It might seem unbelievable, but your body is FULL of bacteria. In fact, these microorganisms outnumber the cells by approximately 10 to 1.
The real question is what kind of bacteria do you have calling the shots in your gut?
Are they Good or Bad?
You see, “good” bacteria serves an important purpose in maintaining an optimal gut microbiome, which is one of the biggest factors relating to your overall health and wellbeing!
However, invasive habits like the regular use of antibiotics and/or consuming heavily processed, refined foods and drinks often kill a lot of the healthy (good) bacteria in your gut.
And when this occurs, it creates an environment where “bad” bacteria starts to proliferate which is the number one cause of a long list of dis-ease and chronic health issues.
There are over 400 different kinds of bacteria in your digestive tract. However, you simply need to know that "Probiotics" are loaded with 'good' bacteria that you need to keep your gut health in check and the harmful bacteria at bay.
The good news is that you can control the environment of your gut microbiome with what you eat and drink.
In fact, you can actually get probiotics from 7 powerful food sources which we'll share with you here.
What are Probiotics?
Probiotics are living micro-organisms that stimulate a healthy digestive tract and immune system.
And the best sources of probiotics for thousands of years have been "fermented foods".
Despite this, the big problem today is that due to increasing awareness around the benefits of gut health, supplement companies have jumped on the 'probiotic' bandwagon to produce pills, powders and capsules as a substitute for the healthiest versions - fermented foods.
Whilst some supplements provide certain benefits, there is definitely no substitute for getting your probiotics from real food wherever you can. Additionally, it's important to know your source when it comes to supplements which can be difficult, keeping in mind also that many products contain a variety of fillers and additives that are not ideal for the gut.
Probiotics are not the same as "pre-biotics".
Prebiotics are actually dietary fibres which good bacteria in the gut feed on to thrive whereas PRO biotics are the main source of healthy bacteria finding their way into the gut in the first place.
There are a large number of specific probiotic bacteria that are known to have positive health benefits. However, three of the most common groups of these bacteria are called Lactobacillus, Streptococcus and Bifidobacterium.
Gut Flora & Digestive Health
The variety of colonies of bacteria and other microorganisms that live in your digestive tract are make up what is known as your “gut flora”.
The majority of gut flora lives in the large intestine or colon, and they undertake vital functions such as producing key nutrients such as vitamin K and several B vitamins as well.
Due to its diverse yet sensitive nature, the gut flora can be adversely affected by a number of things including:
- Poor food choices
- Chemicals
- Medications
- Antibiotics
All of these unwanted substances when consumed to excess, can quickly either “unbalance” the natural equilibrium of the gut flors or outright destroy it.
A damaged or unbalanced gut flora can eventually contribute to serious health issues such as:
- Type 2 Diabetes
- Metabolic Syndrome
- Heart Disease
- Colorectal Cancer
- Alzheimer’s Disease
- Depression
One of the main keys to avoiding these health problems is to ensure you get enough probiotic rich foods in your diet, as well as a wide variety of quality fibres, particularly in the form of seasonal fresh vegetables, to establish, maintain and restore a healthy gut flora and microbiome.
What Are The Health Benefits of Probiotics?
For the reasons mentioned above, when consumed in sufficient amounts, natural probiotics can help to restore balance in the digestive system.
With gut health being fundamental in overall health and wellbeing, this fact alone has far-ranging benefits!
Reduce Gut Disorder Symptoms
A diet rich in probiotic foods will help support the alleviation of symptoms related to the following digestive dis-eases:
- Irritable Bowel Syndrome (IBS)
- Gas
- Bloating
- Constipation
- Diarrhoea
- Crohn's Disease
- Ulcerative Colitis
Depression & Anxiety
Two particular strains of probiotics have been shown in studies to contribute to an alleviation of symptoms in people suffering from depression and anxiety.
These beneficial bacteria are:
- Lactobacillus helveticus
- Bifidobacterium longum
Heart Health
Thanks to their ability to lower “bad” cholesterol levels and blood pressure, probiotics can both assist in preventing heart dis-ease as well as promoting a healthy heart.
Boost Immunity
In addition to inhibiting the growth of "bad" bacteria, probiotics are known to strengthen the immune system.
They can also assist in preventing harmful substances from escaping from the gut into the rest of the body which can lead to immune responses.
Other immunity benefits include reducing the risk of getting infections and preventing colds and flu.
Promote Weight Loss
In several different ways, which are still not fully understood, certain probiotics can assist you to both lose and maintain a healthy weight.
