PROBIOTICS – Effects may be more than a gut feeling!
Almost all our health concerns can be traced back to our belly. Therefore, it is essential to ensure a healthy gut and the rest will take care of itself.
The human gut is a natural habitat for a large number of dynamic bacterial community. The microflora or the bacteria present in our digestive system plays a vital role in processes of digestion and absorption of certain foods which otherwise our stomach and small intestine are unable to digest.
It also plays an important role in building our immune system by performing a barrier effect.
Healthy and balanced gut microflora is key to ensuring proper digestive functioning.
DID YOU KNOW: Weight of gut microflora or probiotics outweigh our brain? The typical human brain weighs about 3 pounds (1.36 kilograms) and a healthy human body has about 3.5 pounds (1.59 kilograms) of probiotic bacteria & organisms.
What are probiotics?
The term probiotic means ‘for life’. Probiotics are organisms that contribute to the health and balance of the intestinal tract and are commonly referred to as the ‘friendly’, ‘beneficial’ or ‘good’ bacteria. These when ingested act to maintain a healthy intestinal tract and help fight disease.
The concept of probiotics is in contrast to the antibiotic, which are compounds that suppress or destroy bacteria. Probiotics may fight the ‘bad’ bacteria and also maintain the cellular lining of the intestines.
Various scientific researches have examined the role of probiotics in the treatment of gastrointestinal diseases like diarrhoea, ulcerative colitis, irritable bowel syndrome (IBS), as well as urinary tract infections, vaginal infections, asthma and some cancers.
How can we obtain these beneficial bacteria?
Probiotics are available in many food sources, namely;
- CURDS/YOGHURT: The traditional dahi (curd) is one of the best natural probiotic foods that you can add to your daily diet. You can have a bowl of dahi with your lunch or have it as a dessert by topping it up with fruits like banana, strawberries, apple, etc.
- IDLI: Love South-Indian foods? You will be delighted to know that most south-indian dishes like idli, dosa, are prepared by fermenting rice and lentils and are, therefore, a very rich source of probiotics.
- PANEER/COTTAGE CHEESE: The Indian cheese (Paneer) is also a rich source of probiotics. Though most types of cheese undergo fermentation, not all of them contain probiotics. The good bacteria survive the ageing process only in some cheeses, like Gouda, mozzarella, cheddar and cottage cheese. So, add these to your diet in moderation.
- MISO: It is a Japanese traditional seasoning made from fermenting Soya. It can be made by mixing soya with other ingredients like barley, rice or rye. It is in the form of a paste and is a good source of protein and fiber.
- TEMPEH: Tempeh is also a fermented soybean product that serves as a popular, high-protein substitute for meat. It is a great choice for vegetarians as well as anyone looking to add a nutritious probiotic to their diet.
- KEFIR: Kefir is a fermented probiotic milk drink made by adding kefir grains to cow’s or goat’s milk. Kefir grains are not cereal grains, but rather cultures of lactic acid bacteria and yeast that look a bit like cauliflower. While yoghurt or curd is probably the best known probiotic food in the Western diet, kefir is actually a better source. It contains several major strains of ‘friendly’ bacteria and yeast and thus makes it a diverse and more potent probiotic. Like yoghurt, kefir is also well tolerated by lactose-intolerant people. (Kefir grains are available online)
- KIMCHI: It is a spicy, fermented, Korean side dish. It is made by fermenting shredded cabbage and is flavoured by adding a mix of seasonings like red chillies, ginger, garlic, scallion and salt.
- BUTTERMILK: Those who are not found of curds/yoghurt, can have this traditional drink which is low in fat and calories but high in minerals and vitamins. The traditional buttermilk is made from leftover liquid after making butter, it is also called as ‘grandma’s probiotic’. The cultured probiotic available in markets are without any probiotics.
These are a few examples of probiotic foods but there are many other probiotic foods that one can eat. This includes foods made by fermenting soya beans, dairy and vegetables. If one cannot eat these foods, then there are also probiotic supplements available. Discuss with your doctor about the probiotic that suits your body.
Taking into account the major role that gut bacteria play in the normal functioning of the body and the different functions it accomplishes, nowadays experts consider it as an “organ”. However, it is an “acquired” organ, as infants are not born with it, the intestinal colonisation starts right after birth and evolves as we grow.
