Does it seem like gut health is the latest hot topic? That’s because your gut plays a crucial role in your overall well-being. It influences everything from digestive health to your overall vitality.
Put another way, think of your gut as the ultimate VIP party. However, instead of humans, the guests are a mix of trillions of tiny microorganisms, including bacteria, viruses, and fungi. This vibrant mix of bacteria and microorganisms, known as the gut microbiome, is essential for maintaining gut health. Keeping your gut microbiome balanced is crucial for overall well-being.
Moreover, it’s important to note that not all bacteria are harmful; many are essential for your well-being. According to a journal article by Harry J. Flint, there are ten times more microbial cells in the human gut than in the entire human body, totaling roughly 100 trillion microbes. This is precisely where probiotic-rich foods come into play. So, let’s take a closer look at eight of the best foods that can naturally boost your gut health, including tasty options like kimchi, kefir, and even sourdough bread.
Whether you’re new to the world of probiotic foods or simply looking for some fresh ideas, these foods offer an easy and delicious way to support your digestion and overall health. Furthermore, we will cover a few inspiring recipes for you and recommend the best places to buy them.
Why are probiotic foods so important?
Part of the gut microbiome’s job is breaking down fibrous foods in the gut, ensuring that our body absorbs the nutrients it needs. Additionally, when it comes to vitamin production, these bacteria are responsible for making essential vitamins B and K, which, in turn, produce energy and help clot the blood. Meanwhile, the immune system, our knight in shining armor, actively fights off infections and viruses, also known as pathogens. Furthermore, these bacteria work hard to maintain your immune system’s balance and protect the good bacteria from destruction.
Lastly, the gut-brain axis serves as the main transportation road from the gut to the brain. As a result, the bacteria in your gut can significantly influence how you feel emotionally, directly impacting stress levels and mental health.
Eating probiotic foods may also help with digestive issues. According to an article published in BioMed Research International, certain probiotics from the Bifidobacterium and Lactobacillus strains have improved symptoms in people with mild ulcerative colitis. In The Lifestyle Book, we recently discussed how probiotics may alleviate symptoms for those suffering from Irritable Bowel Syndrome (IBS). Probiotic foods have also improved digestion, increased bowel movements, and softened stools. Other conditions such as colic, cramping, and bloating have also improved using probiotic foods.
How do we keep our gut microbiome happy?
Let’s explore how to incorporate probiotic-rich foods into our diets:
Yogurt
To begin with, yogurt is a great probiotic food derived from fermented milk, containing lactic acid bacteria and bifid bacteria. However, make sure the yogurt you choose is unsweetened and contains live cultures to maximize its benefits. Yogurt is rich in Lactobacillus and Bifidobacterium strains, which have been shown to improve skin moisture and elasticity and may help reduce the appearance of fine lines if consumed regularly.
Kefir
Next, kefir is another excellent option. This fermented milk drink contains more probiotic properties than yogurt. Additionally, its tangy flavour, resulting from the fermentation process, makes it a brilliant addition to smoothies. It is particularly effective in improving skin tone and texture, making it smoother and more radiant.
Saurkraut
Furthermore, sauerkraut, which is made from fermented cabbage, is another fantastic choice. For the best results, opt for uncooked, unpasteurized versions to retain it’s full probiotic benefits. Both Saurkraut and Kimchi are packed with probiotics as well as vitamins like vitamin C and antioxidants, which help combat oxidative stress, a major factor in skin aging.
Kimchi
In addition, kimchi, which is similar to sauerkraut but with added spice, offers a flavorful alternative. According to a journal by Axelle Septembre-Malaterre, this lacto-fermented mix pre-digests the vegetables, thereby increasing their nutrient supply. Moreover, kimchi is a popular accompaniment in Korea, significantly enhancing their dishes.
Miso
Miso is a Japanese seasoning. Traditionally made by fermenting soybeans with salt and a fungus called koji, miso can also be made by mixing soybeans with other ingredients such as barley, rice, or rye. The paste is commonly used in miso soup, a famous Japanese breakfast dish. Due to its probiotic properties, it is essential to use the unpasteurized version. These nutrients work together to repair and maintain the skin’s integrity, helping it stay youthful and vibrant.
