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Why Yogurt and Probiotics Make
You Fat and Foggy
1es2 you read the title of this post correctly. 1ou4re about to read how yogurt and
some probiotics negati5ely affect our gut bacteria2 which is an unknown culprit in making
people fat and foggy headed.
6or the past '& years2 obesity and autoimmune disease rates ha5e been on a steady rise. 7t the
same time2 a little-known condition called histamine intolerance has become much more
common. $t4s a challenge to figure out the root causes and common denominators for these
three seemingly unrelated health trends.
8ots of research shows that an unhealthy gut contributes to obesity2 diabetes2
rheumatoid arthritis2 autism2 depression2 and chronic fatigue. 9he gut biome :intestinal
bacteria;2 your diet2 and the gut lining determine gut health. 0odern lifestyle factors like the
o5eruse of antibiotics2 and diets high in processed2 preser5ed2 and histamine producing foods
:i.e. most con5entional yogurt;2 all contribute to an unhealthy gut biome. 9o repair an
unhealthy gut and decrease histamine intolerance you need to eat an anti-inflammation diet2
minimi<ing histamine producing bacteria and maximi<ing histamine degrading bacteria.
9his isn4t =ust science to me > it4s personal. 0y history of ,- years of hea5y antibiotic
use for chronic sinus infections as a young man set me up to ha5e a histamine intolerance.
Biohacking that problem helped me to disco5er the histamine connection years ago2 but the
link to the gut biome was ?uite elusi5e.
Why Your Gut Biome has Changed and Why Probiotics
Have Become So Important
9he human gut biome :microbiome; consists of about ,&& trillion bacteria cells > more
than ,& times more than there are human cells in your body. 1ou could e5en start to think of
your gut biome as a significant organ in your body2 so keeping it healthy and balanced is
essential to reduce disease and optimi<e performance. 7s we learn more about the makeup of
good and bad bacteria in the gut biome2 researchers are also doing cutting edge %@7
microbiome se?uencing to show how people4s gut biomes are changing on a population le5el.
Aut biomes are becoming imbalanced because there are less good bacteria and more bad
bacteria a5ailable in modern lifestyles and the standard 7merican diet. Bhen microbiota
balance is out of whack2 your body de5elops chronic inflammation2 which can become
autoimmune disease or other serious health problems. @ew research e5en suggests that
diabetes may be an autoimmune disease triggered by poor gut health.,
By now2 most people know that one contributor to a broken microbiome is o5eruse of
antibiotics. 7ntibiotics may wipe out whate5er bad bacteria you were hoping they would2 but
they can also clear your system of the really good bacteria that promote a healthy gut. 7
number of studies show that e5en a single course of antibiotics can permanently alter the gut
flora..2'
7side from antibiotics o5eruse2 poor diets and en5ironmental toxins also wreak ha5oc
on the gut by wearing down the protecti5e barriers of the intestinal walls2 e5entually creating
a leaky gut. 7s $45e written pre5iously2 foods that are hea5ily processed2 preser5ed2 and filled
with chemicals and toxins2 damage gut health. #ommon types of these gut-damaging foods
include: gluten2 processed meats2 sugar2 most alcohol2 mold toxins from coffee and chocolate2
and more. 9hese foods increase histamine le5els2 which in part is due to bad bacteria. $ will go
into more detail about histamine inducing bacteria in foods later in this post.
!ne of the reasons $4m such a fan of fresh2 organic2 local meat and 5egetables is that our gut
bacteria ultimately are related to our soil bacteria. Coil bacteria are the microbiome of the
planet. $ndustrial agriculture has permanently modified soil organisms > molds and bacteria >
so that they produce more toxins than e5er before in history. 9he genes that form those toxins
get shared with the bacteria growing in your gut.
Cince the ad5ent of antibiotics2 scientists ha5e been all o5er fighting bad bacteria. @ow
they are beginning to understand the importance of good bacteria and microorganisms in our
guts. 9his Dgood bacteriaE theory led to taking supplemental probiotics as the go-to way to
help re-populate our guts after courses of antibiotics or other stressors. 7lthough some
probiotics are good for you2 sadly :for yogurt companies especially;2 most manufactured
probiotics are only minimally effecti5e at re-populating the gut biome. $t is becoming
apparent that not all strains of probiotics interact with the gut in the same way.
