Probiotics are living microorganisms that can pass through the stomach undamaged and reach the large intestine in an active form. Once there, they displace unwanted intestinal bacteria and can have a positive effect on the natural intestinal flora. As far as we know today, the intestine, as part of the immune system, plays an important role in the defense against diseases. Therefore, probiotic products are considered to be particularly health-promoting. We know from experience that probiotics are suitable for regenerating the intestinal flora after taking antibiotics.
“Some foods act as natural probiotics because they contain probiotic bacteria or yeast. Often these are dairy products or other foods with a certain amount of lactose. In general, people with lactose intolerance should be careful when consuming foods containing lactose and not consume too large amounts. Because that can lead to gas and diarrhea.” explains Shivani Sikri, Chief Nutritionist & Founder at Nutri4Verve.
Even those who suffer from a chronic illness should speak to a doctor to be on the safe side before consuming more probiotic foods.
In this article, you can find out which probiotic foods are available and what a probiotic diet can achieve.
1 – Yogurt
Yogurt is # 1 on the list of probiotic foods. It naturally contains living microorganisms. These include the lactic acid bacteria Lactobacillus acidophilus, Lactobacillus casei, and Bifidobacterium bifidum. These bacteria are added to the milk during the production of yogurt because they convert the milk sugar (lactose) from the milk into lactic acid and thus ensure the pleasantly fresh, sour taste of the yogurt. Lactic acid bacteria are part of the natural intestinal flora and help to displace pathogenic germs and support the digestive process in the intestine.
Not all living lactic acid bacteria from yogurt manage to pass through the stomach, including gastric acid, undamaged in order to then become active in the intestine. So that a sufficient amount of probiotics arrives alive in the intestine, a correspondingly large portion of yogurt should be eaten regularly.
This should be as fresh and unsweetened as possible. Special “probiotic yogurt” is equipped with particularly resistant bacterial strains that have a better chance of arriving in the intestine alive. In the case of finished yogurt products, however, you should make sure that some products contain a lot of sugar and sometimes artificial flavors. It is therefore advisable to use natural yogurt and refine it with honey or fruit purees according to your taste.
2 – Kefir as a probiotic
Like yogurt, kefir is made from acidified milk. A so-called kefir mushroom, also called kefir grain, is used to make the milk sour in the production of kefir. It’s a mixture of yeast and bacteria. This kefir mushroom converts milk sugar (lactose) into lactic acid, alcohol, and carbon dioxide. This creates a tasty sour milk drink that contains lactic acid bacteria as well as yeast and acetic acid bacteria. These microorganisms make kefir a natural probiotic.
With the help of probiotic cultures, kefir can support digestion in the intestine, stimulate intestinal activity and also strengthen the immune system. The combination of the numerous nutrients contained in kefir – such as vitamins A and D, B vitamins, folic acid, calcium, magnesium, iron, and iodine – is also considered healthy. It is believed that regular consumption of kefir regulates blood pressure and has anti-inflammatory effects.
3 – Cheese: probiotic effect
Live lactic acid bacteria also make some types of cheese a probiotic food. These include above all old, long-matured cheeses such as Parmesan and Gryerzer cheese, but also mozzarella, Cheddar, or Gouda. If the milk is heated (pasteurized) before the cheese is prepared, the cheese made from it does not contain any probiotic bacteria.
Regular consumption of probiotic cheese can support the natural intestinal flora. In addition, the high calcium content in cheese contributes to healthy bone metabolism.
4 – Real pickles (pickled cucumbers)
With pickled cucumbers, we mean real pickled cucumbers, which are also known as pickled cucumbers. They differ from the common sour cucumbers available in the supermarket in that they are not simply mixed with a brew of vinegar, but traditionally fermented using water, herbs, sugar, and salt. The lactic acid bacteria necessary for the fermentation process are naturally found on the surface of the cucumber. They multiply during fermentation and make pickled cucumbers a probiotic food.
If you consume pickled cucumbers regularly, you can support regular digestion and achieve a positive effect on the immune system. Another advantage of cucumbers: They do not contain any fat and are low in calories (depending on the residual sugar content).
