What Are The Other Benefits Of Prebiotics
Other benefits associated with prebiotics include metabolic support, mineral absorption, vitamin utlization, laxation, and immune system benefits. Prebiotics may also encourage normal blood sugar. It is worth mentioning that prebiotics affect everyone differently and the current intestinal health of the individual taking prebiotics needs to be considered. Some research has shown that people suffering from gastrointestinal illnesses like Crohn’s disease or irritable bowel syndrome may upset their symptoms by taking prebiotics. It’s necessary to achieve internal harmony before it can be optimized.
Which Foods Are Probiotic
There are also many probiotic foods that naturally contain helpful bacteria, such as yogurt.
A high quality, plain yogurt with live cultures can be a fantastic addition to your diet if you want to add beneficial bacteria.
Fermented foods are another great option, as they contain beneficial bacteria that thrive on the naturally occurring sugar or fiber in the food.
Examples of fermented foods include:
- other pickled vegetables
If youre going to eat fermented foods for their probiotic benefits, make sure theyre not pasteurized, as this process kills the bacteria.
Some of those foods can also be considered synbiotic, because they contain both beneficial bacteria and a prebiotic source of fiber for the bacteria to feed on.
Some examples of synbiotic foods are cheese, kefir, and sauerkraut.
Probiotic foods naturally contain helpful bacteria. Many of these foods can be made at home or purchased at a grocery store.
The Benefits Of Probiotics For Your Whole Body
Our guts are made up of trillions of microbes known as the gut microbiome, and what we eat and drink can affect our gut microbiome balance, says Caroline Susie, R.D.N., a registered dietitian nutritionist in Dallas.
When probiotics get into your digestive system, they balance and fight off harmful bacteria, keeping the colon strong and helping you avoid infections. Theyre important for managing symptoms relating to irritable bowel syndrome, diarrhea, constipation, lactose intolerance, and ulcerative colitis, because they break down fibrous foods like certain fruits, vegetables, and whole grains.
The type of probiotic youre most likely to encounter is called Lactobacillus acidophilus, and experts say its the most beneficial. It supports overall digestion, promotes healthy blood sugar, and helps your body resist yeast infections. It is also commonly paired with Bifidus regularis and Lactobacillus casei, two other probiotic bacteria that also improveintestinal health.
L. acidophilus can be found in sauerkraut, miso, tempeh, and cheese, but most dietitians recommend yogurt since its affordable, accessible, and easy to work into your diet.
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Are There Health Benefits To Fermented Foods
Even though there is no standard requirement for intake, fermented foods are essential for gut and immune health and this is why it is recommended to include them in your diet as much as possible. Often, its necessary to take supplements to obtain a sufficient amount, but FOOD should always be a priority.
These foods increase the availability of B vitamins and vitamin K. These are all crucial for supporting your energy levels, brain function, digestion, heart and bone health.
Improvement of gut health leads to lower inflammation all over your body. In fact, over 70% of your immunity comes from your gastrointestinal tract! Although you may see improvements in constipation, gas or bloating over time, improving your digestive health also leads to lowering your overall inflammation levels too.
How To Choose The Best Probiotic Yogurt
Overwhelmed in the yogurt aisle? There are two main things to look for on a label. First, make sure it says contains live and active cultures,saysDana Eshelman, R.D.N., dietitian and founder of A Dash of Dana Nutrition Coaching. Then, pay attention to the sugar contentsome yogurts can contain more sugar than a bowl of ice cream!
The bad bacteria in your gut thrive on sugar, Eshelman explains. So, going overboard on sugar can cause the bad bacteria to outnumber the good, leading to inflammation and even chronic disease. Sure, the probiotics help, but why make it work harder? Experts agree that not all yogurts are good probiotic sources, so weve gathered the ones you can count on to keep your gut healthy .
This coconut-based yogurt which contains 50 billion probiotics in each serving. Theres also a dash of Himalayan salt and cassava root in each cup which balances out its flavor and creamy texture.
Nutrition serving:140 calories, 11 g fat , 65 mg sodium, 9 g carbs , 2 g protein
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Yogurt May Not Be The Right Choice For Your Gut
Bottom line? Your pot of yogurt, while certainly beneficial for your health, may not deliver the boost to your gut flora that you thought it did.
