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Probiotics

Back Clinic Probiotics Functional Medicine Team. Probiotics are defined as microorganisms that are believed to provide health benefits when consumed. The term probiotic is currently used to name ingested microorganisms associated with benefits for humans and animals. Probiotics include foods (i.e., yogurt), dietary supplements, and products that are not ingested orally, like skin lotions.

Bacteria and other microorganisms are often thought of as harmful germs; however, many of these microorganisms help our bodies function properly. For example, bacteria present in our intestines help digest food, destroy disease-causing microorganisms, and produce vitamins.

A large number of microorganisms live on and in our bodies. Microorganisms in the human body outnumber human cells ten to one. Many of these microorganisms, especially in probiotic products, are similar to microorganisms that naturally live in our bodies. Dr. Jimenez examines how these microorganisms help an individual to become healthy and stay healthy.


Spore-Based Probiotics and The Gut

Spore-Based Probiotics and The Gut

Do you feel:

  • Unpredictable abdominal swelling?
  • Stomach pain, burning, or aching 1-4 hours after eating?
  • Aches, pains, and swelling throughout the body?
  • Greasy or high-fat foods cause distress?
  • Inflammation in the intestinal lining of your stomach?

If you are experiencing any of these situations, then you might be experiencing the leaky gut syndrome. How about trying spore-based probiotics to dampen the effects of leaky gut.

Spore-Based Probiotics

The human body has many functions as there has been researched on how probiotics can help gut flora. With the usage of spore-based probiotics, what they are, and how they function with the GI (gastrointestinal) tract. The research shows how spore-based probiotics are more functional than the commonly used LAB (lactic acid bacteria) probiotic supplements and how spore-based probiotics may benefit and support the digestive system to make sure that it is functioning correctly. Anyone using spore-based probiotics will realize that it can aid the overall digestion and help promote the body to have a daily bowel regularity and function.

Spore Probiotics Help Support LAB

Many shelf-stable, spore-forming bacteria can help and improve the survival of LAB probiotic supplements. These spore probiotics can help with leaky gut symptoms that have affected the gut system as well as reducing the overgrowth of pathogenic bacteria that are within the intestines, which can often be the root cause for GI distress and digestive pathologies. The spore-based probiotics are known as Bacillus subtilis, Bacillus coagulans, and Bacillus clausii are some of the spore probiotics that can help the gut system and dampen the harsh symptoms that can do more harm than good.

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The spore Bacillus subtilis is a spore-based, non-pathogenic probiotic that has been recently gaining interest in many research studies and, surprisingly, in new supplement formulas. Studies have shown that Bacillus subtilis can withstand the harsh conditions of the GI tract, unlike Bifidobacterium and Lactobacilli, which both of these species are lactic acids and both of their effects have mixed results in scientific studies. Bacillus subtilis, it can help produce an extracellular matrix that can protect itself from stressful environments that it encounters. Studies have shown that when Bacillus subtilis and lactic acid bacteria are being cultivated together while also increasing the survivability and are considered to be a novel delivery technique.

There are even some more research studies showing that when LAB supplements are being co-administered with spore-based probiotics. The biodiversity of the microbiome increases as more probiotics are being delivered to the intestines, so that way the bacteria can propagate robustly so the gut system can function correctly.

Leaky Gut Syndrome and Spore-Based Probiotics

With spore-based probiotics, they can be part of dietary endotoxemia and can be correlated with a variety of preventable conditions that are chronic and non-communicable. These conditions can be anything from type 2 diabetes to chronic pain in the body. Researchers have found that with there are levels of endotoxins in the blood, they are classified as either leaky gut syndrome or intestinal permeability. These two conditions are similar since they affect the gut, due to the endothelial lining from the intestines and through years and years of eating poorly. The endothelial lining is a single thick cell layer that lines in the intestines. When someone eats poorly, it can cause a highly inflammatory response, and the mucosal lining will create gaps allowing endotoxins, allergens, bacterial pathogens to escape and travel through the bloodstream, thus resulting in endotoxemia.

