Feeling curious about gut health? You’re not alone! Today, we’re diving into the world of types of probiotics, exploring the yummy foods that deliver them and the superstar bacteria that keep your gut happy. From tangy yogurt to bubbly kefir, we’ll unveil the delicious ways to boost your digestive health. Let’s get started!
Probiotics: Powering Up Your Gut Health
Probiotics, live bacteria, and yeasts that benefit our health are vital in maintaining a healthy digestive system. Our gut microbiome is a complex ecosystem teeming with trillions of microbes, both beneficial and harmful. Consuming processed foods and excess sugar disrupts this balance, favoring the growth of harmful bacteria. This imbalance can lead to digestive issues like bloating gas and even contribute to broader health problems.
Types of probiotic bacteria:
While numerous types of bacteria can be classified as probiotics, two specific types are commonly recognized for their health benefits. It’s always a good idea to consult your doctor to determine which type might be most beneficial for you.
These include:
- Lactobacillus: This is the most common probiotic. It is found in yogurt and other fermented foods. Its strains can help with diarrhoea and help people who can’t digest lactose, the sugar in milk.
- Bifidobacterium: This is found in some dairy products. It may help ease the symptoms of Irritable Bowel Syndrome (IBS) and some other conditions.
Probiotics are also made up of good yeast. The most common type of yeast found in probiotics is:
- Saccharomyces boulardii
Including probiotics and following healthy meals will help you get rid of some of the common problems like.
- constipation
- hair fall
- obesity
- bloating
- abdominal pain
- hormonal issues
75-80% of our immunity starts with the gut health.
When you get an infection, your system becomes overloaded with bad bacteria. Good bacteria help eliminate the extra bad bacteria, returning the balance.
Also read: Top Immunity Boosting Foods: Strengthen Your Defense
Fermented Rice
Fermented foods, such as fermented rice, offer a range of health benefits. They promote good digestive health, enhance immune function, and can even aid in weight loss. Fermentation also enhances the food’s fiber, vitamin, and mineral content, making it a nutritious addition to your diet.
- The first way to have fermented rice is to soak cooked rice overnight in a clay pot. On an empty stomach, have 2 Tblsp of this and consume the water.
- The second way is to temper the 2 Tbsp. soaked rice and have it. Cool the curry leaves and then add them.
Yogurt
Yogurt is one of the best sources of probiotics. It is made from milk fermented by probiotics, mainly lactic acid bacteria and bifidobacteria. It can even help relieve the symptoms of irritable bowel syndrome. Also, always read the label on yogurt before you buy it. Even if labeled low-fat or fat-free, it may still be loaded with high amounts of added sugar.
Buttermilk
Buttermilk is simply the leftover liquid from making butter containing probiotics. It is low in fat and calories but contains several essential vitamins and minerals, such as vitamin B12, riboflavin, calcium, and phosphorus.
Sourdough bread
It is one of my favorite types of bread. It is more nutritious and less likely to spike your blood sugar than conventional bread, and many of my clients find it easier to digest. It is a worthy addition to your diet. It contains higher levels of vitamins, minerals, and antioxidants than other breads.
Kombucha (Fermented Kanji)
Fermented Kanji, the “Indian Kombucha,” is an excellent probiotic winter drink from beets or black carrots. It is a great source of fiber, antioxidants, vitamins K C, potassium, and magnesium and boosts digestion.
Recipe
- Take a big glass picture, add beets, salt, red chili, crushed mustard seeds and water.
- Keep it in a sunny spot and let it ferment for 4-5 days.
- Once fermented, you can store it in the refrigerator before you pour yourself a glass.
Tempeh
Tempeh is a traditional Indonesian food made from fermented soybeans. It has a dry, firm, but chewy texture and a slightly nutty taste. It can be steamed, sautéed, or baked. Tempeh is a probiotic food. The fermentation process breaks down phytic acid, which helps improve digestion.
Fermented pickles
Pickled cucumbers are a great source of healthy probiotic bacteria, which improve digestive health. They are also low in calories and a good source of vitamin K. Pickles are cucumbers preserved in a solution of salt and water. They are left to ferment, using their naturally present lactic acid bacteria. This process makes them sour.
Kimchi
Kimchi is a probiotic lactic acid bacteria fermented vegetable food, the most common of which is cabbage. Lactobacillus is believed to be the critical player in Kimchi fermentation. Kimchi is recognized as a healthy food, as well as probiotics such as lactic acid bacteria.
Recipe
- Place 1 small cabbage in a very large bowl. Mix together 1/2 cup salt and water and stir until sea salt has dissolved. Pour over cabbage and mix together with your hands. Let sit for 1.5-2 hours.
- In the meantime, blend together onion and garlic with 1/4 cup water to create a puree. Pour into a medium bowl then mix together with red pepper powder and green onions.
- Once the cabbage has significantly wilted, rinse cabbage to get most of the salt water off. Place back into the very large bowl then toss the cabbage with the red pepper seasoning mixture until well-coated.
- Place seasoned kimchi into a large mason jar and using your fist, punch down the cabbage to compress it all in the jar. Keep stuffing the jar until it’s completely full.
- Tightly close the lid on the mason jar(s) and leave out at room temperature overnight. Taste the kimchi the next day and if you prefer to have it sourer, leave out for another day or more.
While incorporating probiotic-rich foods into your diet is a healthy choice, it’s important to remember that balance is key. Avoid extreme diets, processed foods, and excessive sugar consumption. You can maintain a healthy gut and overall well-being by making these conscious choices.
Do you have questions about incorporating probiotic-rich foods into your diet? I am here to help! While adding these foods is a healthy choice, remember that balance is key. Avoid extreme diets, processed foods, and excessive sugar consumption. By making these conscious choices, you can maintain a healthy gut and overall well-being.
For more information, personalized advice, or any inquiries, feel free to Contact Me. We look forward to assisting you on your journey to better health!
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