Even yogurts with Live and Active Cultures will struggle to deliver those bacteria safely to your gut, and you have little control over the strains and quantities of bacteria that they contain.
While its certainly worthwhile to eat yogurt as a healthy snack and a good source of protein, youre much better off getting your daily dose of probiotics from a quality supplement.
Our probiotic uses patented time-release tablets that deliver 15 times more bacteria past stomach acid, compared to other probiotic supplements. We include 15 billion CFUs of bacteria and 12 different strains, and we use rigorous quality control to ensure that every batch we produce meets the very highest standards.
Here are a few key benefits of our probiotic:
- Time-release tablets that deliver 15 times more bacteria past stomach acid, when compared to regular probiotic capsules.
- Probiotic bacteria are released slowly over 8-10 hours.
- 12 probiotic strains chosen for their effect on gut health and immunity.
- 15 billion CFUs of probiotic bacteria.
- 60 tablets per bottle .
- Free of nuts, dairy, gluten, soy. Non-GMO and vegan. Made in the USA.
Cinnamon Bun Smart Cookie
- Miso soup
The 2 main reasons food sources are best in regards to probiotics is because its believed that many probiotic supplements cannot survive the harsh stomach acid it would have to in order to get to your intestines.
Also, its not just what makes it through your harsh stomach acid. One study found that six out of the twenty products tested had contaminants and that in four out of twenty products tested there were no living friendly bacteria present.
So, when you read about the number of CFUs on a box, youre not necessarily getting the type or combination of probiotics that would be best for humans, and you have a chance what you are getting is contaminated. Paper
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Probiotics In Supplements Have A Higher Chance Of Survival
High quality probiotic supplements are usually delivered through enteric-coated capsules. Enteric coated capsules are extremely effective in transporting probiotics through the digestive system all the way to the intestines. This allows them to survive past the stomach acid and arrive safely in the intestines to be released, which is where they need to reach in order to be effective.
An Introduction To Yogurt
Yogurt is a dairy product, derived from milk, which is cultured or fermented.
For probiotic content, you need to look more towards the fermented variety, as this is where the greatest benefit will be found.
As the fermentation process progresses, cultures are added to the milk, which contain the ability to produce lactic acid.
All of this helps to culture the good bacteria, therefore giving yogurt its probiotic content.
The most common types of cultures added to yogurt production are lactobacillus and streptococcus thermophilus, including ones you have no doubt heard about from health magazines and adverts, such as lactobacillus casei and bifidus.
These help to give yogurt its major probiotic abilities, such as boosting gut health and immune system function.
Studies have shown that these types of bacteria are ideal for maintaining the smooth running of the gut, and are hardy enough to withstand stomach acids and other conditions.
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The Probiotic Strain Game
U.S. guidelines state that yogurt must contain at least two specific strains, Streptococcus thermophilus, and Lactobacillus bulgaricus, although manufacturers can add more. Its easy to assume that all yogurt is the same, but thats not the case at all, Ansel says.
Only three familiesLactobacillus, Bifidobacterium, and Streptococcushave been widely researched, and the data suggests they may improve immune and digestive health and protect against yeast infections in women. In fact, these are the kinds nutritionists trust most. But probiotic yogurt brands vary in other ways, from the number of strains they contain to the amounts in each serving.
How Probiotics Can Benefit Your Health
Research has shown that our gut microbes play a significant role in regulating our health, mental health, and weight.
And additional research has suggested a way we might mend this imbalance: by eating fermented foods full of probiotics
Studies have found natural probiotics can help alleviate IBS and IBD symptoms, anxiety symptoms, reduces risk of eczema in infants, and may help reduce seasonal allergy symptoms.
Another major benefit of probiotics is that they may help regulate weight. A study published in the British Journal of Nutrition found that overweight women who were put on a calorie-restricted diet and given a probiotic supplement for 12 weeks showed significantly higher weight loss than those given a placebo.
