A new study, published in the European Journal of Clinical Nutrition, demonstrated a connection between diet, and stool pH and bacterial levels in adults.¹ The researchers studied stool samples from vegetarians, vegans, and omnivores. They found lower levels of potentially pathogenic bacteria, like E. coli, in people consuming the vegan or vegetarian diets. What they also found, in conjunction, was a decrease in stool pH level with decreases in consumption of animal proteins. Those on the omnivore diet had a stool pH of 6.9; those on the vegetarian diet (which included dairy and eggs) had a stool pH of 6.6; and those on a vegan diet (no animal proteins) had a stool pH of 6.3.

The higher pH in the omnivore diet is explained in part by an increase in the production of alkaline metabolites by enhanced growth of the protein-digesting putrefactive bacteria in the gut. That’s right—a diet high in animal protein promotes increased putrefying activity of gut bacteria, raising the pH of stool and making products like putracene, cadaverine, and nitrosamine, which could lead to colon cancer. Diets lower in animal protein and—this is key—higher in fiber promote gut bacterial activity that produces more acid via production of the beneficial short-chain fatty acids (SCFAs) butyrate, propionate, and acetate, promoting a more acidic environment in the gut.

The change in pH levels explains why potentially pathogenic bacteria were increased in the higher pH (more alkaline) stools of people consuming an omnivorous diet. Lower pH ranges do not support the growth of potential pathogens, which thrive in the higher pH range over 6.5.^2,3 So I say, stay alive under 6.5!  

Here is a major point. The lower pH may be mainly a biomarker indicating the production of the SCFAs, particularly butyrate. Butyrate is a major fuel for the colonocytes, and is critical for optimum colon health. Butyrate also affects nuclear transcription in a positive way. In other words, when colonic cells are under attack from absorption of free radicals from fecal material (more likely to happen with chronic constipation), the nucleus, under stress, sends a message to the cell: either commit suicide (apoptosis) or produce more damaged cells (cancer).  Butyrate is more likely to promote apoptosis, preventing cancerous cells and allowing new cells to come in and maintain a healthy colon lining.

However, we must always remember everything is a question of balance.  All of the SCFAs including butyrate come from the fermentation of soluble fiber from plants by commensal bacteria. Too much fermentation with too low of a pH (or too much acid) can damage the colonic lining creating increased permeability problems leading to numerous problems including immune imbalances which can have total body effects.

The researchers also found a decrease in levels of Bifidobacteria and Bacteroides in the people on a vegan diet. This is in contrast to other studies that have found increases in Bifidobacteria, and seems an anomalous finding, since high-fiber diets support the growth of Bifidobacteria, while suppressing the growth of potential pathogens. Perhaps a closer look at the diets would be in order. Many vegetarians and vegans eat high amounts of refined carbohydrates, and too much fats and oils which do not promote healthy Bifidobacteria levels.

The researchers state, “In addition to age, gender and diet, factors such as microbial interaction, food transit through different intestinal compartments with different bacterial colonization density, availability of nutrients, colonic supply, sulphate and bile acids, and bacterial adaptation may all be involved in the composition and activity of colonic microflora. This may help in understanding the lower abundance of Bifidobacteria and Bacteroides species in vegans and vegetarians, which was not linked to stool pH.”

At any rate, all diets—vegan, vegetarian, and omnivore—will benefit by adding probiotic-rich foods along with supplements to help replenish levels of the beneficial Bifidobacteria and Lactobacilli. These bacteria, along with a high-fiber diet high in vegetables and fruits, help to lower the pH in the intestines by producing the nourishing SCFAs.

Incidentally, this topic can confuse the message of the benefits of a high-alkaline diet. You may have heard that a diet high in animal protein, sugar, and refined carbohydrates creates acidity in the body. Yes, these foods do lower urine and salivary pH levels, which are thought to be associated with bone mineralization, a process that helps neutralize acidity by pulling alkaline minerals from bone.  Chronic low grade acidity (metabolic acidosis) also causes excess loss of calcium, magnesium and potassium in the urine. Diets high in vegetables and fruits, on the other hand, produce more alkaline urine and saliva levels, which is associated with reduced bone loss and reduced loss of minerals in the urine.⁴ These variabilities in optimum pH in different areas show the body’s ability to change based on local environment and physiologic and biochemical requirements.

The bottom line is, healthy pH levels, whether in the colon or systemic, are found when you eat a high-fiber diet, high in vegetables and fruits, healthy proteins, and healthy fats. Complement this with foods and supplements high in beneficial bacteria, omega-3 fatty acids, and digestive enzymes, and you will be supporting optimal health (which begins in the digestive system).

