The Magic of Probiotics: How These Microbes Nourish Your Gut

Many diseases are associated with the intestinal tract, causing alterations in bowel habits. The inciting events change the microbes found in the gut leading to gut disorders ranging from antibiotic resistance diarrhoea to chronic irritable bowel syndrome. 

However, research has found that probiotics enhance the immune system and gut health and increase overall efficiency. Furthermore, it shows that probiotics have many anti-inflammatory effects and act as a regulatory substance for the immune system. 

Probiotics help to sustain homeostasis when it comes to inflammatory and anti-inflammatory responses. 

Table Of Contents 

1. What Are Probiotics? 

2. What Are Probiotics Types? 

3 . Sources  Of Probiotics 

4. Dietitian’s Recommendation 

5. The Final Say 

6. FAQs 

What Are Probiotics? 

World Health Organisation (WHO) says, “Probiotics are the live microorganisms which when administered in adequate amounts confer a health benefit on the host.” 

These are good bacteria and aid digestion as they are live bacteria and yeast. In the past, humans obtained a lot of probiotics from eating fresh vegetables grown in healthy soil and fermenting their food. However, risky agricultural methods and a lowered eating standard have reduced our food supply of probiotics.  

What Are Probiotics Types? 

Many bacterias are classified as probiotics. However, the major ones are-

1. Lactobacillus 

Lactobacillus is a common type of probiotic. It is the one that is found in yoghurt and other fermented foods. It may benefit people who cannot digest lactose, the sugar in milk, and those who have diarrhoea. 

2. Bifidobacterium 

Bifidobacterium is present in a few dairy products. Therefore, the symptoms like irritable bowel syndrome (IBS) and other illnesses are reduced by it. 

3. Saccharomyces Boulardii 

Saccharomyces Boulardii aids in the treatment of digestive issues like diarrhoea. It is an ideal probiotic for both men and women. 

Sources Of Probiotics 

The most common sources of probiotics are supplements. However, they are also present in various foods, and yoghurt is the most popular among them. 

1. Sauerkraut 

Sauerkraut is derived from fermented cabbage and other probiotic vegetables. It has few probiotics  and is rich in organic acids, which help the growth of good bacteria.

In modern Germany, sauerkraut is extremely popular. It is rich in digestive enzymes and vitamin C. Moreover,  it contains many naturally occurring lactobacillus, a type of lactic acid bacteria.

2. Yoghurt 

Yoghurt, also known as Greek yoghurt, is prepared from cow, goat or sheep milk. It is the most well-known probiotic meal and is considered one of the best probiotic foods.  

There is a broad range in the quality of yoghurt in the market. Therefore, when purchasing yoghurt, seek grass-fed, organic types derived from goat or sheep milk. 

3. Kefir 

Kefir is similar to yoghurt. It is a unique blend of milk and fermented kefir grains. It has been consumed for almost 3,000 years. It originated in Russia and Turkey. 

It is slightly acidic and tangy in flavour and contains between  10 and 34 probiotic microorganisms.

It is similar to yoghurt, but because it is fermented with yeast and other bacteria, the finished product has more probiotics and less lactose, making it a good alternative for many lactose-intolerant people.

4. Coconut Kefir 

This version has some of the same probiotics as kefir but is often not as high in probiotics. It is made by fermenting tender coconut juice with kefir grains. However, it has several strains that are good for your health.

Coconut kefir has a fantastic flavour. You can combine it with stevia, water, and lime juice to create a delicious, revitalising beverage.

5. Apple Cider Vinegar 

Apple cider vinegar increases the probiotic intake by regulating blood pressure, lowering cholesterol, managing weight, and improving insulin sensitivity. To enhance your results, sip on a little amount each day or use it as a salad dressing.

6. Salted Gherkin Pickles 

Salted gherkin pickles are also a source of probiotics. Select a small-scale food producer that employs organic ingredients when looking for pickles. You will obtain some of the best probiotics for your health if you can locate a local manufacturer.

7. Tempeh 

It is a fermented soybean product. It is from Indonesia and is another fantastic probiotic food. Soybeans are combined with a tempeh starter to produce tempeh. After sitting for a day, the product takes on the consistency of cake. 

Tempeh can be consumed either raw or boiled. It can also be roasted, grilled, marinated, sautéed, or used as a meat substitute in a stir-fry dinner.

8. Traditional Buttermilk 

The liquid that remains after making butter is fermented to produce traditional buttermilk, also known as cultured buttermilk. It is one of India's best probiotic meals and is also widely consumed in nations like Pakistan and Nepal. However, most buttermilk varieties sold in supermarkets do not contain probiotics. 

9. Water Kefir 

Grain is added to sugar water to create water kefir, a fermented, effervescent beverage rich in probiotics. The water variety is one of the best natural vegan probiotics that can be consumed as a part of a balanced plant-based diet.

 It can be flavoured with various herbs, fruits, and spices to make your unique combination. It is also thinner than the conventional version.

10. Kimchi 

Kimchi is the Korean version of cultured vegetables and is related to sauerkraut. It combines a primary component, like Chinese cabbage, with various additional ingredients and seasonings, including red pepper flakes, carrots, garlic, ginger, onion, sea salt, and fish sauce.

The combination is fermented for three to fourteen days, producing a probiotic and flavour-rich component.

Dietitian’s Recommendation 

Probiotic pills may provide numerous health benefits while having few adverse effects. Therefore, they may be worth a shot if you want to improve your gut health. However, daily food and activity are equally vital, as many lifestyle variables affect gut bacteria. 

Probiotics may improve heart health, immunological function, and symptoms of depression and anxiety, in addition to their potential impacts on weight loss, digestion, and neurological diseases.

-Dititian Vajeda Rehman 

The Final Say

Probiotics may also decrease cholesterol, guard against allergies, and help prevent cancer. In addition, you may give your gut microbiome a boost while also enhancing your general health by including a few servings of probiotic-rich foods in your daily diet. You can also swap out conventional yoghurt for probiotic yoghurt and regular cheese or milk products for raw milk or cheese.

FAQs

1. Is it harmful to take probiotics daily? 

No, it is safe and usually recommended to take them daily. However, it is essential to understand that probiotics are natural supplements, not medicine.

2. What time of day should a probiotic be taken? 

The probiotics should be taken about 30 minutes before a meal. 

3. How do you know if probiotics are working? 

You will notice improved digestion. It is because they balance your gut bacteria and improve the regularity of bowel movements. 

4. Do probiotics help you lose weight? 

Yes, probiotics help you lose weight. 

5. Do probiotics increase appetite? 

Yes, sometimes probiotics can make you hungry, but they do not always. It depends on which microbiota are present in your gut and which probiotics you take.

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