Probiotics are u Greek yogurt You had for breakfast and Kimchi In the Buddha bowl, you ordered lunch. They are in Kombucha You sang this afternoon, and they are in a thought paste that will enter tonight’s dinner. But cleared, what exactly are probiotics? Do you really need it – and what is the best way to get them?
What are probiotics?
“Probiotics are good for bacteria that benefit from your health”, in a range of help digestive health to immunological health And more, explains Amy Gorin, MS, RDN, owner 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 “many functions and benefits,” adds Ethan Dixon, Mph, RD, LD, a registered dietitian for the US military. “Probiotics are metabolized in the gut and are found in fermented foods and yogurts or are taken as an addition,” “
What are the probiotics good for?
“It is believed that probiotics help to create a healthy gut bacteria profile in our bodies known as ours microbiota“Says Dixon. The microbes of all kinds have Huge effects about different organ systems and their appropriate functions. These bowel bacteria can help with digestion and metabolism.
This is exactly what is known at the moment. As Dixon adds, “Science still reveals new and exciting possible advantages of probiotics.”
Advantages of probiotics
Probiotics support your health In many ways, which may be different on the basis of a specific strain of bacteria. Here are three potential advantages of probiotics, according to research.
1. Promot the digestive health
“Scientific evidence suggests the effectiveness of probiotics in some digestive issues,” Dixon explains. Review in American family doctor The magazine found that certain probiotics are effective in numerous cases of gastrointestinal trouble.
2. Support of immune health
Connection between Probiotic strains and immunological health It was recorded in emerging science. According to research, these probiotics can help with the competition and blocking “bad” bacteria, a phenomenon called “colonization resistance” or “barrier effect”.
3. It can help improve your mood
“The connection between our microbiota bowel and emotional health is quite fascinating,” Dixon says. A new emerging research (like this review) suggests that consuming certain probiotics can affect cognitive function, stress management and decisions. However, more research is needed to better understand this connection.*
What are the side effects of probiotics?
An American family doctor study He notes that the lack of clear guidelines on when using probiotics and the most effective probiotic for different questions of gastrointestinal can be confusing for family doctors and their patients. And this abuse of probiotics can lead to negative side effects, such as:
- Gas and hope
- Feelings of indigestion
- Nausea
- Diarrhea
“Whether an individual experiences symptoms or not,” says Dixon. “But many people see improvements after their body has been properly adapted to the enjoyment of probiotics.”
Probiotics opposite prebiotics
Sometimes probiotics are confused with Prebiotics. “They are prebiotics a type of carbohydrate (Not living bacteria) and can be considered food or fuel for probiotics, “Dixon says.” with Probiotics regime, not alone. “
Prebiotics are found in food such as tomatoes, artichokes, bananas, asparagus, berries, garlic, onions, chicory, legumes, oats, lamen, barley and wheat, and you may see inulin Added to food that boasts high prebiotics content.
Do you need to take probiotic supplements?
As for whether fermented foods or supplements are a better choice to get probiotics, Gorin says they are both useful, but “eating food is often the path first.”
This can be difficult to consistently, which is why many are addressing the addition to support their intake of probiotics. Made of some of the most powerful superfood, Shakeology Provides probiotics, prebiotics and digestive enzymes, along with up to 17 grams of protein and 6 grams of fiber per glass.*
If you are looking for a comprehensive approach to a healthier gut, 4 — a week’s gut protocol It is designed to improve your microbioma and general health through exercise, nutrition and an addition to a small influence.*
What to look for in the addition of probiotics
If you go with the reinforcement of probiotics, know that not everyone is the same, explains Gorin. “Be sure to choose a probiotic containing gender, type and strain, “she explains.” That probably means that research behind specific probiotics contained in the addition. “
Most The usual types of microbes used in probiotic products are Lactobacillus, Bifidobacterium, Saccharomyces, Enterococcus, Escherichia, and Bacillus.
Excellence is also a factor that needs to be taken into account when choosing a probiotics supplement, which must survive not only the rigor of the digestive environment, but also for weeks and perhaps months of storage.
Probiotic food
Many foods you eat daily contain probiotics naturally. When it comes to the work of probiotic food in his diet, Gorin is a fan of dairy products containing probiotics-only certain species contain active culture.
“They are not all yogurt containing probiotics, so it is important to read the label and visit the company website to seek transparency about it,” she says.
Dixon occasionally loves Kimchi and Miso Ramen, but as a daily probiotic source, recommends a low-sugar yogurt or kefir. “These foods also provide protein and calcium,” he says.
And Head-up, Kombucha Fans: Puts from the forest gets Dixon’s dietitian approval stamp. “It has a very diverse culture of a bacterium that is believed to resemble our microbiotes,” he says.
Foods that may contain probiotics include the following::
- Cheeses
- Kefir (milk and non-miley varieties)
- Yogurt (dairy and non-miley varieties)
- Cultivated puree, cheese and sour cream
- Fresh acid cucumbers
- Kimchi
- Kombucha
- Water kefir and other “probiotic” drinks
- MISO Paste
- Sauerkraut
- Tempeh
- Raw vinegar, including apple cider vinegar
*These statements are not estimated at the food and medication administration. This product is not intended for diagnosing, treatment, treatment or preventing any disease.