A research study from the World Journal of Gastrointestinal Pathophysiology stated that healthy subjects were identified as having dietary endotoxemia. When this happens, there is an elevated level of endotoxins in the blood after consuming very high fat and high sugar meal that is highly common in Western society. What the study found was that participants received either rice flour or a multi-spore supplement for thirty days, while maintaining their regular diets and lifestyle. The results showed that participants that took the multi-spore supplements had a 42% decrease in post-prandial endotoxins and a significant reduction of pro-inflammatory cytokines. So by adding spore-based probiotics supplements orally, it can provide anyone an excellent adjunct to a healthy diet and lifestyle by reducing leaky gut syndromes in the body.

Spore-Based Probiotics Can Protect Against Pathogenic Bacteria

The beneficial properties from the Bacillus spores can produce a variety of antimicrobial and antifungal lipopeptides to help the body find the balance for the internal bacterial that’s inside the body. When spore-based probiotics help find a microbial balance in the gut, it can help reduce or even prevent an overgrowth of pathogenic bacteria that is in the small intestines that have been affected by SIBO. What is surprising is that spore-based probiotics are aggressively competitive than lactic acid bacteria. With spore-based probiotics being aggressively competitive, they can help keep foreign invaders at bay, while also giving the host a better opportunity to return to a homeostasis state more quickly. Studies from Cornell University have determined that Bacillus subtilis and Bacillus clausii spores can have intrinsic antibiotic-resistant genes as well as having non-toxin-producing genes to inhibit the cytotoxic effects of bacterial toxins that are in the body. Another study showed that Bacillus subtilis could maintain a favorable balance of the microflora in the GI tract effectively. Bacillus subtilis are helping the gut by producing beneficial properties and even producing a protective extracellular matrix to protect the good bacteria that is in the gut.

Conclusion

By providing the gut probiotics, especially spore-based probiotics can help dampen the effects of leaky gut syndrome and inflammation that can cause discomfort in the gut system. By consuming spore-based probiotics, the gut can benefit these probiotics since the spore probiotics can aggressively attack the bacterial pathogens that harm the gut. Spore-based probiotics can help the gut create good bacteria in the gut flora and even prevent the effects of the leaky gut so the body can be functional, including the gut. Some products, when combined with spore-based probiotics, can offer support to the gastrointestinal system while also providing metabolic support for the body.

The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.


References:

Cuentas, Ana Maria, et al. �The Effect of Bacillus Subtilis DE111 on the Daily Bowel Movement Profile for People with Occasional Gastrointestinal Irregularity.� Department of Science and Technology, Deerland Enzymes, Cobb International Blvd, 10 Nov. 2017.

Elshaghabee, Fouad M.F., et al. �Bacillus As Potential Probiotics: Status, Concerns, and Future Perspectives.� Frontiers, Frontiers, 24 July 2017, www.frontiersin.org/articles/10.3389/fmicb.2017.01490/full#h5.

Elshaghabee, Fouad M F, et al. �Bacillus As Potential Probiotics: Status, Concerns, and Future Perspectives.� Frontiers in Microbiology, Frontiers Media S.A., 10 Aug. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5554123/.

Khatri, Indu, et al. �Composite Genome Sequence of Bacillus Clausii, a Probiotic Commercially Available as Enterogermina �, and Insights into Its Probiotic Properties.” BMC Microbiology, BioMed Central, 1 Jan. 1989, bmcmicrobiol.biomedcentral.com/articles/10.1186/s12866-019-1680-7.

Kimelman, Hadar, and Moshe Shemesh. �Probiotic Bifunctionality of Bacillus Subtilis-Rescuing Lactic Acid Bacteria from Desiccation and Antagonizing Pathogenic Staphylococcus Aureus.� Microorganisms, MDPI, 29 Sept. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6843919/.

Knight, Chinyere A., et al. �The First Report of Antifungal Lipopeptide Production by a Bacillus Subtilis Subsp. Inaquosorum Strain.� Microbiological Research, Urban & Fischer, 2 Aug. 2018, www.sciencedirect.com/science/article/pii/S0944501318304609.