A possible mechanism, described by a summary in the journal Gut, is that probiotic foods help rebalance your gut bugs by creating an environment where the good guys can regain strength. The A-lister usually mentioned is yogurt, but the probiotic foods were about to discuss go way beyond breakfast.
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How Prebiotics And Probiotics Interact
Prebiotics serve as food for probiotics, so probiotics need access to prebiotics to work effectively.
Research assessing the connection between the two is ongoing, and scientists cannot yet confirm whether taking prebiotics can support probiotic development.
People who eat a balanced, varied, and healthful diet will get many prebiotics and probiotics through their food:
What Are The Benefits Of Probiotics
Probiotic bacteria supports digestion and offers many benefits to long-term health, even at the earliest stages intestinal health has a substantial impact on early childhood development. Probiotics have been recommended for inflammatory bowel diseases and intestinal distress. Oral and periodontal health also respond positively to probiotics. Since antibiotics do not discriminate in which bacteria they destroy, probiotics are commonly taken during antibiotic therapy to maintain internal balance.
Studies suggest that some probiotics can even suppress the mechanisms that lead to autoimmune disease and sensitivity to pollens, dust, and other environmental debris. Breathing ability has also shown to be positively affected by probiotic bacteria. Researchers have even determined that probiotics reduce intestinal transit time, which can help to promote regular bowel movements.
In animal studies, probiotics have even exhibited some benefit with regard to serotonin levels, thus providing additional support against anxiety and cognitive decline. Considering that 90% of serotonin production and regulation occurs in the gut, these findings aren’t terribly surprising.
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An Uncertain Collection Of Strains
Every yogurt containsLactobacillus bulgaricus and Streptococcus thermophilus, but the other strains in your yogurt are not standardized in the same way that probiotic supplements are. They may or may not include various forms of Lactobacillus, Bifidobacterium, or even yeast.
Every species and strain of probiotic bacteria has its own unique role to perform in your body. You may be missing out on some of the most beneficial strains if you stick to yogurt.
Probiotics Vs Yogurt: Is One Better Than The Other
In our opinion: yes! Probiotic supplements are the clear winner. With probiotics, you get a wider range of probiotic strains, higher potency, and better deliverability if the product uses enteric-coated capsules.
But you don’t have to rely on just one there’s no problem with taking probiotic supplements and eating yogurt!
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Guide To Buying The Right Probiotic Supplements
Now, hers something to think about! Less than a third of commercial probiotic products tested actually contained what the label claimed. About half had fewer viable organisms than stated, and half contained contaminant organisms including potentially pathogenic ones, as well as mould.
What you need to keep in mind when choosing your probiotic supplements:
What Is Probiotic Yogurt
Traditional probiotic yogurt is made from dairy thats been fermented into a creamy food packed with beneficial probiotics and is a balanced source of protein, fats, carbohydrates, vitamins and minerals. When its sourced from grass-fed cows or goats, then yogurts nutrition is maximized, supplying omega-3 fatty acids, whey protein, calcium, magnesium, potassium, vitamin D, vitamin K2, enzymes and probiotics.
What are probiotics, and what do probiotics do?
Probiotics are a beneficial form of bacteria that have been linked to a long list of benefits. Not only can probiotics help support digestive health, but some research suggests that they may also be involved with immune function, mental health and disease prevention as well.
Probiotic yogurt drink products can be made from goats milk or sheeps milk, but traditional cows milk is still the most popular. Also, yogurt is the most consumed fermented dairy product in the United States today, with the second being kefir.
Its believed that the fermentation process of dairy milk dates back over 6,000 years to Central Asia and was used as a way to preserve milk. Historical records place yogurt in India, Persia and Turkey not long after it was seen in Central Asia.
Yogurt was prized for its creamy texture and multitude of uses. Back then, fresh milk was often carried in the stomach linings of animals, where many believe the healthy bacteria, along with the climate, contributed to the fermentation.
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How Dietary Fiber Affects Gut Microbiota
Gut microbiota performs several important tasks once the bacterial mix has been favorably resolved by consuming beneficial dietary fibers. Following ingestion, the body breaks down the dietary fiber found in certain complex carbohydrates in the large intestine via fermentation in fact, the large intestine contains more bacteria than any other place on or in the human body. Fermentation produces gasses and acids that help beneficial bacteria multiply while stifling the production of bad, disease-causing microorganisms. When these good bacteria multiply, they strengthen the walls of the lower gut. Because the lower gut produces a variety of hormones that help the body regulate optimum health conditions, it stands to reason that making adequate dietary fiber a part of your everyday diet is essential for better overall wellness.
