Gut health has become a hot topic, with probiotics, fermented foods, and herbal remedies widely promoted for improving digestion. However, the conversation often presents a confusing contradiction: If probiotic foods promote good bacteria, wouldn’t antibacterial herbs like oregano destroy those beneficial microbes?
The truth is, gut health isn’t as simple as labeling bacteria as good or bad. Instead, the key lies in maintaining a balanced gut environment to prevent overgrowths that lead to bloating, heartburn, and other digestive issues. Let’s dive deeper into understanding how bacteria impact gut health and how you can eliminate harmful bacteria while protecting beneficial microbes.
The Role of Gut Bacteria in Digestion
Your gut is home to trillions of bacteria, some of which aid digestion, while others can cause problems when they multiply excessively. A well-balanced microbiome ensures that beneficial bacteria regulate digestion, support immune function, and prevent harmful microbes from taking over.
Think of your gut like a national park—every species plays a role. If one species overpopulates, the ecosystem falls out of balance. The same happens in your digestive system when certain bacteria overgrow due to poor diet, stress, or antibiotic use.
Common Culprits Behind Bloating and Heartburn
Several bacteria and yeasts can trigger bloating and acid reflux by fermenting food too aggressively or producing excess gas. Some of the most notorious ones include:
- H. pylori – A common cause of acid reflux, ulcers, and indigestion.
- Clostridium difficile (C. difficile) – Can lead to severe diarrhea and inflammation when overgrown.
- E. coli – While some strains are harmless, others cause bloating and stomach pain.
- Candida (Yeast Overgrowth) – A yeast that can disrupt digestion and lead to bloating, fatigue, and inflammation.
If these microbes become dominant, they can lead to chronic digestive discomfort, food intolerances, and even long-term health issues.
Video : How to Wipe Out Bad Bacteria in the Stomach
How to Eliminate Harmful Gut Bacteria Naturally
Instead of trying to kill off all bacteria, the key is to reduce overgrowths while maintaining balance. Here’s how you can do it:
1. Starve the Harmful Bacteria
Harmful bacteria thrive on sugar, refined carbs, and processed foods. By cutting these out, you make it harder for them to survive. Avoid:
- White bread, pasta, and pastries
- Sugary snacks and sodas
- Artificial sweeteners (which can disrupt gut bacteria)
Instead, opt for fiber-rich whole foods that nourish good bacteria, such as vegetables, legumes, and nuts.
2. Use Natural Antimicrobials
Certain herbs and spices help eliminate bad bacteria without wiping out beneficial microbes. Some of the best natural antibacterial agents include:
- Oregano oil – Powerful against bacterial overgrowths like SIBO (small intestinal bacterial overgrowth).
- Garlic – Contains allicin, which helps fight H. pylori and Candida.
- Thyme and rosemary – Act as natural antibiotics without disrupting gut flora balance.
- Berberine – A plant compound effective in eliminating harmful bacteria while supporting digestion.
These can be taken as supplements or used in cooking to support gut health.
3. Restore Balance with Probiotics and Prebiotics
Once harmful bacteria are under control, it’s essential to repopulate the gut with beneficial bacteria. Foods that help include:
- Probiotic-rich foods: Yogurt, kefir, sauerkraut, kimchi, and miso.
- Prebiotic foods: Bananas, onions, garlic, and oats (these feed beneficial bacteria).
For more severe bacterial imbalances, consider high-quality probiotic supplements that contain strains like Lactobacillus and Bifidobacterium, which support digestion and immune function.
Signs That Your Gut Bacteria Is Out of Balance
How do you know if bad bacteria have taken over your gut? Here are some common symptoms:
- Chronic bloating and gas – Persistent bloating is often caused by bacterial fermentation in the intestines.
- Acid reflux and heartburn – H. pylori overgrowth can trigger excessive stomach acid.
- Frequent indigestion and stomach pain – Could indicate an imbalance in digestive bacteria.
- Fatigue and brain fog – Harmful bacteria produce toxins that affect energy levels and mental clarity.
- Frequent yeast infections or fungal issues – Candida overgrowth can manifest in skin and nail infections.
If you notice multiple symptoms, addressing gut bacteria might be the solution.
Lifestyle Habits That Support a Healthy Gut
Aside from diet, certain lifestyle habits can prevent harmful bacteria from taking over:
1. Stay Hydrated
Drinking enough water helps flush out toxins and supports healthy bowel movements, preventing bacteria from stagnating in the gut.
