Top 5 Probiotic Foods: Healthy Gut Shopping List: Thomas DeLauer

Top 5 Probiotic Foods: Healthy Gut Shopping List: Thomas DeLauer

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Top 5 Probiotic Foods: Healthy Gut Shopping List: Thomas DeLauer

Probiotic foods are defined by the World Health Organization as “live microorganisms which when administered in adequate amounts confer a health benefit to the host.”

Fermentation is an ancient process for preserving foods – while less common due to canning and refrigeration, still remains common worldwide

Fermentation alters the chemical structure of foods and produces foods rich in probiotics

Takes carbs and converts them to organic acids or alcohols and carbon dioxide

Often, but not always, includes the addition of yeast or bacteria

The glucose in the foods is used as foods for the yeast and bacteria, leading to healthy microorganisms that can build up our gut microbiome

Over the last decade the importance of the gut microbiome has come to our attention, as have the foods that encourage healthy bacteria in our digestive tracts

The different microorganisms serve different functions that we are slowly coming to understand

Some will form colonies in our digestive tracts that remain for long periods of time, while others will go quickly, but can still benefit us healthwise

Benefits of probiotic foods include:
-Digestive support – helps with leaky gut, IBS, Crohn’s disease.
-Improves bioavailability of some nutrients
-Mental health benefits
-Cancer benefits
-Hormonal balancing
-Healthy weight maintenance
-Inflammation control

Yogurt

Type of bacteria most prevalent: Lactobacillus bulgaricus and Streptococcus salivarius subsp. thermophilus

One of the most popular probiotic foods

Yogurt is made from milk fermented by Lactobacillus delbrueckii subsp. Bulgaricus and Streptococcus thermophilus

Not all yogurt is equal in benefits. Be sure if you purchase yogurt that it comes from organic, grass-fed animals.
● Best if from goat’s, sheep’s, or A2 cow’s milk

Fermentation of yogurt:
● Increases folic acid levels
● Increases niacin and riboflavin levels

Benefits include:
● Improve lactose digestion for those suffering lactose-intolerance
● Stimulate gut immune system
● Therapeutic effect for those with hepatic encephalopathy, a liver disease
● Antimutagenic activities – Helps course correct things that cause mutation of cells (radiation, etc)

Kimchi

Type of bacteria most prevalent: Lactobacillus plantarum,
Traditional Korean fermented food using lactic acid bacteria and cabbage with additional vegetables and spices, such as ginger, garlic, and red pepper powder

– All the benefits of sauerkraut with the added antioxidant effects of spices.

Kimchi:
● Found to prevent the growth of Helicobacter pylori
● Antimicrobial ability
● Anti-aging effect through its effect on free radicals and oxidative damage

Dark Chocolate

Cocoa has been found to affect the same conditions as other foods that impact the gut microbiota, leading to the idea that cocoa likely alters the gut microbiome similarly to how probiotic foods do

Cocoa is a prebiotic food that is rich in polyphenols known as flavonoids (powerful plant pigments that serve as antioxidants)

References

1. Regular consumption of sauerkraut and its effect on human health: a bibliometric analysis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4268643/

2. Fermented fruits and vegetables of Asia: a potential source of probiotics
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4058509/

3. Traditionally produced sauerkraut as source of autochthonous functional starter cultures
https://www.ncbi.nlm.nih.gov/pubmed/24797236

4. Bacteriophage ecology in commercial sauerkraut fermentations
https://www.ncbi.nlm.nih.gov/pubmed/12788716

5. Probiotics and their fermented food products are beneficial for health
http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2672.2006.02963.x/full

6. Alteration of intestinal microflora is associated with reduction in abdominal bloating and pain in patients with irritable bowel syndrome
https://www.ncbi.nlm.nih.gov/pubmed/10811333

7. Survival of yogurt bacteria in the human gut
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1489325/

8. Soy, isoflavones, and breast cancer risk in Japan
https://www.ncbi.nlm.nih.gov/pubmed/12813174

9. Beneficial biological effects of miso with reference to radiation injury, cancer and hypertension
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3695331/

10. Functional properties of microorganisms found in fermented foods
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4844621/#B24

11. Fermented foods, microbiota, and mental health: ancient practice meets nutritional psychiatry
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3904694/

12. Health benefits of kimchi (korean fermented vegetables) as a probiotic food
https://www.ncbi.nlm.nih.gov/pubmed/24456350

13. Chocolate, gut microbiota, and human health
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3566565/

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