9 Probiotic Foods That Will Improve Gut Health Instantly

Plus instructional video on how to make Kefir

There is much more to probiotic foods than we had ever imagined.  It is no secret today, that if your gut health is out of balance your body will hand you the bill later.

If you have been dealing with all sorts of gastrointestinal issues ranging from bloating, constipation, belching, severe acid reflux-GERD to high blood pressure, eczema and even diabetes–there is a light at the end of the GI discomfort tunnel.

I had my share of acid reflux in the past, and it ain’t pretty… there is nothing more painful than having an issue and not knowing what to do [after taking the conventional medications route failed].  That is where natural probiotics come into place… But, before I tell you about the most effective 9 natural probiotic foods you should be eating right now for optimal digestion, and overall health lets quickly learn a thing or two about Probiotics– the good guys that help you thrive:

What Are Probiotics

Probiotics are microorganisms, usually bacteria found in the human gut, which are extremely beneficial for optimal digestive health. They’re also called “friendly” or “good” bacteria. They are ubiquitous and symbiotic throughout the gastrointestinal system, where they have an important and protective role.   Probiotics assist the body in maintaining a healthy digestion and a strong immune system by keeping detrimental bacteria in check 24-7.

Lactic acid bacteria and bifidobacteria constitute the major types of colon flora. Lactobacillus acidophilus has a long history of safe use in the dairy industry and exists naturally in the human gastrointestinal tract. Bifidobacteria are added to foods for probiotic purposes, providing protection against gastrointestinal infections and inflammatory bowel disease, antagonizing pathogens and conferring antiallergenic properties on the immune system.

The “Good” and “Bad” Bacteria

There are good bacteria and bad bacteria already present in your stomach and added through the food you eat every day.

Pro+ biotics is a portmanteau word made up of two Greek words which mean “Promoting Life”. Did you know that the bacteria in your stomach may make all the difference between good health and bad health?

Let us talk about some good bacteria – in fact, the Lactobacillus strain can be considered to be nature’s most potent friendly bacteria that promotes good health.

Naturally occurring probiotics which can include:

• Bifidobacterium
• Acidophilus
• LactobacillusLb. casei,
• Lb. paracasei or
• Lb. rhamnosus.

Now that you’ve learned a little bit about Probiotics.  Let’s move on to the top 9 probiotics for optimum gut health

1. Kefir

I can describe Kefir as a drinkable yogurt with tons of healthy bacteria. The Eastern European equivalent to yogurt is Kefir.  Kefir grains are added to unpasteurized milk or raw milk and allowed to ferment for 12-24 hours depending on the temperature of your home. (Learn how to make home-made yogurt here)

This makes a delicious probiotic-rich food with the consistency of liquid yogurt.  You can add Kefir to your smoothie for a boost of probiotics, make ice cream. Learn how to make Kefir  (find an easy recipe here from Donna Schwenk’s  from Cultured Food For Life- The Queen of probiotic foods), or add some cinnamon and honey for delicious and healthy probiotic rich snack.

[box title=”Where Did Probiotics Originally Come From? ” style=”noise” box_color=”#e9e9e9″ title_color=”#2d5d20″ radius=”12″]Born on May 16, 1845 in Ukraine, Elie Metchnikoff studied natural sciences at the University of Kharkoff and pioneered research in immunology leading to the discovery of intercellular digestion in a flatworm. In 1904, he became the deputy director at the Pasteur Institute laboratory in Paris from where he discovered the process of phagocytosis which demonstrated how specific white blood cells can break down harmful bacteria in the body. For this work, he was awarded the Nobel Prize for medicine in 1908. Although there is reference to sour milk or fermented cultures as far back as the Bible, Elie Metchnikoff is regarded as the grand father of modern probiotics. He made a landmark observation that the regular consumption of lactic acid bacteria in fermented dairy products, such as yogurt, was associated with enhanced health and longevity in Bulgarian peasant populations..[/box]

Want to learn how to make your own Kefir and other fermented foods? Here is a video by Donna Schwenk’s from Cultured Foods Life:

Fermented foods

The ancient Chinese and the Koreans also knew all about the true value of a properly regulated diet. That is why they made sure that plenty of fermented foods were included in every meal. Apart from the beneficial least, any fermentation process immediately gives rise to helpful bacteria, which aids in digestion and improves  health overall.
I have learned a so much from a couple of books and websites which I have mentioned.  However,  the easiest recipes that have worked for me every single time, are the ones from Donna Schwenk’s–  Cultured Food for Life: How to Make and Serve Delicious Probiotic Foods for Better Health and Wellness book. (g  (Get it here).

