 238 Smoking, 91
fermentation process, 171–172, Smoothies, 193–194
238 Sodium, 146–147, 164, 239
origins, 168–169 Soft and Creamy Dairy-Free Cheese,
recipes, 171, 208–211 199–200
store-bought, 170 Sourdough bread, 147
Savory Dairy-Free Greek-Style Soy
Yogurt, 188–191 miso, 163–165, 237–238
Seeds, 40, 45 myths, 157–160, 164
pumpkin seed cheese, 203–204 nutrient absorption from, 149, 164
sunflower seed yogurt, 188–191 prebiotics and, 156–157
Selenium, 102 protein sources, 40
Sex tofu, 165
Candida from, 29 yogurt, 151–157, 186–188, 235, 236
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290 • Index
SpA. See Spondyloarthritis in frozen food, 2

Spain, 235 oligosaccharides as good, 108–109,
Spondyloarthritis (SpA), 232 156–157
Standard American Diet (SAD), 33, in yogurt, 9, 135–136
38, 113 Sulfanomides, 57
Staphylococcus, 77, 169 Sun damage, 139–141
Staphylococcus aureus, S. aureus, 55, Sunflower seed yogurt, 188–191
68, 113 Sunlight therapy, 105
Starters, 144–145, 147 Superbugs
Stevia, 43, 185 creation of, 54–57
Stewart, William, 54 dandelion for, 76
Stomach cancer, 15–17 probiotics for, 58–60
Stool testing, 24 rise of, 49–54
Storage, 125 Superoxide dismutase, 17
Strawberries ‘N’ Cream Smoothie, 194 Sweden, 89, 229
Streptococcus salivarius Sweet Yogurt, 191–192
thermophilus, S. salivarius Sweeteners, 185–186
thermophilus, 71, 133 See also Sugar
Streptococcus thermophilus, “Swing voter” bacteria, 19–20
S. thermophilus, 132 (table) Symptom suppression, 10
about, 118–119
antibiotics and, 59, 62 Taiwan, 168–169, 237
for diabetes, 92 Tamoxifen, 237
for IBS, 97 Tea
in yogurt, 154, 234 herbal, 43, 119
Streptomycin, 56, 57, 59 kombucha, 175–177, 195–198,
Stress 239–240
Candida from, 29, 48 Teitelbaum, Jacob, 26
digestive problems and, 42, 83, Temperature, 227
85–86 Testosterone, 233
Sugar Tests, diagnostic, 24
allergies from, 80 Tetanus, 117
alternatives to, 43, 185–186 Tetracycline, 53, 57, 59
in Beer, 27 Thyme cheese, 202–203
Candida from, 28 Tofu, 165
depression from, 103–104 Trademarks, 137–138
diabetes and, 92–93 Transposons, 53
fermentation and, 171–172, Traveler’s diarrhea, 99, 132 (table)
185–186 See also Food poisoning
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Index • 291
Triclosan, 50 Veterinary antibiotics, 51

Tumors, 117 Villi, intestinal, 32, 33, 83,
See also Cancer 93–94
Turkey (country), 147, 161 Vinaigrette, 206–207
Turmeric, 17, 140 Vinegar, 43, 146
Viruses
Ukraine, 71 AIDS, 72, 73–74
Ulcerative colitis, 36, 94, 118 herpes, 71
Ulcers, 64–66, 67, 198, 230 HIV, 35, 71–72, 73–74
Urinary tract infections, 55 leaky gut and, 36
natural remedies for, 75–78
Vaginal infection probiotics for, 69–74
douches for, 72, 131 superbugs and, 50, 53
HIV and, 73 See also Flu
probiotics for, 75, 112, 113, 131, VitaClay, 183
132 (table) Vitamins
suppositories for, 131 for aging, 102
yeast, 75–78 for chronic fatigue, 49
See also Candida definition of, 31
Vagus nerve, 86 for depression, 86, 104
Vancomycin, 59 in kefir, 161
Vanilla Coconut Cream, 217 in kombucha, 175
Vanilla Coconut Ice Cream,
218–219 Waste, 179
Vanilla Frozen Yogurt, 221–222 Water, 28, 131, 162
Vegetables intake, 44, 108, 130
about, 183–184 Weight gain, 26–27, 237
antibiotics used on, 56–57 Weissella, 173
cabbage kimchi, 172–175, Whey
214–216, 238–239 about, 186
cabbage sauerkraut, 166–172, Dairy-Free Whey, 188
208–211, 238 Savory Dairy-Free Greek-Style
carrots, 211–212 Yogurt, 190–191
ferment recipes, 207–216 starter, 145
freshness preservation of, 141–142, Wodskou, Chris, 51
179 Women, estrogen balance in, 30, 149,
green bean pickles, 213 158–159, 168
hot sauce, 212 See also Breast cancer; Vaginal
onions, 214 infection
9780738217956-text.indd 291 11/19/14 10:07 AM

292 • Index
World Health Organization, 1 cashew, 188–192

Wound treatment, 176–177, dairy-free, 151–157, 186–192,
239–240 234–235, 236
frozen, 221–222
Xenoestrogen, 30, 158–159 Greek-style, 188–191
history of, 147–148
Yeast homemade, 134–135, 157,
in alcoholic fermentation, 145 186–188
in kombucha, 240 marketing gimmicks, 136–138
S. boulardii, 67, 101, 119 probiotics in, 133–138, 155, 160,
S. cerevisiae, 80, 85 234–235, 236
in sourdough bread, 147 problems with, 135–138, 150–151,
Yeast infection, 75–78 152–153
See also Candida recipes, 186–192
Yoga, 46 soy, 151–157, 186–188, 235, 236
Yogurt starter, 144–145
almond, 186–192 sugar in, 9, 135–136
benefits of, 74, 148–150, 153–157, sunflower seed, 188–191
230–231
brands, 135–138 Zygosaccharomyces, 240
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25 SPINE: 1 FLAPS: 4

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The Health Secret We’ve

Anne Overcomes IBS

Anne, a stay-at-home mother with two young children, came into my

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Anne Overcomes IBS (continued)

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I also recommended a probiotic supplement that contained Lacto-

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