Great Probiotic Foods For Better Gut Health
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.
What Are Probiotics And Why Should I Be Taking Them
Probiotics are actually bacteria and yeasts which live in your gut and ensure the healthy running of your entire gastrointestinal system.
Without this good bacteria, the bad stuff would overrun everything and cause illness.
Various lifestyle factors can reduce the number of good bacteria within your gut, e.g. if you have to take antibiotics due to an infection of some kind, and this can cause issues in your stomach, such as bloating, constipation or even the development of certain conditions, such as IBS.
Having a smooth running, healthy gut is vital to overall health and wellbeing, because when you feel bloated, or generally sluggish due to a stomach issue, your mood is certainly going to be on a downer, at the very least.
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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Should You Be Eating/drinking Yogurt On A Daily Basis
Yogurt has some fantastic health benefits, as well as being really quite delicious too! If youre comparing yogurt to another type of snack, such as a milkshake or an ice cream, then its really a no brainer.
Even the more unhealthy types of yogurt are better for you than a fat-laden milkshake, but if youre looking for overall health and wellbeing, you should certainly look towards natural yogurts, which contain live and active cultures.
Yogurt is very easy to incorporate into your daily routine, and it doesnt necessarily have to be a sweet treat either.
You can add yogurt into savoury dishes, and this is done quite often in Mediterranean cooking, such as around the Greece and Turkey region.
Of course, breakfast is one of the best times to add yogurt into your diet, as you can have yogurt on top of your muesli, you can eat yogurt with berries or other fruits, or you can go for a yogurt drink which is aimed towards the probiotic audience, to fill up until later on.
What Is Better Greek Yogurt Or Regular
Regular and Greek yogurt are made from the same ingredients but differ in nutrients. While regular yogurt tends to have fewer calories and more calcium, Greek yogurt has more protein and less sugar and a much thicker consistency. Both types pack probiotics and support digestion, weight loss, and heart health.
Avocados The Savoury Fruit
Avocados are actually a stone fruit, and thats why weve added it to this list of the best fruits for you. Its smooth, creamy texture and mild flavour make it a perfect ingredient for any meal. In fact, its a great substitute for butter and cream in sauces and dishes, like mashed potatoes.
This pear-shaped drupe contains lots of dietary fiber, as well as lutein, folate, vitamin E, and monounsaturated fatty acids. A 2019 study showed that 1 avocado a day may increase the presence of good bacteria in the gut. These bacteria, including Firmicutes, Prevotella, Ruminococcus, and Sutterella, are responsible for gut lining protection and weight control.
Avocado is the culinary icon. It does anywhere from salads to soups and even ice-creams. Guacamole with smashed avocado, chopped tomatoes, and onions is obviously a perfect party snack. But its okay to be selfish and keep all the ripe avocado to yourself too!
TIPTo open an avocado, cut it lengthwise and twist halves counterclockwise. Scoop the flesh with a spoon or a fruit knife.
The 19 Best Prebiotic Foods You Should Eat
Prebiotics are a form of dietary fiber that feed the friendly bacteria in your gut.
This allows your gut bacteria to produce nutrients for your colon cells, which leads to a healthier digestive system (
Some of these nutrients include short-chain fatty acids like butyrate, acetate, and propionate .
These fatty acids can be absorbed into your bloodstream and improve metabolic health .
However, prebiotics shouldnt be confused with probiotics.
Probiotics are live bacteria found in certain foods or supplements. To learn more about the difference between prebiotics and probiotics, read this article.
Read on to explore 19 healthy prebiotic foods to add to your grocery list.
Chicory root comes from a flowering plant in the dandelion family. Its popular for its coffee-like flavor and has historically been used in cooking and medicine.
Its also a great source of prebiotics.
Approximately 68% of chicory root fiber comes from the prebiotic fiber inulin .
It may also help prevent diabetes by raising levels of adiponectin, a protein that helps control blood glucose levels .
Additionally, chicory root is high in antioxidant compounds that may protect your liver from oxidative damage .
Chicory root is often used as a caffeine-free coffee replacement. Its inulin fiber promotes friendly gut bacteria, reduces constipation, and can help control glucose levels.
They contain 1.92 grams of fiber per 1 cup .
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What Is Greek Yogurt
Greek yogurt begins like regular yogurt by heating milk and fermenting it with bacteria. The fermentation process converts milk sugar into lactic acid.1
Traditionally, the yogurt is then strained in cloth bags. But nowadays most modern yogurt manufacturers strain their yogurt with centrifuges in order to achieve the thick Greek texture.
Reducing moisture in this way also increases protein and fat content per weight.
Other yogurts like Icelandic skir, use a similar process, and are labeled strained yogurts.
