Probiotics are in the Greek yogurt that you had for breakfast and Kimchi in the Buddha Bowl that you ordered for lunch. They are in the Kombucha on which you sipped this afternoon, and they are in the Miso paste which will go to the dinner tonight. But on the other hand, what exactly are the probiotics? Do you really need it – and what is the best way to get them?
What are probiotics?
“Probiotics are bacteria good for you who benefit your health”, ranging from help digestive health has immune health And more, explains Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in New York. It is a wide definition from which things become much narrower depending on the variety of probiotic strains.
These living microorganisms offer “a multitude of functions and advantages,” adds Ethan Dixon, MPH, RD, LD, a dietitian registered for the American army. “Probiotics are metabolized in the intestine and are found in fermented foods and yogurts, or taken as a supplement”,
What are probiotics for?
“We think that probiotics will help create a profile of healthy intestinal bacteria in our body, known as our microbiotaSaid Dixon. Microbes of all kinds have enormous effects on various organ systems and their respective functions. These intestinal bacteria can help digestion and metabolism.
This is exactly what we know now. Like adding Dixon, “science continues to discover new possible advantages of probiotics”.
Advantages of probiotics
Probiotics support your health In several ways, which can differ depending on the specific strain of bacteria. Here is an overview of three potential benefits of probiotics, depending on research.
1. Promote digestive health
“Scientific evidence suggests the effectiveness of probiotics in certain digestive problems,” says Dixon. A review in the American family doctor The review has found some effective probiotics in a number of cases of gastrointestinal distress.
2. Support immune health
A link between Probiotic and immune health strains has been reported in emerging science. According to research, these probiotics can help by competing and blocking “bad” bacteria, a phenomenon called “resistance to colonization” or “barrier effect”. *
3. Can improve mood
“The association between our intestinal microbiota and our emotional health is quite fascinating,” explains Dixon. New emerging research (like this goodbye) suggests that the consumption of certain probiotics can have an impact on cognitive function, stress management and decision -making. However, additional research is necessary to better understand this connection. *
What are the side effects of probiotics?
A American family doctor study Note that a lack of clear guidelines at the time of using the most effective probiotics and probiotics for various gastrointestinal problems can be confusing for family physicians and their patients. And this improper use of probiotics can lead to negative side effects, such as:
- Gas and bloating
- Indigestion feelings
- Nausea
- Diarrhea
“If an individual experiences symptoms or not,” explains Dixon. “But many people see improvements after their bodies adapts correctly to taking probiotics.”
PROBIOTICS VS Prebiotic
Sometimes probiotics are confused with prebiotics. “Prebiotics are a type of carbohydrates (no living bacteria) and can be considered food or fuel for probiotics,” says Dixon. “Prebiotics must be taken with A probiotic regiment and not alone. »»
Prebiotics are found in foods such as tomatoes, artichokes, bananas, asparagus, berries, garlic, onions, chemistry, legumes, oats, linen, barley and wheat, and you might see inulin Added to foods that have high prebiotic content.
Should you take probiotic supplements?
As for whether food or fermented supplements are a better choice to get probiotics, Gorin says that both are beneficial, but “eating food first is often the way to follow”.
This can be difficult to do in a coherent way, which is why many people turn to supplementation to help support their probiotic contribution. Made from some of the most powerful superalions, Shakeology Provides probiotics, prebiotics and digestive enzymes, as well as up to 17 grams of protein and 6 grams of fiber per scoop. *
If you are looking for a more complete approach to a healthier intestine, The 4 -week intestine protocol has been designed to help improve your microbiome and overall health through exercises, nutrition and low impact supplementation. *
What to look for in a probiotic supplement
If you take the path of the probiotic supplement, know that they are not all identical, explains Gorin. “”Make sure you choose a probiotic that contains gender, species and strain, ”she explains. “This probably means that there are research behind the specific probiotics contained in the supplement.”
Most Common types of microbes used in probiotic products are Lactobacillus, bifidobacterium, saccharomyces, enterococcus, escherichia, And Bacillus.
Ruin is also a factor to consider when choosing a probiotic supplement, which must survive not only to the rigors of the digestive environment, but also for weeks and perhaps months of storage.
Probiotic foods
Many foods you eat every day contain probiotics naturally. With regard to probiotic working food in his diet, Gorin is a fan of dairy products containing probiotics – but only certain types contain active crops.
“All the yogurt does not contain probiotics, so it is important to read the label and visit the company’s website to seek transparency on this subject,” she says.
Dixon loves Kimchi and Miso Ramen occasionally, but as a daily probiotic source, he recommends low sugar content yogurt Or kefir. “These foods also provide proteins and calcium,” he says.
And head high, fans of Kombucha: the effervescent drink obtains the seal of dietary approval of Dixon. “It has a very varied culture of bacteria that resemble our microbiota,” he says.
Foods that may contain probiotics include what follows::
- Elderly cheeses
- Kéfir (dairy and non -dairy varieties)
- Yogurt (dairy and non -dairy varieties)
- Cultivated woodter, cottage cheese and sure cream
- Fresh pickles
- Kimchi
- Kombucha
- Water kefir and other “probiotic” drinks
- Miso paste
- Sauerkraut
- Tempeh
- Brut vinegar, including apple cider vinegar
* These declarations were not evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent a disease.