Histamine Intoerance and Which Bacteria to !void
%isturbance in gut biome also plays a significant role in creating the recent rise in
histamine intolerance. Fistamine intolerance is the result of an imbalance between the
breakdown of histamine and its buildup in the gut. 9his is generally caused by a deficiency in
the %7! en<ymes :found in intestinal mucosa; that helps metaboli<e and breakdown dietary
sources of histamine.
7 histamine o5erload leads to increased inflammation and many other symptoms
including: skin irritation2 hi5es2 throat tightening2 increased heart rate2 nasal congestion2
migraines2 fatigue2 heartburn2 reflux2 and weight gain./ Gnlike other food allergies and
sensiti5ities2 the response from histamine intolerance is cumulati5e and not always immediate2
so it is harder to pin point right away. -2)
9his is personal > $4m histamine intolerant but ha5e been able to reduce my
intolerance dramatically following the ad5ice $4m sharing in this post.
HHSneak peak into a future post: Fistamine is not the only bioacti5e substance that can lead to
histamine intolerance. Biogenic amines also interact with %7! en<ymes in the gut.HH
7lthough there are some genetic causes for a decrease in the production of %7! en<ymes2 the
change in people4s gut biome is also responsible for histamine intolerance. I5en if someone
has a normal production of %7! en<ymes2 the le5els may still be insufficient when placed
against high concentrations of histamine-rich foods and histamine producing bacteria.
0any of the histamine-rich foods are found in the red :toxic; areas of the Bulletproof %iet
infographic2 but some common sources of histamine-producing foods are surprising. 9he
following foods often ha5e higher histamine contents or help release stored histamine:
Matured or "ermented "oods :depending on the bacteria and yeasts that are
in5ol5ed in the process;: Cauerkraut2 Jombucha2 pickles2 fermented C!1 products2 soy sauce2
fish sauce2 "ermented co""ee #$pgraded Co""ee is sa"e%& Come fermented foods are
acceptable as long as it doe not cause a negati5e reaction.
Microbioogicay produced "oods' 0ost yogurt2 buttermilk2 kefir2 mature
cheese2 sauerkraut2 wine :especially reds;
Processed( smoked( and "ermented meats' 8unchmeat2 crappy bacon2
sausage2 pepperoni2 salami2 etc.
!coho' Ked wine2 white wine2 champagne2 beer
Yeasty Foods' breads made with yeast
Certain )egetabes( Fruit( and *uts' tomato2 canned 5egetables2
strawberries2 kiwi2 pineapple2 peanuts2 cashews2 walnuts2 and more.
%ifferent types of bacteria and probiotics also play a part in histamine regulation.
Come probiotics are necessary for proper gut function :where histamine lowering en<ymes
%7! form;2 but some strains actually raise histamine le5els. 9he different strains of studied
probiotics are categori<ed as :,; histamine producing bacteria2 :.; neutral bacteria2 or :';
histamine degrading bacteria.+-,
,. Histamine producing bacteria' 8actobacillus casei2 8actobacillus reuteri2 and
8actobacillus bulgaricus :6ound in most yogurts and fermented foods;.
.. Neutral bacteria' Ctreptococcus thermophiles :also in yogurt; and
8actobacillus rhamnosus :shown to down regulate histamine receptors and up-regulate anti-
inflammatory agents;
'. Histamine degrading bacteria' Bifidobacterium infantis :found in breast
milk;2 Bifidobacterium longum2 8actobacillus plantarum2 and some soil-based organisms.
Come of these bacteria form histamine when they break down protein in foods2 e5en
5egetables2 whether the food is in your gut or fermenting in your kitchen. @ow you know why
$4m skeptical about throwing a bunch of cabbage into a bucket to let it ferment. 1ou =ust don4t
know what you4re getting.
