Gut health. It’s all the rage these days! But with so many products, diets and gut cleanses on the market, it can be overwhelming to know where to start, or even what may be helpful. There are many components to maintaining a healthy digestive system. Some of these components include stress management, adequate sleep, a healthy and balanced diet, exercise, getting enough sunlight, and the addition of certain dietary supplements. The gut microbiome is made up of all the microbiota that live in the GI tract. Other areas of the body have a microbiome as well (the skin, mouth, urogenital tracts, etc.) but for the purposes of this article, we will focus on the gut.
What Is A Probiotic?
One important component of the microbiome is probiotics. Probiotics are defined by The International Scientific Association for Probiotics and Prebiotics as live microorganisms that convey a health benefit to the host when consumed at a certain dose1 . There are many different probiotic strains and the benefits of probiotics have been studied across various areas, such as skin health, overall gut health, bloating, abdominal discomfort, cardiovascular health, mood, and more. Enhancing the microbiome with beneficial bacteria (probiotics) is one way to improve gut health. Having a diverse amount of good bacteria can help to support immune function, enhance nutrient absorption, and even influence neurotransmitters (the chemical messengers of the brain). We all have good and bad bacteria in our intestinal tracts. The key is to maintain a healthy balance as to not have too much bad bacteria. Making sure to consume enough good bacteria (or probiotics) helps to maintain a healthier ecosystem and avoid any negative symptoms of an unhealthy gut. Therefore, the main mechanism of probiotics is to restore and/ or keep that healthy balance of bacteria. There are an abundance of different types of bacteria that are considered probiotics. A few common examples of probiotics are Lactobacillus and Bifidobacterium as well as some yeast probiotics such as Saccharomyces boulardii.
READ MORE: What Are Probiotics? A Quick Guide To Finding Balance
What Are The Benefits of Probiotics?
So how can probiotics help us anyway? There are many different benefits of probiotics and some of the most studied benefits include gut and immune health. Probiotics can help people with absorption of certain nutrients from food such as amino acids from protein in the intestinal tract. Around 70% of the immune system can be found in the gut and taking probiotics can help to create an environment for healthy immunity2. Probiotics have also been researched for mood, digestive issues, weight management, cardiovascular health, vaginal health, sleep, and the health of the skin.
READ MORE: Support For Digestive Health: Key Ingredients For Digestive Health Support
What Are The Best Probiotic Foods?
When people think of how to get more beneficial bacteria, dietary supplements can be what first comes to mind. That is one way to consume them, but there are a plethora of foods and drinks that contain probiotics. You may be already consuming some of these foods without realizing it. Some probiotic-rich foods include:
1. Yogurt and Other Cultured Dairy Products
Fermented dairy foods including yogurt and kefir are a great way to increase your probiotic consumption through food. Kefir is made by adding kefir grains (lactic acid bacteria and yeast cultures) to milk. Cultured cheese is another fermented dairy product that contains live bacteria. Not all cheeses are probiotic foods but some types such as mozzarella, gouda, cottage cheese and cheddar include them.
2. Pickles, Sauerkraut and Kimchi
Sauerkraut is another probiotic-rich food which is high in vitamins and minerals. It is cabbage that is fermented by lactic acid bacteria. Kimchi is another fermented food that can be made from cabbage or other vegetables. It contains lactic acid bacteria such as Lactobacillus kimchii4. Pickles, also a probiotic food, are cucumbers fermented in a brine. If you are wanting to get the benefits of good bacteria from pickles, make sure to choose those that are made without vinegar as the acidity does not allow for live bacteria to flourish.
3. Kombucha
Kombucha probiotic drink is another beneficial drink for supporting intestinal health and increasing the diversity of the microbiome. It is black or green tea that is fermented by bacteria and yeast.
Every probiotic food contains different types of bacteria. Therefore, it isn’t so important to prioritize one food over the other, but to include many different types of probiotic foods. This way, you will diversify the beneficial bacteria and yeast present in your microbiome which can lead to better overall health.