Watch out for companies that use thickening agents to achieve a Greek yogurt texture. These will be labeled Greek style yogurt. 2 Theyre often cheaper, but are higher in carbs and lower in protein and fat.
Its worth noting that traditional Greek yogurt was made exclusively from sheep and goats milk. In addition to having more nutrients that contained only A2 milk proteins that may be healthier and easier to digest.
Cranberries The Tiny Super
Size does not matter, and cranberries* are the living proof of that. Rich in antioxidants, they are a powerful anti-inflammatory weapon that prevent free radicals from wreaking havoc in your cells. Cranberries also contain d-mannose, a molecule of interest to the scientific community, which may explain why these berries can help treat urinary tract infections.
On top of that, cranberries are a powerful prebiotic that support the growth of beneficial bacteria, like Bifidobacteria and Akkermansia that boost gut lining integrity, support the immune system, fight inflammation, and ward off bad bacteria.
However, cranberries are tart little berries that can make your mouth pucker. Make them more palatable with a healthy sweetener, like stevia, or blend them up with other superfruit to make a delicious smoothie.
* TOP FRUITrecommended to Atlas Microbiome Test users.
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How To Get The Most Out Of Your Menofit Weight Loss Probiotics
MenoLabs News | Sat, May 09, 2020
Many people think that weight loss probiotics or supplements have secret magic in them that makes excess pounds melt away like butter, but this isn’t the case. The fact is, even the best probiotic supplements for weight loss only work well if you treat them right and activate them with prebiotic fiber. Without certain digestive health and proper conditions, your probiotics may not even have the chance to do their job. We’re here to help with answers about how to get the most out of your MenoFit weight loss and symptom relief probiotics.
What we hear most often is that women feel improvement in mood swings, energy, and gut health within the first few weeks of starting MenoFit or MenoGlow as the phytoestrogens and probiotics start to work. In fact, we hear from thousands of menopausal women that report they no longer experience perimenopause symptoms, cravings change, and their metabolism improves within the first month of using our natural probiotics for women. Women who stop taking our menopause probiotics also report that their symptoms return. What consistently works the best for women’s weight loss is to continue taking MenoFit or MenoGlow, eat plenty of fiber-rich foods, add a fiber supplement, and drink plenty of water.
Dannon Light & Fit Greek Nonfat Yogurt Zero Artificial Sweeteners Plain
There are plenty of options that have the same number of calories, sugar, and protein, but if youâre looking for a yogurt thatâs lower in calories than the Oikos Triple Zero option and has a bit more natural sweeteners , this is a solid option. Not to mention, Dannon Light & Fit Greek Nonfat Yogurt only contains two ingredientscultured nonfat milk and gut-healthy active cultures including L. Bulgaricus and S. Thermophilus, which is one of the reasons Mackenzie Burgess, RDN, registered dietitian and recipe developer at Cheerful Choices, loves this one so much. âItâs the perfect protein-packed ingredient to spoon over both sweet and savory dishes. Try prepping make ahead yogurt parfaits in mason jars filled with peanut butter, fresh fruit, and homemade granola for a healthy, grab-and-go breakfast,â says Burgess.
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Does Dannon Greek Yogurt Contain Probiotics
Does Oikos Yogurt have probioticsOikos Greek Yogurt doescontain probioticdoes containyogurt
. Also asked, does Dannon Light and Fit Greek yogurt have probiotics?
Best Low-Calorie: Dannon Light& Fit Greek Vanilla Nonfat Yogurt. Like most yogurts, Dannon also makes their blend with active yogurt cultures to aid in digestion and keep the gut healthy.
Also, what brand of Greek yogurt has the most probiotics? Some brands of yogurt contain Lactobacillus acidophilus and other beneficial probiotics. There are many different strains of probiotic, each with unique health benefits. L.These brands include the following:
Keeping this in consideration, does Greek yogurt contain probiotics?
Share on Pinterest Greek yogurt is a source of probiotics that support gut health. Greek yogurt contains probiotics. These are good bacteria that may restore a healthy bacterial balance within the gut.
Does Dannon yogurt contain probiotics?
Lactobacillus acidophilus can be present in different styles of yogurt, from regular to frozen to Greek. Here are some common brands that have lactobacillus acidophilus: Chobani. Dannon.
Probiotic Fruits: The Future Of Healthy Snacking
Writing in the Journal of Functional Foods, the team behind the work impregnated the apple chunks with the probiotic Lactobacilllus casei and dried them at 10, 40 and 60 degrees Celsius, using either ultrasound-assisted or conventional air-drying.
