Post by SAND Member Madelyn Trummel
If improving your health made your New Year’s resolution list, consider adding probiotics to your diet!
What is “good bacteria”?
The word “bacteria” has a negative connotation with the general public because we think of it as a threat to our health. However, there are such things as “good bacteria”, one of which is called probiotics. Probiotics are microorganisms that inhabit your gut and promote the growth of intestinal flora in your gastrointestinal (GI) tract. Our gut naturally has good bacteria, but the use of antibiotics can kill off some of these good bacteria and leave your gut vulnerable to diseases such as Irritable bowel syndrome (IBS).
What do probiotics do?
Probiotics balance the “good” and “bad” bacteria in your gut. There are several varieties of probiotic strands that affect the body differently, however not enough research that has been done to know which probiotics are more helpful than others. The full effects of probiotics on the body are still being researched upon, but so far these little critters have been found to prevent and help the symptoms of intestinal tract diseases such as IBS, IBD, and diarrhea. Studies have shown that having a balance of good bacteria in your gut can also improve one’s skin, boost your immune system, and prevent allergies, Type 2 diabetes, and obesity!
Where can I find Probiotics?
Often times fermented foods contain probiotics, but don’t let that scare you away from this good bacteria. Many foods we already consume are fermented.
Yogurt: Look for yogurts that advertise “live and active cultures” on the ingredients label, but be careful of yogurt with a lot of sugar or high fructose corn syrup. High amounts of sugar can eliminate the good side effects of the probiotics.
Sauerkraut: Sauerkraut is made from fermented cabbage. It can be eaten plain, but making a coleslaw or putting it between the layers of a Reuben sandwich seem to be the preferred ways to eat it. Make sure to look for “unpasteurized” sauerkraut found in refrigerated aisles of most grocery stores. Pasteurization kills some of the probiotics.
Pickles: The pickles with the most probiotic benefits are naturally fermented using sea salt and water rather than vinegar.
Kefir: Made from goat’s milk and kefir grains, kefir is an excellent source of probiotics because it contains several strains of good bacteria. It can be found at local grocery stores and tastes like a yogurt smoothie! Be careful to choose one with low sugar, or consider mixing plain kefir with a flavored kind. Lifeway is one popular kefir brand with flavors ranging from plain to pomegranate!
Kimchi: The more adventurous eater can try kimchi, the Korean form of pickled vegetables such as cabbage and ginger. It can be added to soups, sandwiches or stir-fry to combat its unusual texture.
Supplements: Probiotic supplements are available, but are not regulated by the FDA so make sure to consult your doctor before taking them.
Resources
http://www.webmd.com/digestive-disorders/features/what-are-probiotics
https://nccih.nih.gov/health/probiotics/introduction.htm
If improving your health made your New Year’s resolution list, consider adding probiotics to your diet!
What is “good bacteria”?
The word “bacteria” has a negative connotation with the general public because we think of it as a threat to our health. However, there are such things as “good bacteria”, one of which is called probiotics. Probiotics are microorganisms that inhabit your gut and promote the growth of intestinal flora in your gastrointestinal (GI) tract. Our gut naturally has good bacteria, but the use of antibiotics can kill off some of these good bacteria and leave your gut vulnerable to diseases such as Irritable bowel syndrome (IBS).
What do probiotics do?
Probiotics balance the “good” and “bad” bacteria in your gut. There are several varieties of probiotic strands that affect the body differently, however not enough research that has been done to know which probiotics are more helpful than others. The full effects of probiotics on the body are still being researched upon, but so far these little critters have been found to prevent and help the symptoms of intestinal tract diseases such as IBS, IBD, and diarrhea. Studies have shown that having a balance of good bacteria in your gut can also improve one’s skin, boost your immune system, and prevent allergies, Type 2 diabetes, and obesity!
Where can I find Probiotics?
Often times fermented foods contain probiotics, but don’t let that scare you away from this good bacteria. Many foods we already consume are fermented.
Yogurt: Look for yogurts that advertise “live and active cultures” on the ingredients label, but be careful of yogurt with a lot of sugar or high fructose corn syrup. High amounts of sugar can eliminate the good side effects of the probiotics.
Sauerkraut: Sauerkraut is made from fermented cabbage. It can be eaten plain, but making a coleslaw or putting it between the layers of a Reuben sandwich seem to be the preferred ways to eat it. Make sure to look for “unpasteurized” sauerkraut found in refrigerated aisles of most grocery stores. Pasteurization kills some of the probiotics.
Pickles: The pickles with the most probiotic benefits are naturally fermented using sea salt and water rather than vinegar.
Kefir: Made from goat’s milk and kefir grains, kefir is an excellent source of probiotics because it contains several strains of good bacteria. It can be found at local grocery stores and tastes like a yogurt smoothie! Be careful to choose one with low sugar, or consider mixing plain kefir with a flavored kind. Lifeway is one popular kefir brand with flavors ranging from plain to pomegranate!
Kimchi: The more adventurous eater can try kimchi, the Korean form of pickled vegetables such as cabbage and ginger. It can be added to soups, sandwiches or stir-fry to combat its unusual texture.
Supplements: Probiotic supplements are available, but are not regulated by the FDA so make sure to consult your doctor before taking them.
Resources
http://www.webmd.com/digestive-disorders/features/what-are-probiotics
https://nccih.nih.gov/health/probiotics/introduction.htm