Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of these as germs that cause diseases. But your body is full of bacteria, both good and bad. Probiotics are often called "good" or "helpful" bacteria because they help keep your gut healthy.
https://www.webmd.com/digestive-disorders/what-are-probiotics#1
Did you know that the bacteria in your body outnumber your body's cells 10 to 1?
It's true, and most of them reside in your gut.
But there really is no need to panic, most bacteria are quite harmless.
Having the right bacteria in there has even been linked to numerous health benefits (1).
This includes weight loss, improved digestion, enhanced immune function, better skin and a reduced risk of many diseases (2).
This leads us to the topic at hand, probiotics.
Probiotics are foods or supplements that contain these friendly bacteria, and are supposed to help colonize our guts with health-boosting microorganisms.
The importance of this can not be overstated.
Taking care of your gut, and the friendly bacteria that reside there, may be one of the single most important things you can do for your health.
Getting into all the incredible benefits of probiotics is beyond the scope of this article.
However, there are a few that are definitely worth highlighting here:
Inflammation: Probiotics have been shown to reduce systemic inflammation, a leading driver of many diseases (43).
Depression and anxiety: The probiotic strains Lactobacillus helveticus and Bifidobacterium longum have been shown to reduce symptoms of anxiety and depression in people with clinical depression (44, 45).
Blood cholesterol: Several probiotics have been shown to lower total and LDL cholesterol levels (46, 47).
Blood pressure: Probiotics have also been shown to cause modest reductions in blood pressure (48, 49).
Immune function: Several probiotic strains can enhance immune function and lead to reduced risk of infections, including the common cold (50, 51).
Skin health: There is some evidence that probiotics can be useful for acne, rosacea and eczema, as well as other skin disorders (52).
This is just the tip of the iceberg. Probiotics have been shown to be beneficial for a wide range of other health problems.
https://www.healthline.com/nutrition/probiotics-101
Top 10 Probiotic-Rich Foods
1 - Kefir
Similar to yogurt, this fermented dairy product is a unique combination of milk and fermented kefir grains. Kefir has been consumed for well over 3,000 years, and the term kefir was started in Russia and Turkey and means “feeling good.” Kefir is created by the fermentation of milk by the bacteria, and yeasts in kefir starter break down lactose in the milk — that’s why kefir may be suitable for those who are otherwise lactose intolerant.
It has a slightly acidic and tart flavor and contains anywhere from 10 to 34 strains of probiotics. Kefir is similar to yogurt, but because it’s fermented with yeast and more bacteria, the final product is higher in probiotics. If you want to learn more, check out this article on how kefir benefits your health.
2 - Sauerkraut
Made from fermented cabbage and other vegetables, sauerkraut is not diverse in probiotics but is high in organic acids (what gives food its sour taste) that support the growth of good bacteria. Sauerkraut is extremely popular in Germany today.
Sauerkraut is high in vitamin C and digestive enzymes. It’s also a good source of natural lactic acid bacteria, such as lactobacillus.
3 - Kimchi
Kimchi is a cousin to sauerkraut and is the Korean take on cultured veggies.
It’s created by mixing a main ingredient, such as Chinese cabbage, with a number of other foods and spices, like red pepper flakes, radishes, carrots, garlic, ginger, onion, sea salt and fish sauce. The mixture is then left aside to ferment for three to 14 days.
4 - Coconut Kefir
Made by fermenting the juice of young coconuts with kefir grains, this dairy-free option for kefir has some of the same probiotics as traditional dairy kefir but is typically not as high in probiotics. Still, it has several strains that are great for your health.
Coconut kefir has a great flavor, and you can add a bit of stevia, water and lime juice to it to make a great-tasting drink.
5 - Natto
A popular dish in Japan consisting of fermented soybeans, natto contains the extremely powerful probiotic bacillus subtilis, which has been proven to bolster your immune system, support cardiovascular health and enhance digestion of vitamin K2.
Natto can also contain vitamin B12, which is usually lacking in vegan diets. It’s also one of the highest plant-based proteins at 31 grams of protein per cup.
