Anitas Vegan Plain Coconut Yogurt
Per 6 oz., plain: 395 calories, 33 g fat , 3 g sugar, 4 g protein
Another plant-based, probiotic-rich option Middleberg recommends is Anitas Coconut Yogurt. Each serving contains more than 300 billion live probiotic cultures per serving, per the Anitas Coconut Yogurt website.
But note that one 6-ounce serving is high in calories and saturated fat, so you might want to enjoy a half serving at a time or have Anitas less frequently.
Buy it: Price: $10.99
Probiotics In Greek Yogurt Vs Regular Yogurt
Yogurt is well known for being a source of probiotics a form of friendly bacteria found in fermented foods. Probiotics are created during the fermentation process of converting milk to yogurt and are forms of live bacteria that feed our gut and support our overall health. Both regular yogurt and Greek yogurt are good sources of probiotic bacteria, assuming they are made through the traditional process and only include milk and active bacterial cultures.
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How Are Cfus Counted
CFUs are measured by estimating the number of live bacteria cells in a sample. Because cells are so small, CFUs are measured in a bacterial culture where growth is tracked. Colonies show clusters of bacteria growing together, and these colonies are counted. CFUs are then calculated with a specific scientific formula.
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Here Are My Top Tips To Increase Probiotics In Order To Heal Your Gut
- Consume at least 100 g/mL per day of fermented foods. It is even better if you consume two different types of probiotic food a day.
- If you buy a probiotic supplement, look for one that contains at least 109 CFU per capsule and take it in the morning with an empty stomach.
- Incorporate raw fermented foods too. Heating may kill bacteria found in these foods.20
- Eat prebiotics. These are very important to keep your good gut bacteria alive. A post with more detail information will come soon!
Lower Anxiety And Improved Mood
The gut and the brain stand in close communication with one another. Some even call the gut the second brain. Often, negative mood and depression are correlated to a change in the gut microbiome.
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Why Do Some Companies Offer 50 Or 100 Billion
Most professionals in the digestive health space will advise you to consume 10 billion CFUs daily to maintain digestive and immune health. If that is the case, why do some manufactures offer much larger CFU counts in their products?
There are three reasons:
- An inefficient delivery system requires many more cultures to deliver a minimum acceptable amount.
- From a marketing perspective, we humans often believe that more is better. The fact is that this isnt always true.
- We may require additional support, but only a higher amount for short periods.
What if you need additional support? If you have confidence in your delivery system, i.e., one that consistently delivers a vast majority of the noted CFUs into your gut, for more support many professionals advise around 20 Billion cultures a day. Gene Bruno, MS, MHS, Provost and Chief Academic Officer of the Huntington College of Health Sciences notes that higher doses may be indicated for shorter periods of time
For major health problems, consult your healthcare professional.
Until next time, Be Well and Stay Healthy!
Chobani Complete Greek Yogurt
Per container, vanilla: 120 calories, 2.5 g fat , 6 g sugar, 15 g protein
Chobanis Complete line is one of the best probiotic Greek yogurts because it also includes fiber from chicory root for a more balanced, filling snack. A container has 15 grams or 30 percent of your DV of protein, and its also a good source of probiotics, with six live and active cultures.
Buy it: Price: $1.39
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Foods To Keep Your Gut Healthy
Its thought you may be able to improve or maintain the levels of good and bad bacteria in your gut by eating probiotic-rich foods every day. More research is needed to help us understand how much you need to eat to see results.
The most effective probiotic foods are thought to be:
- yoghurt yoghurt products with live cultures have probiotics in them. But people with lactose intolerance may get uncomfortable tummy symptoms after eating yoghurt, such as bloating and gas
- kefir, a tangy drink research suggests kefir contains higher concentrations of live cultures than yoghurt does, and its thought it may be a more effective probiotic because it can better resist the acidic environment of your gut
- fermented vegetables these include pickles, kimchi and sauerkraut
Read more about stomach-friendly foods.
How Can You Tell If Probiotics Are Alive And Active
Our gastrointestinal tract is home to trillions of microbes. A balanced microbiome helps keep us healthy, energetic, and in a good mood.
Probiotics contain a combination of live beneficial microorganisms that provide physiological benefits to our health. Primarily, these are good bacteria that are naturally occurring in fermented foods.
While probiotics are present in a variety of foods, they are also commonly consumed as a dietary supplement. If youve purchased a probioitic supplement, you might be wondering, How do I know if my probiotics are still alive and active?
