As good and evil elements exist in this world, so as the presence of good bacteria and bad bacteria. For some, their thought of bacteria can be associated with ill effects that they may cause in our body. But do we know good ones also exist and they made great contributions to our body? So, what are these good or friendly bacteria? Probiotics are good or friendly bacteria that are significant for health-promoting and immunomodulatory properties. Bifidobacterium and lactobacillus are probiotics used to maintain a healthy digestive tract (stomach and intestines). It may also help maintain healthy bacteria in the reproductive organ of females to support vaginal health.
These probiotics treat people suffering from irritable bowel syndrome, ulcerative colitis, or an ileal pouch. They also prevent and treat various infectious, allergic, and inflammatory conditions as demonstrated in numerous human and animal studies. Probiotics also help reduce symptoms of anxiety and depression and may also cause modest reductions in blood pressure.
These are the following foods rich in probiotics:
YOGHURT – one of the most familiar sources of probiotics that keep a healthy balance in your gut. Probiotics can help ease lactose intolerance. They may also help tame gas, diarrhea, and other tummy troubles. This is made from milk that has been fermented by friendly bacteria, mainly lactic acid bacteria and bifidobacteria.
SAUERKRAUT – is a finely shredded cabbage that has been fermented by lactic acid bacteria. It has a sour, salty taste and can be stored for months in an airtight container. Also rich in vitamins, minerals, and antioxidants. Just make sure to choose unpasteurized sauerkraut, as pasteurization kills the live and active bacteria.
MISO – a Japanese seasoning that is traditionally made by fermenting soybeans with salt and a type of fungus called koji. This paste is often used in miso soup, which is a popular breakfast food in Japan. It is also a good source of protein and fiber.
KIMCHI – a fermented, spicy Korean side dish that is made from fermented cabbage or other vegetables. Kimchi contains the lactic acid bacteria Lactobacillus kimchi, as well as other lactic acid bacteria that may benefit the digestive system.
PICKLES - When looking for pickles that are rich in probiotics, choose naturally fermented kinds, where vinegar wasn't used in the pickling process. Sea salt and water solution feed the growth of good bacteria, and it may make sour pickles help with your digestion. They are low in calories and high in vitamin K.
ACIDOPHILUS MILK - One of the easiest ways to get probiotics is to use this kind of milk, which has been fermented with bacteria. Buttermilk, too, is rich in probiotics.
SOFT CHEESE - They’re good for your digestion, but not all probiotics can survive the journey through your stomach and intestines. Research finds that strains in fermented soft cheeses, like Gouda, are hardy enough to make it.
SUPPLEMENTS - Probiotics aren’t only in foods. They also come in capsule, tablet, powder, and liquid forms. Although these supplements don't provide the nutrition that foods can offer, but they're easy to use.
Not all bacteria are bad for us, in fact, we also need bacteria that are good enough to improve our health. There are many healthy probiotic foods you can eat. If you can’t eat any of these foods, you can also take a probiotic supplement. Probiotics, from both foods and supplements, can have powerful effects on health. Take note, use these probiotics only if prescribed by your doctor.
AA VI Angelyn P. IntaL, RND
References:
- WebMD. Top Foods with Probiotics. website: https://www.webmd.com/digestive-disorders/ss/slideshow-probiotics
- Healthline. Probiotic Foods that are Super Healthy. website: https://www.healthline.com/nutrition/11-super-healthy-probiotic-foods
- Bifidobacterium and lactobacillus. website: https://www.drugs.com/mtm/bifidobacterium-and-lactobacillus.html
