Probiotics – How Do They Work?|Top 5 Probiotics From Food

Probiotics are the useful bacteria that are also available as food supplements in the market. We have both the good and the bad bacteria in our body itself, these good bacteria help in improving our digestive system and regular bowel movements. By the use of antibiotics or irregular dietary intake, these good bacteria in our body die. Here comes the role of probiotics which restore the good bacteria back to our body. The commonest probiotics are the Lactobacillus and Bifidobacterium.¹ This article discusses probiotics and about how they work along with top 5 probiotics from food.

There are many health benefits associated with these Probiotics bacteria that may include treating diarrhea, irritable bowel syndrome, checking blood pressure, checking bad cholesterol and raising good cholesterol, fighting against germs and yeast infections, treating psoriasis and most importantly improving brain improvements. Thus the importance of probiotics can never be overshadowed. They are the live microorganisms that live in our body and help strengthen our immunity and boost the overall health.

How do the probiotics work? Now this is a very common question asked by people. Researches are still in progress to find out the way exactly how probiotics work? When the good bacteria are destroyed by the effects of antibiotics, taking probiotics supplements helps restore the balance between the good and the bad bacteria thereby bringing the body into its normal functioning. Taking antibiotics clear the entire micro biome that forms a lining around your gut and intestines. Taking probiotic supplements help replenish the micro biome in its original state. The probiotics foods produce vitamin B12, vitamin K2 and butyrate, all of which contributes to a healthy digestive system.

The good bacteria fight the bad bacteria and prevent them from growing and invading the digestive tracts and the intestines. Fungi and yeast too cannot multiply due to the presence of these good bacteria in the probiotics. Probiotics bacteria also produce different enzymes in the body that inhibit the rapid multiplication of the bad bacteria and other infections. Probiotics bacteria also stimulate the secretion of lgA and the T cells that are responsible for a healthy bowel system. Thusroboticc bacteria are the good ones that do well to our body and strengthen our natural immune system.

Probiotics supplements are safe foods and can be included in your daily diet. In fact taking Probiotics supplements daily keeps diseases like blood pressure, cholesterol and urinary tract infections at bay. Children are given probiotics supplements when they are treated with antibiotics or high carb diets or chlorinated water. Now that it is clear about how probiotics work, it is worth knowing about some of the natural probiotics in food.^{2, 3}

Apart from probiotic supplements, which can be taken as needed, some natural probiotics in food can be regularly taken to maintain healthy gut function. Here are the top 5 probiotics from food.

1. Yoghurt For Strong Immunity

   Yogurt contains lactobacillus bacteria and including this in your daily diet can boost the functioning of your brain. Yoghurt is produced from fermented milk and live cultures which are the healthy bacteria that helps in the digestion and fighting against the germs. Yoghurt strengthens our immune system and regulates the bowel movements.

   Besides animal protein, yoghurt is also a source of other essential nutrients like calcium, magnesium, potassium, Vitamin B12 and Vitamin B2. All these nutrients contribute to a healthy body and mind. It makes the bones and muscles stronger. Hence, it is included in the list of top 5 probiotics from food.⁴

2. Dark Chocolate For Reducing Stress

   Dark chocolate is a very good stress buster and is also one of the top 5 probiotics from foods consumed by people at all ages. Because of the antioxidants present in it, dark chocolates can mend your spoilt mood just within a minute’s notice. Go for the chocolates that have a higher percentage of the cocoa so that the probiotics property can be utilized to the fullest. Also it is advisable to eat probiotics foods before you take heavy meals to take the benefit of the probiotics present in cocoa. It helps get rid to digestive problems and conditions like irritable bowel syndrome.⁵

3. Pickles as Tasty Probiotics

   Pickles made using the traditional method of lacto fermentation are essential source of probiotics. You can make pickles at home using this lacto fermentation method that does not require raw vinegar. The green pickle is one of the tasty top 5 probiotics from food.⁶

4. Soy And Soy Milk For Improved Digestion

   Soy milk is an excellent substitute for cow’s milk and those who are lactose intolerant get all the essential nutrients from this soy milk. The live cultures are naturally added to soy milk during processing. This improves digestion and other bowel related complications. Soy milk is fermented using live cultures of lactobacillus plantarum. It helps in the relaxation of vascular endothelium cells and prevents complex diseases. It strengthens the nervous cells and the overall immunity.⁷ Thus it can be listed among the top 5 probiotics from food.

5. Soft Cheese Improves Gut Health

   Soft cottage cheese too is one of excellent probiotics from food. Aged cheese contains live cultures of good bacteria that improve the functioning of the digestive tract. Cheeses that are made from unpasteurized milk also contain probiotics. The high fat preserve and the low acidity contents of the cheese help the good bacteria to live and multiply thereby benefitting the digestive tract. It also helps maintain the gut health. Thus the benefit of probiotic items like this make them so popular.⁸

   Thus the importance of probiotics can never be overshadowed. There is numerous health benefits of probiotics obtained from different food items. Probiotics supplements are also available in the form of medicines. Probiotics supplements and medications can be taken with medical advice, if certain situations demand so. But it is better to take probiotics as food items as a part of a healthy diet and lifestyle. So the list of top 5 probiotics from food can surely help you plan your healthy diet for a healthy life.

   References:

   1. https://www.healthline.com/health/types-of-probiotics
   2. https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know
   3. https://www.webmd.com/digestive-disorders/what-are-probiotics
   4. https://www.webmd.com/vitamins/ai/ingredientmono-829/yogurt
   5. https://www.webmd.com/balance/stress-management/news/20091113/dark-chocolate-takes-bite-out-of-stress#:~:text=Researchers%20found%20that%20eating%20the,catecholamines%20in%20highly%20stressed%20people.
   6. https://www.medicalnewstoday.com/articles/325124
   7. https://www.betterhealth.vic.gov.au/health/healthyliving/soybeans
   8. https://www.sciencedirect.com/science/article/pii/S0570178320300208

   Also Read:

   • What are Probiotics & Can it Cause Bloating And Gas? How to Manage it?
   • Do Probiotics Help Irritable Bowel Syndrome?
   • How Safe and Useful are Probiotics for Kids and Infants?
   • How Long Does it Take for Probiotics to Start Working?
   • Can Probiotics Help with Acid Reflux?
   • Do Probiotics Help with Lactose Intolerance?
   • Probiotics For Stomach Flu: Is It Helpful?