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Probiotics And Cfus: How Many Is Enough
Probiotics are defined as live microorganisms that when administered in adequate amounts confer health benefits on the host. The potential benefits of probiotics have been well documented, but there is still plenty of confusion about how to evaluate the effectiveness of a probiotic as a consumer, as there are so many factors to consider. We have written about some of these considerations in the past, such as single strains vs. multiple strains, refrigerated vs. unrefrigerated, method of preparation, and what kind of scientific research a company has to prove the effectiveness of their products. Despite the importance of these considerations, the one that most companies have pushed to the forefront is the CFU count. CFUs, or colony forming units, represent the number of live probiotic bacteria that are supposed to be in each serving. Most probiotic companies use this number alone to sell the effectiveness of their products because its cheap to increase CFU counts, and its an easy talking point for marketing to general consumers. We have already written about misconceptions surrounding CFU counts in the past, but were going to revisit that topic today with a research study that dives deeper into the importance of CFU counts.1
How To Buy The Best Greek Yogurt
There are many different varieties of Greek yogurt available and some of this will come down to personal preference or taste.
Plain Greek yogurt is a good choice, as they contain good quantities of all the macronutrients: protein, fat and carbohydrates and no added sugar or sweeteners. You could add prepared fresh fruit such as bananas, apples or berries, if you like.
You can also buy varieties that are pre-flavoured with fruit purées or honey these are likely to be higher in sugar and calories, so may be best enjoyed as an occasional treat.
Low-fat or fat-free varieties will be lower in calories but bear in mind that they may also contain more sugar manufacturers often add this to make up the lost flavour when the fat is reduced. If youre looking to control your calorie intake, a smaller portion size of normal Greek yogurt may be best, and the fat content will provide longer satiety.
Check the labels to ensure that the variety you are buying contains probiotics for extra health benefits.
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What Happens When You Take A Probiotic Every Day
Many people have no idea what they are taking and how it affects their bodies. Probiotics are actually good bacteria that are usually found in the digestive tract.
When they are there, they help your digestion process and keep you regular. But sometimes they get lost in other bacteria that make up the digestive system.
When you take a probiotic every day, you will increase the number of good bacteria in your digestive tract.
Many of the antibiotics used to treat conditions like inflammatory bowel disease can have some serious side effects.
You could end up having diarrhea or other problems as a side effect. If you are taking antibiotics for a longer period of time, you could even be making your own bacteria disappear!
This is why many people who are taking antibiotics for other ailments, as well as pregnant women, cannot take probiotics. They undo all of the good work that the original antibiotics have done.
Probiotic bacteria need a steady supply of carbohydrates and protein to survive.
If you change your diet so that you are getting enough carbohydrates and protein, and you eat only raw or uncooked vegetables and fruits, you will start to see the benefits almost immediately.
You may find that you have more energy, feel better, and have more rest. If you are taking an antibiotic, you may experience a decrease in the size of the bacteria or an increase in the opposite type.
Can You Overdose On Probiotics Side Effects Include Bloating And Gas
- You cannot overdose on probiotics to the point where it causes death.
- Common side effects of too many probiotics can lead to bloating, gas, and nausea.
- People at greater risk of dangerous side effects are those with a weakened immune system or serious illness, in which case you should consult a doctor before taking large amounts of probiotics.
Some doctors may suggest incorporating probiotics into your daily supplement routine but is it possible to take too much?
There are trillions of bacteria already living in our gut that are associated with good and bad health. The theory behind taking probiotics is that they may foster the growth of healthy bacteria in the gut and improve health, but research is still mixed on the benefits.
That said, in the traditional sense of the word, you cant overdose on probiotics to the point where you suffer dangerous side effects or death. There havent been any accounts of such occurrences, says Ashkan Farhadi, MD, MS, FACP, gastroenterologist, and director of MemorialCare Medical Groups Digestive Disease Center.
Heres what you need to know about the complexity behind probiotic dosage and what can happen if you take more than an average dose.
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Best Probiotic Yogurts In Canada
Not all yogurts are considered probiotic. In order to simply be yogurt, the product must contain the strains S. thermophilus or L. bulgaricus. These strains, however, are not considered probiotics by Health Canada.
In order to be a probiotic yogurt, at least 1 billion live colony-forming units of probiotic strains pre-approved by Health Canada must be added during manufacturing. As mentioned above, read labels carefully and look for yogurts that add other strains of probiotics into their products.
How Do Probiotics Help Your Health
Probiotic foods can help maintain a healthy gut microbiome. Researchers have found lots of evidence connecting probiotics to improved immune functions and overall gut health.
However, only foods and supplements that contain live, active cultures, that have been studied and proven to deliver a health benefit actually count as probiotics. Some foods marketed as probiotic foods may not technically contain live cultures with proven health benefits. Always check the label for a probiotic, and always research the strain.
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Myth: All Probiotic Supplements Are Basically The Same
“This is absolutely wrong,” Hibberd said. Theoretically, every single probiotic supplement available on the market could be different, she said. Some probiotics have a single strain of organisms, while others contain multiple strains. Different strains of the same species may even be different, and could have different effects on health.
