I recently became a bit obsessed with gut flora research via a long story:
I began getting migraines again this winter after eating a lower-potassium diet to help with my electrolyte problem. Low potassium is associated with migraines. It didn’t help that I was visiting my father, who likes to cook with MSG. To help with the migraines, I took Aspirin, which is an NSAID. It worked, so I began taking Aspirin for my regular headaches, and that helped, too. However: NSAID’s are notoriously bad for your gut flora. My skin began breaking out a little bit. This could have been caused by anything (I thought: weight loss, fiber in my diet, increased progesterone, poor sleep, dirty towels… skin is complicated!), but I thought “maybe it’s the NSAIDs depleting my gut flora.”
I went to Whole Foods post haste and got kombucha on tap.
(My favorite brand available both in stores and online is THIS one)
I’m drinking a couple of jars a week.
My skin looks great – I’m not sure if its from the kombucha.
Something I did most definitely notice, however, is that my cravings for food, and particularly sweet food, have somewhat dramatically decreased. After just my first few gulps, I felt a difference. These days I walk around during the day, not even thinking about food, and I stop eating meals without needing willpower, and I wonder: is this how ‘normal’ people feel?
So I asked myself if there was a connection. Could my increased freedom from cravings be a result of kombucha’s notorius bifidobacterium?
Turns out, it most certainly can.
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How it works: your gut flora
Gut flora–which are the bacteria that live in your gut and that number in the trillions–are responsible for a whole host of functions in the body. They play a role in digestive comfort, in being constipated or having diarrhea, in immune system health, in depression and anxiety, in insulin resistance, in obesity, and in inflammation. Because these critters are so significant for these issues, they are significant for just about every noncommunicable disease you can imagine.

Gut flora are incredibly important–perhaps the most important aspect of your body–for fighting off disease.
Why are gut bugs so important? Because your gut is the barrier between you and the outside world. Good gut flora help you process nutrients and protect yourself from toxins. When good gut flora populations decrease (as mine may have with my aspirin use), and/or when bad gut flora infiltrate the gut and outnumber the good guys, health problems ensue.
How it works: gut flora and cravings theory #1
One theory for how gut flora influence your gut – and there seems to be reasonable evidence for this – is that your gut flora condition you to continue to feed their own specific populations. Carrot-loving gut bugs beget carrot-loving gut bugs, for example (if a fair bit oversimplified.)
So gut flora from particular foods may make you continue to crave those particular foods. This is great if you eat a lot of natural, healthy foods. This is less good news if you eat a lot of processed foods. The more processed foods you eat, the more bad bacteria will reproduce. They will hijack your cravings, and you’ll crave even more of the same old bad food.
If you are a processed food / sugar junkie, it may be hard to switch your diet, but being sure to include good, natural, healthy foods like fruits, vegetables, animal products and fermented may help you crave those more and more. Read my book, Sexy By Nature or Weight Loss Unlocked for my advice on the healthiest diet.
How it works: gut flora and cravings theory #2
The second theory, which is not exclusive but complementary to the first, is that good gut bacteria like bifidobacterium (these are the famous good guys) cause the body to produce satiation hormones.
Glucuagon-like-peptide-1 is one such satiation hormone. It increases in the “colonal mucus” (sexy, right?) of rats fed oligofructose, a laboratory carbohydrate that resembles the carbohydrates found in many fruits and vegetables. PYY and ghrelin, two other satiation hormones, may also increase in response to oligofructose. Rats that consume oligofructose spontaneously eat less, cease creating fat cells, increase insulin sensitivity, and improved glucose tolerance.
As for humans…we already know that probiotics help with obesity. This happens via biochemical modulation of fat metabolism. Yet it also appears to probably happen via increased satiation and spontaneously reduced food intake.
The more bifidobacteria and other good gut flora you have, the more satiation hormones they will create in response to a meal.
A good probiotic supplement can help with this if you aren’t always able to include raw fermented foods. This is my favorite supplement. And here is my favorite book on fermented foods, if you’re interested in giving it a try!
Moral of the story
There are a lot of different physical and psychological components of food cravings.
For one – you need to eat food. I talk way too much to women who want to reduce food cravings but are eating 1200 calories a day. So be sure you eat when you are hungry all of the time, probably at least 1800 calories a day (though this varies widely), before you address any other issues.
Second, emotional issues should be dealt with. Is food your mother? Your addiction? Your stress-relief? Your boredom? Your celebration? Or do you eat because you spend so much willpower trying not to eat that you end up overeating in the end? Psychological issues with food are also supremely important.