Led by scientists at the Universitat Politècnica de València and the Universidade Federal do Ceará , the team said the resulting enriched apple cubes, which met the requirement to be classified as a probiotic food
The use of ultrasound helped to reduce the drying time, without significantly affecting cell viability, the researchers explained.
Sufficient numbers of Colony Forming Unit microorganisms to meet the threshold of 1 million CFU/gram were obtained by using ultrasound-assisted drying at all temperatures, while conventional drying only produced a viable product at 60 degrees C.
Drying reduced the number of viable cells of Lactobacillus casei inoculated in apple samples, but drying at 60 °C or applying ultrasound provided a dried product with the required number of viable cells to produce a probiotic product , commented senior author, Fabiano Fernandes from the Department of Food Technology, Universitat Politènica de València.
The recognised benefits of consuming probiotics and the trend towards increased fruit consumption, may make probiotic fruit products a popular means of providing significant health benefits, suggested the researchers.
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Chobani Whole Milk Plain
Nutrition:5.3 oz, 130 calories, 6 g fat , 70 mg sodium, 7 g carbs , 13 g protein, 15 % DV calcium
Chobani claims to use whole milk in their formula, but if you take a closer look at the ingredient list, they describe the recipe as using nonfat milk and cream. Which probably explains why the fat content of the resulting yogurt is 4 percenta higher-than-average percentage for whole milk. Other than sketchy labeling, we dont see too much of a problem with Chobanis yogurt, which is high in proteinand very low in sugar. Just watch out for eating too much fat in one sitting. Although the probiotics will help balance your gut, studies have found that a diet high in saturated fat has been known to throw off your gut-mending efforts.
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Diverse Bacteria On Fresh Fruits Vegetables Vary With Produce Type Farming Practices
- Public Library of Science
- Fresh fruit and vegetables carry an abundance of bacteria on their surfaces, not all of which cause disease. In the first study to assess the variety of these non-pathogenic bacteria, scientists report that these surface bacteria vary depending on the type of produce and cultivation practices.
Fresh fruit and vegetables carry an abundance of bacteria on their surfaces, not all of which cause disease. In the first study to assess the variety of these non-pathogenic bacteria, scientists report that these surface bacteria vary depending on the type of produce and cultivation practices.
The results are published March 27 in the open access journal PLOS ONE by Jonathan Leff and Noah Fierer at the University of Colorado, Boulder.
The study focused on eleven produce types that are often consumed raw, and found that certain species like spinach, tomatoes and strawberries have similar surface bacteria, with the majority of these microbes belonging to one family. Fruit like apples, peaches and grapes have more variable surface bacterial communities from three or four different groups. The authors also found differences in surface bacteria between produce grown using different farming practices.
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Dr Tobias Deep Immune Probiotics
The probiotic blend offered by Dr. Tobias includes five different types of bacteria which total to a bit under five billion colony-forming units.
The capsules are another major selling point Dr. Tobias claims that their capsules resist the digestion of the stomach acid, making it so that more bacteria make their way into the intestinal tract instead of being destroyed by stomach acid.
Dannon Oikos Greek Nonfat Yogurt Plain
Nutrition:5.3 oz, 80 calories, 0 g fat , 50 mg sodium, 6 g carbs , 15 g protein, 15% DV calcium
If youre choosing plain, Oikos gets the green light from us. Low sugar, high protein: thats the winning combo in any yogurt. Just steer clear of their fruit flavors: Blackberry has more sugar than actual blackberries and Pomegranate uses questionable additives potassium sorbate and calcium lactate. As Middleberg explains, These additives most likely contain synthetic pesticides. Potassium sorbate has been known to cause skin allergies like eczema and calcium lactate can lead to digestive issues. Which doesnt sound like great news if youve been searching,how to get rid of bloating.
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Why Probiotics Matter So Much
After dissecting and inspecting the various key strains that may be in your probiotic supplements, it is easy to see why they, particularly those discussed above, are helpful in supporting your overall health.
Their long list of health benefits doesnt stop there. The inclusion of prebiotics on a probiotic supplement plays helpful roles in almost every system in the body to support and promote health.
1. Balancing the good and bad bacteria in your gut helps support proper digestion and nutrient absorption.
2. Nourishing good bacteria that may be overwhelmed by occasional oxidative stress.
3. Promoting proper food movement through your gut and breaking down food into nutrients your body can use for energy, cell repair, and growth.
4. Promoting mineral absorption from the foods you eat, particularly iron, calcium, magnesium, zinc, and other minerals that support bone health.
5. Helping to metabolize occasional everyday toxins for removal from your body.
6. Supporting immune cell activity to protect against environmental and seasonal threats and promoting the production of natural antibodies in the body for healthy immune responses.