Microbe concentrations can also vary widely among products. Because these diverse organisms can have different effects on the body, it’s difficult for scientists to tease out their exact health benefits, and the ways they may work.
And with hundreds of probiotic species, researchers haven’t yet studied all of them. “We need to know the important features of some probiotic organisms that can help prevent or treat specific medical conditions,” Hibberd told Live Science.
How Do They Help Us
How these probiotic microorganisms deliver health effects for consumers is still not very clear. However, many studies suggest that they support the native gut microorganisms to colonise, or live successfully in the gut, thereby enabling proper digestive processes and other essential functions.
For example, most probiotics have the ability to suppress the growth of bad microorganisms like pathogenic E. coli strains, because they can produce some compounds that can kill disease-causing bacteria.
Our gut microbiota perform many vital functions in the body, involving the immune system, vitamin B and K production and fibrous food fermentation. Having healthy colonies of microorganisms is key to a healthy life, and this may be one of the ways that probiotics help to maintain health.
Probiotics are helpful in the prevention and treatment of gastrointestinal disorders including irritable bowel syndrome, Crohns disease, peptic ulcers, antibiotic-associated diarrhoea. They improve digestion of lactose and have also been used in treating allergic conditions like eczema.
They have also been found to boost our immune system, lower serum cholesterol, and may have anti-cancer effects and have a role in reducing heart disease risks. Probiotics produce vitamins K and B-complex including folate, riboflavin, thiamine and B12, and are effective in preventing urinary and vaginal infections.
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Which Probiotics May Help Your Gut Problem
In the UK, supplements are normally available from pharmacies, health shops and online, but sometimes, theyre prescribed in specific circumstances by specialists like gastroenterologists. Before you start using these supplements, its best to get advice from a doctor.
Some conditions that science tells us may be improved with probiotics include:
The Most Common Probiotic Strains
With well over 500 strains of probiotics, it would be impossible for a supplement to contain them all. However, there are several that are important in promoting overall health. These are the top 11 strains you want your probiotic to include:
Bifidobacterium animalis: Known for its ability to withstand extremely low pH conditions, studies show that B. animalis promotes digestive and optimal nutrient absorption, supports a healthy immune system, and fights off environmental threats. A 2015 study found that B. animalis promotes regular bowel movements and can help reduce occasional constipation.
B. breve:B. breve supports the intestinal tracts pH to stop the growth of bad bacteria in the digestive tract and vagina. By fermenting sugars, it assists your body in absorbing nutrients and breaking down plant fiber until it is easily digestible.
B. lactis: This potent strain has been shown to promote healthy cell growth while also supporting immune system and respiratory functions, and promoting digestive health. One study found evidence of the natural healing support B. lactis has on gut lining health, strengthening its integrity to keep the nutrients you should be absorbing in the gut, where they need to be.
L. salivarius:L. salivarius produces its own antibodies targeting environmental threats and also produces lactic acid that helps fend off occasional toxins and bad bacteria to support a balanced environment other probiotics can thrive in.
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Should You Take A Probiotic Every Day
This is a very popular question in the health industry. Many people think that taking it will help them be better at maintaining their health and strength. Many others think that it is a harmful thing to do.
Here in this article, we will explore all the pros and cons of whether you should take a probiotic every day.
What Are The Benefits Of Taking Probiotics
Probiotic supplements have been shown to benefit health in a number of ways.
Yet, some of the purported benefits of probiotics arent supported by research, so its important to always consult a healthcare professional before taking a probiotic supplement, especially if youre hoping to improve symptoms related to a health condition.
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What Does The Research Say
Probiotic doses are listed as colony forming units , which means the number of live strains in each dose.
Different brands will have different suggested doses and uses, so its important to understand the information listed.
Recent research found that the type of microbe strain, health condition, product formula, dose, and the quality of the product are all important for effectiveness.
The condition or symptom youre trying to treat can affect how the probiotic works and when youll see results. If youre taking a probiotic for general gut or immune health, youll need to take it awhile to see results.
On the other hand, if youre taking a probiotic for relief from diarrhea, you may see faster results.
For example, has shown that, when used in combination with rehydration therapy, treatment with probiotics can reduce the duration and frequency of infectious diarrhea in as little as 2 days.
Another study demonstrated that people who consumed a high-dose probiotic drink containing Lactobacillus paracasei, Lactobacillus casei, and Lactobacillus fermentium for 12 weeks experienced significantly less upper respiratory infections and flu-like symptoms compared to a placebo group.
Plus, it was shown that the probiotic drink boosted the immune system of the participants by increasing levels of antibodies including sIgA in the gut after 12 weeks.
Depending on what youre taking probiotics for, you may see symptom improvements anywhere between a few days to a few months.