ClickCease
+1-915-850-0900 spinedoctors@gmail.com
Select Page
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.

 

Call Today!

The Best Way to Cure An Upset Stomach

The Best Way to Cure An Upset Stomach

A stomach ache can strike for all kinds of reasons, from contaminated food to chronic disease. It passes, sure, but the pain, headache, diarrhea, vomiting and other classic symptoms of stomach flu ensure a crummy couple of days

It can be tough to know what to put in your body when you’re dealing with an upset stomach, but there are a few surefire foods. Ginger, scientifically, is a good place to start. �Ginger and also turmeric, which is a member of the ginger family, seem to be anti-inflammatory,� says Dr. Emeran Mayer, a professor of digestive diseases at UCLA. Both ginger and turmeric are roots, he says, and may have developed special antibacterial properties in order to withstand contamination from microorganisms in soil. Skip the sugary commercial ginger ales, which contain little real ginger, and sip water infused with ginger or turmeric instead, he advises.

You won�t want to eat in the throes of vomiting, but starting to sip water and other beverages right away is a good idea, says Dr. Joseph Murray, a gastroenterologist at Mayo Clinic. Because you�re getting rid of essential vitamins and nutrients with every trip to the bathroom, it�s important to replenish your body�s electrolytes�namely salt, but also potassium and glucose (sugar), he says. If the word �electrolytes� makes you think of Gatorade, you�re not far off. But Gatorade and other sports drinks may not contain enough salt to replenish your depleted stores. �Diluted tomato juice is pretty good, mostly because it�s salty,� Murray says.

Related

Once you�ve stopped vomiting and your stomach feels a bit better, you will want to eat. But don’t sit down for a big meal; nibble food throughout the day instead, Murray explains.

Research from Penn State University�s Hershey Medical Center recommends what every parent knows as the BRAT foods: bananas, white rice, applesauce and toast. Eating only these four foods may be too restrictive (and could lead to malnourishment, especially among kids). But foods like these are good choices, because the harder your inflamed stomach has to work to digest something, the more likely it is to act up, Murray says. Foods that are easy for the body to break down�simple, minimally seasoned carbohydrates like saltine crackers, as opposed to hardier fare like whole grains and leafy greens�are less likely to trigger stabs of pain or a dash to the toilet.

There are plenty of foods you should avoid. Pass on dairy foods, because an upset stomach is likely to have problems digesting and absorbing lactose, Murray explains. �Even in the days or weeks after you�ve recovered, you may experience a temporary bout of lactose intolerance while your gut recovers,� he says. Also, skip high-fat foods (like nuts, oils and avocado), spicy dishes, alcohol and coffee, which may all aggravate a recovering stomach, says Dr. Joel Mason, a gastroenterologist and professor of medicine and nutrition at Tufts University.

What about probiotics? While Mason and other experts say there�s promising research on probiotics for relief of gut-related conditions, there�s still not good evidence to support swallowing probiotic-rich foods to cure a stomach ache. One problem with probiotics is that the micro-organic makeup of your gut is different from everyone else�s. �There are also hundreds of probiotic strains, and the effect each has may be determined by your [gut�s] microbiome composition,� UCLA�s Mayer explains. �In the future, we may be able to map your microbiome simply and inexpensively, and make appropriate probiotic recommendations.� But we�re just not there yet.

Another issue is that nearly all the research linking probiotics to relief of gut-related issues has looked at freeze-dried probiotics in capsules or tablets, Mason says. �Eating yogurt or Kefir or other probiotic foods to relieve symptoms may be effective, but that hasn�t yet been shown.�

While probiotic supplements are likely safe for most people, Mason says ingesting probiotics could in some cases be risky. �When you consume a probiotic, you�re consuming billions of bacterial or fungal spores,� he explains. In �the vast majority of instances,� that won�t hurt you. �But if you have an impaired immune system, there�s pretty good documentation that ingesting these organisms can set off very serious infections�even life-threatening infections,� he explains.

If you want to roll the dice with probiotics, you�re best off sticking to those found in traditional food sources like sauerkraut, kefir, and kombucha. �Eat those three, and you�ll get a wide range of probiotics,� Mayer says. There may not be strong evidence yet to show they can relieve an achy stomach, “but they�re what I would give to my own family,� he says.

Call Today!