Probiotics are essential living bacteria and yeast that provide you with a massive number of health benefits on consumption(1).
The Probiotics improve your digestion system, reduce stress and depression, absorbing nutrients, making skin healthier, weight loss, and enhancing the immunity of your body towards other diseases among others.
The body consists of good type and bad type of bacteria and it is very important to obtain balance between the two to make your body function smoothly.
An imbalance in these bacteria could lead to extreme health issues such as irritable bowel syndrome(2), Crohn’s disease, obesity, and diabetes among others.
Major Health Benefits of Probiotics
Probiotics have a lot of major and subtle health benefits and the consumption of probiotic foods could help you prevent and avoid different diseases.
The major health benefits of probiotics include:
- Improvement in immunity(3)
- Improvement in digestive system(4)
- Increase in body energy levels
- Healthier and fresher skin(5)
- Prevention from infections and allergies
- Prevention from depression(6)
- Prevention from diseases such as irritable bowel syndrome
- Weight loss
- Pushing the limits of lactose intolerance
- Prevention from gastrointestinal diseases
- Prevention from cardiovascular problems
- Elimination of impurities and toxins
Major Types of Probiotics
There are a large number of good bacteria’ that provide exceptional health benefits and are classified based upon the kind of health benefit they offer.
1.Lactobacillus
Being one of the most common probiotic, lactobacillus is usually found in food such as yogurt and other type of fermented foods.
Lactobacillus has been used for quite some time to prevent a number of potential health issues. These bacteria help with irregular bowel movements, constipation, and diarrhea.
2.Saccharomyces boulardii
This is the only kind of yeast probiotic and helps in digestion related issues, especially diarrhea.
3.Bifidobacteria
Found in few dairy products, these bacteria help in irritable bowel syndrome. They help you get rid of pain, bloating, and any other kind of related discomfort.
Probiotic Foods You Must be Eating for Good Health
The Probiotics can be supplied to your body via beverages, foods, and health supplements.
It is common to take probiotic supplements during various health related problems, especially related to the digestive system.
While taking supplements is a good option, you must know that a lot of foods contain the probiotics that can keep you fit and healthy.
1.Yogurt
Yogurt is one of the most common probiotic foods which offer a wide range of health benefits(7). Yogurt is basically fermented milk and helps mostly in digestive system problems.
It is known to have proven results in preventing and curing gastrointestinal diseases, lactose intolerance, cardiovascular diseases, and certain allergies among others.
Consuming yogurt has other benefits such as improved bone health and optimized blood pressure.
Yogurt helps people to improve their lactose tolerance by turning some of it into lactic acid. One must ensure that the yogurt must have living bacteria.
2.Kefir
A combination of milk and fermented kefir grains, this dairy drink has been consumed for hundreds of years owing to its exceptional health benefits.
Kefir is a lot similar to yogurt and is fermented with yeast making it a richer probiotic. Kefir has been popular for improving bone health, preventing from allergies and infections, and digestive problems such as bloating and discomfort.
Kefir is also known for increasing the tolerance levels of people who cannot consume lactose due to health threats.
3.Pickles
Pickles are basically fermented cucumbers that are left in salted water. This fermented food is a very healthy source of probiotic bacteria and is very low in calories.
The pickles are high in sodium and eating them could provide you with a lot of vitamin K.
You must note that the pickles fermented in salted water contain living bacteria but the one fermented in vinegar do not.
4.Miso
Miso is a well known seasoning from Japan and is basically a paste of fermented soybeans. Miso can also be made out by mixing a lot of ingredients with soybeans such as rice, barley, and rye.
An excellent source of fiber and protein, Miso helps with a lot of health risks such as breast cancer and stroke. The seasoning is also rich in multiple vitamins, minerals, and nutrients.
5.Kimchi
Kimchi is a fermented cabbage Korean dish mixed with few other vegetables. This spicy dish contains lactobacillus kimchi and lactic acid bacteria which help with a lot of digestive health benefits.
Kimchi is a rich source of vitamins, nutrients, and minerals along with vitamin K, vitamin B2, and iron. Kimchi helps you to maintain a good digestive system and helps you to get rid of any type of digestion related discomfort.
6.Kombucha
Kombucha is a type of fermented tea which could be either black or green. This drink is generally consumed in Asia and is fermented by bacteria and yeast.
Primary health benefits of Kombucha include digestive support and elimination of toxins from the body. The drink also boosts up your body energy level.
7.Sauerkraut
Sauerkraut is a type of fermented cabbage mostly popular in European countries. It has a sour taste since it is fermented by lactic acid bacteria.
Sauerkraut has high fiber content and it is a great source of vitamin B, C, and K. It is also rich in vitamins, nutrients, and minerals. It contains high levels of anti-oxidants that benefit in eye health.
8.Tempeh
Similar to Miso, Tempeh is made by fermenting soybeans and is a stable food from Indonesia. Rich in protein, this fermented soybeans food could serve as a perfect substitute of regular meals. This makes the body absorb a large amount of vitamins and minerals from it by lowering the amount of phytic acid. This product is also a rich source of vitamin B12.
9.Coconut Kefir
This fermented drink is made out of coconut milk and kefir grains. Coconut kefir contains few probiotic bacteria and has significant digestive health benefits.
10.Natto
Similar to Tempeh and Miso, this popular dish from Japan is made from fermented soybeans and is a rich source of probiotic bacteria bacillus sabtilis that improves your immunity to fight diseases and supports digestive and cardiovascular health.
Natto also has an anti-inflammatory enzyme that prevents blood clotting in the body. It is also rich in minerals and vitamins and helps you keep your body healthy and fit.
Summary
Consumption of probiotic bacteria has proven health benefits. The major health benefit of these bacteria includes an improved digestive system. Apart from consumption of prescribed supplements, consumption of probiotic foods could help you with attaining you heath goals.
