The term “probiotics” can be spotted in quite a few headlines these days, but what exactly does it mean? Literally, probiotics means “for life” (from the Greek “pro”-for and “bios”-life) and is the name given to the friendly intestinal microflora and beneficial bacteria that reside within all of us. They help to strengthen our bodies and immune systems, and with the continuous strides of science will continue to lessen our dependence on antibiotics. People who regularly consume probiotics are better equipped to fight the growth of disease causing bacteria. Looking for a way to increase your intake of probiotic foods but not sure how? You’ve come to the right place! There are many different ways to enjoy the nutritional value of probiotics in your life. You may have even tried some of them without knowing it!
1) Sauerkraut
German Tradition Meets Aphrodisiac
Arguably the best, most hypoallergenic and digestible form of probiotics is sauerkraut. It’s loaded with extra B vitamins and vitamin C. Studies being done in Finland and in the Unites States suggest that fermented cabbage offers more of an anti-carcinogenic effect than its raw or cooked relatives. One such study by the University of Michigan and Warsaw’s Food and Nutritional Research Institute evaluated women who ate sauerkraut at least three times per week significantly reduces their risk to developing breast cancer than those that did not. The science behind that conclusion is that certain compounds in cabbage and sauerkraut have been identified to block the action of estrogen, a hormone that breast cancers can be reliant on for growth. Other compounds found in the fermented cabbages are called isothiocyanates and have been recognized to have anti-cancer properties.
This probiotic-loaded food is very easy to make at home! So, if you have just a bit of time and a touch of patience, you can make your own. It’s more economical than buying it from the store.*
According to bestselling author of You Are What You Eat, Dr. Gillian McKeith, “The sexiest food of all is raw sauerkraut. Honestly! Research carried out in the US found that 90 percent of men were more ‘up for it’ after eating the pickled cabbage.” So go ahead- have another helping on your hot dog or brat!
2) Kombucha
It’s Alive! Medicinal Qualities of the Fermented Mushroom Tea
Kombucha is a popular health promoting beverage and natural folk remedy made by fermenting tea and produces a refreshingly light and sparkling, sweet and sour drink with a fruity fragrance full of health giving acids and nutrients. The Kombucha culture, or SCOBY (symbiotic culture of bacteria and yeasts), feeds on the sugar and in exchange produces other valuable substances which transform into the drink: glucuronic acid, glucon acid, lactic acid, vitamins, amino acids, antibiotic substances, 0.5% to 1% alcohol is produced as well as other products. Here’s what Kombucha can do:
-Cleanses toxins from the system
-Improves eyesight
-Boosts energy, both in the long and short-term
-Regulates digestion by replenishing intestinal flora
-Improves circulation -Reduces systemic inflammation
-Heals bladder infections -Reduces high blood pressure
-Helps with weight loss -Detoxifies the liver
-Helps ease fibromyalgia and chronic fatigue
-Clears up skin problems including acne and eczema
-Improves overall feeling of well being
-Much, much more!
A lot of people that drink the Kombucha report elevated feelings of energy and a sense of well-being. Depending on the raw teas and/or juices that are used, the sky’s the limit on flavor. Those of you that are considering a spring detox program should try using Kombucha. It helps to naturally balance the body’s inner chemistry, allowing our organs to work more efficiently and make it inhospitable for the micro-organisms that lead to sickness. You may begin to notice the benefits with as little as 4 oz per day.
3) Kefir
A Beverage that Aids in Digestion
Kefir is very similar to yogurt; both are cultured milk products and both contain beneficial bacteria and come in some pretty great flavors. But that is about where the similarities end. While yogurt contains transient beneficial bacteria that provide food for the permanent residents of the stomach and guts and helps to keep the digestive system clean, kefir actually colonizes the GI tract. Kefir also contains several strains of bacteria that yogurt does not such as Lactobacillus Caucasus, Leuconostoc, Acetobacter species, and Streptococcus species.
Kefir also contains good yeasts such as Saccharomyces kefir and Torula kefir, which help to remove detrimental pathogenic yeasts from the body. This is accomplished by strengthen the lining of the intestines, making the body more effective in resisting the attacks of bugs like E. Coli, Clostridium, and parasites. Kefir’s active yeasts and bacteria provide more nutritive value than yogurt by helping to digest the foods that you eat and by keeping the colon clean and healthy. This product is easier to digest because of the smaller curd size, and it’s very nutritious food for babies and young children. Check your local supermarket for this super-food or check back to learn how to make your own!*
4) Cheeses
So Many Varieties- So Little Time!
Aged cheese is a wonderful source of lactic acid bacteria and probiotics. The longer cheese is aged for, the more probiotics and metabiotics (beneficial byproducts released as the probiotics digest their food) it will contain. Cheese production uses starter bacteria, but during the ripening process other (mainly lactic acid bacteria) spontaneously grow. These are often probiotic bacteria and are thought to arrive either via the milk or upon other ingredients and are often specific to a particular producer. Probiotic benefits are often overlooked in Cottage Cheese, too. While it doesn’t contain as much as yogurt, it is still a nutritious and tasty treat. Try pairing it with fresh fruit and yogurt. So do yourself a favor- have some cheese with that!
5) Yogurt
Celebrate the Culture Revolution
Yogurt is the best known member of the probiotics family and most of us find it to be a tasty treat. Not all yogurts are created equal, so check labels for these items:
- Live and active cultures
- Choose non-pasteurized yogurt. Some companies pasteurize the yogurt as part their manufacturing process; this destroys the beneficial bacteria in the yogurt, reducing its health benefits.
- Check the expiration date! Yogurt that has gone past the expiration date may not have as many active cultures in it.
- Plain yogurt is actually best. The fruit-added varieties contain more sugar than plain yogurt, and they can be more expensive. If you are looking to add flavor, mix in honey, real fruit or real fruit jams or jellies.
Besides the tried and true method of container and spoon, there are also many varieties of yogurt drinks as well. Try blending it into a smoothie, on top of your pancakes, as a fruit dip or a low-fat alternative to salad dressings, mixed in with oatmeal, over French toast or waffles, on your cinnamon roll… The list goes on. Be creative. Be daring!
Since the number of bacteria outnumbers the cells in our body ten to one, it makes you wonder who (or what) is running whom. We can’t survive without these beneficial little micro-organisms, but they can survive without us. In modern times, while access to food is more abundant than ever before, we are seeing an increase in people’s base weight… especially in the U.S. Meanwhile, our bodies are essentially “starving” for the nutrients they need! So, give your body a tasty and healthy way to balance itself. The changes will be satisfying, delicious and apparent almost immediately!
* Stay tuned for our probiotics recipe blog which will show you how to make you own probiotic- rich food and drinks for pennies on the dollar.
Kori Davison
www.ProbioticSmart.com
Kori grew up on a dairy farm and is currently pursuing a B.A. in Sales/Marketing and Psychology. She has worked as the Marketing Manager for SPNC, writing and designing their business materials. She currently blogs at www.ProbioticSmart.com, where she also helps customers find the products they are looking for.
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Kori -
I’m really into probiotics.
Started with yogurt to help chronic constipation. Then found a pet product that works to lower the pet dander and also help with dermal spots – probiotic drops in my pups water – have helped keep the vet bill down. Same company makes cleaners for the house – that minimize biofilm.
The product is online and called Chrisal Probiotics.
Check it out – it might be good for your blog.
I feel that probiotics are a great way to support a healthy lifestyle. I have tried yogurt and Kefir but I have just recently found these probiotic attune bars. They have living cultures in them and are beneficial to my daily diet. Do you think the Attune bars can replace some of my other daily probiotic intakes?