The probiotics are in Greek yogurt you had for breakfast and Kimchi in the Buddha bowl you ordered for lunch. They are found in Kombucha that pits this afternoon, and they are in the Miso paste that will go to the dinner tonight. But broken, what are the probiotics exactly? Do you really need them – and what is the best way to get them?
What are the probiotics?
“Probiotics are good bacteria for you who benefit from your health,” ranging from digestive health to immune health and more, explains Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in New York. This is a broad definition from which things become much narrower depending on the variety of probiotic strains.
These living microorganisms offer “a host of functions and benefits,” adds Ethan Dixon, MPH, RD, LD, a registered dietitian for the US military. “Probiotics are metabolized in the intestine and found in fermented foods and jogurts, or are taken in addition,”
What are probiotics good for?
“Probiotics are believed to help create a healthy profile of intestinal bacteria in our body, known as our microbiota,” says Dixon. Microbes of all kinds have great effects on different organ systems and their respective functions. These intestinal bacteria can help with digestion and metabolism.
This is just what is currently known. As Dixon adds, “Science continues to reveal new and exciting possible benefits of probiotics.”
The benefits of probiotics
Probiotics support your health in a number of ways, which may vary based on the specific strain of bacteria. Here’s a look at three future benefits of probiotics, according to the research.
1. Promote digestive health
“Scientific evidence suggests the efficiency of probiotics in some digestive issues,” explains Dixon. A summary in US family The magazine found some effective probiotics in a number of cases of gastrointestinal concern.
2. Support immune health
A link between probiotic strains and immune health has been reported in developing science. According to research, these probiotics can help by competing and blocking “bad” bacteria, a phenomenon referred to as “colonization resistance” or “barrier effect”. **
3 can help improve mood
“The association between our intestinal microbiot and emotional health is quite attractive,” says Dixon. New developing research (such as this summary) suggests that consuming some probiotics can affect cognitive function, stress management and decision making. However, more research is needed to better understand this connection.*
What are the side effects of probiotics?
A US family The study notes that the lack of clear guidance that when using probiotics and the most effective probiotics for various gastrointestinal issues can be confusing for family doctors and their patients. And this misuse of probiotics can lead to negative side effects, such as:
- Gas and bounce
- Feelings of indigestion
- Nausea
- Diarrhea
“Whether an individual experiences symptoms,” says Dixon. “But many people see improvements as their body adapts properly to get probiotics.”
Probiotics vs prebiotics
Sometimes probiotics are confused with prebiotics. “Prebiotics are a type of carbohydrate (not living bacteria) and can be thought of as food or fuel for probiotics,” says Dixon. “Prebiotics should be taken ABOUT a probiotic regimen and not only. “
Prebiotics are found in foods such as tomatoes, artichokes, bananas, asparagus, berries, garlic, onions, chicks, legumes, oats, linen, barley and wheat, and you can see the added inul in foods that boast of high content prebiotic.
Should you get probiotic supplements?
Regarding the fact that foods or fermented supplements are a better choice to get probiotics, Gorin says both are useful, but “eating food is often the way to go”.
This can be difficult to do constantly, which is why many people turn into complement to help support their probiotic intake. Produced by some of the most powerful super foods, Shakeology provides probiotics, prebiotics and digestive enzymes, along with up to 17 grams of protein and 6 grams of fiber per spoon.*
If you are looking for a more comprehensive approach to a healthier intestine, the 4 -week intestinal protocol was created to help improve your microbioma and overall health through exercises, food and low impact supplementation.*
What to look for in a probiotic addition
If you go on the path of probiotic fulfillment, know that they are not the same, Gorin explains. “Be sure to choose a probiotic containing gender, species and strain, ”she explains. “This is likely to say that there is research after specific probiotics involved in additional.”
The most common types of germs used in probiotic products are Lactobacillus, bifidobacterium, saccharomyces, enterococcus, Escherichia, AND Bacilli.
Strength is also a factor to consider when choosing a probiotic addition, which should survive not only the severities of the digestive environment, but also weeks and maybe storage months.
Probiotic food
Many of the foods you eat daily contain probiotics naturally. When it comes to working probiotic foods in its diet, Gorin is a milk fan containing probiotics-but only certain species contain active crops.
“Not all yogurt contains probiotics, so it’s important to read the label and visit the company’s website to seek transparency about it,” she says.
Dixon I love Kimchi and Miso Ramen on occasion, but as a daily probiotic source, he recommends low sugar or kefir yogurt. “These foods also offer protein and calcium,” he says.
And with the head, Kombucha fans: Wild drink gets the seal of approval of the dixon diet. “There is a diverse culture of bacteria believed to resemble our microbiota,” he says.
Foods that may contain probiotics include the following:
- Elder cheeses
- Kefir (milk and non -milk varieties)
- Yogurt (milk and non -milk varieties)
- Cultured buttermilk, cottage cheese and sour cream
- Sauerine
- Kimchi
- Kombucha
- Water kefir and other “probiotic” drinks
- Miso paste
- Flower -cabbage
- rhythm
- Raw vinegar, including apple cider vinegar
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
