Probiotics For Gut Health: Foods To Include In Your Diet

Symptoms like loss of appetite, nausea, bloating, abdominal pain and diarrhoea can indicate a bacterial overgrowth and imbalance. But the good news is that these can be managed with probiotic foods. A study published in the Cureus Journal of Medical Science found probiotics are effective in reducing the bacterial burden in Small Intestinal Bacterial Overgrowth (SIBO) patients. Speaking with Only My Health, Dr Edwina Raj, Head - of Clinical Nutrition Dietetics, Aster CMI Hospital, Bengaluru, shares her insights on why probiotics can help in maintaining digestive health.

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List Of Probiotic Foods

Probiotic foods contain live bacteria and yeasts that are beneficial for the digestive system and overall gut health. These microorganisms, when consumed in adequate amounts, are said to provide several benefits, such as promoting a healthy balance of gut bacteria, improving digestion, strengthening the gut barrier, boosting the immune system, and alleviating gastrointestinal conditions, such as Irritable Bowel Syndrome (IBS). Dr Raj shares a list of probiotic foods to include in your diet. However, she advises to have them in moderation and warns against overconsumption, which can increase the risk of bloating.

Yogurt 

Yoghurt has live and active cultures of beneficial bacteria, such as Lactobacillus and Bifidobacterium. Consuming yoghurt regularly can help promote a healthy gut microbiota, improve digestion, and support overall gut health.

Kefir

Kefir is a fermented milk drink that is rich in probiotics. It contains a diverse range of healthy bacteria and yeasts that can help restore and maintain a healthy gut microbiota.

Sauerkraut

Sauerkraut is a fermented cabbage dish that serves as a probiotic food. Through the fermentation process, sauerkraut develops the Lactobacillus, which supports gut health. Incorporating sauerkraut into your diet can aid in digestion.

Kimchi 

Kimchi is a traditional Korean dish made from fermented vegetables, primarily cabbage and radishes. The fermentation process involved in making kimchi helps in the production of healthy bacteria which leads to improved digestion and strengthened immune function.

Kombucha 

Kombucha is a fermented tea beverage that contains live probiotic cultures. It is made through the fermentation of sweetened tea with the help of bacteria and yeast. Drinking kombucha supports gut health, digestion, and immune function. 

Tempeh 

Tempeh is a fermented soybean product, which acts as a probiotic food. During fermentation, bacteria, such as Rhizopus oligosporus, develop in tempeh, contributing to its probiotic properties. 

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Buttermilk

Buttermilk is a dairy beverage that is made by fermenting milk with lactic acid bacteria, such as Lactobacillus species. Consuming buttermilk helps in the production of beneficial bacteria in the gut, potentially promoting a healthy digestive system.

Miso

Miso is a fermented soybean paste that has healthy probiotic bacteria, including strains like Lactobacillus and Bifidobacterium. Consuming miso can contribute to a wide-range of gut microbiota, supporting digestion, and potentially enhancing immune function. However, the specific probiotic content may vary depending on the type and preparation of miso.

Sour cream

Sour cream is not typically considered a source of probiotics. While it is made through a fermentation process, most commercially available sour creams undergo pasteurisation, which kills the live bacteria responsible for probiotic benefits. However, by fermenting cream with specific strains of beneficial bacteria, such as Lactobacillus, you can create homemade sour cream with live cultures, which help aid digestion. 

Bottomline

Choosing probiotics can have several benefits not just on our gut health, but also on our overall well-being. Probiotics help maintain a healthy balance of bacteria in the gut, promoting proper digestion, nutrient absorption, and bowel regularity. It also supports the immune system and prevents digestive disorders. There are numerous probiotic products you can choose from these days. Make sure to make the right pick.