Probiotics are the microorganisms, specifically bacteria and yeast, which are beneficial for human body. Word Probiotic is a combination of two words, pro means good and biotic meaning living organisms.
The first thought that comes at the mention of bacteria is something harmful and disease causing; but it should be borne in mind that not all bacteria are harmful. There are some bacteria which are must for the proper and undeterred functioning of the body.
Various bacteria are found naturally in our bodies like the ones found in intestines which help in proper digestion of food; while some other naturally occurring bacteria in our bodies kill foreign micro-orgnisms, thus protecting the bodies from their harmful effects.
Probiotics are similar to naturally occurring bacteria in our bodies, which may improve the functioning of body thus improving the overall health. They have been proved to be safe for most of the people.
HOW AND WHEN DO PROBIOTICS WORK?
There are some proven benefits of probiotics which have been listed below:
1. Restore the Balance between Pathogenic (Disease Causing) and Pro (Friendly) bacteria: Probiotics have been proven to be quite effective in situations when number of pathogens (disease causing microorganisms) far exceeds the number of good bacteria in body. This may happen due to some illness, infection or bad dietary habits like consuming too much of processed and canned food.
2. AAD (Antibiotic associated Diarrhoea): Antibiotics sometimes cause diarrhoea, particularly in children, by killing the good bacteria in gut along with the target bacteria.
In such cases, if antibiotics are supplemented with probiotics, AAD (Antibiotic associated Diarrhoea) can be prevented.
3. Relieve Symptoms of IBS (Irritable Bowel Syndrome): Specific probiotics may help with bloating, flatulence and irregular bowel movement associated with IBS.
4. Decrease the Severity of Infectious Diarrhoea: Research has shown that probiotics are very effective in reducing the severity and duration of diarrhoea that has been caused by certain bacteria and viruses.
5. Preventing NEC (Necrotising Enterocolitis) in Premature Babies: NEC (Necrotising Enterocolitis) is a condition, more common in premature babies than other sections of population, in which small intestine and gut get inflamed. Probiotics have proven to be effective in preventing and accelerating the recovery of NEC in premature babies.
6. Reduce the Symptoms of Lactose Intolerance: Some people are intolerant to lactose, a kind of sugar found in milk and milk based products. Specific probiotics could help in curing the symptoms of lactose intolerance which include upset stomach, bloating, flatulence and indigestion.
7. Helpful in Pouchitis: Pouchitis is the inflammation of the artificial passage (known as Pouch) between the small intestine and anus, created in people who have to undergo removal of large intestine and rectum. This condition may further lead to medical complications.
Probiotics have shown positive effects in a large number of cases of Pouchitis.
SOME MYTHS/ QUESTIONABLE CLAIMS ABOUT PROBIOTICS:
Helpful in Eczema: There has been an increasing hue and cry over the probiotics being helpful in curing eczema. But there is a little evidence to prove it. So it remains rather doubtful if probiotics can be used for the cure of eczema.
Boost the Immunity: Sufficient research is yet to be conducted to jump on to the conclusion that probiotics boost the overall immunity.
Cures IBS: This is again an unsupported claim. There is no doubt that probiotics can relieve some symptoms like bloating, flatulence and irregular bowel movement associated with IBS; but role of probiotics in curing IBS is yet to be proved.
Having understood the Probiotics, their advantages and the associated myths, let’s get familiar with some foods which are super rich in probiotics. No one can question the efficacy and benefits of probiotics occurring in their natural habitats over the ones developed and preserved in artificial environments.
Here is a list of foods which are rich in probiotics and can be included in diet to have a healthier gut:
1. Yoghurt: Yoghurt is the most popular probiotic food. But one should take care that not all yoghurts are loaded with probiotics. It must have live and active cultures. Apart from that, yoghurt must be from goat or sheep’s milk which have been grass fed and it should be organic.
2. Tempeh: Native to Indonesia, Tempeh is made from fermented soybeans in which mold is used for binding. Resembling a patty, its taste can be termed as meaty with undertones of beef, mushroom and nuts. Because of its meaty taste, it becomes a favourite amongst people who shift from non-vegetarianism to vegetarianism. Apart from being loaded with good bacteria, it is rich in proteins, Vitamin B12 and Iron. So, tempeh is a super food if you want to be healthy.
3. Kimchi: A Korean side dish, prepared by lacto fermenting radish, cabbage and scallions and seasoned with paste of spices and sugar; kimchi not only gives you much needed dose of probiotics, but has slimming properties as well.
4. Cucumber Pickle: Cucumber pickle fermented in salt water is a rich source of probiotics. Just add it to your salad to enhance the taste and nutritive value of your mini meal.
5. Miso: It is a seasoning originating from Japan, made with fermented soybeans/ rice/ barley, is high in good bacteria. It is mainly used to season soups.
Not only does it give you a healthier gut by replenishing friendly bacteria, rather reduces the risk of cancer and cardiac diseases as well. It is also known to reduce fatigue, inflammation, blood pressure and bad cholesterol.
6. Apple Cider Vinegar: ACV more popular for its weight loss properties is a great addition to your daily food. It regulates blood pressure, sugar level and cholesterol as well.
Now we have one more reason to add it in our monthly grocery list as it is a very good probiotic.
7. Brine Cured Olives: Brine cured olives are a great source of probiotics. Taste and health rarely meet each other. Brine cured olives are one such snack.
Final Thoughts
There are many more foods that are rich in probiotics. With a wide range of probiotics to choose from, it can be tricky to make a choice. Make it sure to go for organic and sodium benzoate free product.
When looking for a probiotic supplement, you have to keep in mind your concern and choose the supplement accordingly. Not all probiotics are same. A particular probiotic may be good for a specific concern while it may be ineffective for some other sickness. It is good to take professional advice.
One has to duly understand that probiotics are not a substitute to medications. They just speed up the recovery and improve overall health. If you are under some medical condition, it is advisable to take advice of doctor and therapist.
