Soft And Aged Cheeses
Many cheeses are created by fermentation, but not all fermented cheeses contain probiotics. Aged, soft cheesessuch as cheddar, mozzarella, gruyere, gouda, parmesan, and swissare typically the only type which will maintain the beneficial bacteria. And another thing: these will have to be made from raw, unpasteurized milk. These cheeses start with adding a lactic acid bacterial culture to milk, which will form lactic acid and cause the milk to form curds and whey. The longer the cheese ages, the more beneficial bacteria for your belly.
What Foods Are Rich In Probiotics
When foods and drinks undergo a process called fermentation, they become rich in probiotics. Fermentation is when bacteria and yeast break down food components into other products . From dairy to vegetables, most whole foods can be fermented. When you eat fermented whole foods, youre getting both the nutritional benefits of the whole foods and gut-friendly probiotics. When shopping at the store, you can spot a fermented product by looking at the label for live and active cultures. Here are some popular foods and drinks to look out for:
1) Yogurt: Consider adding fruit and nuts to your yogurt. The fruit stimulates the growth of good bacteria. And the nuts are a great source of fiber, which also supports a healthy microbiome. And as a bonus, yogurt also contains protein, calcium, and vitamin B-12. When possible, choose yogurts without added sugar.
2) Buttermilk: Cultured buttermilk contains active cultures of probiotics. Buttermilk proteins can also help protect probiotic organisms from breaking down during storage, therefore delivering a higher dose of probiotics lasting at least 2 weeks. Like yogurt, its rich in calcium and protein.
3) Sourdough bread: This low-gluten bread contains fiber and plant compounds, called polyphenols. These act as a fuel source for your gut microbe, making sourdough a gut-friendly option.
The Best Probiotics For Men
A quick search on Amazon shows that mens probiotics are marketed widely. And while its true that mens health concerns are unique, its not true that there is a best probiotic supplement for men thats different from what women need.
Heres a simple fact: ALL probiotics work synergistically to balance the gut microbiome, modulate the immune system, and reduce inflammation.
Some health professionals may recommend a specific probiotic strain or species for specific health conditions because it was used successfully in a relevant study. And while theres nothing wrong with that approach, my years of clinical experience has taught me that using a powerful, multi-species protocol is the most effective choice for the vast majority of patients.
This probiotic protocol is fully explained in my Probiotics Starter Guide, but it calls for a combination of one blend of probiotic species from the Lactobacillus and Bifidobacterium category, a Saccharomyces boulardii probiotic, and a third supplement which includes soil-based probiotic species. Taken together, you receive all of the gut-balancing power you need to restore and maintain a healthy gut microbiome.
Each category of probiotic works as one leg of a three-legged stool. Each leg of the stool performs key functions, but it needs the other two legs to hold up the stool.
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Which Probiotics Should You Add To Your Diet
Probiotics are commonly found in food. They are also available in dietary supplements.
Food. Many foods have good bacteria. However, these bacteria dont always survive strong stomach acids and may not be able to add to gut health. Other foods have probiotic strains that can survive the digestion process and successfully reach the gut.
Whether a food truly has beneficial probiotics depends on three things: the levels of good bacteria contained when eaten, whether the good bacteria can survive passage through the stomach, and whether those strains of bacteria are able to support your health.
These are a few foods that provide a good source of probiotics:
- dried beans and other legumes
- garlic
- green bananas
- wheat
Dietary supplements. Probiotics are also available as capsules, powders, liquids, and more. The wide variety of available products can make it difficult to determine which ones offer health benefits based on science.
Some of the best probiotic strains for health include:
Lactobacillus acidophilus. Lactobacillus acidophilus balances potentially harmful bacteria that can otherwise grow in your gut due to illness or antibiotics.
Lactobacillus fermentum. Lactobacillus fermentum strengthens your immune system and prevents gastrointestinal and upper respiratory infections.
