The gut microbiome has been getting much attention lately. Your gastrointestinal (GI) tract, which includes your stomach, small intestines, and large intestines, can be home to more than 1000 species of bacteria. This population of bacteria is known as your body’s microbiome.
Some bacteria are beneficial, and they are called PROBIOTICS. Then there are other bacteria don’t provide benefits to our bodies and can even cause health problems. Having the right balance between the two is vital for your health.
Probiotics work for us and with us. Probiotic actually means "for life" … these bacteria help us to digest our food and absorb nutrients. They even make nutrients for us, like B vitamins and vitamin K, and bolster our immune function. About 70% of our immune system is in our gut! You may have heard about the gut-brain axis. Our gut and brain “talk” to each other constantly; if one isn’t happy, it affects the other.
You can support a healthy microbiome by eating fermented foods that contain probiotics. Luckily, these foods can add flavor and fun to meals. Fermented foods like yogurt, kefir, miso, tempeh, sauerkraut, kimchi, some kinds of vinegar, and kombucha are all sources of good bacteria.
Although there isn’t yet a daily recommendation for the intake of foods with probiotics, aiming to include a source of probiotics at one or two meals per day could help support a healthy population of bacteria in your gut. Consider beginning the day with some yogurt and fruit. Try including ½ cup of kefir in smoothies or adding raw sauerkraut to sandwiches for a tangy bite. Something I like to do is grab a fork and eat sauerkraut right out of the jar when I have a craving for something sweet or need to take the edge off my hunger before a meal.
Did you know that as we change the types of food that we eat, our microbiome changes with it? For instance, if you significantly increase your intake of vegetables, you may experience bloating or other digestive discomfort at first. But over time, as you continue to have a higher vegetable intake, you will have the supportive environment you need because the bacteria needed to break them down will have increased. Alternatively, increasing your intake of sugar, processed, fried, and fast foods will increase the less desirable bacteria.
When purchasing fermented foods, check food labels for the words "Live cultures" to ensure that the bacteria weren’t killed during processing; heat destroys them. And remember that the more strains or types of probiotics, the better.
Probiotics are sold over the counter as well. Many people can relieve their gut disturbances by taking the right kind. If you choose to try supplemental probiotics, Lactobacillus, Bifidobacterium, and L Acidophilus are well-known types. Look for a minimum of 5-10 billion CFU (colony-forming units) in your probiotic of choice.
Scientific research continues to determine how probiotics may be helpful for many different health conditions. Until we get strong probiotic supplement recommendations, we can aid our bodies by regularly eating a variety of delicious probiotic-rich foods.