Protecting our intestinal flora: 5 probiotic foods for a resilient immune system
Probiotics are living microorganisms which, when present in sufficient numbers, have a beneficial effect on the host organism. Their importance has increased since we know that our gut also plays a major role in immune defence. Dairy products that contain sufficient amounts of beneficial bacteria, mainly lactobacillus and bifidobacteria, which colonise the large intestine and help to establish a proper intestinal flora, contributing to the body’s immune defence, can be called probiotics. And if you’re not only nutrition conscious but also beauty aware and attracted to the latest innovations, click here and have a look!
Our gut is home to a colony of beneficial bacteria, collectively known as the gut flora. When the gut flora is functioning properly, it successfully fights off harmful pathogens that invade the body. These bacteria also play an important role in immune function and the production of certain anti-inflammatory substances and are the basis for the healthy functioning of our body. However, a course of antibiotics decimates beneficial strains alongside harmful bacteria, upsetting the balance of the gut flora and reducing the body’s resistance. This can lead to a range of symptoms from fatigue to various digestive problems and can even leave a mark on the health of our skin and hair. This is why it is important to replenish these beneficial gut bacteria in the form of probiotics.
Probiotics and prebiotics — but what’s the difference?
Prebiotics are food ingredients that cannot be digested by the body but are nutrients for the gut bacteria (such as certain dietary fibres). You could say that prebiotics are used to feed the probiotics, helping to maintain the balance of the gut flora.
Natural sources of prebiotics include foods rich in fibre, such as oats, Jerusalem artichokes, chicory, garlic, beans, peas, asparagus, apples, bananas and artichokes.
But then let’s look at the delicious probiotic-rich foods that were announced earlier!
Yoghurt
Thanks in part to the lactic acid and bifidobacteria it contains, yoghurt can be good for your health in many ways. Research has shown that regular yoghurt drinkers have stronger bones and can even help reduce high blood pressure. In children, it can also help relieve diarrhoea after a course of antibiotics. It is important to note, however, that not all yoghurts contain live probiotics, as in some cases the live bacteria have been destroyed during processing. Make sure you choose products that contain live flora and live yoghurt cultures.
Kimchi
Kimchi is a fermented, spicy Korean side dish. It is usually made with cabbage as the main ingredient, but can also be made with other vegetables. It is seasoned with a variety of spices, including garlic and ginger, as well as chilli peppers. It also contains several types of lactic acid bacteria, which can be beneficial for digestion, but it is also rich in vitamins and minerals.
Soft cheeses
Although most cheeses are fermented, this does not mean that they all contain probiotics. It is therefore worth looking at the labels of these products for the words “live flora” or “probiotic”. Bacteria that are beneficial to our bodies survive the ageing process in certain cheeses, including gouda, mozzarella and cheddar. But that’s not the only reason to eat cheese: it’s also an excellent source of protein and rich in vitamins and minerals.
Miso soup
Very popular in Japan — fermented soybean paste helps your digestive system. Rich in probiotics, miso is commonly used to make savoury soups, which are low in calories and rich in protective antioxidants and B vitamins.
Tempeh
This food is based on fermented soybeans — an Indonesian food that is considered a natural antibiotic that fights certain bacteria. Tempeh is also rich in protein. It is usually characterised by a smoky, nutty, mushroomy flavour — it can be marinated and used as meat.
What would you add to the list? :)
References:
https://www.healthline.com/nutrition/11-super-healthy-probiotic-foods