References

1.  J. Zimmer, et al., “A vegan or vegetarian diet substantially alters the human colonic faecal microbiota.” Eur J Clin Nutr. 2012 Jan;66(1):53-60.
2. J. Adler, “A method for measuring chemotaxis and use of the method to determine optimum conditions for chemotaxis by Escherichia coli.” J Gen Microbiol. 1973 Jan;74(1):77-91.
3. G.R. Gibson, et al., “Prebiotics and resistance to gastrointestinal infections.” Br J Nutr. 2005 Apr;93 Suppl 1:S31-4.
4. B. Dawson-Hughes, et al., “Treatment with potassium bicarbonate lowers calcium excretion and bone resorption in older men and women.” J Clin Endocrinol Metab. 2009 Jan;94(1):96-102.

Leonard Smith, M.D.

Dr. Leonard Smith is a prominent Board-Certified, general, gastrointestinal and vascular surgeon who had a successful private practice for 25 years. In addition to his active surgery practice, he also incorporated lifestyle, diet, supplementation, exercise, detoxification, and stress management into many of the therapies he would prescribe. Many of his patients with cancer, cardiovascular disease, and other serious illnesses did so well under his treatment regimes that he began to devote most of his career to foundational health care and preventive medicine.

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I talk about probiotics a lot. I even have a PBS show on the topic—The Road to Perfect Health. I call your gut bacteria the Gut Protection System, or GPS. The word probiotics means, “for life.” Probiotics are defined as beneficial bacteria (sometimes yeast) that benefit the person taking them in some way. Many people relate probiotics to yogurt, because some yogurts contain probiotics. (Many don’t—if the probiotics aren’t added back in after pasteurization, there won’t be any probiotics in the yogurt due to high heat required during pasteurization. Plus, check the sugar levels in yogurt—yikes!)

Awareness of probiotics is increasing. In 2007, about 58 percent of people surveyed were aware probiotics might be good for the digestive system. In 2011 that percentage increased to 81 percent. People are starting to get it.

What about prebiotics? Prebiotics are non-digestible food ingredients that promote the growth of beneficial microorganisms (like probiotics) in the gut. They are essentially food for the beneficial gut bacteria—the fuel for the Gut Protection System, if you will. Prebiotics are often soluble fibers, like FOS (fructo-oligosaccharides) and acacia fiber.

If you think about it, soluble fibers escape digestion, arriving in the colon (large intestine) largely intact. Then, beneficial bacteria use the soluble fibers like food. A fermentation process occurs, yielding beneficial compounds like the short-chain fatty acid, butyrate, which fuels intestinal lining cells, and lactic acid, which lowers the colon pH to a healthy level.

Prebiotics and probiotics go hand-in-hand. When these two are found together, they are often called a “synbiotic,” highlighting their beneficial relationship. Studies show that the prebiotic FOS is particularly helpful in increasing levels of beneficial gut bacteria, while inhibiting an increase in harmful bacteria.

If you’re taking a prebiotic, be sure to take it with a probiotic to get the added benefit and to ensure you’re giving the “food” to the right kind of bacteria—the good kind.

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 Most people have a difficult time making the association between what is going on in the gut and health problems in other parts of the body. I help them connect the dots so that they can achieve better health. I help them get started on The Road to Perfect Health.

The Road to Perfect Health begins in the gut (your digestive system). If your digestive system is not healthy, the rest of you is typically unhealthy in some way.

Sure, you know that conditions like heartburn, gas, bloating and indigestion are related to your gut. But did you know that conditions like fibromyalgia, chronic fatigue, skin conditions, cardiovascular disease, diabetes and even arthritis are all related to the gut? It’s true. And I have seen it in so many people, including myself.

There are many different factors contributing to chronic illness that begin in the gut, but one primary factor is gut microbial balance. You need the proper balance of gut bacteria. I call it your “GPS”—your Gut Protection System. Your GPS is made up of 100 trillion bacterial cells. In fact, the bacterial cells in your gut outnumber the cells in your entire body by 10 to 1! That’s right, there are 10 times more gut bacteria than all the rest of the cells that make up your body.

The beneficial bacteria in your gut are known as probiotics. Probiotic means, literally, “for life.” Pro means “for” and biotic means “life.” This is in contrast to “antibiotic” (“against life”). The most common and most widely studied probiotic bacteria are what I call the L’s and the B’s—Lactobacillus and Bifidobacteria. Lactobacillus bacteria are most associated with the little (small) intestine, and the Bifidobacteria are mostly found in the big (large) intestine, or colon. Having the right balance of good bacteria (more good guys than bad guys) is essential on The Road to Perfect Health.

For more information on how your GPS can help you return to perfect health, check out my new PBS show, The Road To Perfect Health. Check your local PBS listings for show times.