Kov�cs, �kos T. �Bacillus Subtilis.� DTU Research Database, Elsevier, 1 Jan. 1970, orbit.dtu.dk/en/publications/bacillus-subtilis.

McFarlin, Brian K, et al. �Oral Spore-Based Probiotic Supplementation Was Associated with Reduced Incidence of Post-Prandial Dietary Endotoxin, Triglycerides, and Disease Risk Biomarkers.� World Journal of Gastrointestinal Pathophysiology, Baishideng Publishing Group Inc, 15 Aug. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5561432/.

Team, DFH. �Balance Bacteria with Spore-Based Probiotics.� Designs for Health, 4 Feb. 2020, blog.designsforhealth.com/node/1196.

Yahav, Sagit, et al. �Encapsulation of Beneficial Probiotic Bacteria in Extracellular Matrix from Biofilm-Forming Bacillus Subtilis.� Artificial Cells, Nanomedicine, and Biotechnology, U.S. National Library of Medicine, 2018, www.ncbi.nlm.nih.gov/pubmed/29806505.


Modern Integrative Wellness- Esse Quam Videri

The University offers a wide variety of medical professions for functional and integrative medicine. Their goal is to inform individuals who want to make a difference in the functional medical fields with knowledgeable information that they can provide.

Amazing Probiotic And Prebiotic Function For Your Body

Amazing Probiotic And Prebiotic Function For Your Body

Do you feel:

  • Unpredictable abdominal swelling?
  • A sense of fullness during and after meals?
  • Decreased of gastrointestinal motility, constipation?
  • Increased gastrointestinal motility, diarrhea?
  • Unpredictable food reactions?

If you are experiencing any of these situations, then you might be experiencing some problems in your body and its entire systems, why not try to incorporate some prebiotics and probiotics into your system.

Probiotics and Prebiotics

With scientific research, media, and works of literature, finding information about how probiotics and prebiotics play a tremendous role in the gut and the digestive system. There has even been new and upcoming research that shows how prebiotics and probiotics can be beneficial for organs and body tissue that is outside the gastrointestinal tract.

fermented_food

When it comes to probiotics and prebiotics, they have a variety of functions that can help human health. Research shows that probiotics have a plethora of conditions that need these tiny microbes to benefit from. From improving IBS symptoms to inflammatory symptoms, probiotics can help patients that have chronic autoimmune diseases can have altering communications between their immune system and their brain. Research shows that when probiotics are being accompanied with fish oil, it can help pregnant women and infants by reducing the risk of any atopic diseases like eczema and food allergies.

Probiotics and Prebiotics Helping the Other Systems

There is even more research that probiotics in the Lactobacillus and the Bifidobacterium genus, can reduce fatty livers and improve the liver enzyme markers. This is important for anyone who is suffering from NAFLD (non-alcoholic fatty liver disease) or NASH (non-alcoholic steatohepatitis.) When a person has metabolic syndrome or is obese, there is a review study that shows that prebiotic fibers and certain strains of probiotics can improve the gastrointestinal microbiome diversity. Prebiotics can help improve insulin resistance and brown fat activation in patients that are obese and have metabolic syndrome parameters.

In a late 2019 review, it suggested that when a person intakes prebiotics and probiotics, it can help prevent urinary tract and respiratory tract infections as well as dampening their severity and their duration in the body. This is correlating with another article study as they found that probiotics can help with children who have asthma with its benefits. The studies found that when children received the Lactobacillus strain and have low IgE levels will have a lower asthma attack from the beneficial effects that probiotics can have on the immune system in the body.

Probiotics and Prebiotics Helping With Autism

With probiotics and prebiotics helping out the body with its many beneficial properties, so it is not surprising that it can help with ASD or Autism Spectrum Disorder in kids and adults. In a research study, it found that one of the most common non-neurological that manifests in ASD kids and adults is the negative symptoms of the GI tract like diarrhea and constipation. Multiple studies have shown and found that the GI tract in autistic people has a different intestinal microbiota than others. The study found that 37 participants with ASD were in an ABA (applied behavioral analysis) training and taking at least six grams of probiotics in their system. The results showed that the ASD symptoms and the participant’s GI score decreased more when they were introduced with probiotics.

