Which foods contain probiotics for the intestines – the 10 best sources

Probiotics are live cultures of bacteria that are beneficial to humans, as well as food products that contain them.

As it is known, &171;beneficial&187; bacteria inhabit the gastrointestinal tract, contributing to the digestion of food and inhibiting pathogenic and opportunistic microorganisms.

Eating disorders, alcohol abuse and smoking, prolonged use of antibiotics and immunosuppressive drugs, as well as various somatic diseases lead to a decrease in the number of beneficial bacteria in the intestine and subsequent dysbiosis.

As a result, the work of the intestine is disrupted, a large range of dyspeptic disorders develops, the frequency of infectious and inflammatory diseases increases, the immunity of the body as a whole decreases

To prevent violations, it is necessary to regularly use probiotics, which can be obtained not only from medicines, but also from food with probiotic activity.

Below we have reviewed a list of the 10 most popular foods that contain the most natural probiotics.

1. Yogurt

Yogurt is the best source of natural probiotics for human intestines. However, live bacteria are found only in those yogurts that have not been subjected to heat treatment (pasteurization). This must be taken into account when buying.

Yogurt is most rich in bifidobacteria and lactobacilli.

Australian Scientists the effect of yogurt on the course of dysbiosis accompanied by diarrhea, which developed after taking antibiotics, was studied. All participants showed a decrease in the severity and duration of deviations.

Scientific research emphasize that yogurt contributes to the normalization of metabolism in bone tissue, prevents the development of osteoporosis and fractures.

A major meta-analysis of Japanese works revealed that yogurt can also lower blood pressure levels in people suffering from hypertension and symptomatic hypertension. At the same time, systolic pressure drops more (by 10-15%).

Yoghurts can also be eaten by people with lactose intolerance. Living bacteria in their composition break down this carbohydrate.

People who want to lose weight are recommended to replace regular drinking yogurts with Greek ones.

Yogurt is the most popular and healthy probiotic product that should be consumed on a regular basis. He is not only Improves digestion and normalizes the intestinal microflora, but also helps to prevent a number of diseases from the musculoskeletal and cardiovascular systems.

2. Kefir

Kefir is another excellent source of natural probiotics, which has many beneficial properties with proven effectiveness.

Canadian scientists have identified that kefir intake has a beneficial effect on the course of infectious diseases of the gastrointestinal tract (traveler's diarrhea, necrotic enterocolitis).

The fermented milk product also has pronounced antibacterial activity, while the effect is most pronounced against pyogenic streptococcus.

Kefir recommended should be used by patients with chronic gastritis and peptic ulcer of the stomach and duodenum, as it inhibits the growth of helicobacter pylori (99% of gastritis is caused by this particular bacterium).

Proven that taking kefir leads to increase bone mineral density , it increases the hardness and elasticity of bone tissue. Kefir also increases calcium absorption at the cellular level, which is important not only for bones, but also for adequate contraction of muscle fibers and transmission of nerve signals.

Scientists from Brazil it is claimed that kefir increases the rate of wound healing by accelerating the reproduction of connective tissue.

Recent scientific research shows that kefir can prevent diseases from the cardiovascular system, oncological pathologies, as well as a number of disorders of the urinary tract and the nervous system.

Antitumor activity, according to foreign experts , due to stimulation of local immune system factors that inhibit the formation of carcinogenic compounds in the body. The effects have been demonstrated in several studies who have registered a decrease in the incidence of colon cancer and leukemia.

Canadian scientists have proven that kefir reduces breast cancer by 56%. The effect exceeds the effect of yogurt (it reduces the incidence of this disease by only 14%).

Kefir is an extremely healthy fermented milk drink. It contains a significant amount of probiotics that affect the entire body and prevent a wide range of life-threatening diseases.

3. Some types of cheeses

Individual varieties of cheeses, according to scientists , contain probiotics. These include: gouda, cheddar, mozzarella.

In addition, any cheese is an important source of protein, calcium, phosphorus, selenium and vitamin B12.

American studies show that cheese can reduce high blood pressure, as well as provide prevention of stroke and myocardial infarction.

Only some types of cheese have probiotic activity. The product has a positive effect on the health of the cardiovascular system and mineral metabolism.

4. Sauerkraut

Sauerkraut is a finely chopped vegetable that has been exposed to lactic acid bacteria.

In addition to its probiotic properties, it is an important source of vitamins (C, B, K), as well as macronutrients (iron, manganese, selenium and sodium).

According to scientists, due to the content of a number of antioxidant substances (lutein and xanthine), sauerkraut helps protect the eyes from bright light sources, improves visual acuity and reduces the concentration of free radicals in the body (that is, it provides protection against cancer and premature cell aging). A positive effect on patients with cataracts was also noted.

