When it comes to supporting the functions of your body, the intestine is really a central. When it is optimal, your digestive system has been linked to a sunnier humor, Sleeping deeper, stronger immunity and, without surprise, more bathroom habits on the point.
To enter this optimal area, you must support your intestinal microbiome, which is the ecosystem of microbes living in your intestines. The microbiome includes more than a thousand species of bacteria, with beneficial and harmful types trying to assert domination. Encourageing the right ones while minimizing the wrong type is a continuous effort, and for that, some people turn to probiotic supplements, as they promise to strengthen the number of useful bacteria – essentially passing harmful. But there is a catch.
“Despite the number of options for probiotic supplements currently available, we still do not know if they work to do what they claim,” explains Ashkan Farhadi, MD, gastroenterologist at the Memorialcare Orange Coast Medical Center in Fountain Valley, California. “This does not mean that you should avoid them completely, especially if you take these supplements and that they seem to help you in one way or another. But keep in mind that there are much stronger evidence on how food sources of probiotics can support your health, especially because they offer vitamins, minerals, fibers and other nutrients.”
Although Dr. Farhadi does not see probiotic supplements as harmful, he tends to recommend them only in specific circumstances – for example, if you have taken antibiotics and you have to repopulate your intestine quickly – and prefers a food approach adjusted for most people who seek to support their microbiome. Here are seven food options rich in probiotics to consider for your next grocery race.
1. Yogurt with honey
“The yogurt is rich in Lactobacillus And BifidobacteriumWho are the main colonizers of bacteria beneficial to our intestinal microbiome, “explains Adrian Hernandez, RDN, a dietitisier-nutritionist registered in gastrointestinal and autoimmune problems in Aeh Nutrition in Washington, DC.” It also contains high quantities of calcium, phosphorus, vitamin B12 and B2. “.
Probiotic boost comes from the fermentation process, which creates living cultures of these bacteria. Look for unpasteurized products because heat can kill these good bugs. One way to help bacteria survive in the intestine is to add a little honey, note the researchers.
2. Kefir
Although kefir is sometimes called “oral yogurt”, this fermented dairy drink is actually made with a different fermentation approach. Kéfir’s “grains” are colonies of bacteria and yeasts that transform lactose (sugar into the milk) into lactic acid, giving the drink a characteristic sour flavor and a slightly sparkling texture.
This process produces a wide variety of beneficial bacteria, often with dozens of bacterial strains, explains Adiana Castro, RDN, specialist in intestinal health and owner of compass in New York. “Kefir is really a probiotic power station that can overcome your intestine,” she said.
3. Sauerkroure raw
Another fermented option that combines fibers and probiotics is sauerkraut – but buy carefully, explains Hernandez. Similar to yogurt, pasteurization can kill good bacteria, so if you are looking for probiotics, look in refrigerated cases for sauerkraut which has not been treated in this way, rather than in the canned food section.
A study comparing cabbage with raw cabbage – its main ingredient – revealed that fermentation made a huge difference to support intestinal health. The sauerkraut not only proposed probiotics, but it also contained metabolites that helped protect intestinal cells from inflammation, while cabbage alone does not have one.
4. Kimchi
There are many varieties of Kimchi, which is a Korean accompanying dish based on fermented vegetables, such as cabbage, radishes and carrots. Many manufacturers include spice, ginger, garlic, salt and fish sauce to give food a distinctive taste.
“Kimchi has a strong punch with flavor and is loaded with vitamins A, B and C, as well as many strains of bacteria,” explains Castro.
“In addition, this can help you integrate more plant foods into your diet.”
In general, Castro recommends aiming at least 30 different types of plants – fruits, vegetables, nuts, seeds and whole grains – in a weekly diet. Choosing a Kimchi product containing many vegetables can eliminate your list.
5. Miso
A fermented soy paste which is often used for a simple soup, miso is not only rich in probiotics, but also contains many minerals such as zinc, copper, magnesium and selenium, explains Hernandez.
“Another fun fact about Miso is that the main tension of the fungi, called Aspergillus Oryzaehas been linked to potential improvements in digestive problems such as inflammatory intestine diseases, “he said.
6. Steel carved oats
Although probiotics are important to include in a diet, these beneficial bacteria work even better when supported by certain foods that help them prosper. It’s true: bacteria in your intestine also have food preferences. These options are called prebiotics, and they are in a number of foods such as onions, leeks, garlic, spinach, bananas and blueberries. Consider them as snacks for your beneficial bacteria.
A good way to strengthen your prebiotic consumption is with regular or steel oats – not the instant or sweet type, but the old -fashioned type – because they also offer other health benefits, explains Farhadi. In particular, oats have been linked to a better number of cholesterol, as well as better intestinal health.
7. Unpacled apples
If you are looking to add another prebiotic and get more plant foods to your weekly mixture, consider the humble apple. Just make sure you don’t peel it before you eat, because it is in the skin that all the good pre-residents.
As a bonus, the skin also contains fibers, which is a huge boon for intestinal health, explains Ashley Baumohl, MPH, RD, dietitian recorded in the gastroenterology division at Lenox Hill hospital in New York. “Prebiotic fibers are extremely important to support the growth of beneficial bacteria in the intestine,” she said. Bacteria in the intestine use these fibers to produce immuno-boosting by-products, including short chain fatty acids, she says.
You can also get vitamins and minerals from apples, which also contribute to a healthy intestinal microbiome, explains Baumohl.
The point to take away
Probiotics are beneficial bacteria that live in your intestine and help digestive function, offering many advantages to your physical and mental health.
Probiotic foods not only provide bacteria beneficial for the intestine, but they also contain a variety of vitamins, minerals and other nutrients that you will probably not get in a probiotic supplement.
Consider adding foods rich in prebiotics, which is the “favorite foods” for your beneficial bacteria.
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