+he Probiotic Buetproo" Co""ee Faied ,-periment
6our months ago2 $ had a brilliant idea. $4d add a prebiotic :food for probiotics; called
fructooligosaccharide to my Bulletproof coffee in the morning2 and take a probiotic with it.
!5er the last decade2 $ estimate $45e spent upwards of L.-2&&& on 5arious strains of probiotics
to fix my gut2 including the time $ took pig whipworm eggs. 7nyway2 $ took an Dacidophilus
pearlE capsule because those were con5enient and $ was out of my normal probiotic. 9he one $
took had lactobacillus casei2 a histamine producing bacteria in it.
9he result? $ gained ,& pounds in se5en days2 with a noticeable inflammation in the gut. $
stopped the probiotics and it took + days to lose the weight.
"robiotic supplementation is a catch-.. and you should not =ust grab whate5er has the best
label on the shelf. $f you ha5e histamine intolerance2 or you want to a5oid de5eloping it2
experiment with a5oiding histamine producing bacteria and focus on histamine degrading or
neutral bacteria.
Co =ust toss out the 8actobaccillus casei from your cupboards and fill your refrigerator
with Bifidobacterium longum2 right?M GhN yeahN 9he good news is there are protocols2
diets2 and product already de5eloped to help you reduce histamine-rich foods2 a5oid histamine
producing bacteria2 and consume more histamine degrading bacteria.
. Ways to a Heathy Gut Biome and /educe Histamine
Intoerance
01% Foo2 the Buetproo" 3iet to hea your gut'
Iat a low histamine2 anti-inflammatory diet like the BulletproofO %iet as the primary
way to protect your gut and reduce histamine intolerance. Iating prebiotic foods that
selecti5ely stimulate the growth of good bacteria in your gut is also helpful. "rebiotic foods in
the Pgreen portions4 of the Bulletproof diet include: Qerusalem artichoke2 a5ocados2 and
5egetables high in soluble fiber like sweet potatoes2 Brussels sprouts2 asparagus2 and turnips.
!nions are in the yellow <one because of what they do to alpha brain wa5es2 but they also
ha5e prebiotics in them.
Celf-tracking tools like the Bulletproof 6ood Cense 7pp help to detect physiological
responses to foods you are sensiti5e too that may be due to excess histamine concentration.
7lthough histamine intolerance can be difficult to diagnose2 one of the common symptoms is
an ele5ated heart rate. Gsing the 6ood Cense 7pp after meals :as instructed; will use the
i"hone4s camera sensor to measure your heart rate and compare it to your baseline heart rate.
$f there was an increase of more than ,) beats per minute2 then this signifies a food sensiti5ity
and helps you <oom in on gut wrecking or histamine-rich foods.
04% /educe histamine producing bacteria
75oid histamine producing bacteria like 8actobacillus casei2 8actobacillus reuteri2 and
8actobacillus bulgaricus that are mostly commonly found in the ma=ority of yogurts and
fermented foods2 especially when they are not balanced by other species. Kampant unbalanced
focus on lactobacillus in yogurt has led to this problem.
0.% Increase histamine degrading bacteria
6inding ways to get more histamine degrading bacteria into your diet can be difficult2
but is great for gut health and key to reducing histamine intolerance. Figh phenol foods like
blueberries2 coffee2 and chocolate can feed a type of gut bacteria called firmacutes.
0y fa5orite :best tasting; source of balanced bacteria is a yogurt-like product2 called 7masi2
that contains '& carefully controlled strains of bacteria. 9raditionally2 7masi is the renowned
drink of the 0asai warrior tribes in @orthern 9an<ania and Jenya and is known for its rich
5ariety of beneficial bacteria and highly bioa5ailable nutrients.
7s you might ha5e heard on podcast episode R/+ with Qordan Kubin2 founder of
Beyond !rganic and creator of 7masi2 he replicated the 0asai tribes4 production system to
produce 7masi from grass fed2 antibiotic free2 cow4s milk. Kubin e5en went to the extent to
make sure he used the same genetic breed of the 0asai4s cows to assure they ha5e non-
inflammatory kind of casein :Beta casein 7.;.