 2. Sauerkraut 

Sauerkraut is simply fermented cabbage. To make it, cabbage is either cut in small pieces or shredded, salted then left for fermentation in a mason jar or fermenting set by FARMcurious  for 4-6 weeks.  I like this particular set because it locks out the air and all the yeast and mold that come with it. Carbon dioxide escapes through the top of the airlock but nothing is allowed in. Perfect for those just starting out. I also love the German Style Fermentation Harvest Pot with Stone Weight, which holds 5-Liters. I got this when it was on sale ( and they had free shipping!   The salt, through osmosis, takes water out of the cabbage to create a brine that protects the kraut while it ferments.

Modern fermenting enthusiasts have started to use vinegar, yet the usual way to make Kraut is with salt and water. Three stages of microbial development produce lactic acid and enhance vitamin content while transforming the sugars in the cabbage. The Enzymes separate the cabbage into digestible molecules while the lactic acid kills undesirable organisms. The expression “lacto-ferment” originates from the lactic acid producing bacteria in each batch.

How did the ancient Visigoths manage to become such great warriors? That is because they had fermented cabbage in huge quantities. Sauerkraut is one of the most probiotic rich food available to you. The Oriental equivalent of Sauerkraut is Kimchi.

3. Kimchi 

Consider Kimchi if you want your sauerkraut pickled and spiced. Healthy, delicious Kimchi is always served as a side dish when you enjoy a  Korean meal.  According to health.com Kimchi (or kimchee) is loaded with vitamins A, B, and C, but its biggest benefit may be in its “healthy bacteria” called lactobacilli– which is also found in fermented foods like kimchi and yogurt.

This good bacteria helps with digestion, plus it seems to help stop and even prevent yeast infections, according to a recent study. And more good news: Some studies show fermented cabbage has compounds that may prevent the growth of cancer.

Did you know that Korean, Chinese and Japanese royalty were very particular about their food and they had specially trained herbalists and doctors preparing delicious food for them? Kimchi – so rich in vitamins, probiotics, iron, calcium, minerals and other nutrients – was known to the Koreans for millenniums.

4. Kombucha (Fermented Tea)

Kombucha is live raw drink produced by fermenting sweet tea- with helpful bacteria and yeasts. Chinese referred to it as the “Immortal Health Elixir, and it has been around for more than 2000 years. However, some historians believe Russians discovered it way before the Chinese.  This sweet tea is an excellent beverage rich in probiotics. Learn how to make Kombucha here.

It’s made by fermenting yeasts and bacteria with sweetened tea, resulting in a slightly carbonated, probiotic-rich beverage. Sugar and water and a starter Kombucha is added to your favorite tea solution and left to ferment for a week or so. Believe you me, once you start drinking Kombucha, you will lose your craving for fizzy carbonated mega sugary sodas.

Not convinced? Listen to this fantastic podcast by Sean from Underground Wellness featuring Dr. Perlmutter. Brain Maker: How Gut Microbes Heal Your Brain (Gut Bacteria, ADHD, & Autism)

Kombucha has been consumed for over 2000 years the world over. It has been extensively studied and applied for several medical uses in Russia, Germany, China and many other places. It is naturally carbonated and is purported to have a host of healing properties.

Here is a list of healing properties reported from drinking kombucha.

• *Probiotics – healthy bacteria
  *Alkalize the body – balances internal pH
  *Detoxify the liver – happy liver = happy mood
  *Increase metabolism – rev your internal engine
  *Improve digestion – keep your system moving
  *Rebuild connective tissue – helps with arthritis, gout, asthma, rheumatism
  *Cancer prevention
  *Alleviate constipation
  *Boost energy – helps with chronic fatigue
  *Reduce blood pressure
  *Relieve headaches & migraines
  *Reduce kidney stones
  *High in antioxidants – destroy free-radicals that cause cancer
  *High in polyphenols
  *Improve eyesight
  *Heal eczema – can be applied topically to soften the skin
  *Prevent artheriosclerosis
  *Speed healing of ulcers – kills h.pylori on contact
  *Help clear up candida & yeast infections
  *Aid healthy cell regeneration
  *Reduce gray hair
  *Lower glucose levels – prevents spiking from eating

List by Kombucha Kamp.