Continued
Lactobacillus plantarum. Lactobacillus plantarum stimulates your digestive system, fights off disease-causing bacteria, and helps your body produce vitamins.
What Is The Gut Microbiome
Your gut microbiome is made up of trillions of microbes . These microbes live everywhere on your body, from your skin to inside your nose, but the biggest concentration is in your gut. Among other things, your gut microbiome:
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Digests and gets energy from your food
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Makes vitamins
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Is an important part of your immune system
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Protects you from disease-causing microbes
We are still learning a lot about gut health. But we know a healthy gut usually has a healthy diversity of different microbes, and our diet has a big impact on that diversity. This is important because our gut microbiome has an impact on our health, both in and outside of the intestine. Changes in our microbiome, for example, have been linked to chronic diseases like inflammatory bowel disease and even cancer.
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What Foods Contain Probiotics
Most probiotics in food are created in the fermentation process. This is one of the oldest food-preservation techniques and is also why we still have beer and wine!
Foods and drinks go through a process called lactofermentation to become fermented. This is when natural bacteria feed on the starches and sugars in food to create lactic acid. This creates a perfect environment for preserving food and also promotes the production of various good bacteria species, as well as B vitamins, enzymes, omega-3 fatty acids.
Most, not all, fermented foods contain probiotics. Some dont as they go through processes that removes their probiotic powers like, baking, canning or the wine-making procedure.
How To Choose A Probiotic Supplement
Even if youre not eating many fermented foods, you dont have to supplement your diet with over-the-counter probiotics. But probiotic supplements are gaining popularity.
Since each persons microbiome is different, theres no one probiotic supplement that works best for everyone. But when it comes to the amount and variety of probiotics, the answer is simple: The more strains and cultures, the better.
Because the FDA doesnt regulate supplements in the same way as medications, theres no standard for the formulation of probiotic supplements. That means each brand has a unique formula with various strains and a different number of cultures. This leads to an endless and potentially overwhelming variety of choices for consumers.
So what should you do?
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Are All Fermented Foods Probiotic Foods
While we mentioned that probiotics are naturally found in fermented foods, it’s important to know that not all fermented foods are probiotic foods. That’s because fermentation describes a chemical process that can have different players and outcomes. Only the right components will produce probiotics and probiotic foods.
Take beer, for example. This alcoholic beverage goes through a fermentation process where yeast ferment sugars into alcohol and carbon dioxide . Some bacteria may find there way into certain beers , but brewers actually try their best to decrease bacterial contamination during the brewing process, and there are no probiotic bacteria in beer. (Although, one group of scientists from the National University of Singapore is trying to make that happen.
California Gold Nutrition Probiotic
Finding the perfect probiotic requires an eye for detail and a willingness to dive deep into the topic in order to find out which ones will work best for you. California Gold Nutrition Probiotic includes eight active and clinically researched probiotic strains that are guaranteed to be potent and effective in treating a wide range of common stomach and digestive health.
Each batch of probiotics has been verified by a third-party lab to ensure the highest quality possible. This means you are guaranteed to have a high-quality experience every time you pop the seal on one of these capsules.
A 60-day supply can be had for just $20, although you can save 5% by signing up for a monthly subscription that includes free shipping. While this product costs more than some of the other brands we have reviewed, the high quality shows that it is worthy of consideration for anyone seeking out a probiotic.
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What Are Probiotic Foods
Probiotics are a mix of live bacteria and yeast that live naturally in your body. But, these bacteria are beneficial, friendly bacteria, says Ariana Fiorita, a registered dietician nutritionist at the Cleveland Clinic Center for Functional Medicine.
The friendly bacteria keep harmful bacteria in check, helping your body maintain a healthy balance, reducing inflammation, and optimizing gut health.
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Consuming a balanced, diverse diet of clean protein, healthy fats, dietary fiber, and probiotic foods helps promote gastrointestinal health, Fiorita says. And the benefits of a healthy gut are numerous.