2. Reduce Stress
Chronic stress alters gut bacteria and increases inflammation. Practices like meditation, deep breathing, and regular exercise can help restore gut balance.
3. Get Enough Sleep
Poor sleep can disrupt gut bacteria and increase cravings for sugary, processed foods, which feed harmful microbes. Aim for 7-9 hours per night.
4. Avoid Overusing Antibiotics
Antibiotics kill both good and bad bacteria, disrupting gut balance. Only take them when absolutely necessary and follow up with probiotics to restore healthy bacteria.
When to Seek Medical Help
While most bacterial imbalances can be managed naturally, there are times when you should see a doctor:
- Severe or persistent bloating and abdominal pain
- Unexplained weight loss
- Chronic diarrhea or constipation
- Symptoms of an H. pylori infection (constant acid reflux, nausea, stomach ulcers)
A medical professional can run gut microbiome tests or perform a stool analysis to determine if harmful bacteria are causing your symptoms.
Video : How to Kill The Bacteria Causing Heartburn And Bloating!
Final Thoughts: The Key to a Healthy Gut
Eliminating harmful gut bacteria isn’t about destroying all microbes—it’s about restoring balance.
By making simple dietary changes, incorporating natural antimicrobials, and supporting beneficial bacteria, you can:
✔ Reduce bloating and acid reflux
✔ Improve digestion and nutrient absorption
✔ Boost immunity and energy levels
✔ Prevent chronic gut-related issues
Taking care of your gut is one of the most important things you can do for your overall health. Start making small changes today, and your digestive system will thank you!
My Husband Told Me to Move Into the Guest Room So His Mom Could Have Our Bed
When Phoebe’s mother-in-law moves in for the week, she doesn’t just take the guest room. No, she takes Phoebe’s entire bedroom. And her husband, Jake, lets it happen. But if they want to treat her like a guest in her own home, she’ll show them exactly what checking out looks like.
I was actually excited when Doreen announced she was coming to stay for a week.
I fluffed the pillows in the guest room, put out fresh towels, and even stocked the bathroom with lavender-scented soap because I was feeling extra generous.
A beautiful guest bedroom | Source: Midjourney
To top it off, I made her a batch of scones and cranberry and chocolate muffins. I was on my A-game.
This was my mother-in-law, after all. I wanted her to feel welcome.
What I didn’t realize, though, was that she was planning a hostile takeover.
Food on a kitchen counter | Source: Midjourney
That afternoon, I came home from work thinking that Doreen would have made us dinner. Secretly, I was hoping for her delicious stew and homemade rolls.
But it turned out that she had something else cooking.
I got into the quiet house, and stepped into my room, wanting to change into sweatpants and a sweater.
A pot of stew | Source: Midjourney
But instead of finding my room as it should have been, I found Doreen.
She was standing in the middle of my bedroom, happily unpacking her suitcase…
While tossing my clothes on the floor!
An older woman standing in front of a closet | Source: Midjourney
My dresses? Crumpled into a heap.
My shoes? Shoved into laundry baskets.
Her things? Neatly hung up in my closet like she owned the place.
For a moment, my brain refused to process what I was seeing.
A pile of clothing on the floor | Source: Midjourney
This woman hadn’t just taken over the room, she had erased me from it.
“Oh! Good. You’re back, Phoebe!” she chirped, barely glancing at me. “Be a sweetheart and move your stuff to the guest room, would you? There’s hardly any space in here with all my things.”
I just stared at her, still trying to understand how we got here.
Then Jake walked in, carrying her second suitcase like some hotel bellhop.
A shocked woman standing in a bedroom | Source: Midjourney
“Hey, Pheebs,” he said, like this was all completely normal. “Can you clear out of the room? Mom needs to rest. She’s had a long flight. You can set up in the guest room for the week. I’ll be in my office because you know my back can’t handle the guest room bed.”
There was my husband, talking to me like I was the intruder. Like I was someone he could just push around. Like my name wasn’t on the mortgage.
“I’m sorry, what?” I blinked. “You were saying?”
A man standing in a bedroom | Source: Midjourney
Jake sighed deeply. It was like I was being difficult.
“Come on, Phoebe, it’s not a big deal, babe.”
He set Doreen’s suitcase down at the foot of my bed and straightened up.
“Mom is used to better accommodations, and we want her to be comfortable. It’s only a week, Phoebe. You’ll survive the guest room.”
