Different Probiotics To Incorporate Into Your Diet

 

Probiotics are live microorganisms that help digest food, produce vitamins, and helps in the destruction of disease-causing cells. These probiotics are similar to those good and healthy bacteria found in the human gut. There are many probiotic supplements readily available, and there are some you can include in your diet. You might think that bacteria have a negative impact and are not suitable for the human body. But the reality is that there are two types of bacteria: healthy and unhealthy for the body. 

 

What Is The Function Of Probiotics?

The main job of probiotics is to maintain a balance in the gut microbiome. And also to fight off the harmful bacterias which increase in number when you fall sick. Thus it helps in smooth functioning and to keep the body healthy. Good bacteria also boost your immune system and controls inflammation. This act of maintaining balance is not required to be initiated artificially. There are good bacteria present in your gut already, which play all these roles. So you need not incorporate probiotics in your routine in the form of supplements. A well-balanced diet is enough for that. But in case the balance is not maintained due to some health reasons, then it is necessary to take probiotics in diet or the form of supplements. Let us have a glance at how do probiotics work:

    • It doesn’t allow unhealthy bacteria to overgrow and make you sick.
    • Produces vitamins.
    • Help in the digestion of food in the gut.
    • Helps in the absorption and breakdown of medications.

Probiotics From Food:

The foods you eat can help in increasing the number of good bacteria. Certain foods contain probiotics and are beneficial for gut health. You may not have noticed, but many probiotic foods are those only which you eat daily. Here are some of them which you can add to your diet to enrich good bacteria:

    • Fermented pickles
    • Yogurt
    • Kimchi
    • Buttermilk
    • Tempeh
    • Miso soup
    • Cottage cheese
    • Fermented sauerkraut
    • Sourdough bread
    • Kombucha
    1. Pickles made using vinegar do not have probiotic effects but pickles fermented are low in calories and high in vitamin K. 
    2. Kombucha is a black or green tea drink fermented by a friendly colony of yeast and bacteria. It has a wide range of health benefits on which research a still going on.
    3. Miso is a popular Japanese seasoning and fermented soya bean pastes, rich in essential nutrients and reduces the risk of stroke and cancer.
    4. Kimchi is a Korean side dish that is fermented and has lactic acid bacteria that help your digestive health.
    5. Tempeh is a fermented soybean product that is a high protein substitute for meat and contains vitamin b12.
    6. Sauerkraut contains antioxidants which are essential for your eye health and also rich in vitamins and minerals. They are finally cut fermented cabbage.

 

These are only a few of the probiotics; there are many more. But it would help if you kept in mind that you should always have a balanced diet. So yes, these probiotics won’t hurt you in any way, but including them only will make you deprived of other essential nutrients. So always try to have a balanced and healthy diet.

Probiotics Supplements:

Probiotic supplements come in a variety of forms, and you can take them in several ways. The various forms are:

    • Liquids
    • Drinks
    • Powders
    • Foods
    • Capsules
    • Pills

You cannot take probiotics without prebiotics. Because prebiotics is a food source for good bacteria, they are complex carbohydrates whose function is to feed the healthy microbes in your gut. Some of the probiotic supplements come in the combination of prebiotics. It helps in keeping the good bacteria healthy. The prebiotics includes Pectin, inulin, and resistant starch. 

Probiotic supplements are very popular and easy to find. But some probiotics are not worth your money because it does not have any proof of efficacy. Moreover, it is not advised for everyone to take a probiotic because some people may be sensitive to the ingredients included in the supplement. But it is proved that the right strains of probiotics are incredibly beneficial for few people. The function of probiotic supplements is to deliver specific species of bacteria to the human gut. But all the probiotic supplements are not designed with the same quality or quantity of bacteria. 

Conclusion

It is essential to keep the gut microbiome balanced; only then will you remain healthy. And maintain the balance between good and evil, gut bacteria is necessary to eat plenty of probiotic and prebiotic foods. Consult your doctor or health care provider regarding the probiotics and prebiotics you include in your diet. Because sometimes it can have side effects also, so you should consult your doctor before consuming. If you’re taking any supplement, make sure you know the ingredients and read the labels carefully.