Misconceptions About Probiotic Foods
There are several misconceptions about probiotic foods.
Just because some food types can contain probiotics, it does not mean they all do. For example, not all yogurts contain live and active cultures. The ones that do are usually clearly marked.
Also, not all fermented foods contain live cultures. Examples of fermented foods that do not have probiotics include:
- soya sauce
These and other foods like them go through additional processing that inactivates the live cultures. Examples of these processes include baking, filtering, or pasteurization.
What Are Lactic Acid Bacteria
Lactic acid bacteria are naturally found in our intestines, but also in milk, for example. They convert lactose into more digestible lactic acid, whereby milk coagulates and becomes thick . This process is used to produce sour milk products such as yogurt, kefir and cheese because pathogens cannot grow in this acidic environment. Lactic acid bacteria can therefore help to ward off harmful germs.Probiotic yogurts only contain probiotic lactic acid bacteria at first or these are added later, after the fermentation process. These lactic acid bacteria can pass through the stomach unharmed and settle in your intestine.These probiotic bacteria then multiply in your intestine and get rid of any bad bacterial cultures present there. This is to promote healthy intestinal flora.
Did you know that you can only positively influence your gut flora if you regularly eat probiotic yogurts that are as fresh as possible and contain many living bacteria. Toward the end of the sell-by date, the number of probiotic germs can decrease.
What Is The Best Way To Get Probiotics Food Or Supplements
May 30, 20195 min read
Probiotics have become quite a buzzword these days. In fact, its become quite the new health craze. There certainly are tons of claims, from preventing diarrhea to promoting cardiovascular health and even boosting your immune system as a whole. It has been over a century since probiotics were first discovered and it would seem that the science has held up.
Assuming that probiotics can do a body good, a very important question remainsis it better to get your probiotics from real food sources or from probiotic supplements?
Also Check: Low Fat Yogurt With Probiotics
What Are Probiotics And Prebiotics
Probiotics are the types of microbes found in fermented foods that confer benefits to the host when eaten. They can help ease gastrointestinal symptoms like bloating, gas, and diarrheaand perhaps even help your body better absorb nutrients.
The fuel for gut bacteria or microbes comes in the form of prebiotics, which are fermentable carbohydrates. These fermentable carbohydrates need to travel all the way into the large intestines and colon where the good bacteria are waiting.
The gut bacteria eat and ferment the prebiotics, and then they become happier and healthier. The healthier they are, the more diverse and strong your gut microbiome becomes, and that makes you healthier overall.
Add Kefir To Your Smoothies
Kefir, a tart and tangy cultured milk drink, is packed with various strains of beneficial probiotics and live cultures, says Sassos, who drinks four ounces of it each morning with her breakfast. Choose plain kefir whenever possible, as the flavored varieties often contain added sugar. If you find that kefir tastes too tart alone, she recommends adding it to a smoothie for a nutritious boost.
Also Check: Ancient Nutrition Sbo Probiotic Reviews
Natural Probiotic Foods Vs Supplement
Have you ever heard the saying: your gut is the second brain?
Well, your gut is home to trillions of microorganisms that significantly affect your whole body. The living microbes help with digestive, metabolic, and immune system functions. Thats why its essential to maintain good gut health. Everyday life occurrences such as stress, aging, low diet, and environmental influences can result in the loss of microorganisms and lead to larger health concerns.
Thats where probiotics come in–probiotics are live bacteria and yeasts that can benefit your health when consumed in the right amounts. Probiotics are shown to help skin health, boost your immune system, eliminate toxins, manage gastrointestinal issues, assist in nutrient absorption, and positively influence mood.
We usually associate germs as the culprits of disease, but your body is actually full of good and bad bacteria. Probiotics are the good guys of bacteria that help keep your gut healthy and organs functioning properly.
Using natural probiotic foods, as well as supplements, is one of the best ways to improve your gut health. Here we will explain the pros and cons of each, and explain the best way to get your probiotic fix.
Should I Try Probiotics
If you are interested in adding probiotics to your diet, its worth a conversation with your healthcare provider. Many providers may suggest giving them a try to see if they help with your general health. It is important to remember that not all probiotics behave the same way and have the same effects. Each has their own individual benefits. They generally dont cause harm. One easy way to start can be by simply introducing probiotic-rich foods into your diet, like yogurt.
Before you start any supplements, make sure you talk to your healthcare provider. Your provider may be able to point you in the right direction, helping you figure out the best probiotic to take, how much to take and when to take it. A conversation is always worth the time when it concerns your health.
