Probiotics are microorganisms that have a beneficial effect on health. The gastrointestinal tract and genitourinary tract are teeming with bacteria and other microorganisms. Some are good, some are bad, and what we consume can have a significant impact on these organisms.
Here are a few tips to help maintain a probiotic-friendly diet:
Probiotic Supplements
High-quality probiotic supplements are a good option for anyone looking for a guaranteed intake of beneficial bacteria. More recently, condition, age, and gender-specific probiotic formulation are available on store shelves.
For example:
- ReliefBiotic: a multi-strain formula that contains specific probiotic strains shown to relieve some symptoms of irritable bowel syndrome (IBS) and reduce the risk of antibiotic-associated diarrhea.
- CalmBiotic: an innovative formula featuring Lactobacillus helveticus R0052 and Bifidobacterium longum R0175, two proprietary strains shown to reduce symptoms of stress and enhance mood.
- Senior’s Mutli Probiotic: an age-specific formula that provides eight bifidobacteria and lactobacilli species for targeted support of both the small and large intestines. These bacteria species appear to naturally decline after the age of 50.
- Women’s Multi Probiotic with CranRich: a source of probiotics and cranberry 36:1 concentrate to help prevent recurrent urinary tract infections (UTIs) in women.
Probiotic Foods
Probiotic foods contain live organisms that can benefit human health, contributing to a healthy microbiome, supporting digestive health, immune function, and overall health. Probiotics also synthesize essential vitamins the body cannot produce itself and can create a favourable healthy bacteria environment.
Probiotic foods are readily available and can provide a variety of nutrients as well as beneficial bacteria. Support your digestive health by adding the following foods to a few of your meals every week:
1. Sauerkraut
Fermented cabbage might not sound all that appetizing but give it a try! The sour, salty taste might be a pleasant flavour surprise.
A staple of many Eastern European diets, sauerkraut is a source of vitamins and live probiotic cultures. However, it’s typical for the sauerkraut in large grocery stores to be pasteurized, which kills active good bacteria along with the bad. So, look for sauerkraut with live cultures at local markets or smaller health food stores.
2. Yogurt
Live-cultured yogurt is an excellent probiotic food. It often contains Lactobacillus acidophilus and bifidobacteria, which can support digestion and general health.
Dairy-free yogurts have come a long way in recent years, with probiotic almond, cashew, coconut, and soy yogurts now available. Choose unsweetened probiotic yogurts to avoid increasing your sugar intake.
3. Miso
Not only is Miso a staple food in Japan, but it’s also popular in macrobiotic diets. Miso is chock-full of Lactobacillus and bifidobacteria, two probiotic strains found in the small and large intestines respectively
While miso is commonly made from fermented soybeans it can also be made from rice, barley, and rye. A source of B Vitamins and other nutrients, miso is perfect for making umami-rich, low-calorie soups. It’s also a great ingredient for delicious stews and marinades.
4. Pickles
Pickles can be an excellent source of probiotics. However, like sauerkraut, many store-bought pickles have been pasteurized and don’t contain live cultures. So make sour pickles at home instead! It’s a straightforward process, and only involves a little time, brine, and some spices.
5. Tempeh
Made from fermented soybeans, tempeh is a source of probiotics and protein. It is nutty and mushroom-like in taste and is delicious. You can marinate it in coconut oil, maple syrup, or liquid smoke for a tasty bacon alternative. You can also sautée or bake tempeh to use as a tasty addition to a veggie stir fry, or as an unexpected salad topper.
6. Kimchi
Like sauerkraut, kimchi is a type of fermented cabbage that is typically spicy and sour. In Korean cuisine, kimchi is eaten alongside meals to aid digestion and as a source of vitamins A, C, B1, and B2 as well as beta-carotene, calcium, and iron.
7. Kombucha Tea
Kombucha is a type of fermented tea that contains a plethora of probiotics, including both beneficial bacteria and various yeasts. Increasingly popular, kombucha is easy to find in your local grocery store. You can also make it at home for probiotics on tap!
To give probiotic foods a boost, try eating them alongside prebiotic foods that feed the good bacteria in the gut. Prebiotic foods contain fibre that is indigestible for us but is an ideal fuel source for certain bacteria. Prebiotic foods include asparagus, Jerusalem artichokes, bananas, leeks, oatmeal, maple syrup, and legumes.
Originally posted at: https://naturalfactors.com/articles/how-to-maintain-a-probiotic-friendly-diet/ and used with permission.