Fix Your Gut
Probiotics are live bacteria and yeasts that are good for you, especially your digestive system. Our gut has good and bad microbes. When we eat junk, processed food and sugar, we feed the bad microbes and they grow.
Most common types of probiotic bacteria
Though there are many types of bacteria that can be considered probiotics, there are two specific types of bacteria that are common probiotics. Ask your doctor about which might best help 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, there’s more bad bacteria, making your system out of balance. Good bacteria help eliminate extra bad bacteria, returning the balance.
Fermented Rice
Good digestive health, better immune function, weight loss. Fermentation improve the fibre, vitamins and mineral content of the rice.
- First way of having fermented rice. Soak cooked rice overnight in clay pot. Have 2 Tblsp of this on empty stomach and consume the water as well.
- Second way is to add tempering to the 2 Tblsp soaked rice and have it. Cool the curry leaves and then add.
Yogurt
Yogurt is one of the best sources of probiotics. It is made from milk that has been fermented by probiotics, mainly lactic acid bacteria and bifidobacterial. It can even help relieve the symptoms of irritable bowel syndrome. Also, always read the label on yogurt before you buy it. Even if it is labelled low fat or fat-free, it may still be loaded with high amounts of added sugar.
Buttermilk
It is simply the leftover liquid from making butter and it contains probiotics. Buttermilk is low in fat and calories but contains several important vitamins and minerals, such as vitamin B12, riboflavin, calcium, and phosphorus.
Sourdough bread
It is one of my favourite types of bread, more nutritious and is 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 either made from beets or black carrots. It is a great source of fibre, antioxidants, vitamin K, C, potassium, magnesium and boosts your digestion.
Recipe
- Take a big glass picture, add beets, salt, red chilli, 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 soybeans that have been fermented, Tempeh has a dry and 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 that have been preserved in a solution of salt and water. They are left to ferment for some time, using their own 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 are believed to be the key players in Kimchi fermentation. Kimchi is recognized as a health 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.
Though adding probiotic-rich foods into your diet won’t hurt you, balance is still key. Say no to crash diets, FAD diets, junk, processed foods, sugar, sedentary lifestyle.
