Do you have a mentality that all bacteria are bad for you? Think again! There is a special type of bacteria called probiotics, which are good for your health. Here is all you need to know about Probiotics, nature’s beneficial bacteria
What are probiotics, all you need to know?
Probiotics are a type of good bacteria that are found in your gut microbiome and are responsible for everything from nutrient absorption to immune health. These microorganisms play a central role in health and disease and are even involved in immune function and digestion.
Probiotics can be found in certain foods and drinks, as well as in supplement form. While eating foods with probiotics can help with overall gut health and general nutrition, if you are looking to ease digestive symptoms, you can also try taking a probiotic supplement.
Types of Probiotics
Here are a few types of probiotic bacteria that are friendly for your gut that you could try out.
- Lactobacillus acidophilus
- Lactobacillus bulgarius
- Lactobacillus reuteri
- Streptococcus thermophilus
- Saccharomyces boulardii
- Bifidobacterium bifidum
- Bacillus subtilis
Probiotic foods that you must try
Here is a list of probiotic foods that you need to know and try out, you may consider adding to your daily diet.
Kefir is similar to yoghurt. It is a fermented dairy product made out of a combination of milk and fermented kefir grains. It originated in Russia and Turkey and means “feeling good.” It has a slightly acidic and tart flavour and contains anywhere from 10 to 34 strains of probiotics.
Sauerkraut is made from fermented cabbage; it is not diverse in probiotics but is high in organic acids (what gives food its sour taste) that support the growth of good bacteria.
Kombucha is an effervescent fermentation of black tea that is started by using a SCOBY, also known as a symbiotic colony of bacteria and yeast.
Goat’s milk, sheep’s milk and A2 cow’s soft cheeses are particularly high in probiotics. Always buy raw and unpasteurized cheeses if you want to receive any probiotics, as pasteurized and processed varieties are lacking in beneficial bacteria.
Apple cider vinegar
Apple cider vinegar is also a good source of Probiotics. Drink a small bit daily or use it as a salad dressing to maximize your results.
Health benefits of Probiotic foods
- Probiotics are a powerful ally in the fight against a range of health challenges, like allergies, arthritis, asthma, cancer, depression, heart disease, and gastrointestinal (GI) problems. And a recent study showed that probiotics could even help with weight loss.
- different probiotics can be used to treat different conditions. For example, L. acidophilus has been shown to boost healthy digestion and immune function. Stronger immune system
- Improved digestion
- Increased energy from the production of vitamin B12
- Better breath because probiotics destroy candida
- Healthier skin, since probiotics improve eczema and psoriasis
- Reduced cold and flu
- Healing from leaky gut and inflammatory bowel disease
- Weight management
Why are fermented foods encouraged?
Fermenting of food is one of the oldest techniques for food preservation. fermented foods go through a process called lactofermentation in which natural bacteria feed on the sugar and starch in the food, creating lactic acid. This process creates an environment that preserves the food and promotes beneficial enzymes, B vitamins, and omega-3 fatty acids.
The process of fermentation also transforms food into another form that is healthier for instance cabbage turns into sauerkraut, cucumbers become pickles, soybeans turn into miso, and milk can be made into yoghurt. However, not all fermented foods contain probiotics.
How to add probiotics to your daily meals?
add yoghurt to your daily men
You may start your day with a simple bowl of yoghurt and jump on your probiotic consumption. Consider making it at home for convenience, make it the night before preferably.
Other than breakfast you may add yoghurt as a critical ingredient in salad dressings, dips, and cold sauces. any recipe that requires heating the yoghurt in any way is going to kill off its good bacteria. So stick to no-cook recipes to reap the most gut benefits.
Add Kefir to Your Smoothies
Kefir, a tart and tangy cultured milk drink choose plain kefir whenever possible, as the flavoured varieties often contain added sugar. If kefir tastes too tart alone, add it to a smoothie for a nutritious boost.
Take a Kombucha
Kombucha is a probiotic-rich fermented drink made with tea, sugar (most of which is used up during fermentation), bacteria, and yeast. You can swap the refreshing probiotic drink for your afternoon coffee or happy hour cocktail, she adds.
Experiment With Kimchi
Kimchi is a super-spicy Korean condiment packed with healthy bacteria called lactobacilli, which gives it a probiotic boost. Traditionally served as a daily side dish in Korean meals, kimchi makes a great side to Asian dishes such as rice, stir-fries, and barbecued meats.
Put Miso Soup on Your Menu
Miso soup is easy to make with hot water and miso paste, and it adds a probiotic punch to any meal. In Japan, it can be served at breakfast, lunch, or dinner. “Miso is fermented soy that contains healthy bacteria,” Add the miso paste just before serving and avoid too-hot temperatures to preserve as many beneficial microorganisms as possible.
Don’t Forget Prebiotic-Rich Foods
Prebiotics are nondigestible components found in some fruits, veggies, and other foods that promote the growth of good-for-you bacteria in the gut. good food sources of prebiotics include raw apples, bananas, asparagus, beans, garlic, onions, and leeks, as well as whole-wheat foods and soybeans.