Our Better Health

Diet, Health, Fitness, Lifestyle & Wellness


Leave a comment

8 Probiotic Foods That Aren’t Yogurt

Here’s a quick guide to the foods you need for a healthier gut.

LAMBETH HOCHWALD     November 12, 2015

When we think of probiotics, which work to restore the body’s microbial balance, we usually think about yogurt.

Truth is, there plenty of other foods you can eat to stay healthy.

“Probiotics are ‘good’ bacteria that we all contain in our digestive tract, and prebiotics are non-digestible carbohydrates that act as food for probiotics, helping them to grow,” says Dr. Roshini Raj, a gastroenterologist in New York City. “Probiotics and prebiotics help maintain a healthy digestive system by controlling the growth of harmful bacteria and aiding in digestion. Thanks to their ability to reduce the harmful bacteria, probiotics and prebiotics can prevent infections in the digestive tract and reduce inflammation.”

love-your-gut

Choosing the right probiotic foods

So what should we add to our diets to keep our guts healthy? There are a number of fermented foods (dairy and non-dairy) that provide probiotics as well as prebiotics. Let’s start with the top probiotic foods:

  • Kombucha is an ancient Chinese drink made of sweetened tea that’s been fermented using a colony of bacteria and yeast. It’s said to help prevent arthritis and other diseases.
  • Kefir is a dairy-based yogurt-like drink that has its origins in the mountainous Caucasus region of Russia. Millennia ago, pastoralists discovered the process of fermentation and the practice spread widely throughout the Mediterranean as a way to preserve grapes and dairy products beyond the growing season.
  • Sauerkraut is a finely diced sour cabbage dish that has been fermented by a wide variety of bacteria.
  • Kimchi is a Korean dish that’s a spicy, pickled or fermented blend of cabbage, onions and sometimes fish. It can be seasoned with garlic, horseradish, red peppers and ginger.
  • Miso soup originated in Japan and is typically made from fermented soybeans. It can contain up to 160 bacteria strains.
  • Kvass is a traditional Eastern European fermentemted beverage that’s made using black or regular rye bread. It’s often flavored with strawberries or mint.
  • Tempeh is made by fermenting cooked soybeans with a mold. It tends to be firm and chewy and has a slightly earthy taste.
  • Aged cheeses are generally cheeses that have been cured for longer than six months. These cheeses tend to have a full, sharper flavor.

These foods tend to be more popular outside the United States, but the trend has caught on in a big way, says Madeline Given, a certified holistic nutritionist in Santa Barbara, California.

“You can also add cultured dairy, such as creme fraiche or even raw and cultured sour creams and butters,” Given says. “All are a great source of this good bacteria.”

In addition to probiotic foods are prebiotic foods, which include whole grains, asparagus, leeks, onions, garlic, soybeans, dandelion root or Jerusalem artichoke, Raj adds.

What about supplements?

“Both diet and supplements are a good way to increase your daily intake of probiotics and prebiotics,” Raj says. “However, if you want to add a supplement, it’s always best to check with your doctor regarding the dosage and brands she recommends.”

The National Center for Complementary and Integrative Health (NCCIH) has a useful resource file on probiotic supplements that explains the pros, cons and unknowns.

A host of other benefits

And there are more reasons than your gut to reach for probiotic foods.

“Truly, a variety of differing good bacteria in the gut is great for one’s immunity,” says Susan Schenck, a licensed acupuncturist and author of “The Live Food Factor: The Comprehensive Guide to the Ultimate Diet for Body, Mind, Spirit & Planet.”

They’re good for your brain, too.

“After all, 90 percent of the ‘feel-good’ serotonin originates in our gut,” Schenck says.

In fact, we have 100 billion brain cells in our gut, says Lori Shemek, Ph.D., a fat cell researcher. “This is why our gut is considered our ‘second brain,'” she says. “Our weight is directly linked to specific types of gut bacteria.”

