The gut microbiome consists of microorganisms such as bacteria, viruses, and fungi that live in the digestive tract. The microbiome can affect body functions such as digestion, metabolism, and regulating the immune system. But your gut microbiome isn't always good. If your microbiome is out of balance between healthy and unhealthy microorganisms, probiotics can help reintroduce healthy microbes to your body.
Probiotics are live microorganisms that can be consumed through food or supplements. Some studies have shown that probiotics may have antioxidant-like effects that help reduce inflammation in the body and increase bacterial diversity in the gut microbiome.
Most probiotic foods are fermented because live microorganisms are introduced during fermentation. However, not all fermented foods contain probiotics. Heating foods after they have fermented (e.g. sourdough bread, often tempeh or miso) destroys beneficial microorganisms. Yogurt, on the other hand, maintains live microorganisms added during fermentation.
More research is emerging on probiotics as functional foods, and more types of probiotic foods are being invented, such as new prebiotics and probiotic sodas. Researchers are also exploring different ways to better preserve probiotics in foods that do not contain them and to make probiotics more resistant to heat.
iprogressman/Getty Images
Kefir is a fermented milk drink that contains many probiotics. It is a product made by mixing milk with fermented kefir grains cultured with yeast and lactic acid bacteria. Culture is a laboratory method that provides microorganisms with the time, space, and food they need to grow. During the fermentation process, bacteria and yeast, which act as probiotics, are mixed.
Kefir can be described as a type of tangy, drinkable yogurt. It can be consumed alone or added to smoothies. They are also a good source of protein and calcium and are often fortified with vitamin D. Due to the way it is processed, it typically has a very low lactose content, so most people with lactose intolerance can tolerate kefir.
kool99/Getty Images
Kimchi, one of the most popular foods in Korea, has recently gained ground in the United States as people become more interested in probiotics. It is a seasoning made by fermenting vegetables. Commonly these include cabbage, radishes, cucumbers and onions. In particular, it contains a lot of lactic acid bacteria, a type of probiotic. Kimchi ranges in flavor from mild to spicy.
Studies have shown that fermented kimchi helps reduce concentrations of potentially harmful gut bacteria and promotes healthy blood sugar, blood pressure, and cholesterol levels.
In addition to being a good source of probiotics, kimchi is also rich in fiber, another key nutrient for gut health. Fiber also supports healthy cholesterol levels and blood sugar, further complementing kimchi's health benefits.
Sheila Alonso / Getty Images
Kombucha is a carbonated fermented beverage made from tea, sugar, yeast, and bacteria. It is often fermented with fruit to add flavor. Because active yeast transforms the sugar during fermentation, it contains very little alcohol.
The many health benefits of kombucha have been proven through research, but more research is needed. One study found that certain types of kombucha may have health benefits thanks to probiotics, vitamins, and antioxidants, but they are not well regulated. Pregnant women and people with weakened immune systems should exercise caution and consult their healthcare provider before consuming.
Kinga Krzeminska/Getty Images
Sauerkraut is a traditional Chinese food that is also popular in many parts of Europe and the United States. It is somewhat similar to kimchi, except that the only vegetable included is cabbage. Cabbage is fermented by lactic acid bacteria, which act as probiotics. One study found that sauerkraut retained most of its beneficial bacteria throughout the fermentation process and packaging, making it an excellent probiotic food.
You might think of sauerkraut only as a hot dog topping, but it also goes well on burgers, sandwiches, and salads. You can also add it to a charcuterie board or top it with mashed potatoes.
Westend61/Getty Images
One of the most common food sources of probiotics is yogurt. It is a fermented milk product similar to kefir. It is made by heating milk, adding bacteria, and fermenting it for several hours. Note how the heating works. before The probiotics are not cooked because bacteria are added.
Most yogurt containers will list the probiotics they contain, so you can identify the specific strains added during the fermentation process. Lactobacillus and Bifidobacterium This is the most common species.
Yogurt, especially Greek or Icelandic skyr yogurt, is also a good source of protein. It also contains calcium and vitamin D.
Yogurt can be enjoyed on its own, added to smoothies, or made into a parfait with fruit and granola.
To make consuming more probiotics a priority, check the labels on probiotic foods to see if they contain live, active cultures. The label lists the cultures it contains so you can be sure it hasn't been cooked or destroyed during processing.
Store probiotic foods as recommended by the manufacturer. This often means refrigerating to keep microorganisms alive and the product from spoiling. Heating probiotics to high temperatures generally kills them.
Here are some tips for consuming more probiotics:
- Add yogurt or kefir to your smoothie
- Make mocktails using kombucha or other probiotic drinks
- Add kimchi or sauerkraut to sandwiches and burgers.
- Make salad dressings and marinades using Greek yogurt
- Oatmeal or pancakes with yogurt and berries
Our current research suggests that probiotics, especially the most common Lactobacillus and Bifidobacterium The species is generally safe for consumption by most people.
Researchers found that mild gastrointestinal (GI) symptoms, such as gas, were the main side effects. Introducing probiotics slowly gives your body time to adjust and reduce the risk of unpleasant digestive symptoms.
Probiotics can cause serious infections, but these are rare. Some products contain strains other than those listed, which may cause harmful effects. Premature infants and people with serious illnesses or weakened immune systems are at the highest risk of side effects from probiotics.
Probiotics can help support digestive, immune, and mental health by increasing the diversity of your gut microbiome. Bacteria are introduced during the fermentation process and are present in fermented foods such as kimchi, kombucha, kefir, yogurt, and sauerkraut.
To get more probiotics, try adding kefir or yogurt to your breakfast smoothie and kimchi or sauerkraut to your lunchtime sandwich.