Author: Allison Edwards MS, RDN, LDN
“Gut health” has been a trending topic as of late and as a result, you may have heard of probiotic supplements. Do you truly know what probiotics are and what they do?
What Are Probiotics?
Probiotics are live microorganisms, primarily bacteria and yeast, that provide various health benefits when consumed in adequate amounts. Unlike harmful bacteria that can cause infections, probiotics are the "good" bacteria that contribute to the balance of our gut microbiota.
The gut microbiota is a diverse community of microorganisms living in our digestive tract, which plays a crucial role in maintaining overall health. Probiotics contribute to this microbial community by promoting a balance of “good” bacteria, which can have a positive impact on digestion, nutrient absorption, and immune function.
The Role of Probiotics:
Digestive Health: Probiotics help maintain a healthy balance of gut bacteria, promoting smooth digestion and reducing the risk of digestive issues such as constipation and irritable bowel syndrome.
Immune Support: A significant portion of our immune system resides in the gut. Probiotics contribute to immune function by maintaining a harmonious gut microbiota.
Nutrient Absorption: By promoting a healthy gut lining, probiotics aid in the absorption of essential nutrients, ensuring your body gets the most out of the foods you eat.
Mood and Mental Health: Emerging research suggests a connection between the gut and the brain, often referred to as the gut-brain axis. Probiotics may play a role in supporting mental health and well-being.
Where are probiotics found?
Probiotics are often found in foods that are fermented. Fermentation is facilitated by microorganisms such as yeast, bacteria, and mold. Foods that are fermented include cheese, yogurt, kefir, pickles, sauerkraut, kimchi, kombucha, and sourdough bread. Heat can destroy microbes so live cultures of probiotics are often killed and not present in canned products (shelf stable sauerkraut and pickles) or baked products (sourdough). Probiotics are also found in liquid, gummy, powder, and pill form in supplements. Fun fact: Probiotic-rich foods are usually cheaper than a probiotic supplement!
Top probiotic foods
Here are some foods that naturally contain beneficial probiotics:
· Yogurt
· Kefir
· Kimchi
· Refrigerated sauerkraut
· Kombucha
· Miso paste
· Tempeh
· Refrigerated pickles
· Some cottage cheese (check the label for live/active cultures)
Tips for eating fermented and probiotic-rich foods:
· Look for fermented foods that say “live active cultures” on the label
· Choose low-sugar or no-sugar-added yogurt, kefir, and kombucha when available
· Top your favorite savory foods with sauerkraut or kimchi for added flavor
· Add brine from fermented vegetables to sauces or dressings
Why Include Probiotics in Your Diet?
In conclusion, incorporating probiotic-rich foods into your diet is a simple, yet powerful way to enhance your overall health. By nurturing the balance of friendly bacteria in your gut, you're not only supporting your digestive system but also contributing to a resilient immune system. Embark on a journey to better gut health today! Your body will thank you for it.
Comments