Benefits include keeping our immune system healthy by reducing the risk of infection and illness, as well as mental and neurological health, weight and metabolism, cardiovascular health, renal and urinary health and management of gastrointestinal conditions such as IBS , she says.
Can You Take Too Many Probiotics
Taking too many probiotics is not a common issue. For those who have taken too many probiotics , they will likely experience gut disruptions and gastrointestinal side effects.
Probiotics are generally safe regardless of the amount taken, and any side effects are generally mild. It is impossible to take a toxic level of probiotics. The most common side effects of taking more probiotics than you can tolerate are gas, bloating, and diarrhea. These side effects can be treated individually and are generally corrected after 24 to 48 hours and stopping the probiotics until they are resolved.
It can be tempting to discontinue probiotic use altogether after a negative experience out of fear of another bad reaction, but simply reducing your dose and taking your probiotic as directed should prevent further issues. It is important for those with a weakened immune system or serious illness to discuss probiotic use with their healthcare provider before starting a probiotic regimen.
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Q What Are Probiotics
Probiotics are bacteria that aid in stabilizing the diverse population of microorganisms that already exist in your gut.
You are undoubtedly aware that your gut contains both good and bad bacteria. Probiotics are beneficial bacteria delivered to your gut microbiota . They aid in digestion and the fight against pathogenic organisms.
Are Probiotics Good For Men Probiotics Benefits
Probiotics offer a wide variety of benefits, which depend largely on the type of strain used in each supplement. Once the microorganisms colonize the target zone they will begin to give us the following advantages
- Light and faster digestion
- Lower incidence of allergic processes
- General improvement of anxious symptomatology
- Increased levels of folic acid, cyanocobalamin and vitamin K
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Reach For Sour Pickles
Naturally fermented pickles, the type in which vinegar is not used in the pickling process, are rich sources of good bacteria. Sea salt and water are used in a fermentation process that results in the growth of good bacteria. Make sure vinegar was not used in the pickling process as pickles made in this way will not be rich in bacteria that boosts healthy gut flora. Beneficial organisms in fermented foods like pickles boost gut health and encourage a diverse microbiome. Eating foods that are rich in probiotic bacteria such as pickles retards the growth of harmful bacteria and boosts the body’s defenses against infection.
Best Probiotic Food Items That Are Good For Your Gut
- by Oindrila
Today, we shall discuss on a topic that has been one of the hot topics with people genuinely concerned with good health and a proper diet. There is a lot of interest regarding the health benefits from consuming probiotic food items as a staple diet. However, to know what probiotics are and what counts as probiotic food is a good place to start the conversation. So, today we shall talk at some length on what qualifies a probiotic food item, but before we embark on this exciting journey to enlist probiotic food items it would be deemed prudent by all and sundry to spare at least a few introductory words on what probiotics are.
What are Probiotics?Probiotics are actually food items that contain live bacteria and yeast that are known to assist and improve with the whole digestive system and have numerous health benefits. This is the reason why probiotics are known to have good bacteria or helpful bacteria. The health benefits derived from them far outweighs any known/significant side effects. There are many types of probiotics such as lactobacillus and bifidobacterium. It is no surprise that many medical boards and pharmaceutical standards institutions have approved of the medical use of probiotics on account of its proven health benefits.
So, dear readers, without any further ado, let us get straight to enlisting 10 popular probiotic food items available in the market.
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Microbiome Plus+ Probiotic: Best For Healthy Bowel
With its formulation of vegetarian and non-gluten nutraceuticals, MicroBiome Plus+ Probiotic may help boost immunity. Moreover, through regular oral consumption of these capsules, one may keep a quintessential metabolism of the bile and a balanced bacterial composition.
This Longhill Enterprise Ltd Canada-manufactured product may maintain bowel irregularities and help in the reduction of bloating and heartburn.
This doctor-recommended probiotic may help healthy heart stimulation and body protection and fight with dangerous illnesses.
