Despite the long list of health benefits that probiotic foods offer, many people are still unaware of how essential they are. Read on to know more about this underrated element that’s missing from most of our diets- and why that’s a huge mistake.
Probiotics are live bacteria that can be taken as supplements or in fermented foods. A growing number of studies link the balance or imbalance of bacteria in your digestive system to overall health. Probiotics have been linked to a variety of health benefits, including promoting a healthy balance of gut bacteria. These include weight loss, digestive health, immunological function, and other advantages.
1. Balanced gut
Since probiotics are ‘good bacteria’, they create a healthy balance in our gut. An imbalance means there are too many bad bacteria and not enough good bacteria. It can occur as a result of disease, antibiotics, a bad diet, and other factors.
Consequences may include digestive problems, allergies, mental health troubles, obesity, and other disorders.
2. Weight Loss
Probiotics aid in weight loss as they stop dietary fat from being absorbed in the intestine. Instead of being stored in the body, the fat is expelled through faeces. Probiotics may also assist you in feeling fuller for longer periods of time, burning more calories and storing less fat. Increased levels of certain hormones, such as GLP-1, are part of the reason for this.
Source- https://pubmed.ncbi.nlm.nih.gov/23836895/
Some probiotics may also assist with weight loss more directly. Dieting women who took Lactobacillus rhamnosus (can be found in kefir and yoghurt) for three months lost 50% more weight than dieting women who didn’t take a probiotic.
Source- https://pubmed.ncbi.nlm.nih.gov/24299712/
3. A Healthy Heart
By decreasing LDL (“bad”) cholesterol and blood pressure, probiotics may help keep your heart healthy. By breaking down bile in the intestines, certain lactic acid-producing bacteria may lower cholesterol.
According to multiple studies, eating probiotic yoghurt for 2–8 weeks lowered total cholesterol by 4% and LDL cholesterol by 5%.
Source- https://pubmed.ncbi.nlm.nih.gov/11114681/
Probiotic supplements also moderately improve blood pressure, according to some studies.
Source- https://pubmed.ncbi.nlm.nih.gov/25047574/
4. Boost Immunity
Probiotics may aid in the strengthening of your immune system and the inhibition of the growth of dangerous gut bacteria.
Additionally, several probiotics have been proven to boost the body’s natural antibody production. Immune cells such as IgA-producing cells, T lymphocytes, and natural killer cells may be boosted as well.
Source- https://pubmed.ncbi.nlm.nih.gov/14557292/
Lactobacillus crispatus, a probiotic, has also been proven to cut the risk of urinary tract infections (UTIs) in women by half.
Source – https://pubmed.ncbi.nlm.nih.gov/21498386/
Now that it’s clear that probiotics are a non-negotiable part of a healthy diet, let’s look at some of the best sources of probiotics for a balanced and healthy diet-
-Olives
-Pickles
- Paneer
-Kefir (no added sugar)
- Green Peas
- Kombucha (watch sugar)
- Kimchi
- Idli
-Sauerkraut
- Apple
-Yogurt (no added sugar)
The next time you are planning your diet, don’t forget to include these healthy sources of probiotics! You will feel the improvement in your health very soon. Your health is the best thing you can invest in, so start today!
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