Probiotics are living organisms that help maintain healthy digestion and immune system function. Consuming probiotics for gut health has a direct effect on one’s overall health.
Probiotics are great for improving digestion, boosting immunity, and reducing inflammation. They also help with weight loss, mood regulation, and even brain function.
In this article, we will see what probiotics are if you should consider supplements for optimal health of your gastrointestinal tract.
What Are Probiotics?
Probiotics are living organisms that help maintain good health in humans. They are found naturally in foods such as yogurt, kefir, sauerkraut, kimchi, miso soup, tempeh, and many others. While most people know about the benefits of consuming fermented dairy products, there are also many types of bacteria that live in our bodies that we do not consume. These include the gut microbiome, which consists of trillions of microorganisms that live in our intestines.
The human body contains approximately 10 times more microbial cells than human cells. Our immune system relies on these microbes to keep us healthy. When we eat food containing probiotic cultures, these friendly bacteria multiply rapidly and colonize the intestine. This helps improve digestion, boost immunity, reduce inflammation, and even promote weight loss.
How Might Probiotics Work?
Probiotics are live microorganisms that provide health benefits to humans. They are used to improve digestion, boost immunity, reduce inflammation, prevent infections, and promote weight loss. Most people know about yogurt, kefir, kimchi, sauerkraut, pickles, and cheese — foods rich in probiotics. But there are many different kinds of probiotics out there, and each one does something slightly different.
Here are some things you probably didn’t know about probiotics.
What Do Probiotics Actually Do?
• Probiotics help maintain healthy gut flora. Gut bacteria are essential to human health, because they help us digest food and absorb nutrients. When we eat certain foods, our bodies naturally release chemicals called “gut hormones,” such as ghrelin, peptide YY, glucagon-like peptide 1, cholecystokinin, and serotonin. These gut hormones regulate appetite, metabolism, mood, sleep, stress response, pain perception, and much more.
• Probiotics feed good bacteria in the intestines. Good bacteria keep harmful microbes like E. coli and Clostridium difficile under control.
Which Probiotics Are Best?
There are many types of probiotics, including Lactobacillus acidophilus, Bifidobacterium bifidum, Saccharomyces cerevisiae, Streptococcus thermophiles, Enterococcus faecalis, Pediococcus pentosaceus, and others. Each type of probiotic works differently. For example, S. thermophiles produces enzymes that break down proteins into amino acids; L. acidophilus converts sugars into lactic acid, which helps lower the pH level in the stomach; P. pentosaceus breaks down carbohydrates into short chain fatty acids, which improves digestive function.
Fermented Foods Contain Vast Amounts of Different Beneficial Bacteria
Probiotics are beneficial to our gut microbiome. They help us digest lactose, maintain healthy immune function, improve digestion, boost metabolism, reduce inflammation, prevent cancer, support mental wellbeing, and even protect against allergies. But most people don’t consume enough probiotics.
We should try to increase our consumption of fermented foods like sauerkraut, kimchi, kefir, yogurt, miso, tempeh, kombucha, and other pickled vegetables. These foods contain high levels of probiotics.
Types of Probiotics
Probiotics are living microorganisms that help maintain health. There are different types of probiotics including lactobacilli, bifidobacteria, yeast, acidophilus, and others. Each one is used for different purposes. Here are some examples of each type of probiotic.
Lactobacillus – This is the most commonly found bacteria in our digestive tract. It helps prevent infections and promote healthy digestion.
Bifidobacterium – This is another type of beneficial bacteria. It helps fight against pathogens and improves immunity.
Yeast – This is a type of probiotic that helps treat gastrointestinal disorders such as diarrhea and constipation.
Acidophilus – This is a type that helps restore the balance of good bacteria in the body. It is often added to yogurt.
Enterococcus – This is a type used to make cheese. It also has anti-inflammatory properties.
Pediococcus – This is an enzyme producer that can be used to make bread rise.
Streptococcus – This is used to make fermented milk products like yoghurt.
Probiotic Foods List
Probiotics are beneficial bacteria found in foods such as yogurt, kefir, sauerkraut, kimchi, miso soup, tempeh, and others. Probiotics are helpful in maintaining digestive health and promoting overall wellness.
Sour Cream
Sour cream is made from milk and lactic acid bacteria cultures. It’s used primarily as a spreadable topping for breads, crackers, potatoes, etc. It’s also commonly used as a dip for vegetables, especially cucumbers.
Yogurt
There are many different kinds of yogurt available today including Greek style, low fat, plain, vanilla, strawberry, chocolate, etc. Some yogurts contain added sugar while others do not. In addition, some yogurts contain live and active cultures while others do not. Live and active cultures help maintain healthy gut flora.
Probiotic yogurt contains live and actively cultured organisms such as Lactobacillus acidophilus, Bifidus bifidum, Streptococcus salivarius subsp. thermophilus, and Lactobacillus delbrueckii bulgaricus. These bacteria work together to provide health benefits. For example, Lactobacillus helps prevent diarrhea, Streptococcus helps reduce inflammation, and Bifidus helps support digestion.
Sauerkraut
Sauerkraut is a fermented cabbage dish made with salt and lactic acid bacteria. It’s used as a condiment in German cuisine, especially in sauerbraten, where it adds flavor and tanginess. In America, it’s typically eaten as part of a meal, such as alongside meatloaf or hamburgers.
The word “kraut” comes from the Old High German krūte, meaning “cabbage.” Sauerkraut was first documented in Germany in the early 1500s. Today, it’s still commonly found in American grocery stores, though it’s becoming increasingly popular in Europe.
