The Power of Probiotics and other informative facts
Food Health & Wellness

The Power of Probiotics and other informative facts

PROBIOTICs
Written by Anima Sur

Probiotics are consisting of beneficial bacteria that helps keep our body healthy and working well.

Probiotics are best as a natural treatment for lactose intolerance. Probiotics are popular as the new vitamins which are especially good for those with digestive problems such as Lactose Intolerance.

What are Probiotics?

Probiotics are living organisms that are present in your intestines. They help maintain a healthy digestive system. They are also available as active or “live” cultures in some yogurts and as supplements. The most common probiotic bacteria mainly come from two of the many genus groups: Lactobacillus or Bifidobacterium. Each group of bacteria has different species and each species have different strains which is the ‘code’ at the end.  They may help your body digest lactose. Probiotics are generally safe. They may be worth trying if other methods do not work.

Can It help with Lactose Intolerance?

There are studies that if you have lactose intolerance then you can tolerate the lactose in yogurt better than the same amount of lactose in milk. This is because the lactase-producing bacteria in the yogurt contributed to your digestion of lactose. These bacteria appear to alleviate lactose intolerance through their ability to produce the lactase enzyme.

Choosing the Right One

If you are lactose intolerant then Lactobacillus bulgaricus, Lactobacillus acidophilus, and Streptococcus thermophilus produce the enzyme lactase that helps the gut digest and absorbs lactose. You may wish to consider something like Digestive Advantage Probiotics Lactose Defence Formula Probiotic Capsules.

The health benefits of using Probiotics

In simple terms, your digestive system contains an enormous amount of different types of bacteria. Certain of these bacteria are good and some are bad. So it is only fair to assume that giving the good bacteria a boost can only do you good.

So, what are Probiotic Supplements?

Probiotics are live bacteria and yeasts that are good for your health, especially your gut. Normally, we think of bacteria as something that causes diseases. Nevertheless, your body is full of microorganisms that are both good and bad. Probiotics are “good” or “helpful” bacteria because they help keep your gut healthy.

How Can You Get More Beneficial Bacteria?

The 3 Sources of getting the beneficial bacterias are

A. Eating Fermented Foods

Almost every culture in the world has a history of using fermented foods for health and culinary enjoyment. Yogurts, curds, kimchi, sauerkraut, and even fermented grains or meats are just a few examples.

Almost all store-bought fermented foods have been pasteurized. Pasteurization, in most cases, kills the beneficial bacteria destroying many of the health benefits.

Make your own yogurts, fermented vegetables, and kefir at home. By doing so you will get the freshest source of living microflora.

B. Eating Organic, Raw Foods for probiotics

Organically grown fruits and vegetables are a natural source of soil organisms and other beneficial bacteria that are excellent for your health. It is always a good idea to eat fresh, raw fruits and vegetables. But of course, since pesticides can kill bacteria, organic produce is the preferred choice.

Even with organic produce, it is still important to wash the produce thoroughly before eating.

To keep things simple, start by making sure your salad greens are all organic including lettuce, spinach, and arugula. Organic apples and pears, usually unpeeled. They are also great snacks that most people love.

C. Taking a Probiotic Supplement

For many people with busy lives, taking a simple probiotic supplement before breakfast can have a tremendous impact on their health. Probiotics are safe and very simple to include in your routine.

Most store-bought probiotics are very weak, often just 1-5 billion CFU’s/gram (CFU means colony forming units) and just 2 strains of bacteria. At the very minimum, you want a potency of 25 billion CFU’s, and a 50 billion CFU supplement. Also, you will want 10 different strains of bacteria rather than the less potent, store-bought formulas that often have just 1-2 strains.

Prebiotics vs. Probiotics – What’s the Difference?

In order for probiotics to do what they do best, they need the right environment for them to thrive. Without this, they can’t do much good. And this is where prebiotics help.

Probiotics do not have the same power as prebiotics. They are a lot more delicate in that heat. The stomach acid can kill them. And rendering them ineffective before they’ve even been digested. Additionally, if you don’t consume dairy foods, for whatever reason, you may find ingesting adequate amounts of probiotics difficult, if not impossible.

What is this Prebiotics?

Prebiotics are non-digestible fibers that help probiotics and other good bacteria to flourish in your gut. They are commonly available in foods like pulses, oatmeal, onions, and artichoke. Prebiotics help strikes the right balance in your gut. However, the small amounts of fiber in each of these foods make ingesting enough fiber extremely difficult. The foods highest in prebiotic fiber, like chicory root, are almost impossible to eat in large enough quantities every day.

Where to get Them?

Consuming cultured foods as part of a balanced diet, you’re going to consume a great variety of probiotics, and eating a variety of fruits, vegetables, and whole grains will offer the necessary prebiotics needed for probiotic metabolism. Both are necessary for healthy gastrointestinal function. Adding a prebiotic fiber supplement to your diet is fast and simple.

prebiotics & Probiotics

Prebiotic vs Probiotic Supplements

If you are trying to decide between a probiotic and/or a prebiotic supplement. Then you ought to consider the following facts:

PrebioticsProbiotics
Are a special form of dietary fiberLive bacteria in yogurt, dairy products, and pills. There are many probiotics species available
Powders are not affected by heat, cold, acid, or time.Bacteria require to be live. They may die due to heat, stomach acid, or with time.
Provides numerous health benefits to normal healthy beings. Scientifically provenOffer some health benefits. Scientific research is still on
Nourishes the good bacteria that are already existing in the Gut.Must compete with the 1000 species of bacteria already existing in the Gut
Helpful in chronic digestive disorders and IBSCertain species are helpful in children diarrhea, IBS, etc
Comparison between Prebiotics & Probiotics

Are there Probiotic in Foods?

