Probiotics are live bacteria and yeasts that are good for you, especially your digestive system. We usually think of these as germs that cause diseases. But your body is full of bacteria, both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy.
How Do They Work?
Researchers are trying to figure out exactly how probiotics work. Some of the ways they may keep you healthy:
- When you lose “good” bacteria in your body, for example after you take antibiotics, probiotics can help replace them.
- They can help balance your “good” and “bad” bacteria to keep your body working the way it should.
Types of Probiotics
Many types of bacteria are classified as probiotics. They all have different benefits, but most come from two groups.
Lactobacillus. This may be the most common probiotic. It’s the one you’ll find in yogurt and other fermented foods. Different strains can help with diarrhea and may help people who can’t digest lactose, the sugar in milk.
Bifidobacterium. You can find it in some dairy products. It may help ease the symptoms of irritable bowel syndrome (IBS) and some other conditions.
Saccharomyces boulardii is a yeast found in probiotics. It appears to help fight diarrhea and other digestive problems. Here’s what to look for when choosing the best probiotic for women and men.
What Do They Do?
Among other things, probiotics help send food through your gut by affecting nerves that control gut movement. Researchers are still trying to figure out which are best for certain health problems. Some common conditions they treat are:
- Irritable bowel syndrome
- Inflammatory bowel disease (IBD)
- Infectious diarrhea (caused by viruses, bacteria, or parasites)
- Diarrhea caused by antibiotics
There is also some research that shows they’re useful for problems in other parts of your body. For example, some people say they have helped with:
- Skin conditions, like eczema
- Urinary and vaginal health
- Preventing allergies and colds
- Oral health
Consuming probiotics in supplement form is one popular way to get them, but you can also get them from fermented foods.
Here is a list of probiotic foods that are super healthy.
1. Yogurt
Yogourt is one of the best sources of probiotics. It’s made from milk fermented by probiotics, mainly lactic acid bacteria and bifidobacteria.
Health benefits associated with eating yogurt includes:
- improved bone, heart, and gastrointestinal health
- reduced risk of diabetes
- reduced risk of breast and colon cancer
- improved weight management
Additionally, yogurt may be suitable for people with lactose intolerance. This is because the bacteria turn some of the lactose into lactic acid, which is also what gives yogurt its sour taste.
But keep in mind that not all yogurt contains live probiotics. Processing can sometimes kill the live bacteria. For this reason, make sure to choose yogurt with active or live cultures.
Also, be on the lookout for high amounts of added sugar, even if it’s labeled “low fat” or “fat-free.”
2. Kefir
Kefir is a fermented probiotic milk drink. It’s made by adding kefir grains to cow’s or goat’s milk.
The word “kefir” is thought to come from the Turkish word “keyif” which means feeling good after eating.
Indeed, kefir has been linked to various health benefits.
It may improve bone health, help with digestive problems, and protect against infections. Kefir may also be a good option for people with lactose intolerance.
Kefir contains several major strains of friendly bacteria and yeast, making it a more diverse and potent probiotic source compared to yogourt.
3. Sauerkraut
Sauerkraut is finely shredded cabbage that has been fermented by lactic acid bacteria. It’s a traditional food popular in many countries, especially Eastern Europe.
In addition to its probiotic qualities, sauerkraut is rich in fiber as well as vitamins C and K. It is also high in sodium and contains iron and potassium.
Sauerkraut also contains the antioxidants lutein and zeaxanthin which are important for eye health.
Make sure to choose unpasteurized sauerkraut. Pasteurization kills the live and active bacteria.
4. Tempeh
Tempeh is a fermented soybean product that forms a firm patty. Originally from Indonesia, tempeh has become popular worldwide as a high protein meat substitute.
The fermentation process has some surprising effects on its nutritional profile.
Soybeans are typically high in phytic acid, a plant compound that impairs the absorption of minerals like iron and zinc.
However, fermentation lowers the amount of phytic acid, which may increase the amount of minerals your body can absorb from tempeh.
Fermentation also produces some vitamin B12, a nutrient that soybeans do not contain. You usually get vitamin B12 from animal products, so tempeh is a great substitute for vegetarians.
5. Kimchi
Kimchi is a fermented, spicy Korean side dish. Cabbage is usually the main ingredient, but it can also be made from other vegetables.
It contains the bacteria Lactobacillus kimchii and other lactic acid bacteria that may benefit digestive health
Kimchi made from cabbage is high in some vitamins and minerals, including vitamin K, riboflavin (vitamin B2) and iron.
If taken as a supplement, I always recommend 20 to 50 billions of bacterias with a large number of strains ( type of bacterias ) 10 to 15.