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I love it when I hear from people who have taken my advice and to learn how they have personally benefitted from it. Just look at this incredible testimonial from a woman who decided to take her health into her own hands:

“I am writing to let you know that the Ultimate Flora probiotics you recommend not only helped me recover from a debilitating disease, but made it possible for me to continue nursing my baby. In 2004, I originally came down with Clostridium difficile colitis (C. diff) and spent six months in and out of doctor’s offices and hospitals trying to get cured. Every time a course of antibiotics (first Metronidazole, then Vancocin) would stop the symptoms, they would come back as soon as I went off. It wasn’t until I did my own research and tried tapering down the antibiotics while tapering up probiotics that I got rid of the disease. But, as has been known to happen, this year (2010) it returned, after the birth of my 3rd child. After a few days of symptoms, I had a feeling what might be wrong. Sure enough, a clinical test turned up positive for C. diff. I was told that I would need to start Metronidazole right away, and that it would no longer be safe for me to nurse my baby. I told the clinician to hold off on ordering the prescription, and let me try something first. I went to my local health food store and purchased Ultimate Flora Super Critical (200 billion cultures) probiotics. After two weeks of Super Critical therapy, my symptoms were mostly gone. Two more months of daily maintenance on Critical Care (50 billion cultures), and I had no more symptoms at all. I have not relapsed in the 6 months since this happened. I am completely confident that nothing short of the Super Critical product you recommend could have cured this virulent disease. I have you to thank for my health, and that of my baby, who is still nursing at 7 months.” ~ Rachel P., Maryland

Please note C. diff is a very serious, often fatal condition and should only be treated under the care of a qualified physician. Most physicians are now treating C. diff with a combination of probiotics and antibiotics.

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Exciting news! If you live in the greater Tampa Bay area, be sure watch me LIVE on WEDU-TV tonight from 8:00 to 10:00 p.m. for my NEW PBS special, The Road to Perfect Health.

A lot of folks don’t realize that a healthy body begins with a healthy gut. That’s because your digestive tract is where more than 80 percent of your body’s natural defenses are found, and it’s where trillions of bacteria live in a delicate balance to help you absorb nutrients, defend against toxins, and fight off illness and disease—not to mention help with bowel regularity!

But what may surprise you is that even things you wouldn’t normally associate with digestive health—everything from anxiety, joint aches and food sensitivities to fibromyalgia and even high cholesterol—they all start in the gut. That’s how important it is to keep your digestive system running smoothly.

Join me to learn the secret to balancing your gut and healing your body, beginning with the power of probiotics. Those are the beneficial bacteria in your intestines that help with healthy digestion and immune function, and they are the key to a strong GPS, or what I like to call your Gut Protection System. From there, I’ll give you the keys to rebuilding your health from the inside out and finally living the life you’ve always wanted. See you there!

If you don’t live in the Tampa Bay Area, The Road to Perfect Health is also airing nationwide right now through mid-December. Visit PBS for air times and station in your area.

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The day after Thanksgiving, my new PBS television special, The Road to Perfect Health, started airing nationwide and the response has been incredible. It was such a long but rewarding journey to bring all the elements of this new show together, and I’m so happy to finally be able to share the message of vibrant health with audiences all across America.

So many people in our lives are suffering—waking up every day with problems like poor digestion, fatigue, weight gain, anxiety, joint pain and so much more—but it doesn’t have to be that way. The secret to a healthy body begins with a healthy digestive system, and the information in The Road to Perfect Health will teach you all about what’s going on inside your gut and why it’s so important to keep your digestive system running smoothly.

Join me and together we’ll look at the trillions of good bacteria living inside your gut that help your body absorb nutrients, defend against toxins, fight off illness and disease, and yes, even help with problems like constipation, irritable bowel and other digestive issues. Those good-for-you bacteria are called probiotics, and they’re the key to a strong Gut Protection System—or GPS for short!

Just like the GPS in your car, all those good bacteria in your gut help keep you on the path to better health. But what happens when your GPS isn’t working right? You can get lost, and just like getting lost on the road, we sometimes lose our way on the road to better health and end up stuck in a rut of illness and poor digestion.

I hope you’ll tune in this month to learn the secret to rebuilding your health from the inside out. It’s time to balance your gut and heal your body! Check your local PBS station for dates and times.

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Folks, I can’t tell you how excited I am that in just a few days my new PBS special, The Road to Perfect Health, will begin airing nationwide. It’s been such a long but rewarding journey to bring all the elements of this new show together, and I’m so happy to finally be able to share the message of vibrant health with audiences all across America.

So many people in our lives are suffering—waking up every day with problems like poor digestion, fatigue, weight gain, anxiety, joint pain and so much more—but it doesn’t have to be that way. The secret to a healthy body begins with a healthy digestive system, and the information in The Road to Perfect Health will teach you all about what’s going on inside your gut and why it’s so important to keep your digestive system running smoothly.

