Gut Health and Probiotics: 6 Probiotic Foods That Help Improve Gut Health
Urmi Hariya
June 20, 2023. 2 minute Read
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In this article, discover the significance of the Gut and how to maintain a good gut microbiota. Learn about 6 Probiotic foods that help you to improve your gut health
Let's dive right in..
Even though our brain controls all the functioning of the body, one of the major functions of the body is digestion which is done by our Gut or, scientifically speaking- Intestine.
It is often said that if your gut is good, then there are lesser chances of getting damaging inflammation and lapsed immunity, which can be attributed to stomach acid, gut immunity, and gastrointestinal microflora.
Which is why the Gut is considered the second brain of the body.
The Significance of the Gut: Its Impact on Digestion, Health, and Well-Being
Here’s how it works!
From swallowing to the release of enzymes, it ensures the breakdown of food into small particles, controlling blood flow for nutrient absorption and elimination.
This process has a significant effect on the overall health of the individual as it affects the nutritional status that in turn affects the overall functioning of the body.
As we age, the chance of getting problems like heartburn, constipation, diarrhea, bloating, pain, and stomach upset increases as the natural processing of the gut slows down.
The gut microflora lives in the large intestine, helps digest fiber, synthesize vitamins and amino acids, helps controls our immune system, protects the lining of the GI tract from injury, protects against pathogens, and helps control our central nervous system.
Research for decades has shown that depression and anxiety have a significant impact on people experiencing irritable bowel syndrome (IBS) and functional bowel problems such as constipation, diarrhea, bloating, pain, and stomach upset.
Some studies have found that gut microbiota plays a vital role in increasing good cholesterol (HDL), which helps in preventing atherosclerosis and other cardiovascular conditions.
Also, it has been shown to have a good effect on the prevention of cancer and also maintaining blood glucose levels.
How to maintain good gut microbiota?
So, here’s the deal!
Gut microbiota can be affected due to:
- High-stress level
- Little / very little sleep
- Eating a diet full of highly processed and high-sugar foods
- Taking a lot of antibiotics
There are a few things that need to be made sure so that your gut can be maintained well. These include:
- Lowering the stress
- Getting enough sleep
- Eating slowly
- Drinking enough water
- Including prebiotics and probiotics in the diet
- Following a balanced diet
- Checking for any allergies or intolerances
What are Probiotics?
Probiotics are a combination of live bacteria and yeasts that are beneficial for the body.
Bacteria are normally considered as negative and cause a lot of diseases, but some bacteria are beneficial that can help in maintaining good health. These are known as good bacteria.
The main job of probiotics is to maintain a good healthy balance in the body, more like maintaining a neutral body when there is any infection in the body.
These good microbiota work and fight against any infection and help maintain a good balance in the body.
Along with fighting infection by supporting the immune system and also controlling inflammation, they also help in: -
- Help with good digestion of food.
- Keep bad bacteria from getting out of control and making you sick.
- Create vitamins- vitamin K and B12.
- Help support the cells that line your gut to prevent bad bacteria that you may have consumed (through food or drinks) from entering your blood.
- Breakdown and absorb medications.
Some common conditions they treat are:
- Irritable bowel syndrome
- Inflammatory bowel disease (IBD)
- Infectious diarrhea (caused by viruses, bacteria, or parasites)
- Diarrhea caused by antibiotics
There is also some research that shows they're useful for problems in other parts of your body. For example
- Skin conditions like eczema
- Urinary and vaginal health
- Preventing allergies and colds
- Oral health.
6 Probiotic foods that will help improve your gut health
Let’s dive deeper!
1. Yogurt/curds
Yogurt is one of the best sources of probiotics, the friendly bacteria that can improve your health.
Yogurt is made from milk that has been fermented by probiotics, mainly lactic acid bacteria and bifidobacterial.
Yogurt is associated with health benefits like better bone health and also cardiovascular health.
It can also help people who have lactose intolerance as the lactose is converted to lactic acid, which helps in better digestion. This conversion happens because of the bacteria. helping with better digestion.
2. Traditional Buttermilk
Traditional buttermilk is simply the leftover liquid from making butter. It contains a lot of probiotics, and it is sometimes called grandma’s probiotic.
Buttermilk is low in fat and calories but contains several important vitamins and minerals, such as vitamin B12, riboflavin, calcium, and phosphorus.
3. Pickles
These are vegetables left in salt and water.
They get fermented using their own naturally present lactic acid bacteria, making them high in probiotics.
They are also low in calories and a good source of vitamin K, an essential nutrient for blood clotting.
4. Cheese
The good bacteria survive the aging process in some cheeses, including Gouda, mozzarella, cheddar, and cottage cheese.
Cheese is highly nutritious and a very good source of protein. It is also rich in important vitamins and minerals, including calcium, vitamin B12, phosphorus, and selenium.
Moderate consumption of dairy products such as cheese may even lower the risk of heart disease and osteoporosis.
5. Kombucha
Kombucha is a fermented tea drink. It is claimed to have a wide range of health benefits, but more research is needed.
6. Kimchi
Kimchi is a fermented, spicy Korean side dish. Kimchi made from cabbage is high in some vitamins and minerals, including vitamin K, riboflavin (vitamin B2), and iron.
It contains the lactic acid bacteria Lactobacillus kimchi, as well as other lactic acid bacteria that may benefit digestive health.
Food rich in probiotics is incredibly healthy, having great benefits for digestion and health.
Except for the once’s mentioned above, there are more foods that are rich in probiotics, including varieties of fermented soybeans, dairy, and vegetables.
Final Thoughts
In conclusion,
In conclusion, movies can be a powerful tool to uplift and inspire those feeling down or depressed. Whether it’s the heartwarming message of “The Intouchables,” the transformative power of love in “The Beauty and the Beast,” or the importance of following our passions in “Ratatouille,” movies can transport us to new worlds and remind us of the beauty and wonder of life.
So the next time you’re feeling down, consider watching one of these uplifting movies to remind yourself of the beauty of life and the power of the human spirit to overcome even the toughest challenges.
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