Probiotics: The Good Bacteria for Your Health

Probiotics are live microorganisms that offer health benefits when consumed. These beneficial bacteria provide many advantages for your body and brain. They may improve digestive health, reduce depression, support heart health, and boost immunity. Some studies even suggest they enhance skin freshness.

Taking probiotics as supplements is common, but you can also get them from fermented foods.

Probiotics, also called “good bacteria” or “beneficial bacteria,” have many benefits and ways to consume them, according to nutrition specialist Florence Foucault. Here’s what you need to know about probiotics and probiotic-rich foods:

What Are Beneficial Bacteria?

Probiotics are bacteria or yeasts (like Lactobacillus, Bifidobacterium, Streptococcus, etc.) naturally found in the body. These microorganisms participate in various functions such as digestion and immunity. Some can be taken as dietary supplements. The most common include brewer’s yeast and lactic acid bacteria found in yogurt, according to sante.journaldesfemmes.

The gut is the main habitat of these microbes in the human body, containing both good and bad bacteria. Gut health depends on the balance between these two. When bad bacteria become excessive, they cause health issues like frequent infections, poor digestion, and allergies. Consuming probiotics helps restore this balance.

Health Benefits of Good Bacteria

The benefits of probiotics include:

• Enhancing digestion

• Regulating bowel movements

• Reducing frequency of diarrhea

• Assisting in weight loss

• Improving irritable bowel syndrome (IBS) symptoms

• Strengthening the immune system and helping fight infections

• Supporting synthesis of vitamins B and K

• Preventing recurring female yeast infections

• Combating Helicobacter pylori infections, bacteria responsible for stomach ulcers. Taking probiotics alongside antibiotics can help reduce side effects like diarrhea.

• Playing a positive role in some neurological and psychological conditions such as anxiety, depression, and bipolar disorder

Side Effects

At the start of probiotic use, some people may experience mild digestive discomfort such as bloating and gas. It’s recommended to begin with small doses and gradually increase them.

Can Probiotics Be Taken Continuously?

Probiotics can be taken as supplements for one month at a time and repeated several times a year if needed. Nutrition specialist Florence Foucault advises maintaining a varied diet that provides both probiotics and prebiotics—the latter being substances that nourish probiotics and support their growth.

4 Foods Rich in Beneficial Bacteria

According to Healthline, here are four probiotic-rich foods:

1. Yogurt

Yogurt is one of the best probiotic sources, made by fermenting milk with probiotics, especially lactic acid bacteria and bifidobacteria.

Its benefits include improving bone, heart, and digestive health; reducing the risk of diabetes, breast and colon cancer; and helping with weight control.

Note: Not all yogurts contain live probiotics, especially processed types, so choose those labeled as containing live or active cultures.

2. Kimchi

Kimchi is a spicy Korean fermented side dish, usually made from cabbage but sometimes other vegetables.

It contains Lactobacillus kimchii and other lactic acid bacteria beneficial for digestive health.

Kimchi also provides vitamins and minerals like vitamin K, riboflavin (B2), and iron.

3. Pickles

Pickles are cucumbers preserved in a saltwater solution that ferments naturally through lactic acid bacteria, giving them a sour taste.

Pickles are an important source of probiotics that may improve digestion. They are low in calories and a good source of vitamin K, essential for blood clotting.

Be cautious, as pickles can be high in sodium. Also, pickles made with vinegar do not contain live probiotics.

4. Certain Cheeses

While most cheeses are fermented, not all contain probiotics. Look for labels stating “live” or “active” bacteria.

Semi-hard cheeses like cheddar, mozzarella, gouda, and cottage cheese tend to have higher probiotic levels.

Cheese is nutrient-rich, providing excellent protein, calcium, potassium, phosphorus, iodine, and zinc.