Let’s Talk about Probiotics- 5 Probiotic Rich Foods to Include in your Diet

Probiotics, what are they? Probiotics are the live microorganisms or good bacteria that are naturally found in the gut. They produce such benefits that help change or repopulate intestinal bacteria to balance gut flora that may boost immunity and overall health, especially GI health. For instance, probiotics have been used for management of irritable bowel syndrome symptoms. Probiotics often try to mimic or copy the natural beneficial bacteria in the human gut. While probiotics have many different bacteria species or strains, the two most common bacteria that strains found in probiotics include: Lactobacillus and Bifidobacterium.

Additionally, there are two ways to get more good bacteria into your gut: fermented foods and dietary supplements. Fermenting is known to be one of the oldest techniques for food preservation. Fermented foods go through a process of lacto-fermentation in which natural bacteria feed on the sugar and starch in the food, that forms lactic acid creating an environment which keep the food preserved and promotes beneficial enzymes, B vitamins, and omega-3 fatty acids, as well as various species of good bacteria.

Yet another way of fermentation is that it takes one type of food and transforms it into another kind such that cabbage becomes sauerkraut, cucumbers become pickles, soybeans turn into miso, and milk turns into yogurt, cheeses, and sour cream.
Not all fermented foods contain probiotics but there are many types of fermented foods that naturally contain probiotics, or have probiotics and can be included in the diet.

Foods that contain probiotics:

• Yogurt – The most popular of all probiotic foods, yogurt is a fermented dairy product. It generally includes bacterial cultures of Lactobacillus bulgaricus and Streptococcus thermophilus
• Kefir – Kefir, a fermented milk drink, which contains antifungal and antibacterial properties from the probiotics, kefir may have anticancer properties. It is also safe for lactose intolerant people.
• Sauerkraut – Sauerkraut is a fermented food made from cabbage, the probiotics found in sauerkraut are anti-inflammatory, but one should not eat too much since it can lead to diarrhoea.
• Kombucha – Kombucha is everywhere nowadays. It is a fermented black or green tea product which is high in acetic acid and lactic acid bacteria along with antibacterial properties.
• Kimchi – Kimchi is a popular fermented cabbage and radish dish. It contains helpful bacteria, such as Lactobacillus bacteria. Kimchi is said to be good for colon health as it decreases toxic enzyme activity.

Thus, Probiotics should not be confused with prebiotics, which are a type of dietary fibre the bacteria in the gut feed on.

Over to you:
Though probiotics are thought to be generally safe for consumption, it’s always best to first discuss taking probiotics with your doctor. Because the effects of probiotics can be highly individual, their use may not be suitable for everyone.