A similar study reviewed that the role of prebiotics and probiotics played in the autism spectrum disorder showed that these two could help improve gastrointestinal symptoms but also when the biotics are combined with gluten. Casein-free diets can significantly reduce the autistic person’s anti-social behaviors. There is still more research being done about probiotics and prebiotics, even though the evidence is inconclusive.

With autism spectrum disorder being a complex developmental condition, that is typically characterized by deficit social and communicative behaviors and even repetitive behavior patterns. When it comes to the gut in an autistic person; however, the study reviewed showed that patients with ASD have different compositions in their gut microbiota. It shows that ASD patients will have derangements and GI severe symptoms in their gut microbiota, especially when the patient is administrated antibiotics. So by using probiotics and prebiotics can be a potential therapeutic option to alter the gut microbiota and its agents.

Conclusion

So all in all, probiotics and prebiotics can do a lot with the body and not just provide support to the gut. Probiotics and prebiotics can help the body lessen the effects of metabolic syndrome, non-alcoholic fatty liver, and much more. Whether it is taking these microbes in food form or supplement form, they can receive the benefits from these biotics. Some products are there to help support the gastrointestinal system and target amino acids that support the gut as well as providing metabolic support.

The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.


References:

Bustamante, Mariela, et al. �Probiotics and Prebiotics Potential for the Care of Skin, Female Urogenital Tract, and Respiratory Tract.� Folia Microbiologica, U.S. National Library of Medicine, 26 Nov. 2019, www.ncbi.nlm.nih.gov/pubmed/31773556.

Huang, Chian-Feng, et al. �Efficacy of Lactobacillus Administration in School-Age Children with Asthma: A Randomized, Placebo-Controlled Trial.� Nutrients, MDPI, 5 Nov. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6265750/.

Jurgelewicz, Michael. �New Review Demonstrates the Effects of Prebiotics and Probiotics for Obesity and Metabolic Syndrome.� Designs for Health, 4 Jan. 2019, blog.designsforhealth.com/node/914.

Jurgelewicz, Michael. �New Review Demonstrates the Role of Probiotics in Nonalcoholic Fatty Liver Disease.� Designs for Health, 8 Nov. 2019, blog.designsforhealth.com/node/1145.

Ng, Qin Xiang, et al. �A Systematic Review of the Role of Prebiotics and Probiotics in Autism Spectrum Disorders.� Medicina (Kaunas, Lithuania), MDPI, 10 May 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6571640/.

Niu, Manman, et al. �Characterization of Intestinal Microbiota and Probiotics Treatment in Children With Autism Spectrum Disorders in China.� Frontiers in Neurology, Frontiers Media S.A., 5 Nov. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6848227/.

Team, DFH. �Finding Intestinal Relief with Probiotics.� Designs for Health, 11 Oct. 2018, blog.designsforhealth.com/node/882.

Team, DFH. �Probiotics Value Beyond Digestive Health.� Designs for Health, 30 Jan. 2020, blog.designsforhealth.com/node/1194.


Modern Integrative Wellness- Esse Quam Videri

The University offers a wide variety of medical professions for functional and integrative medicine. Their goal is to inform individuals who want to make a difference in the functional medical fields with knowledgeable information that they can provide.

Yogurt Makes Aging Bones Stronger: Study

Yogurt Makes Aging Bones Stronger: Study

An Irish study that examined the relationship between dairy intake and bone density found that senior citizens who ate the most yogurt had denser hip bones than those who ate the least.

Researchers examined 1,057 women and 763 men who underwent a bone-mineral-density (BMD) assessment and 2,624 women and 1,290 men who had their physical function measured. All were older than 60 years of age.

Yogurt consumption information was gleaned from a questionnaire and categorized as never, two to three times per week, and more than one serving per day. Other factors that influence bone health were taken into consideration including daily intakes of other dairy products, meat, fish, smoking, alcohol, and other traditional risk factors that affect bone health.