Recommended Reading: Renew Life Vs Garden Of Life Probiotics
Probiotic Foods For A Healthy Gut
Years of antibiotic use, eating sugar-laden food, and eschewing microbe-feeding prebiotic fiber foods are all making you fatbut not for the reason you think. This pattern of poor eating has armed the bad bacteria who live in your gut with the weapons they need to overtake the good guys: probiotics.
And when your good gut bugs are depleted, they not only won’t be able to fend off weight-inducing inflammation, they also can’t help you keep your metabolism humming, your immune system healthy, and your mind keen. It’s why gut health is so important.
Research suggests that consuming more probiotic foods can help mend your gut and nourish your microbiome. Before we get into the best sources of probiotic foods, we’ll discuss what exactly probiotics are and how they can benefit you.
Great Probiotic Foods For Better Gut Health
May 24, 2022
Are you getting enough probiotic-rich foods in your diet? Chances are youre probably not. Probiotics are a form of good bacteria found in your gut which are responsible for everything from nutrient absorption to immune health.
Not only are probiotics are essential for digestion, but did you know there are hundreds of other health benefits of consuming probiotic-rich foods that you might not be aware of? According to a review in the journal ISRN Nutrition, probiotics could also help people lower cholesterol, protect against allergies, aid in cancer prevention and more.
In most cases, getting more probiotics in your routine doesnt require you to buy expensive pills, powders or supplements. In fact, there are a number of probiotic foods out there that are delicious, versatile and easy to enjoy as part of a healthy, well-rounded diet naturally.
In this article, well cover the extensive list of all probiotic foods you should consider adding to your food routine and how they can benefit you. Plus, well look at some tips for how to fit these fermented foods into your meals to maximize the gut-boosting benefits of probiotics.
Read Also: Renew Life Women’s Probiotic Ultimate Flora
Try To Cut Back On The Red Meat
Aside from the fact that these days, many meat brands are known for raising their livestock with antibiotics, which is detrimental to your gut, there have been several studies that show healthier microbiomes in vegetarians. A vegetarians gut for example, will have a significantly smaller number of disease-causing bacteria that an omnivores gut. However, it is still unclear if this is due to the lack of meat being consumed, or the fact that vegetarians and plant-based individuals tend to consume a great deal more fibre than the average person.
Getting Probiotics Through Dairy
Recommended Reading: How Many Probiotic Pills Should I Take A Day
What Is A Probiotic
Probiotics are a type of supplement that you can take to add beneficial bacteria and other live microorganisms to your digestive system. These tiny organisms and their genetic material make up what is called our gut microbiome. They help your digestive system break down the food you eat and create essential vitamins and nutrients that help boost your immune system, and support urinary tract and vaginal health.
Different strains of probiotics impact our gut health in different ways. Probiotics can be used to relieve or manage symptoms of bloating, constipation, lactose intolerance, eczema, acid reflux and diarrhea. New research is also beginning to link how our gut microbiome connects to our mental health.
You can also take prebiotics and postbiotics. Prebiotics are certain natural fibers and other substrates that cannot be digested or absorbed in the stomach or small intestine. If a probiotic is adding the good bacteria, prebiotics are feeding the good bacteria, says Dan Greenwood, Ph.D., RD, a clinical nutrition expert and the former president of the Minnesota Academy of Nutrition and Dietetics.Postbiotics are the result of probiotics eating prebiotics. Postbiotics are also essential members of the gut microbiome and help our immune system. Symbiotics are a type of supplement that combines probiotics and prebiotics.
Natural Sources Of Probiotics And Prebiotics
There are natural sources of probiotics and prebiotics. Fermented foods like some dairy products, including yogurt, cottage cheese, buttermilk, or kefir, and sauerkraut, kombucha and kimchi are high in probiotics. However, Greenwood says, If youre going to take a probiotic, try to eat a diet high in prebiotics. You can naturally source prebiotics like inulin and pectin from asparagus, onions, whole wheat, oats and foods with skin on them, like oranges, beans and brown rice. Greenwood also adds that getting away from processed foods is one the best ways to improve our microbiome.
Recommended Reading: Probiotics What Is It Used For
How Can I Get Probiotics Naturally
Generally, fermented foods that is, foods produced by fermentation contain natural probiotics. The following foods are commonly probiotic and can support your gut microbiome.
You can check the bacteria cultures in your gut and see if your gut flora is healthy or if there is an imbalance between good and bad bacteria. You do this by visiting your doctor or by taking a gut microbiome test. These are usually rather extensive and will tell you how to improve your gut health.