9he fermentation of the 7masi is influenced by key histamine degrading bacteria:
Lactobacillus plantarum, Bifdocaterium lactis, and Bifidobacterium longum.,'2,/ 9hese
particular strains not only lower histamine le5els2 reduce inflammation2 and impro5e
digestion2 but 7masi as a whole food helps impro5e absorption of specific nutrients such as
5itamin B)2 B.2 and J2 folic acid2 niacon2 and <inc.
080 alert > Beyond !rganic2 the creator of 7masi2 is a multile5el marketing
company. $ despise that business model because it usually 5ictimi<es needy people2 and it
leads to low ?uality or high prices. 8ong discussions with Qordan and an e5aluation of his
standards and pricing lead me to belie5e that Beyond !rganic is not out to 5ictimi<e people
and is charging a fair price for impossibly high ?uality dairy. $ did not decide to mention a
080 company lightly and did so after great diligence. $f you don4t like it that $45e made this
decision2 $ in5ite you either accept it or unsubscribe. $t is a decision made with integrity.
Beyond !rganic has gone to great lengths to do e5erything right in creating a truly
transformati5e dairy product. $ ha5e ne5er seen anything like it and 7masi is the only yogurt-
like food my body has been able to digest flawlessly2 and it tastes greatM 7masi is a great way
to allow a little bit of yogurt into your life and still feel perfectly normal afterwards.
9his is why $ worked with Beyond !rganic to create customi<ed Bulletproof packs at a
special discounted rate for the Bulletproof #ommunity to try these incredible products
yoursel5es. 9he BulletproofO "acks were personally crafted to include an assortment of
Bulletproof appro5ed foods and be5erages that will help upgrade your gut health and mental
performance2 including: 7masi2 !mega powder2 grass-fed low histamine beef =erky2 almonds2
and herbs.
#heck out the Beyond !rganic Bulletproof "acks here:
https://bulletproofexecuti5e.mybeyondorganic.com/Inroll_Bulletproof"ack6ree"#"ro
motion.aspx
Cick to read the compete ist o" re"erences&
,. Indotoxemia is 7ssociated with an $ncreased Kisk of $ncident %iabetes Fistamine
intolerance-like symptoms in healthy 5olunteers after oral pro5ocation with li?uid
histamine
.. 9he influence of single dose intra5enous antibiotics on faecal flora and emergence of
#lostridium difficile
'. 9he per5asi5e effects of an antibiotic on the human gut microbiota2 as re5ealed by
deep ,)C rK@7 se?uencing.
/. 0icrobial ecology: Fuman gut microbes associated with obesity
-. Fistamine and Fistamine $ntolerance
). Fistamine $ntolerance by %r. Qanice Qone=a
+. Fistamine %eri5ed from "robiotic 8actobaccillus reuteri Cupresses 9@6 5ia
0odulation of "J7 and IKJ Cignaling
(. I5idence for a reduced histamine degradation capacity in a subgroup of patients with
atopic ec<ema2 by 0aint< et al.
*. Ixogenous histamine aggra5ates ec<ema in a subgroup of patients with atopic
dermatitis2 by Borm et al.
,&. Bacterial "roduction and %estruction of Fistamine in 6oods2 and 6ood "oisoning
#aused by Fistamine2 by %r. #. 8enistea
,,. 9he "roduction of 7mines by Bacteria. 9he %ecarboxylation of 7mino-7cids by
Ctrains of Bacterium #oli2 by Irnest 6redrick Aale
,.. 9herapeutical use of probiotic formulations in clinical practice 2 by 9. 8annitti
,'. Bacterion production by 8actobacillus plantarum 707-J isolated from 7masi2 a
Simbabwean fermented milk product and study of absorption of bacterion 707-J to
8istera sp.
,/. Gse of traditional 7frican fermented be5erages as deli5ery 5ehicles for
Bifidobacterium lactis %C0 ,&,/&.