After adjusting for all risk factors, each unit increase in yogurt consumption in women was associated with a 31 percent lower risk of osteopenia (a condition where old bone is reabsorbed into the body faster than it can make new bone) and a 39 percent lower risk of osteoporosis (weak, brittle bones).

In men, the risk of osteoporosis was 52 percent lower in those who ate the most yogurt.

“Yogurt is a rich source of different bone promoting nutrients,” said researcher Dr. Eamon Laird. “The data suggest that improving yogurt intakes could be a strategy for maintaining bone health.”

Other recent studies have found yogurt has some surprising health benefits. Scientists at the University of California, Los Angeles, found that good bacteria like the Lactobacillus strain found in yogurt battle inflammation and can slow, or even stop, the development of cancer. In addition, good bacteria reduced gene damage.

An analysis of 23 randomized studies at Vanderbilt University Medical Center found that using probiotics improved the symptoms of people with seasonal allergies. Researchers theorize probiotics change the composition of bacteria in the intestines in ways that modulate the body’s immune response and stop it from reacting to pollen and other allergens.

Gut Bacteria May Help Explain Benefits of Breastfeeding

Gut Bacteria May Help Explain Benefits of Breastfeeding

Breastfeeding has long been linked to a variety of health benefits in babies, and a new study suggests that bacteria transferred from mothers to their nursing infants might be at least partly responsible.

Researchers focused on what’s known as the microbiome, or all of the bacteria, viruses and fungi that live in and on the body. They tested 107 mother-baby pairs for organisms on women’s breasts and in their milk, and they also examined babies’ stool as a way of determining what types of organisms were in the infant gut microbiome.

While they found distinct types of bacteria in milk, breast tissue and infant stool, researchers also found infants’ gut microbial communities matched the bacteria in their mothers’ milk and on their mothers’ skin much more than it resembled samples from other women in the study.

That suggests each mother’s milk was a major contributor to her own infant’s gut microbiome.

“We were able to show that there are bacteria in milk and that these bacteria could be traced to bacteria in infant stools,” said senior study author Dr. Grace Aldrovandi, chief of the division of infectious diseases at Mattel Children’s Hospital at the University of California, Los Angeles.

“This supports the hypothesis that milk microbes are a mechanism by which breastfeeding provides benefit,” Aldrovandi said by email.

Pediatricians recommend that mothers exclusively breastfeed infants until at least 6 months of age because it is tied to reduced risk for babies of ear and respiratory infections, sudden infant death syndrome, allergies, childhood obesity and diabetes.

Mothers may benefit too, with longer periods of breastfeeding linked to lower risks of depression, bone deterioration and certain cancers.

Based on lab tests of bacteria found in milk, on skin and in stool in the current study, researchers estimated that babies who got at least 75 percent of their nutrition from breast milk during the first month of life received about 28 percent of their gut bacteria from their mother’s milk. These babies also got about 10 percent of their gut bacteria from mothers’ skin and 62 percent from sources researchers didn’t determine.

The more babies nursed, the more their gut bacterial community changed to resemble what was found in their mother’s milk.

And in babies who got more of their nutrition exclusively from breastfeeding, microbial communities were slightly more diverse overall and different microbes predominated compared to babies who breastfed less.

One limitation of the study is that researchers didn’t assess the origins of the breast milk bacteria or other bacterial communities from the mother that might have contributed to the infant gut microbiome, the authors note. Nor did they assess any effects on the babies’ health based on differences in their microbiomes.

Still, the results build on previous research suggesting that the infant gut microbiome is different for breast-fed and formula-fed babies, said Dr. Alexander Khoruts, a researcher at the University of Minnesota in Minneapolis who wasn’t involved in the study.

“We’ve always assumed that most of these microbes come from the mother,” Khoruts said by email. “They found that breastfeeding is the major source of microbial transfer during the early months of life, and I think the study provides supportive evidence for the current recommendations of exclusive breastfeeding for the first six months and continued breastfeeding to 12 months.”