Please note that even though Kombucha is not a “Cure All” Elixir as people like to call it.  Yes, it has beneficial bacteria and yeasts but some people react differently to it.  Use caution when you start drinking Kombucha and if you are going to make it at home, make sure you follow the instructions to a T. I love Kombucha Kamp and Donna Schwenk’s from Cultured Foods for Life recipes and detailed instructions.  These amazing women have mastered the art of fermenting very well.  When in doubt- I seek Donna’s wisdom.

 5. Yogurt (Unpasteurized) 

Yogurt is a cultured or fermented milk product that is soured and thickened by adding specific lactic acid-producing cultures to milk. The basic cultures or probiotics used to make yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus. Additional probiotics are often added. Common ones are Lactobacillus acidophilus, Lactobacillus casei, and Bifidus, all of which may help to maintain the balance of bacteria needed to boost the immune system and promote a healthy digestive tract. [3]

Elie Metchinof the  grand father of modern probiotics linked the benefits of probiotics in yogurt and kefir to the ‘Bulgarian bacillus’ which was discovered by a 27-year old Bulgarian physician Stamen Grigorov.  He later demonstrated how healthy bacteria in yogurt helped digestion and improved the immune system. The scientific rationale for the health benefit of lactic acid bacteria was provided in his book “The prolongation of life” published in 1907. He asserted that some of the bacterial organisms present in the large intestine were a source of ‘toxicants’, toxic substances that contributed to illness and aging. He suggested that “The dependence of the intestinal microbes on the food makes it possible to adopt measures to modify the flora in our bodies and to replace the harmful microbes by useful microbes”

Yogurt is a healthy addition to the diet because it contains calcium, protein, and active cultures,” said Lori Rosenthal, MS, RD, CDN, a registered dietitian in the department of surgery at the Montefiore Medical Center in New York. “But it’s not a major cure-all for GI disorders because it just doesn’t have enough cultures to fight serious problems. [3]

I like to use raw organic milk or low pasteurized organic milk to make yogurt.  If you are interested in making your own yogurt– like I did– click here to get the recipe and instructions.

 

6. Cheese 

Cheeses are excellent carriers of probiotics — their low acidity and high fat preserve and nurture the microorganisms while they move through the digestive system. Cheeses that contain probiotics are either aged or made from raw, unpasteurized milk.  [1] (Learn how to make amazing homemade probiotic cream cheese go here)

Though probiotics are undoubtedly essential for optimal digestion, not all probiotics can survive the journey through your stomach and finally to the intestines. Recent studies suggest certain strains of probiotics in fermented soft cheeses, like Gouda, are resilient enough make it. Cheese also may work as a carrier for probiotics, that might increase the body’s level of immunity.

7.  Chocolate

Bacteria and chocolate: a successful combination for probiotic delivery.
Yes, you read that right– dark chocolate also has probiotics in it. Here is the scoop:

In a recent study published by ncbi, a sequential in vitro setup was used to evaluate the protection of the probiotics during passage through the stomach and small intestine, when embedded in dark and milk chocolate or liquid milk. Both chocolates offered superior protection (91% and 80% survival in milk chocolate for L. helveticus and B. longum, respectively compared to 20% and 31% found in milk).

To simulate long-term administration, the Simulator of the Human Intestinal Microbial Ecosystem (SHIME) was used.  Plate counts, Denaturing Gradient Gel Electrophoresis and quantitative PCR showed that the two probiotics successfully reached the simulated colon compartments. This led to an increase in lactobacilli and bifidobacteria counts and the appearance of additional species in the fingerprints. These data indicate that the coating of the probiotics in chocolate is an excellent solution to protect them from environmental stress conditions and for optimal delivery.

Here is an excerpt from a recent study by the University of Louisiana :

Scientists studied the effects of dark chocolate on stomach bacteria and found that the stomach’s “good” bacteria was responsible for releasing cocoa’s beneficial compounds into the body.

“The good microbes, such as Bifidobacterium and lactic acid bacteria, feast on chocolate,” said researcher Maria Moore. “When you eat dark chocolate, they grow and ferment it, producing compounds that are anti-inflammatory.”