Tempeh
Tempeh, originating from Indonesia, is made from fermented soybeans and is often used as a meat substitute. Its earthy, nutty taste and firm texture make it versatile in many dishes. The fermentation process breaks down phytic acid in soybeans, making the starches easier to digest.
Fermented Pickles
Fermented Pickles can be beneficial, but not all are created equal. Avoid pickles containing tartrazine, a yellow dye that causes hyperactivity in children. Instead, choose fermented dill pickles made with salt, not vinegar, for a gut-friendly superfood you can enjoy daily. Jenna Volpe from Whole-Istic Living offers great pickle recipe options.
Kombucha
Kombucha is a delicious fermented tea with a variety of lovely flavors. It’s become so popular due to its various flavors and, of course, its probiotic properties. Check out our friend’s recipe at The Happy Pear.
Considerations when consuming probiotic foods
To maximize the health benefits of probiotics, consume them in moderation and gradually introduce them into your diet.
GPs often recommend taking probiotics or probiotic foods during a course of antibiotics. This helps replace gut bacteria potentially lost from the antibiotics. While antibiotics effectively eliminate harmful bacteria, they can also harm good ones. Probiotics can also help prevent diarrhea associated with antibiotics.
Other possible benefits:
Probiotic foods benefit the skin because they enhance gut health, which is closely linked to skin health. The gut is connected with the brain and the skin, also known as the gut-brain axis. So, when your gut bacteria is well balanced, it assists in regulating any inflammation, which helps reduce skin issues like acne, eczema, and psoriasis.
Other key benefits of including these foods in your diet include their ability to help slow the aging process of the skin. Probiotic foods also have anti-inflammatory properties. Additionally, probiotics can strengthen the skin barrier, essential for keeping the skin hydrated and protected from environmental aggressors like pollution and UV radiation.
The bottom line is that if you were to include these probiotic foods in your diet, you could not only feel a difference in your overall gut health but also see a significant change in your skin health. These foods support gut health, reduce inflammation, improve the skin barrier, and provide essential nutrients, leading to clearer, more hydrated, and youthful-looking skin.
Probiotics have also been associated with:
- Weight loss and reduction in belly fat
- Improvement in mental health and neurological conditions such as anxiety, depression, autism, obsessive-compulsive disorder (OCD), and memory loss
- Reduction in LDL (“bad” cholesterol)
- Reduction in blood pressure
- Reduction in severity of specific allergies and eczema
- A healthy gut microbiome is essential for maintaining hormonal balance, which is key for successful conception.
- More studies are needed to clarify the link between probiotics and these conditions.
According to The Gut-Fertility Connection, inflammation is your body’s natural response to injury or infection, but when it becomes chronic, it can harm fertility. An imbalanced gut microbiome may lead to a “leaky gut,” where toxins enter the bloodstream, sparking inflammation. This ongoing inflammation can disrupt hormone balance and contribute to fertility issues like PCOS and endometriosis. To support your fertility, focusing on nourishing your gut with whole, nutrient-dense foods is essential. Incorporating probiotic-rich foods, like yogurt, kefir, and sauerkraut, can help balance your gut microbiome, reduce inflammation, and promote a healthy reproductive system.
Conclusion: Small Changes, Big Impact:
Adding probiotic-rich foods to your daily routine can be a great way to give your mind and body the nurturing touch they need. It’s like a slight powerhouse boost of self-care, packed with long-lasting benefits for your mind, digestive system, immune system, and more. Although this may seem like a massive step, it’s important to navigate this journey slowly and find what works best for you. After all, we are all unique, and our bodies need time to explore and adapt. Therefore, experimenting can be the best and most fun way to determine how your body responds.