Third, you may consider physiological approaches. Sometimes the issue cannot be resolved psychologically because there’s an underlying problem. Amino acid therapy — boosting serotonin and dopamine levels by consuming precursors 5HTP and tyrosine — can help regulate appetite if your serotonin and dopamine levels are low.
Gut bugs can also help, as we’ve seen. (They can also boost your serotonin levels! Two birds with one stone!)
Consume fermented foods like kombucha, sauerkraut, kimchi, natto, or grass-fed yogurt or kefir. If those are not available to you, consider a probiotic supplement that contains at least bifidobacterium, as well as other varieties.
You can also try a probiotic supplement. I prefer whole foods since they provide they provide a high degree of variability of bacterial species. Nonetheless probiotics have been shown to improve weight loss and support mental health in studies, so if you go this route (like this option or this one) you can also benefit.
You can also support your gut flora population not only by eating the bugs themselves – which is what you do with the fermented foods – but by consuming their preferred foods. Gut flora love to eat fibrous fruits and veggies, particularly those which contain inulin. These are greens, summer squash, onions, garlic, leeks… and jerusalem artichokes are also a particularly good source. This article demonstrates just how effective this strategy is.
Kombucha (linked to my favorite brand on Amazon) is really helping me. I can’t say if it will help you. Really, I cannot. We all have different bodies and we all have our own unique cures. But I love how much more stable my blood sugar feels and my meals are. I no longer feel so much like I must eat a sweet with every meal. I love my gut bugs very, very much. For this reason, as well as for so many others.
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Hi, What would you suggest if a person.. Aka me..has SIBO and severe digestive issues that need to modify what is eaten? I am eating low Fodmop and very clean but still have such bloat and food issues. I want to lose the ten pounds that have happened rapidly and hoping probiotics can help but were told to avoid them?
Many thanks….
Do you discuss anywhere on your blog your electrolyte imbalance? I’ve recently discovered that I have sinus bradychardia and it’s possible that what’s causing it is an electrolyte imbalance, particularly high potassium. I also have adrenal fatigue and consume copious amounts of salt (oddly enough my blood results show that my sodium is too low and that my potassium is “normal” to high). I do drink a lot of water…(with salt in it usually).
Thanks, girl <3
The best thing I so far can tell to do is eat a low potassium diet and let yourself eat as much salt as you crave.. supplementing with magnesium also helps.
I’m confused by this: “Nonetheless probiotics have been shown to reduce weight loss and support mental health in studies, so if you go this route (like this option or this one) you can also benefit.” Do you mean probiotics have been shown to *increase* weight loss?
I’ve been drinking 16 ounces of kombucha 3-7 days per week for a little over a year and, while I haven’t noticed any reduced cravings or weight loss, I haven’t been sick since January 2014. Not even so much as a cold! That’s pretty miraculous considering I work in health care and am exposed to far more pathogens than the average person. I’m very lucky to live in Austin, the home of Kosmic and Buddha’s Brew. I can fill up a 67 ounce growler at the farmer’s market for only $9 with Buddha’s Brew, plus all their flavors are delicious!
Kombucha is really one good source of probiotics. I’m into yogurt. I also take probiotics supplements. Doctors say that fermented foods give us a limited number of bacteria compared to the bottled ones which are measured to have a certain number of bacteria and strains that we possibly need. Maybe you should try supplements, too.
I take an amazing probiotic from plexus. You should check it out.
For me… I get a lot of swelling and irritation from processed breads, which is most every bread in the supermarket also pizza and pasta dough. Ibs runs in my family and I figured I’d just have to deal with the discomfort as part of my life.
I’ve done 2 things recently that has helped me allot and thought I’d share. For one, I started making my own sour dough bread. I make the kind with home made sourdough starter instead of commercial yeast. I haven’t gotten fancy with it yet… I just use regular bread flour for the dough. None the less, the over night fermentation process that is required for sourdough to rise seems to break down the flour well enough for me to eat with no problems. The second thing I’ve done is I’ve started taking a really good probiotic. The probiotic is in a “pearl” and has time release function. The pearl is protected from stomach acid and the time release deploys friendly flora through out its entire journey and not just in the stomach and upper GI tract.
As an added bonus my sugar cravings seem to be reduced. Noteably in my coffee this morning.
Hope this helps someone…
I see you wrote this back in 2014, is it still working to hold back cravings? Is kombucha the key or do probiotics in pill form work for you too?
Both can help! Of course, there are a LOT of factors that go into cravings, but having a robust gut flora is definitely one of them 🙂
So I have been doing alot of research on gut health, gut flora, probiotic. This is such a good writeup. Thanks for the info. I just recently started taking an amazing probiotic from plexus. I love how it has helped with my sugar cravings, my skin issues,my sinuses, and even sleep.