Probiotics are the beneficial bacteria that live in our gut and are crucial for both digestive and general health. Probiotics aid in the treatment of Crohn’s disease and irritable bowel syndrome.
When consumed in sufficient amounts, probiotics, which are living bacteria or yeasts, offer health advantages. In our bodies, there are always two different forms of bacteria: good bacteria and bad bacteria. When the normal balance of bacteria in your stomach is upset, probiotics are healthy bacteria that aid in restoring it. Probiotics can be obtained from a variety of supplements as well as from foods that have undergone bacterial fermentation.
Various probiotics
There are many different kinds of probiotics, but these particular kinds of bacteria are the most widely used ones. These consist of:
- Lactobacillus
- Bifidobacterium
Some probiotics are made from yeast and are referred to as:
- Boulardii’s Saccharomyces
Probiotics are essential since
- Lower Inflammation
- Reduce your anxiety and depression
- Actions that improve skin health Anti-Aging
- Reduce Cholesterol Help with Weight Loss
- Enhance Immunity
- Improve learning and memory
Seven main kinds of bacteria are good for the gut. By displacing the bad bacteria, these good bacteria assist in maintaining balance. Your gut’s health and cleanliness are maintained by probiotics. Brain health and gut health are related. Bad bacteria can increase as a result of eating too many packaged, processed, and unhealthy foods, following a low-fiber diet, taking too many antibiotics, drinking alcohol, experiencing too much stress, and eating too many unhealthy fats.
Here Are Some Quick and Simple Homemade Food Products You Can Prepare or get from the market
Curd-
One of the best sources of probiotics is curd, which is simple to make at home. Bifidobacteria and lactic acid bacteria are present. Yogurt is a good source of calcium, protein, and healthy fats in addition to probiotics. This contributes to better bone health. Lactose-intolerant persons can eat yogurt or curd. It is preferable to make yogurt at home because most pre-packaged yogurts lack live or active cultures. For the most impact, make sure to pick a living or active culture. One of the greatest and most accessible sources of probiotics is yogurt. It is made from pasteurized milk that has been fermented by two kinds of bacteria called lactobacillus. Yogurt is fantastic for building stronger bones and muscles. Yogurt helps decrease and control antibiotic-induced diarrhea in kids. However, some yogurts are heat-treated, which usually kills beneficial microorganisms, so be careful to look for the phrase “live active cultures” on the label.
Dosa / Idli –
Traditional South Indian fare includes dosas and idlis. Probiotics are also abundant in idli and dosa. Rice’s primary component goes through a fermentation process, which results in the development of intestinal bacteria that are excellent for gut health. Due to specific products utilized, such as curd, having probiotics, eating them with chutney delivers additional probiotics.
Authentic buttermilk-
In Pakistan, Nepal, and India, it is frequently consumed. It is merely the liquid that remains after creating butter. Probiotics, minerals, and vitamins are abundant in traditional buttermilk.
Pickles –
Fruits, vegetables, and a variety of spices are used to make pickles. Pickles are made by fermenting fresh mango, onion, carrot, lemon, and cucumber in water or oil while adding salt and other spices. The most traditional and flavorful side dishes in India have a reputation for being unhealthy and excessive in calories. Pickles that have been cooked in water have few calories and are healthful to eat with meals. Because of their high salt content, portion control is crucial. The traditional probiotic preparation that is widely used in India is pickles. Typically, water and sea salt are used to ferment it. When cooking it, make sure to avoid using vinegar because it might not have probiotic properties. Pickles are abundant in vitamin C and low in calories.
Dhokla –
Bengal gram and rice are fermented to make this traditional Gujarati delicacy. Both ingredients are crushed and heated after fermentation. Dhokla preparation also calls for curd, which is an extra probiotic. Dhokla is a nutritious alternative for a snack because Bengal gram is a strong source of protein.
Kombucha-
Black or green tea is used to make the fermented beverage kombucha, which also contains a bacterial and yeast symbiotic culture (SCOBY). For the best outcomes, get a chilled, low-sugar Kombucha.
Kimchi-
Kimchi is a fermenting food that is high in probiotics and offers several health advantages. It is a type of Asian fermented meal composed primarily of radishes and cabbage. Kimchi contains Lactobacillus kimchi and other lactic acid bacteria that could be good for the digestive system. Vitamin K, riboflavin (vitamin B2), and iron are just a few of the vitamins and minerals that are abundant in cabbage-based kimchi.
Sauerkraut-
Fermented cabbage known as sauerkraut strengthens the good bacteria in your gut, your immune system, and even your general health. It contains even more lactobacillus than yogurt. The antioxidants lutein and zeaxanthin are also present, which protect the health of your eyes
Cheese –
While many varieties of cheese are produced through fermentation, not all varieties of cheese contain probiotics. Beneficial bacteria are frequently present in soft cheeses manufactured from unpasteurized milk, like cheddar, mozzarella, swiss, etc. Keep in mind that cheese with a longer shelf life contains more stomach-friendly microorganisms.
Kefir–
To make kefir milk, a probiotic beverage, kefir is a grain that is mixed with milk. Lactic acid bacteria and yeast are the main components of kefir grain. Kefir provides various health advantages in addition to probiotics, including better skin, strong bones, and antibacterial characteristics that fight infections. The best milk for lactose intolerance is kefir. The greatest option if you have lactose sensitivity is kefir. When kefir grains are added to cow or goat milk, a fermented probiotic milk beverage known as kefir is created. Kefir has been shown to colonize the digestive tract, increasing the likelihood that it will provide your gut with the healing effects it needs.
Up To You
Probiotics are crucial for maintaining intestinal health. The food choices stated above can be incorporated into a daily diet and are healthful.
Call nutritionist Rupanshi Taneja for a consultation if you have any additional question