Improve Digestibility and Boost Immunity! Think again if you think that “germs” and bacteria are the same thing. The hottest new concept is probiotics, or the live “good” bacteria that live in your gut. According to survey data from the National Institutes of Health (NIH), approximately 4 million people used some kind of probiotic product in 2012.
Probiotics are live “good” bacteria that can help Improve Digestibility and Boost Immunity by strengthening your immune system, fighting disease-causing bacteria, and preventing infections like yeast overgrowth, according to Tara Gidus Collingwood, MS, RDN, a dietitian for the Orlando Magic basketball team and the author of Flat Belly Cookbook for Dummies.
In fact, probiotics can help prevent diarrhea and upper respiratory infections (also known as the common cold), and studies suggest that the advantages may extend beyond the stomach, including alleviating depression symptoms by lowering body inflammation, ultimately leading to Improved Digestibility and Boosted Immunity.
While supplements contain probiotics, fermented foods and dairy products naturally contain them as well. However, it’s important to note that some store-bought canned foods may not contain these beneficial bugs because heat can kill probiotics, which are live organisms. If you want to try them, probiotics can be found in eight healthy places, and here’s how to enjoy them. Improve Digestibility and Boost Immunity with these foods:
1. Greek Yogurt
Greek yogurt, like kefir, has a lot of probiotics; For instance, certain strains of Lactobacillus can be found in siggi’s plain Icelandic-style skyr and Chobani’s low-fat plain Greek yogurt. In addition, each 7-ounce serving of Greek yogurt contains a truly impressive 20 grams of protein.
According to Gidus Collingwood, it also has a lot of riboflavin, a B vitamin that helps our cells stay healthy, and minerals like calcium and potassium, which help build strong bones and keep our kidneys and hearts working, respectively.
Get satiated: Greek yogurt and fruit can be eaten for breakfast or as a snack, but it’s more adaptable than you might think. Greek yogurt can be used as a base for dips, added to soups, sauces, and smoothies, or both, according to Gidus Collingwood. Here is another food to Improve Digestibility and Boost Immunity
2. Fresh pickles
Fresh pickles, also known as pickled cucumbers, are an excellent source of probiotics, just like sauerkraut. In addition, one large pickle contains 31 milligrams of potassium and nearly 2 grams of fiber.
Gidus Collingwood advises choosing the fresh variety rather than the canned variety. Additionally, one large pickle contains approximately 1,600 milligrams of sodium, or half of your recommended daily intake.
Get satiated: You could eat just one salty piece at a time, but they also add a nice crunch to potato salads, tuna salads, and burgers. Alternately, you could try drinking the juice.)
3. Kombucha
The high probiotic content of this bubbly beverage is largely to blame for its cult following. Black tea and sugar are traditionally used to sweeten kombucha; After that, a SCOBY, a pancake-like jelly that sits on top of the tea to start the fermentation process, is added as the “starter bacteria.”
However, fermenting black tea is not necessary to improve health. Polyphenols and antioxidants like vitamin C and B2 are found naturally in tea leaves, according to research.
Get satiated: Kombucha can be made at home, but it’s probably better to buy it already made from a supermarket. Additionally, some harmful bacteria may be present in homemade kombucha.
4. Kimchi
Kimchi is made from cabbage, onions, red peppers, radishes, and Lactococcus and Streptococcus bacteria. It is also a good source of beta-carotene, an antioxidant found in sweet potatoes, vitamin C, and fiber (2.4 grams per cup serving), according to research.
Get satiated: Kimchi can be made and eaten as a side dish, as well as added to hot dogs, ramen noodles, and sandwiches are also great to improve digestibility and boost immunity.
5. Miso
According to Gidus Collingwood, soy is a complete protein—that is, it contains all nine of the essential amino acids that your body is unable to produce on its own—in contrast to the majority of vegetarian protein sources (like pea and hemp). Miso, which is fermented soybean paste, is another source of probiotics.
Additionally, miso contains approximately 634 milligrams of sodium and approximately 2 grams of protein per tablespoon.
Get satiated: Miso gives foods a salty, rich flavor. Soups, vegetable dishes, and even condiments can all benefit from the paste. Additionally, it is available in a variety of intensities and colors, including white, red, and something in between. White miso has a milder flavor, so if you haven’t tried it before, go for it.
6. Kefir
Kefir is loaded with probiotics; According to the National Institutes of Health (NIH), one cup of Lifeway’s lowfat kefir contains 12 strands of beneficial bacteria. These beneficial bacteria include Lactobacillus, a type of bacteria that is thought to prevent and treat diarrhea, and Bifidobacteria, which may help ease diarrhea and constipation.
Bonus: Kefir is lactose-free up to 99% of the time because it is fermented, meaning that the sugars are eaten up by active bacteria. According to Gidus Collingwood, kefir is frequently tolerated by individuals who cannot eat milk or yogurt.
With 316 milligrams of calcium per cup, it also contains 9 grams of protein, which is more than an entire egg provides.
Get satiated: According to Gidus Collingwood, you can consume this tart beverage on its own (just be prepared to pucker—in a good way), sweetened with fresh fruit, or added to a smoothie. www.gofitter.us