Is probiotic food good for your health?
Probiotics as defined by the WHO are “live microorganisms, which when administered to the body in adequate amounts confer health benefits to the host.” In simple words, they are a group of live bacteria that have various health benefits when consumed in required amounts. They are non-pathogenic in nature. Researchers state that it is safe to consume a probiotic every day with a few exceptional cases, as they are natural foods and not supplements.
Scientific research studies have discovered that consuming food and supplements with some specific kind of live bacteria has shown multiple health benefits and the potential to cure disease and illness. They are very strongly associated with digestive health.
These live microorganisms are available in the form of food or supplements. The most commercially available and commonly consumed probiotics are fermented dairy products like yogurt and buttermilk. The two most common strains that are usually regarded as safe for long-term human consumption are Lactobacillus and Bifidobacterium genera.
Foods that are good sources of Probiotics include:
–Yogurt is one of the best sources of probiotics, it is made from fermenting milk by lactic acid bacteria and bifidobacteria. Yogurt may also be suitable for people who have lactose intolerance. However, one must remember to always look for the label which still has active or live cultures as some fat-free/low-fat yogurt may have lost the probiotic effect during processing.
-Kefir is another fermented probiotic milk drink made by adding kefir grains to cow’s/goat’s milk. It improves digestive problems and helps fight against infections. Though yogurt is more commercially known but kefir is a better source and is lactose intolerant friendly.
– Sauerkraut is a traditional food side dish in many European countries and is made up of shredded cabbage that has been fermented by lactic acid bacteria. It has a sour, salty taste and along with its probiotic qualities, it is also very rich in fiber, vitamin C, sodium, and iron. However, similar to yogurt it is important to choose unpasteurized sauerkraut from the market for benefiting from its probiotic effects.
– Kimchi, though similar to Sauerkraut in nature is derived from Korean origin. It is spicy and can be made from different vegetables including the standard cabbage
– Miso is a traditional Japanese seasoning made by fermenting soybeans with salt and a type of fungus called koji or with other ingredients such as barley, rice, or rye. The prepared past is usually added to a popular breakfast food named the miso soup in Japan.
– Tempeh is another fermented soybean product. This Indonesian soybean patty has a smoky, nutty flavor and is also rich in protein.
– Naturally fermented Pickles are rich and good sources of Probiotics. The salt and water used for fermentation result in the growth of good bacteria that promotes healthy gut microbial flora and encourages a diverse microbiome.
Many food preparations in the Indian household are probiotic dense and healthy. South Indian delicacies like Idli, Dosa, Appam, Uttapam are traditionally made by fermenting rice and lentils and are packed with a high number of good bacteria live cultures. Other dishes like Dhokla, Kanji, Buttermilk are also similar in nature and also very easy to prepare. The numerous pickles, fermented vegetables and fruits, murrambas, and chutneys prepared in Indian households are very rich sources of Probiotics.
Probiotic foods are not only super healthy but have multiple beneficial effects on the body too.
They improve overall gut health, lowers the severity, and help in faster recovery from episodes of diarrhea and severe GI conditions like ulcerative colitis and Chron’s Disease.
Probiotics enhance immune responses and have anti-inflammatory properties which help fight against infection and modulate the body’s gut-brain axis.
They have a positive impact on the lipid profile by binding and lowering cholesterol levels, reducing the risk of coronary heart diseases, and maintaining blood pressure control.
Recent studies have shown that probiotics could improve dermal health. They aid in wound and scar healing, skin rejuvenation, and also atopic eczema. Probiotics are also useful to maintain oral health and prevent oral diseases like dental caries, periodontal infection, and halitosis.
Probiotics help in preventing and treating yeast infection, Urinary Tract Infection, stomach, and respiratory infection especially in children, certain allergies, and asthma.
Probiotics also help in decreasing inflammation during rheumatoid arthritis.
Eating foods that are rich in probiotic bacteria will not only aid in disease prevention and cure but eventually retard the growth of harmful bacteria and promote the health and wellbeing of the body.
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