Probiotics are in the Greek yogurt They had for breakfast and that Kimchi They ordered for lunch in the Buddha Bowl. You are found in the Kombucha You drank this afternoon and you are in the Miso paste that will go to dinner this evening. But what exactly are probiotics? Do you really need them – and what is the best way to get it?
What are probiotics?
“Probiotics are good for them bacteria that benefit their health,” are enough for help Digestibility To Immune and 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 tribes.
These living microorganisms offer “a variety of functions and advantages”, adds Ethan Dixon, MPH, RD, LD, a registered nutritionist for the US Army. “Probiotics are metabolized in the intestine and recorded in fermented foods and yoghurts or as a supplement.”
What are probiotics good for?
“It is accepted Microbiota“, Says Dixon. Have microbes of all kinds enormous effects on various organ systems and their respective functions. These intestinal bacteria can support digestion and metabolism.
That is exactly what is currently known. As Dixon adds, “science continues to discover new and exciting possible advantages of probiotics.”
Advantages of probiotics
Probiotics support your health In many ways that can differ based on the specific bacterial base. Here you will find a look at three prospective advantages of probiotics, according to research.
1. Promotion of digestive health
“Scientific knowledge indicates the effectiveness of probiotics in some digestive questions,” explains Dixon. An evaluation in the American family doctor Journal found certain probiotics in a number of cases of gastrointestinal load.
2. Support the support of the immunity health
A connection between probiotic tribes and immuneism was reported in emerging science. According to studies, these probiotics can help compete and block with “bad” bacteria, a phenomenon that is referred to as “colonization resistance” or as a “barrier effect”. **
3. Can help improve the mood
“The connection between our intestinal microbiota and emotional health is quite fascinating,” says Dixon. New emerging research (like this review) suggests that eating certain probiotics can influence cognitive function, stress management and decision -making. However, more research is required to better understand this connection.*
What are the side effects of probiotics?
A American family doctor study It is clear that a lack of clear guidelines for using probiotics and the most effective probiotic for different stomach -intestine problems for general practitioners and their patients can be confusing. And this abuse of probiotics can lead to negative side effects, such as: B.:
- Gas and flatulence
- Digestive feelings
- Trimming
- Diarrhea
“Whether an individual experiences the symptoms of symptoms or not,” says Dixon. “But many people see improvements after their body has properly adjusted to probiotics.”
Probiotics against prebiotics
Sometimes probiotics are confused with Prebiotics. “Prebiotics are A kind of carbohydrate (no living bacteria) and can be seen as food or fuel for probiotics, ”says Dixon. “Prebiotics should be taken with A probiotic regime and not alone. “
Prebiotics can be found in foods such as tomatoes, artichokes, bananas, asparagus, berries, garlic, onions, chicorée, legumes, oats, flax, barley and wheat, and you could see Inulin To food that have high pretbiotic content.
Should you take probiotic nutritional supplements?
Gorin says that fermented foods or nutritional supplements are a better choice for probiotics, that both are advantageous, but “eating first is the right way”.
This can be difficult to do, which is why many people are transformed into the addition to support their probiotic recording. Made from some of the most powerful superfoods, Shakeology Probiotics, prebiotics and digestive enzymes as well as up to 17 grams of protein and 6 grams of fiber per ball.*
If you are looking for a more comprehensive approach for a healthier intestine, The 4 -week intestinal protocol was developed to improve your microbioma and general health through movement, nutrition and supplementation with a low impact.*
What you should look for in a probiotic addition
If you go the probiotic supplement route, you know that you are not all the same, explains Gorin. “Make sure you choose a probiotic that contains the genus, the species and the trunk, ”she explains. “This probably means that the specific probiotics contained in the supplement will give research results.”
The most Frequent types of microbes used in probiotic products Are Lactobacillus, Bifidobacterium, Saccharomyces, Enterococcus, Escherichia, And Bacillus.
The hardness must also be taken into account in the selection of a probiotic addition that not only has to survive the hardships of the digestive environment, but also weeks and possibly months of storage.
Probiotic food
Many of the foods they eat, of course, contain probiotics. When it comes to working probiotic foods in your diet, Gorin is a fan of probiotic dairy products but only certain types contain active cultures.
“Not all yogurt contains probiotics, so it is important to read the label and visit the company’s website to look for transparency,” she says.
Dixon occasionally loves Kimchi and Miso Ramen, but as a daily probiotic source, he recommends low Sugar yogurt or kefir. “These foods also provide protein and calcium,” he says.
And heads-up, Kombucha fans: The sparkling drink receives Dixon’s dietician. “It has a very different culture of bacteria that are assumed to resemble our microbiota,” he says.
Foods that can contain probiotics The following:
- Cheese
- Kefir (milk and non-milk varieties)
- Yogurt (milk and non-milk varieties)
- Cultivated buttermilk, cottage cheese and sour cream
- Fresh cucumber
- Kimchi
- Kombucha
- Water kefir and other “probiotic” drinks
- Miso paste
- sauerkraut
- Temph
- Raw vinegar, including apple cider vinegar, including apple cider vinegar
*These statements were not assessed by the Food and Drug Administration. This product should not diagnose, treat, heal or prevent illness.
