Probiotics And Gut Health by Emina Ikanovic

             WHAT MAKES PROBIOTICS SPECIAL?
           Most of us have heard about benefits of “probiotics” or the “good bacteria” for our immunity or for staying regular, and lately there has been much talk about the beneficial effect of probiotics for our gut health . For example, in addition to help alleviate constipation and gas, probiotics are suggested as a supplement for  disorders such as  Irritable bowel Syndrome(IBS)(1)*** or chronic Diverticulitis (presence of small pouches in the colon, that in some people may get infected, leading to an acute episode.)(2)*** Thus many  people take probiotic supplements as an easy way to incorporate those “good bacteria” in their system. But what exactly are the probiotics, what are some foods that are rich in those , and what benefits can they have on out gut health ?
         According to The National Center for Complementary and Integrative Health (NCCIH) probiotics are “live microorganisms (in most cases, bacteria) that are similar to beneficial microorganisms found in the human gut.” (3)*** Probiotics benefits have been proven effective in immune function improvement,  reducing the inflammation, promoting healthy digestion, as well as reducing symptoms of GI tract issues such as bloating, gas and constipation. (4)***
While taking supplements may be an easy way to introduce healthy bacteria into our gut , consuming probiotic rich foods may be cheaper and more effective for most people.
 
HEALTH BENEFITS : There are numerous health benefit of consuming probiotic foods :

  Digestive Health  The first major benefit of probiotics is as a promoter of digestive health. According to a meta-analysis conducted by Dalhousie University in Nova Scotia:
“Probiotics are generally beneficial in treatment and prevention of gastrointestinal diseases… When choosing to use probiotics in the treatment or prevention of gastrointestinal disease, the type of disease and probiotic species (strain) are the most important factors to take into consideration.” (5)***
   Immunity Booster and Anti-Inflammatory Agent
Both probiotics and prebiotics are a continuing topic of research regarding immunity. 
One 2015 study on the probiotic subject stated, “We suggest that  Lactobacillus and Bifidobacteria and novel strains [of probiotics] might be an additional or supplementary therapy and may have potential for preventing wide scope of immunity-related diseases due to anti-inflammatory effect.”(6)***
    Healthy Skin
Many research studies have examined probiotics benefits for skin, especially in children. Meta-analyses have found that probiotic supplements are effective in the prevention of eczema and skin inflammation in infants.(7)***
.    Food Allergy Protection
The reason probiotics can help reduce food allergy  and intolerance symptoms , in particular, due to the ability to reduce chronic inflammation in the gut and regulate immune response(8)***
 
PROBIOTIC RICH FOODS :   ​
   What are some of the most probiotic rich foods? Fermented dairy, fermented soy and fermented teas are most common, but there is many more :​

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• Yoghurt – ranked as most popular probiotic food is live cultured probiotic yogurt or Greek yogurt made from the cows, goat or sheep milk. The most beneficial is yoghurt comes from grass-fed animals and has not been pasteurized (but cautions need to be made when consuming raw milk products.

 

• Miso - Created by fermenting soybean, barley or brown rice with koji ( a fungus), Miso is very popular in making soups and broths in Japan.

 

• Natto – a Japanese dish, made from fermented soybeans, Natto is loaded with probiotics , as well as protein .and It has been known to strengthen immune system, support  cardiovascular health and aid digestion of vitamin K2.

 

• Kefir - similar to yogurt (the most popular probiotic beverage, ) but higher in probiotic bacteria and lower in lactose due to its fermenting method (with yeast and more bacteria), - - this makes Kefir a better choice for many more people (like lactose-intolerant.)

 

• Kombucha- made by fermentation of black , green or white tea and boosted with herbs and fruits. Rich in probiotic strains, Kombuchas many health benefits  include digestive support, increased energy and liver detoxification.

 

• Sauerkraut - Made from fermented cabbage and other probiotic vegetables, sauerkraut is high in organic acids that promote rise of probiotic bacteria . This dish is very popular in Germany and other European countries

• Kimchi – similar to sauerkraut , Kimchi the Korean version of fermented spiced cabbage and veggies.

 
Anyone with digestive tract issues should incorporate probiotics into their routine by eating more fermented foods, eating more insoluble fiber and high-fiber rich foods, and by taking a high-quality probiotic supplement in order to take advantage of probiotics benefits.
 
References :***
 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3625022/    (1)(2)
 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045285/ (3)4)(5)(6)
 
https://www.sciencedirect.com/science/article/abs/pii/S0301054619300758(7)(8)


Images :
 
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P-P-fotography | Shutterstock