Many factors can influence the infant gut microbiome, including breastfeeding, whether babies arrived by vaginal or surgical delivery and antibiotic use, noted Jose Clemente, a researcher in the genetics and genomic sciences at the Icahn School of Medicine at Mount Sinai in New York.

“The beneficial effects of breastfeeding are well known, and this study provides further evidence by demonstrating that probiotic bacteria found in breast milk can be transferred to the infant,” Clemente, who wasn’t involved in the study, said by email. “Every little bit helps, so even some amount of breast milk can be a source of beneficial bacteria for babies.”

Healthy Living 10 Best Natural Probiotic Foods

Healthy Living 10 Best Natural Probiotic Foods

 

Are you including enough probiotic-rich foods in your diet? Do you know that probiotics are not only essential for digestive health but for overall health?

In this article, we will learn all about probiotics and its benefits for overall health along with some best natural probiotic foods.

Let�s get started�

Probiotics:

Probiotics are the good bacteria (or friendly bacteria) that line your gut and help in the absorption of nutrients from the food and thus boost up your immune system.

Digestive disorders, candida, frequent attack of cold and flu, autoimmune disease, skin problems, etc. are some side effects we will experience due to lack of enough probiotics.

In this modern world, due to unhealthy agricultural practices (little or no probiotics in food) and the intake of antibiotics for every health problem (kill the existing good bacteria). So, we have to include more probiotic-rich foods in our diet.

Types of Probiotics:

There are many types of probiotics that offer�different types of beneficial bacteria to help for the proper functioning of the body. Here are the 7 types of probiotics.

  • Lactobacillus Acidophilus
  • Lactobacillus Reuteri
  • Lactobacillus Bulgaricus
  • Streptococcus Thermophilus
  • Bifidobacterium Bifidum
  • Saccharomyces Boulardii
  • Bacillus Subtilis

Health Benefits of Probiotics:

Most people think that probiotics are essential for proper functioning of gut but there are unaware of other health benefits of consuming probiotic � rich foods. Here are some health benefits explained.

  • It improves digestion by restoring the natural balance of the gut bacteria and aids in getting rid of constipation or diarrhea and other digestive problems.
  • It strengthens your immune system and thus reduces the recurrence of cold, flu and other respiratory problems.
  • It is proven to be beneficial for treating candida yeast infection by killing the yeast fungus causing infection and also helps to reset the system for proper functioning.
  • It aids in weight loss by reducing the cholesterol levels.
  • It improves eczema and psoriasis to make your skin healthy and free from allergies and infections.
  • It reduces the abdominal bloating and flatulence (stomach gas) that caused by irritable bowel syndrome (IBS).
  • It increases the energy levels from the�production of vitamin B12. This beneficial bacteria helps to reduce the depression, promotes heart health, boost up your brain and body.
  • It effectively heals the leaky gut and also clears inflammatory bowel disease.
  • In some study, it is started that intake of probiotics will alter the mood, stress, anxiety and pain sensitivity.

After knowing about its health benefits, hope we�ll definitely consume the probiotic foods in your diet for grabbing these benefits.

Natural Probiotic � Rich Foods:

Here are the natural probiotic rich foods that have to be included in your diet to enjoy many health and skin benefits. Have a look at these foods.

1. Kefir:

Kefir (means � feeling good) is a fermented dairy product prepared with a unique combination of milk (cow�s or goat) and fermented kefir grains. It has a�tart flavor and slightly acid that has 10 � 34 strains of probiotics.

Kefir is fermented with more bacteria and yeast, which in turn makes it as a best natural product with a�rich content of probiotics. Enjoy kefir (prefer on an empty stomach) or add it to smoothie or cereal instead of milk.

You can also find coconut kefir that made by fermenting the juice of young coconuts with kefir grains. It is a diary free option that contains several strains of probiotics. You can drink it by adding a little of stevia, water, and lemon juice to enhance its favor.

Note: Intestinal cramping and constipation will be experienced when starting the intake of kefir. So, begin with 1/8 cup and gradually increase it to 1 � 2 cups of kefir per day. But it is suggested to take a break of one day after completing each week.