5 – Sauerkraut: Effect as a probiotic
Sauerkraut is a typical German food. It used to provide people with lots of vitamins and fiber, especially in the winter months. Sauerkraut is nothing more than grated, lactic fermented white cabbage.
But the herb has it all: The lactic acid bacteria necessary for fermentation have a probiotic effect and, together with the fiber it contains, can stabilize the intestinal flora and ensure regular digestion. B vitamins, especially vitamin B6, are important for the nervous system – vitamin C also strengthens the immune system. In addition, sauerkraut is low in calories. It is a suitable accompaniment to many hearty dishes, but also a pleasure as a salad.
What you should know: Only fresh, raw sauerkraut contains many lactic acid bacteria and vitamins. If the sauerkraut is cooked, taken from a can or a glass, it contains few or no probiotic lactic acid bacteria or vitamins.
6 – Kimchi and its probiotic effect
Kimchi is made from Chinese cabbage, originally from Korea, and is therefore also known as “Korean sauerkraut”. The Chinese cabbage is fermented with the help of lactic acid bacteria and with the addition of garlic, chili flakes, ginger, and fish sauce. As a result, the vegetables are preserved on the one hand, and the cabbage is easier to digest on the other.
In addition to lactic acid bacteria, kimchi also contains numerous fibers and proteins as well as vitamins A, B, and C. As a probiotic food, kimchi supports the healthy intestinal flora and can help to strengthen the immune system.
7 – Apple cider vinegar as a probiotic
As with other probiotic foods, in addition to numerous vitamins and minerals, the many lactic acid bacteria also play an important role in apple cider vinegar. Because these can have a positive effect on the intestinal flora and thereby strengthen the immune system. Apple cider vinegar has been used in naturopathy and medicine for a very long time, but the benefits have not been scientifically proven:
The Romans used it for disinfection.
In the Middle Ages, it was used to fight the plague.
Today, apple cider vinegar is also used to care for skin and hair.
It should also detoxify, prevent calcification and inhibit inflammation, among other things.
Apple cider vinegar is made from apple juice using yeast and bacteria. The microorganisms first transform the apple juice into a cider through fermentation. The alcohol from the wine is then converted into acetic acid and vinegar is produced. Good, natural, and unfiltered apple cider vinegar is usually golden to slightly brown in color and often contains cloudiness or deposits. It is recommended that you use good quality apple cider vinegar made from whole apples. Because this is where most of the valuable ingredients can be found.
8 – Miso has a probiotic effect
Miso is a Japanese spice paste. For production, soybeans and grains, such as rice or barley, are fermented with the help of naturally occurring lactic acid bacteria. Miso does not only contain probiotic lactic acid bacteria, but also a lot of protein and fiber. As a purely plant-based food, it is also ideally suited as a probiotic for vegans.
9 – Kombucha: probiotic drink
Kombucha is a probiotic drink made from sweetened herbal or black tea. For this, herbal tea or black tea is mixed with a culture of bacteria and yeast. This culture has many names. It is known as the tea mushroom, Kombucha mushroom, Kombucha culture, or Scoby. The microorganisms of the tea fungus, including the lactic acid bacteria characteristic of probiotic food, ferment the sugar into lactic acid, acetic acid, carbon dioxide, and alcohol in small quantities.
In addition to vitamins and numerous minerals, fresh kombucha also contains many live probiotic lactic acid bacteria. If the tea is consumed regularly, it can have a positive effect on the intestinal flora. When consuming larger quantities, however, the sugar content of the drink and, depending on the type of tea used, the caffeine content should be taken into account. In addition, it should be noted that industrially produced kombucha from the supermarket contains no or only a few living microorganisms due to long storage times or preservation. Therefore, the positive health effects of these finished products are questionable.
10 – Tempeh for the intestinal flora
Tempeh is a product made from soybeans and comes from Indonesia. To make tempeh, the soybeans are boiled, peeled, and then mixed with a special mold. This leads to the fermentation (fermentation) of the beans.
During this process, the naturally contained probiotic bacteria also multiply. Tempeh is one of the probiotic foods. Tempeh is also rich in fiber, protein, and minerals such as magnesium, phosphorus, and potassium. Like tofu, it can be used as a meat substitute and is therefore suitable for a vegetarian and vegan diet.