Foods that are fermented during their production contain particularly high levels of probiotic bacteria.We have compiled a list of the healthiest natural probiotics for you.
Natural Ways To Add More Probiotics And Prebiotics To Your Diet
You know that eating more plants does wonderful things for your health, but did you know that eating a plant-based diet is one of the best things you can do for a healthy gut?
Following a plant-based diet promotes the good bacteria in your gut, which creates a diverse microbiome for overall good health, according to a recent article in Frontiers in Nutrition. Your gut microbiome is made up of trillions of fungi and bacteria, and keeping the balance toward “good” bacteria can have a beneficial effect on your heart health and other related systems that are actually nowhere near your gut . Recent studies have been looking more closely at the gut microbiomes effects on your whole body health and how what we eat impacts the balance of bacteria and our overall health and ability to fight off disease.
Here, experts share why you need to eat probiotics and prebiotics daily, as well as the best sources of them on a plant-based diet.
You May Like: Are Probiotics Safe For Kidney Transplant Patients
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.
Related: Eat Your Way to a Healthier Gut
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.
Why Are Probiotics Beneficial For Gut Health
A probiotic is best described as a microorganism which naturally occurs in cultured foods and which improves the health of its host . Probiotic foods naturally contain probiotic cultures of yeast or bacteria. Probiotic bacteria perform some important functions such as supporting a healthy immune system, metabolism and digestion. Research indicates that imbalances in the gut microbiome can been linked to numerous diseases, including cancer and type 2 diabetes.
Your gut microbiome is strongly influenced by your food choices and you can easily support this by including more probiotic rich foods into your daily diet.
Also Check: Do Probiotics Help With Allergies
The Simple Truth: Decoding The Supplement Industry Video Transcript
At first glance, dietary supplements look the same. They seem safe and healthy, but just because the label says a product is a dietary supplement, that doesnt mean its safe. Unfortunately, you cant tell whether a product is safe or not just by looking at the label. Most vitamins, minerals, fish oil, and other supplements containing nutrients are probably just fine, but supplements are not evaluated or approved by FDA before they are sold. Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid.
At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones. Even though these are not technically dietary supplements, many of them are labeled as supplements. For example, body-building products sometimes contain anabolic steroids or Selective Androgen Receptor Modulators, known as SARMs, or other hormones. Some pre-workout or energy products contain illegal stimulants like DMAA, ephedra, or other amphetamine-like stimulants. Weight loss products might contain prescription drugs like sibutramine, or hormones, like human chorionic gonadotropin, also known as hCG. All natural or herbal sexual enhancement products might contain hormones or Viagra-like drugs. Products like these can harm your health and career, but theyre for sale online, in some nutrition stores, and theyre labeled as dietary supplements.
Best Probiotic For Ages 50+: Renew Life Adult 50+ Probiotic
RenewLife 50+ probiotic is specially designed to counteract the changes to your gut bacteria that happen with age. As you age, bifidobacteria decreases, so you need more of that, says Greenwood, a key strain in this probiotic. The delayed-release capsule promotes regularity and supports digestive balance and immune and respiratory health.
Strains: Lactobacillus rhamnosus GG, Bifidobacterium lactis Bi-07, Bifidobacterium lactis HN019, Lactobacillus acidophilus NCFM, Lactobacillus paracasei Lpc-37, Bifidobacterium infantis Bi-26, Lactobacillus acidophilus La-14, Bifidobacterium lactis BI-04, Lactobacillus brevis LBr-35, Lactobacillus casei Lc-11, Lactobacillus lactis Li-23 andLactobacillus plantarum Lp-115CFUs: 30 billionDirections: Take once daily with or without food. Quality: Probiotics are third-party tested and have DNA verification for most strains. Probiotic is non-GMO probiotic that is free of gluten, dairy and soy. Storage: Store at 77F or below. Best if refrigerated.Cost: $22.49/ 30 capsules
Don’t Miss: Culturelle Probiotics Women’s Health
Foods That Are Natural Probiotics
The term probiotics refers to beneficial bacteria and yeasts, ones that help our bodies. Getting more probiotics in our diet is thought to offer benefits, like a better immune system and even less depression. While you can get probiotic supplements, there are also many foods that are natural probiotics.
Getting your probiotics from food just makes sense. Doing so is much cheaper than buying probiotic supplements.
Besides, many of the foods on this list taste really good. Others might take a bit of time to get used to. Still, it’s worth experimenting with different probiotic foods as the probiotic strains won’t always be the same.
- Aged Soft Cheeses