Madeleine Hull
Probiotics are microorganisms that provide health benefits when consumed. They can be consumed as dietary supplements or through fermented foods and drinks. Fermented foods go through a process of lactofermentation in which natural bacteria feed on the sugar and starch in the food, creating an environment that preserves the food and promotes beneficial enzymes, B vitamins, and omega-3 fatty acids. Common fermented foods that contain probiotics include yogurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, and some cheeses. Eating these probiotic-rich foods may offer many health benefits, such as improving bone health, improving digestive health, and protecting against infections.
| Characteristics | Values |
|---|---|
| Definition | Probiotics are live microorganisms (or microbes) that provide health benefits when consumed or used in adequate amounts. |
| Types | Probiotics can be consumed through dietary supplements, fermented foods and drinks, or food additives. |
| Food Sources | Yogurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread, cottage cheese, and some types of cheese. |
| Benefits | Probiotics can help improve digestive health, boost overall immunity, reduce inflammation, and regulate bowel movements. They can also help control potentially harmful microbes in the body. |
| Considerations | Probiotics may cause mild gastrointestinal side effects in some individuals, and certain populations (e.g., infants, older adults, immunocompromised individuals) may experience serious side effects. It is recommended to consult a healthcare provider before adding probiotics to your diet. |
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What You'll Learn
Fermented foods
Yoghurt is considered the go-to player in the world of probiotic foods because it has a flavour and texture that are generally appealing to Western palates. It is made from milk fermented by probiotics, mainly lactic acid bacteria and bifidobacteria. Yoghurt may be suitable for people with lactose intolerance as the bacteria turn some of the lactose into lactic acid, which gives yoghurt its sour taste. The number and type of bacterial species can vary depending on the yoghurt brand, and the probiotic content can range from 90 billion to 500 billion CFU per serving.
Kefir is another fermented milk drink, made by adding kefir grains (cultures of lactic acid bacteria and yeast) to cow's or goat's milk. It is a more diverse and potent probiotic source compared to yoghurt and is often suitable for people with lactose intolerance.
Other fermented foods include sauerkraut (finely shredded cabbage fermented by lactic acid bacteria), miso, tempeh, kimchi, and some cheeses. Natto, a fermented soybean product like tempeh and miso, is a staple in Japanese kitchens, typically mixed with rice and served at breakfast. It has a distinctive smell, slippery texture, and strong flavour, and is rich in protein and vitamin K2, which is important for bone and cardiovascular health.
It is important to note that not all fermented foods contain probiotics, and some foods undergo steps that remove or inactivate the probiotics, such as baking and canning. However, fermented foods and drinks are a great way to promote a greater diversity of microbes in your biome, which is beneficial for maintaining your general health.
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Yogurt
A probiotic diet is one that incorporates fermented foods with live probiotics, which can have benefits for your body and brain. Fermented foods are an excellent natural source of probiotics, which are the "good" bacteria that play a key role in maintaining a healthy balance in your gut.
When choosing a yogurt, look for the words "live and active cultures" on the label. Some brands include a Live & Active Cultures (LAC) seal from the International Dairy Foods Association to verify their probiotic content. Also, be on the lookout for high amounts of added sugar, even if the product is labelled “low fat” or “fat-free”. Yogurt with active or live cultures is also suitable for people with lactose intolerance.
It is easy to add yogurt to your diet. Besides having it for breakfast or a midday snack, you can substitute yogurt whenever you use mayonnaise in egg salad or potato salad, or in almost any baking recipe. Yogurt can also be the base for sauces, salad dressings, or marinades.
Kefir is a fermented milk drink that is similar to yogurt. It is a better source of probiotics than yogurt and is usually well tolerated by people with lactose intolerance. It has a tart flavour and a thinner consistency than yogurt, and can be made with dairy or non-dairy milk.
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Supplements
Probiotics are microorganisms that provide health benefits when consumed. They can be consumed through dietary supplements or fermented foods and drinks.
Probiotic supplements are typically sold over the counter and are used to treat specific ailments as suggested by a doctor. They are not recommended for everyday use and do not have the same FDA oversight as medications. Supplements are available in the form of capsules, liquids, or powders, and some are meant to be ingested into the gastrointestinal tract, while others are topical products that can be applied to the skin or mucous membranes inside body cavities like the nose or genitals.
Probiotic supplements can be a good option for people with lactose intolerance, as they may contain several strains of friendly bacteria and yeast, making them a more diverse and potent source of probiotics compared to some fermented foods.
Some of the most well-known and frequently studied probiotic supplements include the Lactobacillus genus, including L. acidophilus, which can be found naturally in the mouth, gut, stomach, lungs, vagina, and urinary tract.
It is important to note that probiotics can have both positive and negative effects on health, so it is recommended to consult a healthcare provider before adding them to your diet, especially if you have underlying health conditions.
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Kefir
In addition, kefir has been shown to have beneficial effects on heart health, lowering LDL cholesterol and markers of inflammation, as well as improving endothelial function. It may also be useful for those with type 2 diabetes, as it has been shown to lower fasting blood sugar levels and control insulin resistance and blood pressure.
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Miso, tempeh, kimchi
A probiotic diet is one that incorporates fermented foods, which are rich in beneficial bacteria. Fermentation is one of the oldest techniques for food preservation, and the process creates an environment that promotes beneficial enzymes, B vitamins, omega-3 fatty acids, and various species of good bacteria.
Miso, tempeh, and kimchi are all fermented foods that are rich in probiotics and can be incorporated into a probiotic diet.
Miso is a fermented soybean paste that is commonly used in Japanese cuisine. It has a rich, savoury flavour and is often added to soups and sauces. Miso is a good source of probiotics, and it also contains other beneficial compounds such as isoflavones, which have been linked to improved heart health and bone density.
Tempeh is also made from fermented soybeans that are pressed into a compact cake. It is a high-protein meat substitute that is firm but chewy, and it can be baked, steamed, or sauteed before being added to dishes. In addition to its probiotic content, tempeh is rich in nutrients that may improve overall health. For example, its soy protein content has been shown to help reduce risk factors for heart disease.
Kimchi is a popular Korean side dish made from fermented vegetables, most commonly cabbage, but it can also be made with other vegetables such as radishes. It is typically seasoned with ginger, garlic, chilli peppers, salt, sugar, and onions, giving it a unique and exciting flavour. Kimchi is high in protein and fibre, and low in sugar and saturated fat. It has been linked to several health benefits, including improved digestion, reduced cholesterol levels, and improved gut health.
These three foods can be easily incorporated into a variety of dishes to boost the probiotic content of your diet. However, it is important to note that cooking these foods at high temperatures may kill the probiotic bacteria, so it is generally recommended to add them to cooked dishes just before serving.
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Frequently asked questions
Probiotics are microorganisms that provide health benefits when consumed. They are live microbes that can have beneficial effects on or inside your body.
A probiotic diet includes fermented foods and drinks with live probiotics, such as yogurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread, and some cheeses.
Probiotics can help to promote a greater diversity of microbes in your biome, which is good for maintaining your general health. A healthy gut microbiome can boost your overall immunity, reduce inflammation, and help keep your bowels regular.
Probiotics are generally safe for healthy people but may cause mild gastrointestinal side effects such as gas, bloating, diarrhea, or an upset stomach. Probiotics may cause serious side effects in certain populations, such as infants, older adults, or immunocompromised individuals. It is always recommended to consult a healthcare professional before starting any new supplement or dietary regimen.