2. Yogurt:

Yogurt with live and active cultures is an excellent source of probiotics. Regular intake of yogurt will help for proper digestion and thereby promotes a healthy balance of microbes in the digestive system.

But be sure while choosing probiotic yogurt that it should be free from high fructose corn syrup and artificial flavors or sweeteners. Prefer only plain yogurt (or Greek yogurt) and add some fresh fruits in it while consuming.

3. Sauerkraut:

Sauerkraut is made from fermented cabbage and other vegetables. It is high in organic acids and thus makes the food to taste sour. It has a�variety of probiotics strains that supports the growth of good bacteria and improves the gut flora.

Do you know that intake of 2 ounces of homemade sauerkraut has more amount of probiotics rather than a bottle of 100 probiotic capsules? It is used as a�condiment in raw form without heating or cooking it. Avoid usage of excess amounts, as it causes harm for thyroid functioning.

4. Miso:

Miso is a traditional spice in Japan that used in many traditional foods. It is made by fermenting soybean, brown rice or barley with koji (fungus). This fermentation process takes from few days to few years to complete.

You can use miso to make soups, spread it on crackers or on toast or on freshly cooked corn, stews, use it instead of butter and other cooked dishes. You should use miso in moderation due to its high salt content.

5. Kimchi:

Kimchi is a cultured vegetable made from fermented cabbage and other vegetables (fermented with bacteria). It is a popular side dish in Korea and is served with steamed rice. It is spicy and used as a condiment that added to sandwiches, soups, and stir-fried dishes. Also, remember that not to overcook it, as it may lose the nutrients.

6. Tempeh:

Tempeh is made from fermented cooked soybeans that can be used as a replacement for meat in vegetarian meals. This fermentation process will turn the tempeh into a meaty loaf.

You can use steamed, baked or saut�ed and add it to your burgers, sandwiches, salads, stir fries, etc.

7. Kombucha:

Kombucha will help to restore the gut�s ecosystem and it can be prepared from starter bacteria and yeast. It has rich content of vitamins, enzymes, and organic acids that aids in proper digestion, promotes detoxification, treats arthritis, fights depression, boosts immunity and more.

You can drink 3 � 5 ounces of kombucha tea daily but over intake can result in upset stomach, nausea, yeast infections and allergic reactions.

Note: It is not recommended for the people who suffer from weakened immune system or children less than 5 years of age.

8. Sour Pickles:

Sour pickles which are naturally fermented are the excellent source of dairy free probiotics. You can go through this process to make your own sour pickle.

  • Take some pickling cucumbers and soak it in ice water for 30 minutes to clear the dirt.
  • Place it in a quart jar along with few garlic cloves, black peppercorns and a sprig of dill.
  • Now fill this jar with enough brine (salt water) till it covers the cucumbers.
  • Cover it with a cloth and let it sit aside for at least 3 days.
  • When the cucumbers soured properly then refrigerate the jar and check it daily to ensure that cucumbers remain submerged in brine.
  • Enjoy 1 � 2 ounces of cultured vegetables or sour pickles with each meal.

Note:

  • Also, use other vegetables like carrots, cabbage leaves, beets, green onions, bell peppers, broccoli, garlic, kale, etc. instead of cucumber.
  • Remember that sour pickles brined in vinegar don�t offer probiotic benefits.

9. Natto:

Natto is a fermented soybean product that has a�bacterial strain called bacillus subtilis, which helps for boosting your immune system. It is a Japanese dish that is mixed with rice or served with breakfast. It has rich of protein, vitamin K2, and probiotics that are essential for osteoporosis, digestive tract, and cardiovascular health.

10. Olives:

Brine-cured olives have the best source of probiotics why because the brine allows the probiotic cultures to thrive into it. Just like salted gherkin pickles, you have to select organic products and snack on that type of olives or add it to your pizza or salad.

Note: Check that your olives should not contain sodium benzoate.

Other Probiotic Foods:

Other probiotics foods that have to be included in your diet are listed below.