They help to:
- Prevent the absorption of toxic sugars and fats
- Make you feel fuller after eating
- Shed belly fat
Inflammation
Studies have shown that probiotics have anti-inflammatory effects that can serve to reduce systemic inflammation, a common contributor to many health disorders.
Learn more in the blog: What is Inflammation & How to Reduce It In Your Body
Skin Health
There's increasing evidence that probiotics are beneficial for the following skin conditions:
7 Top Food Sources of Probiotics
Probiotic cultures are most commonly found in the following food groups:
- Raw, Organic Dairy Products e.g. Yogurt, Kefir and Cheese
- Fermented Foods
- Organic Soy Products
Wherever possible you want to make sure that the original sources of the ingredients are organic and raw.
It's even better if you can make your own at home!
The oxidant and microbial activity of propolis and royal jelly also make them awesome probiotics.
As a result of the health benefits of probiotics becoming widely acknowledged a number of "probiotic supplements" have come onto the market.
Take care with these because added chemicals or substances can render them useless, or worse, can sometimes cause unwanted side effects.
The best source is from "living" foods and these are some of the most powerful options:
1. Yoghurt & Cheese
With its wealth of probiotics, yoghurt is a natural way to re-stock your inventory of friendly, good bacteria.
Researchers have tested other specific probiotics in yoghurt and found many of them cause your body’s defence system to kick in.
Make sure your yoghurt contains live and active cultures in order to get this benefit.
Look for types that also haven’t been heat-treated, since heat kills the beneficial bacteria.
Certain types of cheeses are excellent sources of probiotics. Their low acidity and high fat content preserve the micro-organisms as they journey through the digestive tract.
Just be sure to select cheeses that are "aged" and/or made from "raw pasteurized" cows or goats milk. "Organic" usually means that the animals have been fed only grass, which is also a really good thing to look out for.
Some of the most commonly found cheeses which include these are:
- Feta
- Gouda
- Cheddar
- Provolone
- Edam
- Gruyere
- Cottage Cheese
- Mozzarella
2. Kefir
A fermented milk drink, Kefir contains about 30 different micro-organisms, making it one of the most potent sources of probiotics and its well suited to people who are lactose intolerant.
For this reason, Kefir is a very effective aid for digestive health and weight management.
3. Cultured Vegetables
When put through a "lacto-fermentation" process vegetables which are cultured can become powerhouses of probiotics!
One of the best vegetables in terms of probiotics is cultured cabbage and two of its most popular forms are:
- Sauerkraut
A traditional food in Europe, sauerkraut (literally meaning "sour herb" in German) is finely shredded cabbage fermented by lactic acid bacteria.
- Kimchi
A spicy Korean side dish, kimchi in addition to cabbage is sometimes made with other vegetables and seasoned with chilli, garlic, ginger and salt before going through the fermentation process.
4. Tempeh
Often used as an alternative to meat, tempeh is a food made from fermented soybeans. In addition to being a good source of protein and antioxidants, it's also packed full of probiotics.
5. Miso
Made by fermenting soybeans with a form of fungus and salt, creating a "paste", miso is a Japanese seasoning most often used to make a soup. As well as being delicious and refreshing, it'll also give you a good dose of probiotics.
6. Kombucha
This increasingly popular tea drink is fermented with good bacteria and yeast, naturally making it rich in probiotics. Normally available in a number of varieties, be careful though to avoid brands that contain artificial flavours, colours, processed sugar or other chemicals. Learn more in the blog: Cancer-Causing Chemicals in Supermarket Foods
7. Pickles
Made from cucumbers fermented or "pickled" in salted water, pickles, sometimes called "gherkins" are a fantastic source of probiotics.
More About Pre-biotics
In addition to eating more probiotic foods, you can also help the good bacteria in your gut to thrive by also eating "prebiotics" which as mentioned previously act as a food source for them.
Prebiotics are basically certain fibres from plants that are undigestible but provide nourishment for the probiotic bacteria which live in your large intestine.
Some of the best prebiotic food sources are:
- Garlic
- Onions
- Leeks
- Asparagus
- Broccoli
- Bananas
- Oats
- Apples & Apple Cider Vinegar
Even thousands of years ago, Hippocrates (the ancient Greek physician), taught that the vast majority of human discomfort and dis-ease begins in the gut.
For this reason, it's so important to pay attention to your gut health, and ensuring you get enough probiotic food sources into your diet, is one of the best ways to achieve this.
Tolman Self Care.