Thus, sauerkraut normalizes the work of the gastrointestinal tract and is extremely useful for the eyes.

5. Pickles

Pickles and other vegetables also have probiotics in their composition. At the same time, the bacterial flora is excellent survives in solutions with a high salt content.

Proven that pickled foods are low in calories and contain a huge number of stamps of beneficial lactobacilli ( L. plantarum , L. brevis , L. pentosus , L. casei , L. paracasei ).

In one of the major reviews it is described that pickled foods contribute to the normalization of the lipid profile (reduce total cholesterol and the content of lipoproteins with a high specific gravity).

It should be noted separately that products prepared with the addition of vinegar do not contain microorganisms, which means they cannot be called probiotics.

Pickles are one of the important sources of beneficial microflora. Before using as a medicinal product, it is necessary to make sure that there is no vinegar in the composition.

6. Kombucha Tea Mushroom

Kombucha is a generalized name for the product of the symbiotic interaction of a yeast fungus with bacteria. On the basis of the product, a sweet soft drink is made – Kombucha, which is widely popular in folk medicine.

Experiments on rats demonstrate that kombucha reduces the effects of a number of toxic substances on the liver by at least 70%.

Research has found that kombucha normalizes endocrine function pancreas , and also slows down the absorption of bile acids, which leads to inhibition of the synthesis of triacylglycerides and low-density lipoproteins. This circumstance makes it possible to use the drink in order to prevent atherosclerosis and fatal cardiovascular complications.

Data available about that kombucha protects the kidneys and can be used to lower blood glucose levels (symptomatic therapy of diabetes mellitus).

Thus, a kombucha-based drink is extremely good for the liver and kidneys, as well as for the endocrine and cardiovascular systems.

7. Kimchi

Kimchi is a dish of Korean cuisine, which is sauerkraut with the addition of a mixture of seasonings based on chili pepper, garlic, ginger, onion and salt.

Korean scientists have discovered many useful properties of this product. Kimchi prevents the development of tumors, helps to reduce body weight, prevents constipation and improves the work of the sphincters of the rectum.

The dish can also be used to normalize the lipid profile in patients with high cardiovascular risk, for Boost immunity and maintaining a healthy skin condition.

The product is rich in a variety of vitamins (B2, K) and iron.

Kimchi is a Korean spicy product with probiotic activity, which has a positive effect on almost all body systems.

8. Tempeh

Tempeh is a fermented product that is made from soybeans. It is an Indonesian national dish.

Fresh soybeans contain a lot of phytic acid, which impairs the absorption of important elements (iron, zinc). During fermentation, this acid is destroyed, which increases the nutritional value of soy products.

During the fermentation of beans, during the vital activity of bacteria, according to scientific data , a significant amount of vitamin B12 is also accumulated, which has a lot of advantages:

Acceleration of erythrocyte synthesis;
Regulation of cell division;
Normalization of general metabolism;
Maintaining the immune system ;
Improvement of neuromuscular impulse transmission;
Reduction of general fatigue and fatigue when performing heavy tasks.

Tempeh is an important source of vitamin B12 and protein, which is close to the animal in terms of amino acid content. The product is recommended for vegetarian cuisine.

9. Miso

Miso is a Japanese cuisine dish that is made by fermenting soybeans, rice or wheat with the help of mold mushrooms.

Miso is a valuable source of proteins and fiber, which is also a prebiotic (it provides beneficial bacteria in the intestinal lumen with nutrients and is practically not absorbed by the human body, learn more about the difference between prebiotics and probiotics here ).

The product also contains vitamin K, manganese and copper.

One of the Japanese studies noted that miso helps to reduce the incidence of breast cancer.

The dish is also appreciated among patients with a cardiological profile. Proven that eating soup reduces mortality from cardiovascular diseases, reduces the risk of myocardial infarction.

Miso is a popular Japanese dish that is rich in nutrients, and also has antitumor and cardioprotective activity.

10. Buttermilk

Buttermilk is a low-fat dairy product that is obtained after churning butter.

Buttermilk contains a minimum amount of fat and has a low nutritional value. It contains a lot of vitamins (B2, B12), as well as phosphorus and calcium.

French studies emphasize that the product has hepatoprotective properties, as well as Protects brain cells from damage.

Buttermilk also helps to increase the secretion of digestive juices (especially at the level of stomach ), therefore, is recommended for patients with gastritis with reduced secretory activity.

Buttermilk is a valuable probiotic fermented milk drink that has a positive effect on the functioning of the liver, digestive tube and brain cells .

Conclusion

Thus, the inclusion of probiotic products in the diet can bring significant benefits not only for the health of the digestive system, but also for the entire body. Against the background of taking it, there is a decrease in the risk of fatal cardiovascular complications, normalization of the immune, endocrine and urinary systems, and the condition of the skin and visual apparatus improves.