A suitcase in a bedroom | Source: Midjourney
I’d survive the guest room? I couldn’t believe that this was coming from Jake. Moments ago, he had complained about the bed in the guest room, and now I was supposed to go in there and sleep like everything was fine?
What about what I was used to? What about… me?
I turned back to Doreen. She had already settled onto my bed, propped up against my pillows, scrolling on her phone like a queen in her palace.
“Honestly, dear,” Doreen said, not even looking up from her phone. “It’s the least you could do. Family takes care of family, after all.”
An older woman sitting on a bed | Source: Midjourney
I felt something hot and bitter rise in my throat.
Family.
Funny how “family” only applies when I’m the one being inconvenienced.
“So let me get this straight,” I said. My voice came out calm, steady. “Your solution to having a guest in our home… was to move me out of my own bedroom?”
Jake rubbed the back of his neck.
A frowning woman | Source: Midjourney
“Well, when you put it like that…”
“I literally just walked in and found my clothes in a pile on the floor,” I cut in, my voice sharper now.
I turned to Doreen.
“Did it ever even cross your mind to just, oh, I don’t know, stay in the guest room? I had it set up for you, too.”
Doreen finally looked at me, her expression shifting into something condescending and sickly sweet.
“Oh, honey. The guest room is far too small for me, Phoebe. It’s perfectly fine for you, though.”
An upset woman | Source: Midjourney
“Oh, is it?” I laughed.
I actually laughed out loud.
Jake shot me a warning look.
“Phoebe, let’s not make this a thing. Please.”
I looked at my husband. Like, I really looked at him.
A man standing in a bedroom | Source: Midjourney
The way he wouldn’t quite meet my eyes. The way he stood there, not on my side. The way he had known this was happening and didn’t think I deserved a conversation about it.
My chest felt tight.
This wasn’t just about the bed. It wasn’t even about the room. It was about respect and me realizing that I didn’t have any from them.
And suddenly?
A woman standing in a bedroom | Source: Midjourney
I was done.
I didn’t yell. I didn’t argue. I just smiled.
Then, I walked to the guest room. Jake thought I was moving into the guest room?
Oh, I was moving, all right.
I grabbed a suitcase and packed a few essentials. I took some clothes, my toiletries, and my laptop. Then, I wrote a very special note and left it on the guest room nightstand.
A gray suitcase in a bedroom | Source: Midjourney
Since you two clearly have everything under control at home, I’ll leave you to it. Enjoy your week together. I’ll be back when the house feels like mine again.
Best of luck!
Then, I picked up my purse, turned my phone on silent, and walked out of the front door.
A note on a nightstand | Source: Midjourney
I didn’t go to my sister’s. I didn’t go to a friend’s.
Nah. There was no need for any of that.
Instead, I checked myself into a luxury hotel across town. I made sure that there was a spa, room service, and a king-sized bed that no one could try to steal out from under me.
And because life is all about balance, I booked it all on Jake’s credit card.
The interior of a hotel | Source: Midjourney
The steam curled around me, thick and warm, as I sank deeper into the plush chair of the relaxation lounge. Somewhere in the background, soft instrumental music played.
It was the kind of music that was designed to melt stress away.
“Your water, ma’am,” a soft voice said to my side. “It’s cucumber and lemon infused.”
I had been in the spa for hours. Wrapped in a robe. Slippers on my feet. And nothing but peace around me.
And yet?
A glass of lemon and cucumber water | Source: Midjourney
I couldn’t relax.
The whole point of this, leaving my home and checking into a hotel, was to enjoy myself. To wash the situation off me like a bad dream.
But instead, I sat thinking about it all and how it had unfolded.
I exhaled slowly, staring down at my hands.
Why did it hurt so much?
A woman sitting in a spa | Source: Midjourney
It wasn’t just about my bedroom or about Doreen. It was about Jake.
It was about the way he had looked at me when I walked into that room. Like I was being unreasonable. Like I was the one making things difficult.
He had asked me to move like it was a favor. Like I wasn’t his wife, who deserved the same care and attention that his mother had received.
A close up of a man | Source: Midjourney
I swallowed hard, pressing my fingertips against my temples.
For years, I had been accommodating. For years, I had let Doreen’s little jabs and subtle insults roll off my back. For years, I had told myself that “she didn’t mean it like that. Don’t make a big deal about it.”
And now?
Now she had tossed my clothes on the floor and made herself at home in my bedroom.
And Jake had let her!
I squeezed my eyes shut.
