8 Food Sources of Probiotics, Good Bacteria for Health

Hearing the word bacteria, people usually always imagine everything that is bad and related to the disease. After all, you take antibiotics to treat bacterial infections. Bacteria in the wrong place do cause problems, but there are also good bacteria that can support our health. The good bacteria are called probiotics. Where can we get probiotic sources? Previously, we had to know what probiotics were.

What are probiotics?

Probiotics are microorganisms that can help prevent and overcome diseases. Helping the digestive system and enhancing the immune system is the most popular use of probiotics today. Probiotics do exist naturally in our body. However, you can also get probiotics from food, drinks, and supplements.

Probiotics have been known since the early 20th century, where Elie Metchnikoff, or more commonly known as the father of probiotics, found that Bulgarian rural dwellers can live for very long periods of time even though they live with extreme hunger and weather. bad. Elie theorized that they could survive because they manipulated the microorganisms found in their digestive system. The trick is to consume sour milk which contains good bacteria for their bodies. Since then, a lot of research has been carried out to develop Elie's findings in the field of probiotics.

How do probiotics work?

The researchers tried to do research to find out how these bacteria actually work. Here are some ways that make probiotics useful for your health:

• When you take antibiotics, it is not just bad bacteria that are killed, but all good and bad bacteria will be killed. By consuming foods or supplements containing probiotics, your body will be able to restore the good bacteria killed.
• Probiotics can help your body balance between good and bad bacteria in your body so that your body can work as it should.

Types of probiotics

There are many bacteria that can be classified as probiotics. All of these bacteria have different benefits, but almost all of these bacteria belong to the same 2 groups:

Lactobacillus. Bacteria in this group are probably the bacteria most commonly found in probiotic products. The bacteria in this group are bacteria that you encounter in yogurt or other fermented foods. Some bacteria in this category can prevent diarrhea and help people with lactose intolerance.

Bifidobacterium. Bacteria in this group are commonly found in milk-based foods. Bacteria in this category can relieve signs in diseases such as irritable bowel syndrome (IBS) or disorders of the digestive system.

What diseases can be prevented or treated by probiotics?

Probiotics help the food you consume is digested by your digestive system. Until now, researchers are still trying to continue observing what diseases are most likely to be treated by probiotics. Some diseases that can be assisted by probiotics are:

• irritable bowel syndrome
• inflammatory bowel disease (IBD), which is an inflammation of the large intestine and small intestine
• diarrheal infection (can be caused by viruses, bacteria, or parasites)
• diarrhea caused by antibiotics

Besides affecting your digestion, probiotics can also affect other parts of your body, such as:

• eczema skin disease
• urine and vaginal health
• prevent allergies and fever
• dental and oral health

Probiotic food and beverages

Some of the following foods are known as the best source of probiotics, and it will be better if you consume daily to maintain health.

1. Yoghurt

One of the most widely known sources of probiotics and most easily obtained is yogurt, especially homemade yogurt. Yogurt is milk supplemented with probiotics such as lactobacillus or acidophilus. If you buy at a supermarket, pay attention to additional ingredients found in the yogurt product.

Yogurt is not popular for breakfast, but it has great benefits. According to Toby Amidor as the author of The Healthy Meal Prep Cookbook, yogurt contains live and active cultures including lactobacillus bulgaricus. Lactobacillus bulgaricus is able to produce lactic acid which helps fight bad bacteria. Amidor also recommended us to eat Greek yogurt, which has less sugar and sodium and more protein than other types.

2. Kefir

Kefir is the result of fermented goat milk mixed with kefir grain. Besides containing lactobacilli and bifidus bacteria, kefir is also rich in antioxidants. According to Leslie Bonci, this food is a source of calcium and protein. Protein can increase the feeling of satiety, which can help control appetite.

3. Tempeh

Foods that usually become daily menus in Indonesia are also rich in probiotics. Derived from fermented soybeans, tempeh contains vitamin B12. Included as a vegetarian food, tempeh can also be served with a little fried, baked, or eaten with a salad.

According to Jamie Johnson of Ingraining Nutrition, foods made from fermented soy contain a number of health benefits, such as proteins that help build and repair muscles and make us feel full. "Tempe can be a good meat substitute for any dish. It's very versatile and tends to blend quickly with other flavors served with it," he said. Johnson also suggested adding tempeh in foods such as soups, stir-fry dishes or sandwiches, or as a substitute for meat in pasta dishes.

4. Kimchi

Kimchi is an Asian version of Sauerkraut. Kimchi is a fermented mustard or another vegetable, and it tastes salty, sour and spicy. Usually, Kimchi is served by other Korean foods. Besides containing beneficial bacteria, Kimchi also contains beta-carotene, calcium, iron, and vitamins A, C, B1, and B2.

Fermented foods such as kimchi - which are Korean staple foods - are usually made from salted and fermented vegetables such as cabbage and turnips and seasoned with chili powder, ginger, and garlic.

"These foods can provide health benefits such as regulating the balance of the microflora in the intestine, reducing stomach problems such as diarrhea and constipation and boosting the immune system, said Becky Kerkenbush, a member of the Wisconsin Academy of Nutrition and Dietetics. the page that contains healthy eating - says that kimchi is a source of vitamin C and fiber. "The interesting fact is that vegetables can also help meet your daily needs," he said.

5. Sauerkraut

Sauerkraut is fermented from cabbage (can also be with other vegetables). Sauerkraut is not only rich in probiotics but can also help reduce allergies. Sauerkraut is also rich in Vitamins B, A, E, and C.

Cabbage pickles are the result of lactic acid fermentation, a process in which bacteria convert sugar into lactic acid. According to Becky Kerkenbush, this helps keep the intestine healthy by preventing the development of bad bacteria. 

Amidor also said that one cup of sauerkraut provides about 30 calories and is a very good source of vitamins A, C and K. This food also provides fiber and iron. This food is usually served with hot dogs. However, because fast food is not good for health, we should consume it with other foods such as poultry breast meat and the like.

6. Pickle

In addition to containing probiotics that are beneficial for the intestine, Becky Kerkenbush said that these foods are low in fat and calories, but, rich in fiber and Vitamin A and K. However Becky Kerkenbush said that we should eat just enough pickles. This is because pickles contain high sodium.

7. Kombucha or mushroom tea

This slightly carbonated and acidic tea not only contains probiotics but also contains B vitamins, which help support the immune system and reduce the risk of heart disease. However, Amidor said that this drink contained up to 3 teaspoons of sugar in each bottle. "This can fit into a healthy eating plan as long as you are aware of not taking many other sources of sugar (especially added sugar) in the diet," he said.

8. Miso

Miso is a paste made from soy in fermentation. This food is usually used as the main ingredient in miso soup. Stephanie McKercher, owner of The Grateful Grazer - a page that provides recipes for healthy food - says that these foods are good sources of antioxidant minerals. "Miso also contains phytonutrients which are useful as antioxidants and anti-inflammatory. Eating more miso can reduce the risk of cardiovascular disease, including stroke," he said.

Not everyone can consume probiotic products

Overall, food and beverage sources of probiotics are products that are safe for everyone to consume. However, people with immune system problems or having serious health problems cannot take probiotic products. Consult first whether it is safe for you to consume probiotic products.

In certain cases, some side effects when taking probiotic products are abdominal pain, diarrhea, flatulence, and gas for a few days. You start taking probiotic products. Sometimes, probiotic foods can also cause allergies. If you experience the things that have been mentioned, stop taking probiotic foods and check with your doctor for further checking.

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