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Is your gut giving you signs that something is off? It might be time for you to take probiotics! These are live bacteria that facilitate the digestion of food in your body and also enhance the immune system. Yoghurt's a probiotic powerhouse. Bananas are of prebiotic nature, for they provide fibre to the good bacteria in the intestines.
Good news! The more such foods with probiotic and prebiotic ingredients you consume, the better your gut will feel - and what is good for the gut is good for your general health. If you’re interested in knowing the best prebiotics and probiotics that should be taken on a daily basis, read on.
Synopsis
Know More About Probiotics
The different types of probiotics have different unique benefits. For example, Bifidobacterium is a common probiotic bacteria that helps break down complex carbs. Lactobacillus is often found in fermented dairy products. It can aid digestion by breaking down lactose and may also contribute to overall gut health. Research suggests probiotics might have many other benefits, such as strengthening your immune system.
What Are the Signs of Unhealthy Gut?
You may probably encounter particular symptoms if your diet lacks sufficient prebiotics and probiotics. These common symptoms include:
- If you are facing GI issues
- Develop bacterial, yeast, or other vaginal infections.
- If you are dealing with psoriasis or eczema.
- Feeling exhausted or devoid of energy throughout the day
- Have a weakened immune system
Top 10 Best Natural Sources of Prebiotics and Probiotics
In addition to the use of probiotic supplements, some dietary changes can also improve your gut health. Many foods naturally contain probiotics, and including them in our diet can help decrease the frequency of your visits to a doctor. The top ten prebiotic foods list containing natural prebiotics and probiotics include:
|
Food |
Probiotic/Prebiotic |
Specific Strains |
Benefits |
|
Kefir |
Probiotic |
Multiple strains of yeast and beneficial bacteria |
May aid digestion, support the immune system, balance gut flora |
|
Idli & Dosa |
Probiotic |
Lactobacillus |
May aid digestion, improve lactose tolerance |
|
Curd (Homemade) |
Probiotic |
Lactobacillus (amount varies) |
May aid digestion, improve lactose tolerance |
|
Pickles (Fermented) |
Probiotic |
May contain various strains depending on the pickling process |
May aid digestion and improve gut health (varies depending on the pickling process) |
|
Whole Wheat Sourdough Bread |
Probiotic |
May contain Lactobacillus strains (not guaranteed in all sourdough) |
May aid digestion and improve gut health (may not be present in all sourdough breads) |
|
Beetroot |
Prebiotic |
N/A |
Promotes growth of good gut bacteria |
|
Green Peas |
Prebiotic |
N/A |
Promotes growth of good gut bacteria |
|
Apples |
Prebiotic |
N/A |
Promotes gut health by feeding good bacteria |
|
Buttermilk (Traditional) |
Probiotic (Uncertain) |
May contain Lactobacillus strains |
May aid digestion and improve gut health (uncertain due to pasteurization) |
|
Paneer |
Not a source |
N/A |
May contain minimal gut health benefits |
We can maintain a balanced gut microbiota by regularly eating meals high in healthy bacteria or taking probiotic supplements. Food for gut health has numerous advantages, including better digestion, stronger heart and brain health, and many more. Simply put, it has an impact on our general well-being.
FAQ's
Prebiotics are fibre sources. They serve as food for the microorganisms in your gut, thus encouraging healthy bacterial development.
The microbiome is diverse and influenced by a range of factors, including genetics, nutrition, stress, etc.
Try these foods to get Lactobacillus:
- Yoghurt
- Kefir
- Sourdough bread
- Kimchi
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