Tag: probiotics

6 Recommended Probiotics for A Healthy Lifestyle

Nowadays, almost everyone is aware of the health benefits of probiotics. However, due to the proliferation of different brands worldwide, determining which probiotics supplement is best for you can be difficult. Probiotic supplements are available in various forms, including liquid, capsules, tablets, and powder. So, what probiotics are recommended for a healthy lifestyle?

What Are Probiotics?

Probiotics are live microbes meant to have health benefits when consumed or applied to the skin. They can be present in dietary multivitamins, cosmetics, fermented foods, and yogurt. People may believe that bacteria and microbes are harmful germs, but some of them can help. Some bacteria, for example, aid in the destruction of disease-causing cells, the acceleration of food digestion, and the production of vitamins. Many probiotic supplements contain microbes similar to those found naturally in our bodies. Below are 6 recommended probiotics for a healthy lifestyle and their features.

Yogurt

Yogurt is an excellent source of probiotics because it contains beneficial microorganisms to help gut health. It is made from fresh milk or cream. It is frequently pasteurized before being fermented with various live bacteria cultures and stored at a specific temperature to promote bacterial growth. The culture ferments lactose, a natural sugar found in milk. It causes the production of lactase, which gives yogurt its distinct flavor. Yogurt contains active probiotic living microbes that can help keep the intestines healthy, bone health, and digestion systems. However, not all yogurts contain active probiotics, particularly yogurt that passes through heat during manufacturing. Choose yogurt with active or living cultures at all times.

Kefir

Kefir is a popular probiotic beverage that contains bacteria. These microorganisms have the potential to improve health in a variety of ways, including digestion, weight management, and mental wellness. Kefir is a cultured dairy drink made primarily from cow’s or goat’s milk. It is created by combining milk and kefir grains. These grains are not cereal grains but cauliflower-like clusters of bacteria and lactic acid microbes. These bacteria reproduce, fermenting the milk for around 24 hours, resulting in a kefir drink. It is also high in calcium, protein, and B vitamins.

Traditional Buttermilk

Traditional buttermilk is a vitamin and mineral-rich dairy food that may benefit your joints’ oral health. You can also look into probiotics heart health pills that can help with your digestive system. People who are lactose intolerant or allergic to milk may have issues with it. Still, if you have no dairy allergies, buttermilk is an excellent and adaptable addition to a balanced diet. The two most common types are traditional buttermilk and cultured buttermilk. Traditional buttermilk is available mainly in India, Pakistan, and Nepal, whereas cultured buttermilk, commonly known in American stores, does not have any probiotic benefits.

Kimchi

Kimchi is a spicy fermented Korean side dish. The main ingredient is usually cabbage, but you can also make it with other vegetables. Kimchi is seasoned with various ingredients, including red chili pepper flakes, garlic, ginger, scallions, and salt. It contains the Lactobacillus kimchi lactic acid bacteria and other lactic acid bacteria beneficial to gut health. It contains some anti-oxidant components and β-Carotene, which can help lower the risk of serious health disorders like cancer, dementia, diabetes, and heart failure and enhance digestive health.

Kombucha (fermented tea)

Kombucha is a fermented, softly effervescent, sweet black or green tea. It’s famous for its alleged health benefits. The beverage is sometimes referred to as kombucha tea. Juice, spices, fruit, and other flavorings are frequently added. Kombucha is fermented with bacteria and yeast, so it is likely to have health benefits due to its probiotic properties. It helps prevent and manage severe health conditions ranging from high blood pressure to cancer, but these claims are not supported by science.

Tempeh

This Indonesian patty, made from fermented soybeans, produces a natural antibiotic that fights certain bacteria. Tempeh is high in protein as well. People frequently describe its flavor as smoky, nutty, and mushroom-like. Tempeh is an excellent choice for vegetarians and anyone looking to add a nutritious probiotic to their diet because it can be marinated and used in place of meat.

Conclusively, you can eat a variety of very beneficial probiotic foods. They comprise a wide range of fermented soybeans, dairy products, and vegetables. Six of the best are mentioned above, but there are many more. If you cannot get or consume any of these foods, you can take a probiotic supplement. Consult your doctor first to determine which option is best for you.

About The Author

Sheryl Wright is a freelance writer who specializes in digital marketing, inclusive business, and interior design. If she is not at home reading, she is at a farmers market or climbing in the Rockies. She currently lives in Nashville, TN, with her cat, Saturn.

Your Gut Bacteria and You: Feed Your Microbiome to Fuel a Healthy Life

Each time you enjoy a delicious meal, a cascade of processes begins to convert food into the fuel you need to experience a full, wonderful life. Each time you take a breath, dance to a beat, or think through a math problem, you use energy you get from food.

Your digestive process works hard to break down and process nutrients to keep you energized. And your health depends on the efficiency of many systems and moving parts. A large part of your digestive health—and the way you feel overall—starts with tiny creatures called microbes living in your gut.