6 - Yogurt
Possibly the most popular probiotic food is live cultured yogurt or greek yogurt made from the milk of cows, goats or sheep.
Yogurt, in most cases, can rank at the top of probiotic foods if it comes from raw, grass-fed animals. The problem is there is a large variation on the quality of yogurts on the market today. When buying yogurt, look for three things: First, that it comes from goat’s, sheep milk or A2 cows milk, second, that it’s grass-fed and third, that it’s organic.
7 - Kvass
Kvass is a common fermented beverage in Eastern Europe since ancient times. It was traditionally made by fermenting rye or barley, which gives it its mild flavor. In more recent years, it’s been created using beets, fruit, along with other root vegetables like carrots.
8 - Miso
Miso is one of the mainstays of traditional Japanese medicine and is commonly used in macrobiotic cooking as a digestive regulator. Miso has been a staple in Chinese and Japanese diets dating back approximately 2,500 years.
Today, most of the Japanese population begins the day with a warm bowl of miso soup, believed to stimulate the digestive system and energize the body. Made from fermented soybeans, rice or barley, adding a tablespoon of miso to some hot water makes an excellent, quick, probiotic-rich soup. The fermentation process can take anywhere from a few days to a couple of years to complete, and the end result is a red, white or dark brown paste with a buttery texture.
Miso soup is famous throughout the world, and it’s very easy to prepare. Simply dissolve a tablespoonful of miso in a pot of water filled with seaweed and other ingredients of your choice.
9 - Kombucha
Kombucha is an effervescent fermentation of black tea that’s started by using a SCOBY, also known as a symbiotic colony of bacteria and yeast. Kombucha has been around for over 2,000 years and was thought to originate in 212 B.C. in the Far East. It later surfaced in Japan and then spread to Russia.
Many claims have been made about why you should drink kombucha every day, but its primarily health benefits include digestive support, immune support and liver detoxification.
10 - Raw Dairy
Raw cow’s milk, goat’s milk, sheep’s milk and A2 aged cheeses are particularly high in probiotics. Just remember, all pasteurized dairy is devoid of healthy bacteria, so to get the probiotics, you’ll need to stick to only high-quality, raw dairy.
https://draxe.com/probiotics-benefits-foods-supplements/
What Are Prebiotics?
By definition, prebiotics are a type of non-digestible fiber compound. Just like other high-fiber foods, prebiotic compounds — including the kind found in foods like garlic, Jerusalem artichokes, jicama, dandelion greens and onions — pass through the upper part of the gastrointestinal tract and remain undigested, since the human body can’t fully break them down. Once they pass through the small intestine, they reach the colon, where they’re fermented by the gut microflora.
Prebiotics are best known as a type of fiber called “oligosaccharides.” Today, when researchers refer to “fiber,” they’re speaking about not just one substance, but a whole group of different chemical compounds found in foods, including fructo-oligosaccharides, other oligosaccharides (prebiotics), inulin and polysaccharides.
https://draxe.com/prebiotics/
However, the cousins of probiotics — namely prebiotics — are much lesser known, though this is changing with each passing day.
In a nutshell, prebiotics are a type of fiber. They are un-digestible plant fibers that already live inside the large intestine. The more food, or prebiotics, that probiotics have to eat, the more efficiently these live bacteria work and the healthier your gut will be.
You’re probably already ingesting prebiotics and may not even know it. You see, prebiotics naturally exists in many foods you may already consume on a regular basis. Since fiber is the source of prebiotics, foods that are high in fiber are also typically high in prebiotics.
https://www.prebiotin.com/foods-containing-prebiotics/
Prebiotic foods are high in special types of fiber that support digestive health.
They promote the increase of friendly bacteria in the gut, help with various digestive problems and even boost your immune system.
Prebiotic foods have also been shown to improve metabolic health and even help prevent certain diseases.
However, some of the fiber content of these foods may be altered during cooking, so try to consume them raw rather than cooked.
Do yourself and your gut bacteria a favor by eating plenty of these prebiotic foods.
https://www.healthline.com/nutrition/19-best-prebiotic-foods#section19
