HOW PROBIOTICS AND PREBIOTICS WORK TOGETHER?
We have always considered bacteria as the invisible enemies of our bodies. The thought that bacteria can be beneficial for our bodies is difficult to understand. But the fact is, the wrong bacteria in the wrong place can lead to problems but the right bacteria in the right place can be extremely beneficial. These good bacteria team up with our bodies to improve our health. They are the gut bacteria that live in our gastrointestinal tract and help break down and digest food and build our immune system. These are the probiotics.
What are probiotics?
The word probiotics is derived from the Greek word ‘pro’ means promotes and ‘bio’ means life.
Probiotics are live microorganisms, which, when administered in adequate amounts, provide many health benefits to the host.
These micro-organisms in the digestive tract aid digestion and reduce inflammation.
How to include probiotics in our daily diet?
There are 2 ways of getting our dose of probiotics:
- Fermented Foods
- Dietary supplements
Fermented foods are the best source of probiotics. Foods that are fermented go through a process called lacto-fermentation in which natural bacteria feed on the sugar and starch in the food, and create lactic acid. This process creates an environment that preserves the food and promotes beneficial enzymes, Vitamin B, and omega-3 fatty acids, as well as various species of good bacteria. Fermentation is also one of the oldest techniques of food preservation practiced by humans.
Another interesting thing with fermentation is that it takes one type of food and transforms it into another. For example, milk can be turned into curd, cheese or sour cream, soya beans into miso, cabbage becomes sauerkraut, cucumbers and carrots into pickles, etc.
Do all fermented foods contain probiotics?
No, not all fermented foods contain live bacteria or culture to qualify them as a probiotic.
For example;
- Beer
- Wine
- Chocolate
- Soya sauce
These are fermented but are not probiotics as they go through additional processing which inactivates the live bacterial cultures.
Which foods contain probiotics?
Curd – This is one of the most important of all probiotics. The flavor and texture is such that it is acceptable to Indian as well as western palates. They help reduce flatulence, diarrhea and other GI problems.
How to use curds: There are plenty of ways you can add curds to your diet. They can be had like a snack or with a meal. You can have it in the form of buttermilk or make a curry. One can even add it to your salad by substituting mayonnaise with curd or yogurt.
Soft cheese – Soft cheeses like Cheddar, Parmesan, Swiss, and Gouda contain a good number of probiotics that benefit the gut.
Tempeh – It is made from fermented soybeans and is a type of natural antibiotic that fights certain bacteria. Tempeh is also high in protein and has a peculiar smoky and nutty flavor similar to a mushroom. It is usually marinated and used in meals instead of meat.
Miso – This is a popular food from Japan made by fermenting soya beans. It is packed with proteins and is a good source of vitamins. Miso adds the fifth taste, ‘umami’ to our senses. It stimulates digestion and energizes the body. It can be added to soups, broths, vegetables, stews, and salads.
Sauerkraut – This dish is made from cut and raw cabbage which is then fermented with lactic acid bacilli. It has a long shelf life and a unique sour taste. Eating sauerkraut improves digestion and protects against various gastric disorders. It is low in calories and loaded with vitamins and minerals. But remember to have it uncooked and unpasteurized. As both these processes kill the live bacteria in it.
Indian fermented dishes – South Indian dishes like idli, dosa, vada, which are made from a combination of rice and lentils and fermented overnight are a great source of probiotics. They are rich in carbohydrates, proteins and also packed with antioxidants and fiber. These foods are also low in fats and are easily digestible.
A famous dish from west India called dhokla is made from fermenting Bengal gram flour and is one of the healthiest snacks. It is full of vitamins and easy to digest. It increases energy levels and also helps in weight loss.
Cottage cheese or Paneer made from milk is an excellent source of protein and calcium. It is a very good probiotic and also helpful for cardiovascular health and for the development of bones and teeth.
How much of probiotic foods do you need in your daily diet?
There is no recommended daily intake of probiotics so, it is not easy to say how much quantity one should consume. The general guideline is to add a variety of probiotic-rich foods in your diet. Try including at least one probiotic in your meal every day.
What are Prebiotics?
A prebiotic is a nondigestible carbohydrate that acts as food for the probiotics and bacteria in our gut. These are types of fiber that humans cannot digest, but our gut bacteria can. They are basically fibers and natural sugars that stimulate the good bacteria in the gut. These types of fiber provide nutrients to the bacteria that support healthy digestion and immune function.
They work with probiotics to improve the health of the host.
What are the food sources for prebiotics?
How can you increase the intake of prebiotics in your daily diet?
If you wish to boost your prebiotic intake then you can:
- eat high-fiber breakfast cereals with added nuts and seeds
- snack on fruits, nuts, and seeds
- add legumes to soups and salads
- read food labels and select products which are high in fiber content.
It is important to keep your gut bacteria balanced.
You can do this by eating plenty of prebiotic and probiotic foods, as they will help promote the most ideal balance between good and bad gut bacteria.
At the end of the day, optimizing your gut flora may have major benefits for your health.