  • Traditional buttermilk (liquid left after making butter). You can also take milk that cultured with lactic acid bacteria.
  • Cheese that has live and active cultures (like raw, mozzarella, cottage cheese, Gouda, cheddar, etc.)
  • Micro-algae are an ocean�s super food that acts as prebiotic foods (which feeds and nourish the probiotics in the internal flora). Add it to your morning smoothies.
  • Sourdough Bread has lactobacillus that provides probiotics and makes you feel full for a longer time.
  • Include prebiotics like bananas, asparagus, legumes, oatmeal, honey, red wine, artichokes, maple syrup, etc. in your diet either alone or with probiotics foods.
  • Kvass is a traditional beverage in Eastern Europe that made by fermenting barley or rye. It has a�mild sour flavor that helps for blood and liver cleansing.
  • Apple cider vinegar (ACV) has probiotics. Drink ACV or use it as a salad dressing.
  • Soy milk products contain probiotics naturally.
  • Ginger ale, kombucha tea, water kefir soda, etc. will have enough of probiotics.
  • Dark chocolates help to maintain proper pH of the digestive tract and thereby provide probiotics.
  • As a last option, you can take probiotic supplements in capsules, powder, tablet or liquid forms. But be sure to consult your doctor before taking these supplements.

Include these probiotic-rich foods in your diet. What is your favorite probiotic food? Did you experience health benefits from taking probiotics? Share it with us in the below comments box.

 

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How Pre- and Probiotics Can Boost Your Health

How Pre- and Probiotics Can Boost Your Health

Created by the Academy of Nutrition and Dietetics, National Nutrition Month® is celebrated annually every March to help everyone make more informed food choices and develop healthier eating habits for improved well-being.

With many recent studies focusing on the benefits of a diet that includes probiotics, also known as “good” bacteria, and prebiotics, which act as food for probiotics and promotes their growth, here we round up some of ways that boosting levels of good bacteria could improve various conditions and overall health.

Reduce social anxiety

A 2015 study of 700 students participants found that eating fermented foods, a good source of probiotics, is associated with reduced symptoms of social anxiety.

The study, published in Psychiatry Research, also found that the link between fermented foods and reduced social anxiety was strongest among those who already rated high in neuroticism.

The findings came after an earlier study published in The Lancet Psychiatry stated that an increasing amount of evidence suggests an important relationship between the quality of diet and mental health.

Improve sleep, protect against stress

A study published just last month found that prebiotics, can help improve sleep and protect against the negative effects of stress.

The team of researchers fed 3-week-old male rats a diet of either standard chow or chow that included prebiotics, and found that those on the prebiotic diet spent more time in non-rapid-eye-movement (NREM) sleep, which is restful and restorative, than those on the non-prebiotic diet.

Rats who were on the prebiotic diet also spent more time in rapid-eye-movement (REM) sleep after being exposed to a stressor, with REM sleep is believed to be critical for promoting recovery from stress.

Previous research has also shown that stress can reduce healthy diversity of gut bacteria, but the rats on the prebiotic diet maintained a healthy and diverse gut microbiota even after exposure to stress.

Reduce obesity

A 2015 study confirmed a link between balanced intestinal flora and weight loss.

The study, published in the journal Obesity, showed that while following a four-week high-fat diet the men who drank a probiotic milkshake containing VSL3, a probiotic with multiple strains of bacteria including Lactobacillus acidophilus and Bifidobacterium longum, put on less weight than others following the diet who drank a placebo milkshake.

The researchers think that probiotics could have changed gut bacteria in a way that resulted in less body fat accumulation, and that the probiotics could have reduced fat absorption.

Reduce risk of allergies

Prebiotics have been shown in various studies to help reduce the risk of allergies.

A French study using mice found that those who received prebiotics had a lower risk of developing a wheat allergy thanks to the prebiotics improving the immune system’s tolerance to allergens, while a US study by the University of Chicago also found that in infants who had trouble tolerating cow’s milk, a new probiotic not only got rid of the allergy, but also changed the composition of their gut bacteria significantly.

A separate study also from the University of Chicago, found that supplementing rodents with probiotics containing the bacterium Clostridia later in life could reverse a peanut allergy.