These microorganisms—bacteria, viruses, and fungi—exist by the trillions inside you. And you can’t live without them.

Meet Your Microbiome

Your gut bacteria, known as “gut flora,” live in a sophisticated ecosystem that’s constantly changing. It’s colonized by trillions of microbes. And these microorganisms need to be robust enough to withstand the harsh environment of your gut so your many body systems can work at their best.

These bacteria help digest your food, maintain your gut’s pH level, and influence your immune system—and even though they’re microscopic, they’re powerful enough to balance and restore a healthy body.

Support Gut Diversity

Diversity is key to a more resilient gut. Having more types of bacteria means you’re less likely to experience an imbalance—and the many health issues that may arise from an unhealthy gut. One important way to support a thriving gut microbiome—eating probiotic and prebiotic foods.

Probiotics—live microorganisms, such as bacteria and yeast, that benefit your gut microbiome when eaten. Yogurt, kefir, sauerkraut, kombucha, and fermented soybeans are some of the most beneficial fermented foods. Enjoy them as a regular part of your healthy diet, along with other gut-loving lifestyle habits—such as a probiotic supplement—to promote a diverse and healthy microbiome.  You can also consider incorporating a supplement like Roundhouse Morning Kick that contains probiotics to further support your gut health.

Prebiotics—non-digestible compounds that feed microorganisms—both from probiotics, as well as healthy bacteria already present in the gut. Prebiotic foods stimulate and balance beneficial bacteria populations—reach for foods like garlic, onions, oats, flax, and plenty of fruits and vegetables.

The Good Guys

While there are numerous types of microbes making up your microbiota, find a digestive health supplement with the most studied and well-known probiotic strains: Lactobacillus and Bifidobacterium. 

Lactobacillus—more than 100 probiotic strains belong to this genus. This group of rod-shaped bacteria produces lactase, an enzyme that breaks down carbohydrates, as well as lactic and acetic acids. The result is an environment in your gut that inhibits the development of unwanted microorganisms—a huge help in keeping your microbiota in balance, and a wealth of other benefits: 

• Helps support regular bowel movements
• Can help support a healthy immune response
• Promotes an environment where bifidobacteria can multiply

 

Bifidobacteria—there are 30 strains of bifidobacteria recognized as probiotics. Bifidobacteria produce lactic and acetic acids, which support the protective barrier in your gut and inhibit the growth of bad bacteria. Bifidobacteria strains also produce short-chain fatty acids, which are known to improve gut barrier function. As you age, it’s especially important to support these colonies as their numbers will naturally decrease. And you don’t want to miss out on all the ways these bacteria support a thriving microbiota:

• May help reduce inflammatory reactions
• Aids in digesting fibre
• 30 varieties that promote a diverse microbita

Love for Your Gut—And Your Lifestyle

Friendly bacteria are powerful helpers. You have a unique microbiome determined in part by your mother’s microbiota—the environment you were exposed to at birth—and by your diet and lifestyle. Luckily, you can support a favorable balance of gut bacteria by creating healthy, gut-loving habits.

Enjoy a Dynamic Diet. Help your friendly bacteria thrive with a variety of phytonutrients from foods like vegetables, fruit, whole grain products, and legumes. Plant compounds work in tandem with other essential nutrients you consume in your diet—which goes a long way to benefit your body.

And don’t forget the fibre. Digestion-resistant, plant-derived macromolecules are essential to a flourishing gut. Natural sources of fibre—or “roughage”—are digestive superstars as they contain soluble and insoluble fibres that cultivate good bacteria in your gut.

Hype the H2O. A well-hydrated digestive system is a happy one. Good hydration wards off unwanted symptoms including constipation, dehydration, and a host of other digestive issues.

Establish healthy drinking habits like carrying a reusable water bottle in your bag, car, or keeping one beside you as you work throughout the day. Drink water right when you wake up, and make sure to drink enough if you are going to be working up asweat.

Get Moving to Keep it Moving. Movement is beneficial to your health for so many reasons. An active life supports cardiovascular health, bone and joint health, and even your mental health. But it’s also important for your digestive health.

Take a light walk after each meal to stimulate your stomach and intestines. Movement—especially after a heavy meal—can help to keep your system moving smoothly, prevent an afternoon slump, and mediate the insulin spike from food and digestion, making it an excellent tool for blood sugar management.

Bacteria once had a bad reputation. Thankfully, we know a lot more about the microscopic ecosystem that helps us live happy, healthy lives. Your gut, and the microbes living there, has a profound impact on your well-being—do your part by creating habits to help your trillions of microbes to flourish.

About The Author

Candice covers all things health and wellness, including fitness, nutrition, beauty, skin health, and other science-based lifestyle topics. She’s obsessed with the mechanics of the human body and enjoys researching and creating content to help optimize our every day. 

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