The ancient saying “food is medicine” is increasingly becoming a mantra in modern culture. More people understand that good health is best managed through conscious healthy food consumption.
Many diseases are triggered or aggravated by unhealthy food habits, so maintaining a healthy gut microbiome is crucial. It can be an active weapon against disease – or a direct contributor. It helps in reducing inflammation and risks for diseases, both trivial and serious. Gut health also helps in burning fat and reducing insulin resistance.
Knowing how to maintain a healthy gut microbiome, understanding how it works, and what suits you is vital.
What Are Probiotics?
“Pro” (for) “biotic” (life) means something that promotes healthful living in your body. Probiotics are live, good bacteria that live in the digestive tract.
Most bacteria are associated with disease, but probiotics help the body absorb vital nutrients, strengthen immunity, and stave off infections. These vast colonies of gut microbiota perform significant health functions.
How Do They Work?
Different strains of probiotics perform different functions. They help balance good and bad gut microbiota to keep your body working naturally and efficiently.
Some health benefits:
- Appetite control
- Weight management
- Bad bacteria, fungi, and yeast are balanced out
- Enhanced immune system
- Enhanced energy
- Healthy skin
- Improved digestion
- Prevention of diarrhea and constipation
- Protection against colds, flu, infections
- Reduced symptoms of irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and leaky gut
Health Benefits of Different Probiotic Strains
Benefits come from several main groups of probiotics:
Lactobacillus: The most common probiotic found in yogurt and fermented foods.
- Lactobacillus Acidophilus alleviates gas and bloating, boosts lactose tolerance, reduces E. coli bacteria, lowers cholesterol, and aids in production of vitamin K.
- Lactobacillus Brevis withstands GI (gastrointestinal) tract stresses, and boosts cellular strength, health, and immunity.
- Lactobacillus Bulgaricus fights harmful bacteria, protects against too much acid in the stomach, neutralizes toxins, and produces natural antibiotics.
- Lactobacillus Casei boosts immunity, controls H. pylori, and aids immunity.
- Lactobacillus Rhamnosus maintains bacterial balance, promotes healthy skin, fights urinary tract and respiratory infections, maintains stress balance, and withstands GI tract stress.
Bifidobacterium: Contained in some dairy products.
- Bifidobacterium Breve supports healthy gut bacteria and eliminates harmful bacteria.
- Bifidobacterium Bifidum is suitable for infants. Supports vitamin functions, inhibits harmful bacteria, boosts the immune system, and prevents diarrhea.
- Bacillus Coagulans is a heat-resistant, endospore probiotic that improves nutrient absorption and reduces inflammation and arthritic symptoms.
- Bifidobacterium Infantis alleviates symptoms of diarrhea, constipation, and other IBS conditions.
- Bifidobacterium Longum aids liver function, reduces inflammation, and eliminates lead and other toxic metals.
- Bacillus Subtilis is a heat-resistant, endospore probiotic that promotes strong immunity, supports gut-associated lymphoid tissue (GALT), and suppresses the growth of salmonella and other pathogens.
Saccharomyces Boulardii: Probiotic yeast strain restores natural intestinal flora and improves intestinal cell growth. Effective for IBS diseases like Crohn’s.
Conditions Helped by Probiotics
Some of the common infections, gastrointestinal issues, and gut conditions that are helped by probiotics include the following:
- Antibiotic-related diarrhea
- Bladder cancer recurrence
- Crohn’s disease
- Digestive tract infections
- pylori (which can cause ulcers)
- Infectious diarrhea
- Inflammatory bowel disease
- Irritable bowel syndrome
- Ulcerative colitis
- Urinary tract infections (UTIs)
- Vaginal infections
Protection in other areas can include:
- Allergies and colds
- Eczema and other skin conditions
- Oral health
- Urinary health
- Vaginal health
Foods Containing Probiotics
Dark chocolate: Certain brands of chocolate contain added probiotics measured by the number of CFUs (colony forming units), which are live, active microorganisms.
Cultured soy milk or soy yogurt: These are non-dairy alternatives with live active cultures.
Kefir: This is a 99-percent lactose-free yogurt drink which contains multiple live active cultures.
Kimchi: This Korean vegetable mix contains lactic acid from the lacto-fermentation process.
Kombucha tea: This naturally carbonated drink has bacteria and yeast that ferment the drink and create the probiotics.
Beet kvass: This Russian drink is made with fermented beets, and the fermentation creates probiotics and antioxidants. It also offers natural electrolytes, making it more hydrating than water.
Lassi: This is a sweet or salty Indian smoothie made of yogurt, water, and spices. Fruit can also be added to offer a different taste.
Miso paste: This Japanese seasoning is made from fermented soybeans and salt, barley, rice, or other ingredients.
Refrigerated pickles: These fermented cucumbers have natural lactic acid and live, active cultures of good bacteria. Stay away from pickles made with vinegar, because the vinegar prevents the friendly bacteria from developing.
Sauerkraut: This German dish has naturally occurring live cultures, because it’s made from fermenting cabbage with lactic acid bacteria.
Sourdough bread: This delicious bread is made with a lactic acid starter that contains strains of lactobacillus, offering plenty of probiotic benefits.
Tempeh: This is an Indonesian cake of fermented soybeans or grains, similar to tofu. It’s high in probiotics, proteins, vitamins, and minerals.
Yogurt: Probiotic yogurt carries the phrase “live active cultures” on the label.
Prebiotics, Probiotics, and Fermented Foods
Prebiotics are gut bacteria that feed and fuel gut microbiota. Prebiotics contain bacteria-friendly dietary fiber and nutrients, and they release metabolic by-products (short-chain fatty acids) that help maintain good health and prevent disease.
Probiotics are “good” bacteria that promote gut health. Probiotic foods must contain the right types and recommended amounts of good bacteria.
Fermented foods are chemically impacted by bacteria and yeast to produce metabolic by-products such as alcohol, carbon dioxide, and acetic acid.
A variety of natural whole foods contain prebiotics and probiotics produced by fermentation that promotes gut health. As long as probiotics enter your diet daily in some manner, you should have a healthy, high-performing hut and great health.
Who Can Help Me With My Digestive Issues?
If you suffer from digestive problems or discomfort, the skilled gastroenterologists at Carlisle Digestive Disease Associates can help. Our board-certified and fellowship-trained physicians have served this area since 1990.
For preventive screenings or treatment for acute or chronic GI conditions, call our Carlisle, Pennsylvania, office at (717) 245-2228 or request an appointment by using this simple online form today.