Our intestines are home to about 500 million bacteria, some of which are good and some are bad. The more good bacteria you have in your gut, the stronger your immune system will be. Probiotics are usually referred to as “good bacteria” in that they help the body absorb important vitamins and minerals, which include calcium, iron, chromium, and vitamins A, D, E, and K, just to name a few.

Various probiotic strains have been shown to support the gastrointestinal (GI) tract, prevent inflammation, boost immunity and alleviate conditions ranging from allergies to diarrhea.

Usually, when you hear about probiotics, you typically think of yogurt or supplements. However, there are several other incredible and typically better sources of healthy gut bacteria. Among these is a wide range of cultured and fermented foods.

Modern Diet and Probiotics

The modern diet is mostly lacking in foods that nourish your gut bacteria in a healthy way. This is because many of our foods are pasteurized, irradiated, or created in a sterile lab. Adding probiotic-rich foods and drinks to your diet is an easy way to give gut bacteria a boost and to keep the digestive system in proper balance.

Probiotic Foods Improve Gut Health

Probiotic foods are very good for maintaining healthy gut flora. This promotes healthy digestion, clear skin, metabolic health, a generally good mood, easier weight loss, just to mention a few. The ‘good bacteria in probiotic foods are the very same as most of the bacteria in your gut. Eating these foods gives you an improved healthy flora. More specifically, a lot of fermented foods contain different strains of lactic acid bacteria. These bacteria ferment carbohydrates into lactic acid. The list of foods below will give you some idea as to the foods that are fermented.

Yogurt

Live-cultured yogurt is one of the best-known probiotic foods, especially homemade. When choosing a yogurt from the local store you must read the label. Many of the popular brands contain high levels of fructose corn syrup, artificial sweeteners, and artificial flavors. As with most food, the more health claims made on the packaging does not necessarily mean more nutritional value.

Cheese

Soft fermented cheeses like Parmesan, Gouda, and Swiss can contain “good” bacteria. Probiotic cheese might be a wise choice for the elderly as the daily consumption of one slice of probiotic Gouda for four weeks can increase immunity. Also, cheddar cheese containing probiotic strains of L. casei and L. acidophilus had ACE-inhibitory activity, that help retains healthy blood pressure levels.

Soy milk

Soy naturally contains some probiotic benefits, however, the new soy milk products on the market have added extra live cultures. These are recognized by having “live and active cultures” stated on their label.

Dark chocolate

Especially for the chocaholics. Dark chocolate contains probiotics and antioxidants to keep your stomach healthy and your sweet tooth satisfied.

Olives

Olives in brine have large amounts of probiotics. This is because the brine allows the probiotic cultures to thrive. Use as a snack or add to a salad or pizza.

Mircoalgae

Although this is not exactly a food, it is beneficial to add it to your morning smoothie. Microalgae refer to “super-food” sea-based vegetables such as spirulina, chorella, and blue-green algae.

Pickles

The ordinary green pickle is an excellent food source of probiotics. Lacto-fermentation is a traditional method of making pickles without using vinegar. Pickles made in this manner are alive and rich in probiotics.

Kimchi

A Korean dish of spicy pickled cabbage is very similar to pickled sauerkraut. It is an extremely spicy and sour fermented cabbage and is normally served as an accompaniment to meals. Also a good source of beta-carotene, calcium, iron, and vitamins A, C, B1, and B2. Possibly one of the best probiotic foods you can include in your diet.

Kvass

Kvass is a fermented drink, low in alcohol, made from rye flour or bread with malt. It is classified as a non-alcoholic drink by Russian and Ukrainian standards, as the alcohol content from fermentation is typically less than 1.2%.

Probiotics Side Effects – Lets You Know They’re Working

Some of the more common side effects are diarrhea, gas, bloating, cramps, rashes, and acne. So long as these adverse effects are minor and last no longer than 14 days, then we should be happy that things are working for the better! If you experience temporary adverse reactions like minor bloating or a mild laxative or constipating effect these are sure signs that the beneficial bacteria are working. They will be detoxifying and improving your gut environment. While these side effects can be unpleasant, they are mild compared to those of many drugs.

F A Q

How can you reduce the side effects?

1. Decrease the dosage
This should be your first trial. If you take two pills per day daily, cut this down to one per day. As your body becomes accustomed to the lower dosage, then you can try to increase the dosage back to a higher level. Do not take too many probiotics too soon in order to avoid probiotic overdose.

2. Stay hydrated
Water should help with all of your side effects. This is because if you examine the list of side effects above, these are all ways your body detoxifies, or are signs that your body is having trouble detoxifying. Water is the ultimate detoxification agent to stay well hydrated. 3. Give your body time to adjust
Intake of probiotics can destroy tons of bad bacteria, substituting them with the good. As you can imagine, this can be quite a shock to your body. persevere for at least two weeks. Now, at the end of this time, you are still feeling the side effects, seek medical advice.

3. Give your body time to adjust
Intake of probiotics can destroy tons of bad bacteria, substituting them with the good. As you can imagine, this can be quite a shock to your body. persevere for at least two weeks. Again, at the end of this time, you are still feeling the side effects, seek medical advice.

When You Are Considering Probiotics

If you are pregnant or nursing a child, or if you considering giving a child a dietary supplement, such as probiotics, it is especially important to consult your or your child’s doctor.

END NOTE

Anyone with a serious underlying health problem should be monitored closely for potential negative side effects while taking probiotics. Again, consult your doctor before taking probiotics.

About the author

Anima Sur

A health Blogger. "Take care of the whole, and the part will take care of itself". This is the essence of Yogic Wellness- keeping the whole being healthy.

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