A woman at a spa | Source: Midjourney
I married Jake because I thought he saw me. Because I thought he valued me. But today had proved something I didn’t want to admit.
I was an afterthought in Jake’s life.
I clenched my jaw and sat up straighter.
No.
I wasn’t going to sit here drowning in this. I wasn’t going to let this spiral into something that ate me alive.
A determined woman | Source: Midjourney
I had left for a reason. And I had made my point. And if Jake wanted me back in that house, he was going to have to understand exactly why I left in the first place.
I took a slow sip of my water, letting the coolness settle in my chest.
For now?
I was going to finish my spa day.
But soon?
I was going to have a conversation Jake would never forget.
A woman having a spa treatment | Source: Midjourney
I walked through the front door of my house, dropped my bag onto the entryway table, and let the silence settle around me.
It smelled clean, like lemon-scented polish and fabric softener. Like someone had been desperately trying to make the house feel normal again.
Good.
A foyer | Source: Midjourney
I had only made it three steps into the living room before I saw him.
Jake was already waiting.
His arms were crossed, jaw tight. His dark circles told me that he hadn’t been sleeping well.
Good.
“Phoebe, you’re back,” he said, his voice unreadable.
A man sitting on a couch | Source: Midjourney
“I live here, Jake,” I said simply.
Something flickered in his expression, but he masked it quickly.
“Well, thanks for finally coming home.”
“Oh, I’m sorry,” I said. “Did my absence inconvenience you?”
“You didn’t have to leave.”
A woman standing in a living room | Source: Midjourney
I laughed.
“I didn’t?” I gestured toward the bedroom. “Jake, you and your mother literally kicked me out of my own bed. You didn’t ask. You didn’t suggest. You told me.”
He sighed.
“I didn’t mean it like that.”
“Then how did you mean it?” I challenged. “Because from where I was standing, it looked a hell of a lot like you were telling me I didn’t belong in my own damn home.”
A smiling older woman | Source: Midjourney
Silence.
I could see my husband fighting with himself, wanting to defend his actions but also knowing I was right.
“I didn’t think it was a big deal,” he said finally.
I nodded slowly, absorbing the words. There it was.
“You didn’t think it was a big deal?” I repeated. “Of course, you didn’t. Because it wasn’t your bed being taken—you willingly gave it. Your clothes weren’t thrown to the floor, your cupboard was perfectly untouched…”
A man sitting on a couch | Source: Midjourney
He flinched.
“Jake, you stood there and watched while she erased me from our space. You just let it happen.”
“That’s not what I meant to do,” he said, his expression finally cracking under the pressure.
“But it’s what you did.”
He swallowed, looking down. And for the first time, I could see it. The weight of everything sinking in.
A woman standing in a living room | Source: Midjourney
“I thought I was keeping the peace,” he said.
We were both silent for a while.
“She left early, you know,” he said. “She said that she needed the cooking and cleaning to be done if she was going to be relaxed. She couldn’t handle the fact that she needed to do it.”
“I know,” I said. “I didn’t expect her to stick around long after I left. She just wanted to be waited on.”
A glum woman standing in a kitchen | Source: Midjourney
“She crossed a line in this house, Phoebe,” he said suddenly.
“Yeah, Jake,” I said, holding his gaze. “She did. And so did you.”
He looked down again, nodding slightly.
For the first time since I had walked in, I saw it. The realization.
Not just that he had messed up. But why.
An upset man | Source: Midjourney
When he finally met my eyes again, he looked exhausted.
“I hate that you felt like you had to leave,” he admitted.
“I hate that I wasn’t made to feel like I could stay,” I continued.
Silence.
I watched him for a moment, gauging the sincerity. He meant it.
A woman standing in a living room | Source: Midjourney
“Good.”
“I’ll order takeout,” he said after a pause.
“Fine with me, Jake,” I said.
Then I walked past him toward our bedroom, where my clothes were back in place. Where my things were neatly put away. And where, finally, I belonged again.
Indian takeout on a kitchen counter | Source: Midjourney
What would you have done?
This work is inspired by real events and people, but it has been fictionalized for creative purposes. Names, characters, and details have been changed to protect privacy and enhance the narrative. Any resemblance to actual persons, living or dead, or actual events is purely coincidental and not intended by the author.
The author and publisher make no claims to the accuracy of events or the portrayal of characters and are not liable for any misinterpretation. This story is provided “as is,” and any opinions expressed are those of the characters and do not reflect the views of the author or publisher.
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