To get what you need, consider eating at least one prebiotic- or probiotic-containing food daily. “It doesn’t take much,” Shemek says. “Just one tablespoon of sauerkraut every day is all that is needed. Also, it only takes a couple of days to change gut health from unhealthy to healthy. Additionally, I recommend one daily probiotic, 15 billion and multi-strained.”

source: www.mnn.com
Advertisements


3 Comments

Top 10 Probiotic Foods to Add to Your Diet

By Dr. Edward F. Group     Guest Writer for Wake Up World

Probiotics are beneficial forms of gut bacteria that help stimulate the natural digestive juices and enzymes that keep our digestive organs functioning properly. In addition to taking a probiotic supplement, you can also support your probiotic intake through eating foods that are hosts to these live bacterium.

We all know of the great health benefits of probiotics, however, not all of us know how to take advantage of these health benefits. Below is a list I put together to outline the best probiotic foods for you to add to your diet. I would also recommend buying the organic version of all these probiotic foods.

1. Yogurt

One of the best probiotic foods is live-cultured yogurt, especially handmade. Look for brands made from goat milk that has been infused with extra forms of probiotics like lactobacillus or acidophilus. Goat’s milk and cheese are particularly high in probiotics like thermophillus, bifudus, bulgaricus and acidophilus. Be sure to read the ingredients list, as not all yogurts are made equally. Many popular brands are filled with High Fructose Corn Syrup, artificial sweeteners and artifical flavors.

2. Kefir

Similar to yogurt, this fermented dairy product is a unique combination of goat milk and fermented kefir grains. High in lactobacilli and bifidus bacteria, kefir is also rich in antioxidants. Look for a good, organic version at your local health food shop.

3. Sauerkraut

Made from fermented cabbage (as well as other vegetables), sauerkraut is not only extremely rich in healthy live cultures, but also aids in reducing allergy symptoms. Sauerkraut is also rich in vitamins B, A, E and C.

4. Dark Chocolate

Probiotics can be added to high-quality dark chocolate, up to four times the amount of probiotics as many forms of dairy. This is only one of the health benefits of chocolate.

dark chocolate

5. Microalgae

This refers to super-food ocean-based plants such as spirulina, chorella, and blue-green algae. These probiotic foods have been shown to increase the amount of both Lactobacillus and bifidobacteria in the digestive tract. They also offer the most amount of energetic return, per ounce, for the human system.

6. Miso Soup

Miso is one the main-stays of Japanese traditional medicine, and is commonly used in macrobiotic cooking as a digestive regulator. Made from fermented rye, beans, rice or barley, adding a tablespoon of miso to some hot water makes an excellent, quick, probiotic-rich soup, full of lactobacilli and bifidus bacteria.

Beyond its important live cultures, miso is extremely nutrient-dense and is believed to help neutralize the effects of environmental pollution, alkalinize the body and stop the effects of carcinogens in the system.

7. Pickles

Believe it or not, the common green pickle is an excellent food source of probiotics. Try making your own home-made pickles in the sun. Here’s a great set of instructions for making your own probiotic-rich dill pickles.

8. Tempeh

A great substitute for meat or tofu, tempeh is a fermented, probiotic-rich grain made from soy beans. A great source of vitamin B12, this vegetarian food can be sautéed, baked or eaten crumbled on salads. If prepared correctly, tempeh is also very low in salt, which makes it an ideal choice for those on a low-sodium diet.

9. Kimchi

An Asian form of pickled sauerkraut, kimchi is an extremely spicy and sour fermented cabbage, typically served alongside most meals in Korea. Besides from beneficial bacteria, Kimchi is also a great source of beta-carotene, calcium, iron and vitamins A, C, B1 & B2. Kimchi is one of the best probiotic foods you can add to your diet, assuming you can handle the spice, of course.

10. Kombucha Tea

This is a form of fermented tea high in healthy gut bacteria. This probiotic drink has been used for centuries and is believed to help increase your energy, enhance your wellbeing and maybe even help you lose weight. However, kombucha tea may not be the best fit for everyone, especially those that already have a problem with candida.

Other Sources of Probiotics

Besides from the list of probiotic foods above, you can also get plenty of beneficial bacteria by taking a probiotic supplement.