MicroBiome Plus+ Probiotic also has benefits in addition to reducing cholesterol and enhancing Vitamin A, which all contribute to a life of health and wellness. With regular consumption of this probiotic, one may have digestive mechanism advancement and an increase in nutrient absorption.
Probiotics Can Improve Your Metabolic Health
Several studies have investigated the connection between our gut microbiome and metabolic health. The insight: An imbalance in our gut microbiome can have an impact on our metabolism and metabolic disorders, such as Type 2 Diabetes.
In a clinical study, patients with Type 2 Diabetes took OMNi-BiOTiC® HETOX once daily for six months and made no lifestyle changes.
Results showed a significant improvement in insulin resistance and inflammatory markers related to fat tissue surrounding the body, as well as a reduction in cholesterol levels.
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How Do I Begin Eating Fermented Vegetables If I Have Never Tried Them Before
Fermented vegetables are teeming with good bacteria, and, especially for those with sensitive tummies, food allergies, or digestive disorders, fermented vegetables make the entire eating process easier on the gut by acting as a digestive aide! Eating even a tablespoon or so of ferment with each meal will aide in digesting your food as well as provide stability to your immune system and brain health.
Start with 1 tablespoon or so per day to begin with to allow the friendly bacteria to make their home in your gut. Starting out with too much all at once can lead to tummy upset as the good bacteria takes over the bad. Increase to 1 tablespoon 3x per day as you feel comfortable. Once your body is used to the ferments, you can eat as much as you like and tolerate. My school aged girls eat around 2 or so tablespoons of sauerkraut at a time when they eat it.
Q: Can I Get Probiotics From Food
A: Of course. In fact the word Probiotic means food. Foods that contain the different types of bacteria that are beneficial to the health of the digestive system, not to the bacteria themselves. So, probiotics would include yogurt, kefir, kimchi, pickles, sauerkraut, miso and a number of other foods that can be readily obtained from any supermarket. The problem is that not everyone is fond of many of the most effective probiotic foods. As such, they wind up needing to supplement.
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Probiotics For Men: 14 Reasons Why Men Should Take A Probiotic Supplement
Lena Kleinfeld
Men can experience a number of benefits from regularly taking probiotic supplements. In addition to the general benefits that people experience regardless of sex, probiotics can help support mens prostate health, raise testosterone levels, and increase sperm counts.
Probiotics, which is the scientific word for the good bacteria living in our intestines, are critically important for the healthy function of our bodies. These tiny little beneficial bacteria assist the body with many functions spawning from digestion and bowel movements, to the immune system and cognitive function. In addition, more and more research shows that there is a connection between the make-up of the gut bacteria and certain chronic illnesses.
Probiotics are an extremely beneficial dietary supplement to support overall health and vitality. Men, women and kids can benefit from the powerful effects of a high-quality probiotic supplement. In this blog post, we will explore the ways that men specifically can benefit from probiotics.
How Much Probiotics Should You Takeand When
There is no recommended daily intake for probiotics, so theres no way to know exactly which fermented foods or what quantity is best. The general guideline is to just add as many fermented foods to your daily diet as possible.3
However, if your diet lacks enough probiotic-rich foods, you might consider taking a probiotic supplement to support digestive balance. Many experts recommend taking them on an empty stomach, when theres less stomach acid present.5 However, your best bet is to follow the dosage directions on the supplements packaging.
The ultimate goal is to establish a healthy gut. Some sources recommend taking probiotics every day, anywhere from two weeks to two months, to fully recolonize the gut with healthy bacteria. After the initial course, it may be possible to back off to two to three doses per week.5 Because this varies widely and depends on individual health issues and needs, consult with your doctor.
The Bottom Line
Whether youre eating probiotic foods and or consuming probiotic drinks, your digestive system will benefit from these gut-friendly additions to your diet. Consuming fermented foodsin particular, yogurt and kefirprovide the best sources of probiotics. But dairy-free options also offer good food sources of probiotics.
Continue to check back on the Nature Made blog for the latest science-backed articles to help you take ownership of your health.
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References
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