Probiotics
The digestive tract is home to more than 500 species of bacteria, comprising about 100 trillion bugs altogether. They are extremely important for our overall health. For example, they help digest food we eat, synthesise certain vitamins, as well as play an important role in immune defence. They also help us absorb nutrients from the food we eat.
There are ‘good’ bugs called probiotics, which we can constantly replenish. These probiotics also need nourishing food to help them grow. Prebiotics are the fibre-rich foods that probiotics feed and grow on.
Two of the main probiotic bacteria that reside in the digestive tract are Lactobacilli and Bifidobacteria. These can be taken in the form of supplements or included in the diet in the form of fermented foods.
In order to maintain colonisation in the digestive tract, probiotics must be taken or eaten regularly. While general recommendations call for ingesting 1 to 25 billion colony-forming units (CFUs) daily, most store-bought probiotic yogurts contain about 1 billion CFUs per serving.
To get the maximum benefit from fermented foods, read the product labels and choose only those that contain “active, live cultures”, preferentially raw, and unpasteurised ingredients. Opt for organic products as they are not heat- treated after fermentation, so more of the good bacteria are present.
Fermented foods such as sauerkraut or kefir can also be made at home, and it is a safe way to ensure that you are ingesting beneficial bacteria.
Probiotic Foods:
Fermented vegetables
Kefir
Kimchi
Kombucha
Miso
Natto
Pickled vegetables (raw)
Sauerkraut
Tempeh
Yoghurt (plain, no added sugar, active cultures)
Prebiotic Foods:
Asparagus
Banana
Dandelion greens
Aubergine
Endive
Garlic
Honey
Artichokes
Kefir
Leeks
Legumes
Onions
Peas
Yoghurt
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