Kombucha, kimchi, kefir - Do you know if your gut needs probiotics?

It is more than likely that you have seen the word “probiotics” recently - from the internet to the grocery store shelves, probiotics are getting a lot of buzz. But what are they? What do they do? Are you getting them and do you need them in your diet? 

Probiotics 101

Probiotics are often described as “good bacteria.” While we typically think of bacteria as bad organisms that cause illness, probiotics are good live organisms - bacteria as well as yeast - which promote healthy bodily functions and immune systems.

They are found naturally in food sources made with live cultures, such as yogurt, kefir, sauerkraut, kimchi, kombucha, and apple cider vinegar. They are now also found in capsule, tablet, or powder form in the supplement section of grocery stores and pharmacies. 

Our gut, in particular, benefits from probiotics which are known to aid in digestion and fight harmful bacteria. They are more often thought of when facing digestive issues such as diarrhea, bloating, and constipation but can also be useful as preventative.

The science of probiotics

As recent as 30 years ago, we knew little about the gut microbiome. The microbes found in the GI tract don’t grow in a petri dish, which was the easiest way to see and identify microscopic organisms at the time. Now, scientists are able to identify the bacteria in our gut by fragments of their DNA. 

Benefits

As previously mentioned, probiotics are commonly used to treat gastrointestinal issues such as constipation, bloating, and diarrhea. Patients who were prescribed an antibiotic regimen have found that taking a probiotic (maybe in yogurt or possibly as a supplement) at the same time reduces diarrhea that often appears as a side effect of antibiotics. Additionally, because probiotics have been shown to secrete protective substances, they can boost the immune system - people who consume probiotics daily catch fewer common colds annually.

Restoring gut health by eating well

There is a lot you can do with your diet to promote optimal gut health. First and foremost, cut back on what are some of the causes of problems: sugar, alcohol, heavily processed foods.

Encourage good bacteria growth by eating foods such as yogurt kefir, kombucha, kimchi, and other fermented vegetables containing probiotics. And, of course, eat plenty of plants (vegetables and fruits) and a moderate amount of whole grains. Some other great choices include asparagus, bananas, whole wheat foods, leeks, garlic, and onions.

High-fiber foods are great fuel for the good bacteria in our guts, keeping them well-fed and satisfied.

Should you or shouldn’t you?

Every person is an individual, and therefore your health should be treated in that way.  As a population, we have shifted dramatically in the last several decades away from foods that help to nourish, including those fermented food choices, to a diet that is not quite as "alive" as it once was. But for some people with digestive issues adding a lot of fermented foods and high fiber foods can make you feel worse, until your gut gets better. If you don't know what the answer is for you, schedule a call and we can talk through your next best steps.  And consider trying some nourishing fermented food recipes to help your gut feel better.

Kombucha - Kombucha is a fermented green or black tea rich in probiotics. Look for brands with less than 5g of sugar.

Kefir - Kefir is a fermented milk drink similar to yogurt with potential greater probiotic benefits than yogurt. Look for brands without added sugars and ingredients you can read.

Kimchi - Kimchi  is a combination of fermented vegetables such as cabbage and radish made with a variety of seasonings. It is rich in vitamins, minerals and nourishing probiotics.

Kimchi Fried Rice, makes 6 servings, adapted from Pinch of Yum