These anti-inflammatory compounds decrease cardiovascular tissue inflammation, which reduces the risk of stroke [5]

Who would have thought? There is no reason to feel guilty when it comes to enjoying chocolate. As usual moderation is key. I recommend cacao derived dark chocolate with at least 75% cacao.

8. Miso Soup

I am going to Japan for some delicious authentic homemade  miso soup to get rid of my tummy problems.  It is a medicine which has been used through the millenniums to regulate your natural, healthy system. Miso soup is made from fermented soybeans and barley or rice malt, used in Japanese cooking. {I recommend non-gmo organic fermented soybeans if you like soy}.   It is supposed to be a good antitoxin too, as well as being a good neutralizer of the harmful effects of the environment on your heart, mind, and body.

9. Butter Milk

One of the major health advantages associated with buttermilk is its calcium content. You need 1,000 milligrams of calcium daily, and each cup of low-fat buttermilk brings you 284 milligrams, or 28 percent, closer to this goal. That’s just slightly less than regular low-fat 1 percent milk, which contains 305 milligrams per cup. Getting enough calcium in your diet helps slow bone loss as you age, helps support new bone growth and staves off osteoporosis.

Buttermilk’s calcium content offers other benefits as well, including support for cell communication and muscle contraction. In fact, yogis spoke of buttermilk as the food of the gods. Ayurveda recommends buttermilk as one of the healing foods given to people who suffer from stomach problems. The reason why yogurt and buttermilk are great for your stomach is that they are full of good bacteria– when no pasteurization is involved.   Your stomach is going to appreciate and praise your good sense.

Finally here is a great excerpt about the good microorganisms.

Historical Development of Probiotics.

The Department of Microbiology & Immunology, University of Western Ontario scientific research talks about astounding evidence regarding the benefits of Probitioics- especially when individuals developed diarrhea. Here is an excerpt.

At the time of Metchnikoff’s scientific demonstration of lactic acid bacteria benefits, Henry Tissier, a French paediatrician, working independently observed that children with diarrhea had in their stools a low number of bacteria characterized by a peculiar, Y shaped morphology. These “bifid” bacteria were, on the contrary, abundant in healthy children . He suggested that these bacteria could be administered to patients with diarrhea to help restore a healthy gut flora.

The pre and post-world war discovery of antibiotics may have triggered abandoning Metchnikoff’s concept, as apart from the launch of Yakult in Japan in the 1930s, and ongoing studies in the Soviet Union, there is little evidence to indicate that Metchnikoff’s concept was taken seriously, at least from a commercial standpoint. Indeed, between 1908 and 1964, little or nothing was heard of microbial therapy in Western countries.
In 1965, the term ‘probiotics’ was first used by Lilly and Stillwell [3] in a different context to represent ‘substances secreted by one organism which stimulate the growth of another’.

After nine years, Parker described probiotics as “organisms and substances which contribute to intestinal microbial balance”.Fifteen years later, Fuller [5] proposed that probiotics were ‘live microbial supplements which beneficially affects the host animal by improving its microbial balance. This was followed by Salminen et al., [6] who defined probiotics as ‘foods containing live bacteria which are beneficial to health’.

You may read the full article here. 

Question:  Do you feel natural probiotic foods make a difference in your health?  Do you eat probiotic foods on a regular basis? What are your favorite ones?

References
http://www.thecandidadiet.com/the-history-of-probiotics/

http://www.kombuchakamp.com/benefits

http://www.culturedfoodlife.com/recipe/kombucha/

http://www.ncbi.nlm.nih.gov/pubmed/20452073

http://www.livestrong.com/article/376811-what-raw-cheese-has-probiotics/ [1]

http://www.livestrong.com/article/447392-why-is-buttermilk-good-for-you/

http://www.everydayhealth.com/digestive-health/knowgurt-a-guide-to-probiotics-and-yogurt.aspx

http://www.foxnews.com/health/2014/03/19/dark-chocolates-benefits-released-by-good-gut-bacteria/

Canadian Research and Development Centre for Probiotics, Lawson Health Research [2]
Institute, 268 Grosvenor Street, London, Ontario, N6A 4V2, Canada. 2
Department of Microbiology & Immunology, University of Western Ontario, Canada. 3
Department of Surgery, University of Western Ontario, Canada