Moreover, why not share your journey with your friends and family? They might be inspired to try it, too. You might be surprised at how many already do or would love to join you. To avoid feeling overwhelmed, make this as simple as you like, such as starting with a small amount of yogurt or a small glass of kombucha. Additionally, keep it positive by celebrating those small wins at each step. Before you know it, you’ll naturally incorporate these habits into your everyday life. So, be patient, and in no time, you will be on the path to a healthier, happier you. Remember, it’s the small changes that lead to significant impacts.
Additional Resources:
Best Places to Buy Probiotic Foods and a few reading links to books, recipes and even documentaries to help you along the way:
- The Blue Zones
- The Happy Pear
- Dr Alan Desmond – The Plant-Based Diet Revolution
- Allrecipes
- BBC Good Food
- Cultures for Health
- Homemade Kefir
You will find most of the probiotic foods widely available at stores such as:
References
- Septembre-Malaterre, Axelle, et al. “Fruits and Vegetables, as a Source of Nutritional Compounds and Phytochemicals: Changes in Bioactive Compounds during Lactic Fermentation.” Food Research International, vol. 104, Feb. 2018, pp. 86–99, https://doi.org/10.1016/j.foodres.2017.09.031.
- Flint, Harry J. “The Impact of Nutrition on the Human Microbiome.” Nutrition Reviews, vol. 70, no. 1, Aug. 2012, pp. S10–S13, https://doi.org/10.1111/j.1753-4887.2012.00499.x.
- Saez-Lara, Maria Jose, et al. “The Role of Probiotic Lactic Acid Bacteria and Bifidobacteria in the Prevention and Treatment of Inflammatory Bowel Disease and Other Related Diseases: A Systematic Review of Randomized Human Clinical Trials.” BioMed Research International, vol. 2015, no. 505878, 2015, pp. 1–15, www.ncbi.nlm.nih.gov/pmc/articles/PMC4352483/, https://doi.org/10.1155/2015/505878
- Veale, Nikola. “IBS & You: How Mind, Diet, and Lifestyle Interact.” The Lifestyle Book | All Things Wellness, 21 Aug. 2024, www.thelifestylebook.com/ibs-you-how-mind-diet-and-lifestyle-interact/. Accessed 24 Aug. 2024.
- Why Miso Is Incredibly Healthy.” Healthline, 17 June 2017, www.healthline.com/nutrition/why-miso-is-healthy#TOC_TITLE_HDR_4.
- Volpe, Jenna. “Probiotic Pickles: Ultimate Guide on How to Find & Make Fermented Pickles with Probiotics.” Jenna Volpe, RDN, LD, CLT- Functional Dietitian and Clinical Herbalist, 15 Jan. 2024, wholeisticliving.com/2024/01/15/probiotic-pickles/. Accessed 24 Aug. 2024.
- The Happy Pear and Lucy Joseph. “The Happy Pear – Plant-Based Vegan Recipes Lifestyle Courses.” The Happy Pear – Plant Based Vegan and Lifestyle Courses, 8 Dec. 2022, thehappypear.ie/plant-based-and-vegan-recipes/kombucha/. Accessed 24 Aug. 2024.
- Rodgers, Blake, et al. “Prescribing an Antibiotic? Pair It with Probiotics.” The Journal of Family Practice, vol. 62, no. 3, 1 Mar. 2013, pp. 148–150, www.ncbi.nlm.nih.gov/pmc/articles/PMC3601687/.
- “8 Health Benefits of Probiotics.” Healthline, 23 Aug. 2016, www.healthline.com/nutrition/8-health-benefits-of-probiotics#TOC_TITLE_HDR_5.
- Kitic, Cecilia. “The Gut-Fertility Connection: Expert Insights on How to Eat for Successful Conception.” Fertile Gut, Fertile Gut, 20 Oct. 2023, www.fertile-gut.com/blogs/news/the-gut-fertility-connection-expert-insights-on-how-to-eat-for-successful-conception?srsltid=AfmBOopkfd3_LyXjAiXn-Cc43JjeUzw9AzRbOgEGzdkl_n0Dl-wlD4hu. Accessed 25 Aug. 2024.
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