The lower guts forgotten organ appears to regulate a wide range of potentially disease-causing bacteria. Recent research indicates that proper bacterial mix helps people fight obesity. A strong colon wall helps people absorb the minerals calcium and magnesium. Eating fermentable fiber reduces bad cholesterol and triglyceride levels, which fights hardened arteries and heart disease. There is now considerable evidence that a bad bacteria mix, called dysbiosis, is part of many, indeed most, chronic intestinal disorders. Prebiotics may well help reverse this bad mix of bacteria.
by Gundry MD Team | Jul 30, 2021 | Comments
Probiotics And Prebiotics Benefits For Gut Health
When we think about microflora and restoring gut bacteria, probiotics are generally the first thing that comes to mind, for a good reason. The relationship between probiotics and gut health is more and more documented. The new handbook from the World Gastroenterology Organization , developed in the context of the 2016 Word Digestive Health Day , focused on diet and the gut, delivers the most important advances in the field.
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Probiotic Foods Vs Probiotic Supplements
Unless you have suffered a major disruption of gut flora by antibiotics, or an intestinal infection, Dr. Micheal Greger suggests focusing on feeding the good bacteria you already have. We can do that by eating prebiotic foods. However, you might need a supplement if you have diarrhoea, or bloating.
Moreover, by eating raw fruits and vegetables, we may be getting both, probiotics and prebiotcs. Fruits and vegetables are covered with millions of lactic acid bacteria, some of which are the same type used as probiotics. So, when studies show eating more fruits and vegetables boosts immunity, prebiotics and probiotics may both be playing a role.
Its noteworthy that the bacterial communities of ground vegetables, tree fruits, mushrooms, and grapes differ significantly. So, it becomes important to eat not just a greater quantity but also a greater variety of fruits and veggies every day.
Whats more is that the researchers found that there were significant differences in community composition between conventional and organic produce. However, we dont know enough about fruit and veggie bugs to determine as to which bacterial communities are healthier.
Choosing Grass Fed Milk
The healthier your milk, the better your yogurt will be. Since I dont have access to raw milk, I use organic, non-homogenized whole milk from grass-fed cows.
Using this milk is an excellent way to increase the nutrient content of your yogurt. Grass-fed yogurt is richer in omega-3 fats and the beneficial fatty acid conjugated linoleic acid .
CLA has been linked to the following health benefits: superior heart health, the suppression of tumors, reduced body fat, and greater fat loss in the obese and overweight. Milk from pastured cows may contain up to 5 times the amount of CLA found in the milk of grain-fed cows.
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Probiotics Vs Prebiotics: Should You Buy Some Yogurt
Ever walked down the aisle at the grocery store and felt overwhelmed by the five hundred different kinds of yogurt? Theres Greek yogurt, Icelandic yogurt, goat milk yogurt, soymilk, coconut milk, and even oat milk yogurt. So whats all the rage with this popular snack? Besides their tasty addition to breakfast, some yogurts are a great source of probiotics. Research shows that probiotics and prebiotics help keep your gut balanced, happy, and healthy.
But what exactly are they and how are they different?
Probiotics are made up of different bacteria and yeast which live in the gut and form part of your microbiome. In the microbiome, you have bacteria, yeast, and other microorganisms. However for a microbe to be considered a probiotic it must: be isolated from a human, survive in your intestine post digestion, have a proven benefit to you, and be consumed safely. The bacteria found in probiotics are helpful and necessary to maintain optimal health. You can think of these guys as microscopic defenders that protect your gut. They help digest food, keep out bad bacteria, and manage your immune system.
Your body produces a natural amount of probiotics. However, you can also introduce new probiotics into your gut through food or supplements. Most probiotic foods will specify if they have probiotics in them. Some examples include:
- Jicama Root
- Heart disease
- Some cancers