Join me and together we’ll look at the trillions of good bacteria living inside your gut that help your body absorb nutrients, defend against toxins, fight off illness and disease, and yes, even help with problems like constipation, irritable bowel and other digestive issues. Those good-for-you bacteria are called probiotics, and they’re the key to a strong Gut Protection System—or GPS for short!

Just like the GPS in your car, all those good bacteria in your gut help keep you on the path to better health. But what happens when your GPS isn’t working right? You can get lost, and just like getting lost on the road, we sometimes lose our way on the road to better health and end up stuck in a rut of illness and poor digestion.

I hope you’ll tune this month and through December to learn the secret to rebuilding your health from the inside out. It’s time to balance your gut and heal your body!

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Do you know what heartburn, constipation, weight gain, high cholesterol and fatigue have in common? What about things like allergies, arthritis and even chronic disease? Well, you might be surprised to hear it, but ALL of these things are related…and guess why? Because they ALL start in the gut. Want to know more?

Join me on October 13^th at Sunflower Farmers Market in Scottsdale for a free digestive health lecture. I’m going to be talking about the link between a properly functioning digestive system and a healthy body, including how our increasingly toxic world is taking a serious toll on the natural defenses found in our gut. We’ll also talk about the natural supplements that are essential for helping you look and feel your best every day, so mark your calendar!

WHEN: Wednesday, October 13^th  7:00-9:00 p.m.

WHERE: Sunflower Farmers Market, 4402 N. Miller Rd., Scottsdale, AZ 85251

RSVP: 480-941-6001

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“Renew You” Challenge - Be a part of my Weekly Challenge to help set you off in the right direction for bringing health to your week!

Sure it’s easy to talk about healthy eating, but sometimes actually doing it is a different thing altogether. Maybe work gets too busy, or your daily to-do list gets so long that by the time you even think about lunch it’s easier just to head to the nearest fast food joint.

And if you have school-age kids, forget it! Along with worrying about after-school activities, homework and everything else, planning and packing lunches every day can seem nearly impossible. But the reality folks is that we’re trading in our health for an easy shortcut, and over time the consequences can add up.

Most fast food options—including many of our nation’s school lunch programs—are loaded with processed sugars, unhealthy fats and unnecessary additives and preservatives that can take a serious toll on our digestive system and our overall health. America’s growing obesity problem is just one example! So I say it’s time to make a change for the better.

This week, let’s all do our best to brown bag it. You may need to plan ahead and make a grocery list, but I think taking a little extra time out of your week is worth it for better health in the long run. And don’t be fooled by pre-packaged meals and snacks that claim they’re good for you but really aren’t any better than what you’d get at the drive-through! Your best bet is to stick with fresh raw foods, whole grains and lean meats, and whenever possible, opt for organic. Here are some ideas to help you get started!

• High-fiber fresh fruits and veggies
• Homemade hummus or low-fat cream cheese
• Whole-grain breads/pita (no high-fructose corn syrup)
• Organic peanut butter (no sugars/trans fats)
• Lean protein sources such as chicken, turkey and fish
• Low-fat cottage cheese and yogurt (watch sugar content)
• Homemade quesadilla slices (great for kids!)
• Natural trail mix, granola, and snacks
• Unsweetened applesauce
• Air-popped popcorn
• Hard-boiled eggs/egg salad

Once you get started, you’ll see just how easy it can be to make a few healthier choices every week, and soon you’ll be a brown bag expert!

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“Renew You” Challenge – Be a part of my Weekly Challenge to help set you off in the right direction for bringing health to your week. So this week I wanted to challenge the way you eat. 

Heartburn, indigestion, gas and bloating. At one time or another you’ve probably experienced a bout of post-meal discomfort that had you thinking, “What on earth did I eat that just isn’t sitting right??” Well, guess what? You were on the right track.

Most of the time things like heartburn and upset stomach can be prevented just by being choosy about what we put on our plate, since a lot of foods have natural components that can help our digestive system do its job. That’s right—Mother Nature knew what she was doing, folks!

Yogurt and cottage cheese, for example, contain probiotics that help keep your digestive system in balance and promote regularity, and so do fermented foods like kefir, sauerkraut, miso and tempeh.

Raw fruits and veggies contain powerful enzymes that work to break down all kinds of foods like carbohydrates, fats, sugars, and dairy foods, and they also help your body absorb nutrients. Papaya and pineapple, for example, contain an enzyme called papain that is especially helpful for digesting protein in the diet.

And—no surprise here—fiber is also important for healthy digestion. A good blend of soluble and insoluble fiber from fruits, vegetables, whole grains, legumes and nuts helps keep food moving through your intestines and promotes regular, healthy bowel movements.

So this week I want you to really pay attention to your meals and try to choose foods that benefit your digestive system rather than those that work against it. Steer clear of high-fat, sugary and processed foods, and load up on easy-to-stomach foods like fresh produce, whole grains, and probiotic-rich yogurt and fermented foods—your belly will thank you!

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