Today, we’re going to talk about the amazing health benefits of probiotics and fermented foods. So grab a jar of sauerkraut and let’s get started!

First of all, let’s talk about what probiotics are. They’re tiny little living organisms that live inside our gut and help keep us healthy (keep reading to learn about the different strains). But let’s be real, the only thing we really care about is that they can help prevent embarrassing digestive issues like bloating and gas.

Nobody wants to be the person at the office who clears a room with their farts.

Fermented foods are also packed with probiotics, and they’re delicious too! From kimchi to kombucha, there’s a fermented food out there for everyone. But the best part? They can help boost your immune system, which is especially important in a world where we’re constantly fighting off germs.

But the benefits don’t stop there. Probiotics and fermented foods can also help improve your mental health. That’s right, eating a bowl of yogurt regularly can actually help improve depression symptoms. Maybe that’s why all the ladies in those yogurt commercials look so darn happy.

And let’s not forget about the weight loss benefits. If you’re looking to shed a few pounds, just load up on fermented foods. Not only will they keep you feeling full, but they can also help reduce inflammation, which is linked to obesity.

But, like all good things in life, there is a limit. If you overdo it on the fermented foods, or start too quickly when you aren’t used to them, you might end up with some… um… extra gas. So, maybe don’t down a whole jar of miso paste before a first date.

Here are some of the most important strains of probiotic bacteria for human health:

1. Lactobacillus acidophilus: This strain is commonly found in the small intestine and vagina and has been shown to improve digestion, reduce diarrhea, and potentially improve symptoms of irritable bowel syndrome (IBS).
2. Bifidobacterium bifidum: This strain is found in the large intestine and is known to help prevent the growth of harmful bacteria in the gut, improve digestion, and potentially boost the immune system.
3. Lactobacillus rhamnosus: This strain has been shown to help reduce the risk of respiratory and gastrointestinal infections, improve symptoms of IBS, and potentially improve immune function.
4. Streptococcus thermophilus: This strain is commonly used in the production of yogurt and has been shown to improve lactose digestion and potentially reduce the risk of diarrhea.
5. Lactobacillus plantarum: This strain has been shown to improve digestion, reduce inflammation, and potentially improve immune function.
6. Lactobacillus reuteri: This strain has been shown to help reduce symptoms of colic in infants, improve symptoms of IBS, and potentially reduce the risk of respiratory infections.

Here are some foods that are rich in probiotics:

1. Yogurt: This is one of the most well-known probiotic-rich foods. Look for plain yogurt with live active cultures to ensure you’re getting the most probiotic benefits.
2. Kefir: Similar to yogurt, kefir is a fermented milk (or water) product that’s packed with probiotics. It has a tangy, slightly sour taste and can be enjoyed plain or flavored.
3. Sauerkraut: Made from fermented cabbage, sauerkraut is high in probiotics and also contains vitamin C, vitamin K, and fiber. Make sure it’s in the refrigerated section and reads, “live active cultures.”
4. Kimchi: A staple in Korean cuisine, kimchi is a spicy, fermented vegetable dish that’s high in probiotics, vitamins, and minerals.
5. Kombucha: A fermented tea beverage, kombucha is high in probiotics and also contains antioxidants and polyphenols.
6. Miso: A traditional Japanese seasoning made from fermented soybeans, miso is high in probiotics and also contains protein, vitamins, and minerals.
7. Tempeh: Made from fermented soybeans, tempeh is high in probiotics and also contains protein, fiber, and essential nutrients like iron and calcium.
8. Pickles: When made through natural fermentation, pickles can be high in probiotics and also contain antioxidants and vitamins. Make sure it’s in the refrigerated section and reads, “live active cultures.”
9. Apple cider vinegar with the “mother:” A type of vinegar that is made from fermented apple juice. The “mother” refers to the cloudy, stringy, cobweb-like substance that can be seen floating in the vinegar. This substance is made up of beneficial bacteria and enzymes that are created during the fermentation process and is often considered a sign of high-quality, unfiltered apple cider vinegar.

It’s important to note that not all fermented foods contain probiotics, as some are made using vinegar or other pickling methods that do not involve live cultures.

Pickled and fermented foods are often referred to interchangeably, but they are actually two different processes.

Pickled foods are made by soaking vegetables, fruits, or other food items in a solution of vinegar, salt, and spices. The vinegar helps preserve the food by creating an acidic environment that inhibits the growth of bacteria. Pickling also gives foods their characteristic tangy and sour flavor.

Fermented foods, on the other hand, are made by allowing the natural bacteria found in the food to break down sugars and starches into lactic acid. This process creates a sour and tangy flavor and also preserves the food. Fermented foods are rich in beneficial bacteria known as probiotics, which can help promote a healthy gut microbiome.

Examples of pickled foods include pickles, sauerkraut, and pickled beets, while examples of fermented foods include yogurt, kimchi, and kefir.

Be sure to read the label and look for “live active cultures” to ensure you’re getting the most probiotic benefits.

The effectiveness of probiotic strains may vary depending on the individual and their specific health needs. It’s always a good idea to consult with a healthcare professional before starting a probiotic supplement to determine the best strains and dosage for you.

Disclaimer: While probiotics and fermented foods have been shown to have potential health benefits, it’s important to note that they may not be suitable for everyone. Always consult with your doctor before making any major changes to your diet, especially if you have a preexisting medical condition or are taking any medications. Additionally, be mindful of any food intolerances or allergies you may have, as some fermented foods can be high in histamines, which can trigger allergic reactions in some people. As with any dietary supplement or food, moderation is key, and it’s important to listen to your body and make adjustments as needed.

Reference:

1. Hill, C., Guarner, F., Reid, G., Gibson, G. R., Merenstein, D. J., Pot, B., … & Salminen, S. (2014). Expert consensus document: The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature reviews Gastroenterology & hepatology, 11(8), 506-514.
2. Sanders, M. E. (2018). Probiotics and microbiota composition. BMC medicine, 16(1), 1-9.
3. Wang, Y., Wu, Y., Wang, Y., Xu, H., Mei, X., Yu, D., & Wang, X. (2019). Antidepressant properties of probiotics in mouse models of depression through regulating gut microbiota. Molecular psychiatry, 24(9), 1344-1353.
4. Kim, Y. G., & Lee, J. H. (2016). Gnotobiotics: Past, present and future. Laboratory animal research, 32(4), 155-156.
5. Rondanelli, M., Faliva, M. A., Monteferrario, F., Peroni, G., Repaci, E., Allieri, F., & Perna, S. (2015). Food selection based on high‐total antioxidant capacity score can lead to a healthier diet: a pilot study. European journal of clinical nutrition, 69(3), 360-364.
6. Lebeer, S., Vanderleyden, J., & De Keersmaecker, S. C. (2010). Host interactions of probiotic bacterial surface molecules: comparison with commensals and pathogens. Nature reviews Microbiology, 8(3), 171-184.