About the Expert
Shivani Sikri is the Co-Founder and Chief Nutritionist at Nutri4verve. She is an internationally renowned award-winning nutritionist based in New Delhi INDIA. Shivani recommends customized Indian versions of International Diets like Keto Diet (Veg/Non-Veg), Intermittent, Paleo, and other top international fat loss targeting diets, in addition to well-balanced metabolic and combination based nutritionally rich diets so that the fat loss is easily attainable and everlasting by eating balanced healthy meals and through your home-cooked food. She is the Best Dietician in Delhi and will be a friend for life.
Nutri4Verve is the leading digital nutrition Diet clinic, guiding its global clients to Eat Healthy Look Great & Live Longer. Whatever be the goal – to lose weight or simply have more energy throughout the day, the NUTRI4VERVE APP offers personalized nutrition with Intelligent Weight Loss Diet Programs, Easy to cook & healthy recipes, a range of trackers, and more based on client’s goals, eating habits, socializing needs, work schedules and more.
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Umar Nisar was born and raised in the busy city of Abbottabad. As a journalist, Umar Nisar has contributed to many online publications including PAK Today and the Huffing Post. In regards to academics, Umar Nisar earned a degree in business from the Abbottabad UST, Havelian. Umar Nisar follows the money and covers all aspects of emerging tech here at The Hear Up.
Advice On Extending The Life Of Your Memory Foam Bed
The ultra-absorbent polyurethane foam used to produce memory foam mattresses sometimes referred to as “synthetic viscoelastic foam,” provides pliable support that makes lying on one feel like lying on a cloud. Given that NASA developed memory foam for space shuttles, that is logical. Customers have gushed about the wonderful comfort these beds offer since memory foam entered the mattress market.
Maintaining the quality of the best memory foam mattresses you have purchased became essential over time. At the end of this post, you will grasp the tips on how to maintain the comfort and durability of your memory foam mattress. read in advance;
1. Ensure Your Mattress Is Safe
Innovative mattress protectors. A mattress protector should fit snugly, like a fitted sheet, to prevent spills and stains. Encasement protectors, which cover all six sides and have a zipper, are also available (including the bottom). Sleepers with allergies or bedbugs can utilize the best mattress encasement protectors. Whether you eat in bed or not, a mattress cover is vital to protect your mattress from bodily fluids, skin flakes, spilled food, and drinks.
2. Lay A Firm Foundation
Having a base isn’t required for a memory foam mattress to operate well, but it will raise your bed to the right height. If you use memory foam mattresses, your base must be solid, level, and gap-free. Slats on a slatted base should be no more than 2.75 inches apart to prevent uneven mattress wear. If the slats are too far apart, you’ll need to buy extra or use a plywood board.
3. Prevent Pets And Children From Jumping
This counsel is direct. Pets who roam freely and lie on the bed stimulate the spread of germs, insects, and bacteria where you sleep. The perfect situation is when you meet a nice and cuddly bedmate. The worst-case situation is parasite eggs nearby about to hatch. It’s encouraged to ban youngsters under 8 from jumping on beds. Bouncing on the bed is not only hazardous, but it also damages the mattress. The memory foam is overworked by the quick up-and-down movements, which don’t prolong its life.
4. Rotate Your Mattress Regularly
It’s common if you’ve heard of this advice, but have you ever put it to use? Rotate your memory foam mattress 180 degrees every season, starting right away. This method is based on the idea that sleeping in the same spot on the mattress every night could be uncomfortable and lead to a concentration of wear and tear in that area. It should be noted that certain high-end made in the USA mattress producers make mattresses that don’t need to be turned.
5. Make Your Mattress Clean
Your memory foam mattress may be protected against sweat, dust mites, and other allergies by vacuuming it at least twice a year. Start by sprinkling baking soda on your stripped mattress since the longer it remains there, the better. A few drops of essential oil are an optional addition. At some point, take out the vacuum and completely remove the baking soda using the upholstery attachment. The tufts, seams, and areas between the mattress and foundation are known to be dust mite havens.
6. Do Not Make Your Bed
You did indeed read that correctly. While it might appear illegal to put off making your bed, it is not recommended. Delaying making the bed gives your memory foam mattress and linens time to breathe, giving any moisture that may have accumulated throughout the night a chance to evaporate.