Kimchi
Kimchi is a Korean dish made of fermented vegetables such as cabbage, cucumber, radish, carrot, etc. It is commonly eaten during winter season. In Korea, kimchi is served with rice or noodles. It can also be used as a seasoning for other dishes.
Kimchi is another popular type of fermented food. In fact, Koreans consume about 40 pounds of kimchi per person every year.
Kombucha
Kombucha is a fermented tea beverage made from sweetened black tea, sugar, and yeast. It’s a popular drink among health enthusiasts who believe it contains numerous beneficial properties.
The fermentation process creates acetic acid, lactic acid, carbon dioxide, ethanol, and other compounds that contribute to the overall health benefits of kombucha.
Wine
Wine contains beneficial bacteria that aid digestion and strengthen the immune system. Drinking wine regularly can help maintain proper digestive tract flora.
Natto
Natto is a Japanese food made from fermented soybeans. It’s commonly eaten in Japan and other Asian countries. In the United States, natto is sometimes referred to as “nattō” or “miso.”
The fermentation process turns soybeans into a slimy substance that contains beneficial bacteria. It’s similar to yogurt in texture, though it doesn’t contain milk.
In Japan, natto is typically served cold, either straight from the refrigerator or chilled in ice cubes. It’s traditionally served with rice, although it can also be used as a topping for sushi rolls.
Kefir
Kefir is a fermented milk drink made from kefir grains. Kefir grains are used to ferment milk into kefir. In this way, kefir is similar to yogurt. Both kefir and yogurt contain probiotics, live bacteria cultures that aid digestion and boost immunity.
Fermented Rice
Rice is a carbohydrate-rich food that contains lots of vitamins and minerals. When rice is soaked in water, enzymes are released that begin breaking down the starch molecules. As the starches are broken down, sugar begins to form. Sugar is then converted to lactic acid by bacteria present in the rice. Lactic acid is what gives fermented foods their sour taste.
The amount of time required to ferment rice depends on the temperature and humidity of the environment. The ideal conditions for fermentation are between 50°C and 60°C and 80% relative humidity. At lower temperatures, the rate of fermentation slows down. Higher temperatures speed up the conversion of sugars to lactic acid. High humidity speeds up the growth of bacteria.
Soy Sauce
Soy sauce is made from fermented soybeans. It is used as a condiment in Asian cuisine. In addition to being salty, soy sauce contains amino acids and other nutrients.
Sake
Sake is a Japanese rice wine made from fermented rice. In Japan, sake is served chilled and drunk during meals. Sake is traditionally served with sushi, tempura, yakitori, sashimi, and other dishes. Sake is sometimes referred to as “Japan’s national drink.”
Miso
Misos are fermented soybean products used in Japan. They are rich sources of vitamins, minerals, proteins, and amino acids. In addition to being nutritious, misos are also delicious and versatile. There are three types of misos: red, white, and brown. Each type has different flavors and uses. Red misos are used for cooking and making sauces while white misos are used for seasoning dishes. Brown misos are aged longer than the others and are often used in soups.
Soft Cheeses
Fermented soft cheeses like mozzarella and ricotta contain probiotics, live microorganisms that aid digestion. They’re often used in cooking because of their ability to add flavor and texture to dishes.
The term “probiotic” was coined in the 1950s, when scientists discovered that certain strains of lactobacillus bacteria could improve health. Today, probiotics are widely used to treat gastrointestinal disorders such as diarrhea, irritable bowel syndrome, constipation, and ulcerative colitis.
Probiotics are most commonly added to food during manufacturing, where they are grown alongside the product. However, you can find them in some packaged foods, too. For example, Greek yogurt contains Lactobacillus delbrueckii bulgaricus and Streptococcus thermophilus, both of which are probiotic bacteria. Other fermented foods include kimchi, saurkraut, pickles and even beer.
Acidophilus Milk
Probiotic milk helps keep the gut healthy. If you are looking for ways to improve digestion, probiotics might help. There are many different types of probiotics, including acidophilus milk, which is made from yogurt or cultured buttermilk. This type of milk contains beneficial bacteria called lactobacilli. Lactobacillus acidophilus is one of the most common strains found in probiotic products. It is used because it produces lactic acid, which helps maintain a healthy balance of good bacteria in the intestines.
You can find probiotic milk at any supermarket, health food store or online retailer.
Sour Pickles
Pickled cucumbers are one of the oldest foods known to man. They date back over 5,000 years ago and were used to preserve food during times of famine. Today, sour pickles are enjoyed around the world. In fact, there are many different types of pickles, including sweet pickles, dill pickles, pickled vegetables, and even pickled eggs.
Tempeh
Tempeh is made from fermenting whole soybeans into a cakey substance. It’s packed with fiber, protein, vitamins, minerals, and healthy fats. It’s high in protein and helps fight off harmful bacteria. Use it in place of meat or chicken in stir fries and sandwiches, or add it to salads.
Toddy
Toddy is a popular drink made from fermented honey and spices. It was first introduced in India and later spread throughout Asia. In America, toddy was traditionally served during Christmas celebrations.
In conclusion, probiotic supplements aren’t just for babies anymore. They’re a great way to help keep your digestive system strong and healthy throughout adulthood. By taking a daily dose of these beneficial bacteria, you can ensure that your stomach has the right balance of microbes to support its proper function.
While probiotics are often recommended for children, adults can benefit from their use too. In fact, studies show that regular consumption of probiotics can reduce symptoms associated with irritable bowel syndrome (IBS) and improve overall gastrointestinal health. So whether you’re trying to maintain a healthy gut or you want to prevent future problems, probiotics are definitely worth considering.
Source: NIH, Nature Reviews