Probiotics: The Beneficial Bacteria for Your Body

The human body hosts a vast number of microscopic organisms known as beneficial bacteria or probiotics. These bacteria are natural allies for good health.

Primarily located in the digestive system, especially the intestines, probiotics protect the body from harmful microbes, improve digestion, strengthen the immune system, and even benefit mental health. Maintaining a healthy balance between beneficial and harmful bacteria is essential for a strong, healthy body. An imbalance can lead to digestive and immune problems.

Nutritionists and doctors recommend a diet rich in fermented and natural foods to support the growth of these beneficial bacteria, which in turn promotes overall health.

Foods That Feed Beneficial Gut Bacteria

According to nutrition specialist Abeer Abu Rajili, Diet of the Town Clinic:

1. Yogurt

• Yogurt is one of the most common sources of probiotics, especially types fermented with Lactobacillus and Bifidobacterium.

• Choose natural, unsweetened yogurt labeled “contains live and active cultures.”

2. Natural Pickles

• Fermented foods like sauerkraut and Korean kimchi are rich in beneficial bacteria and digestive enzymes.

• Prefer naturally fermented varieties in just water and salt, without pasteurization or additives.

3. Naturally Fermented Cheeses and Labneh

• Cheeses such as Gruyère, Gouda, Mozzarella, and traditional white cheese contain live bacteria.

• Homemade labneh is also a good probiotic source.

4. Kefir

• Fermented milk with a variety of bacteria and yeasts, more diverse than yogurt.

• Suitable for those with mild lactose intolerance.

5. Tempeh and Miso

• Fermented soy products rich in probiotics and plant protein.

• Tempeh is a protein source for vegetarians, while miso is commonly used in Japanese soups.

6. Kombucha Tea

• A fermented tea containing a mix of beneficial bacteria and yeasts.

• Choose low-sugar, naturally fermented kombucha.

7. Other Fermented Foods

• Naturally fermented dough and apple cider vinegar (unpasteurized) are also rich in probiotics.

8. Fiber-Rich Foods (Prebiotics)

• Beneficial bacteria need prebiotics, the fibers that feed them, such as:

  • Oats

  • Garlic

  • Onion

  • Asparagus

  • Leeks

  • Slightly unripe bananas

Health Benefits of Probiotics

1. Balancing Gut Bacteria

   • Probiotics help maintain a healthy balance between beneficial and harmful bacteria, especially after antibiotic use or digestive disturbances.

2. Improving Digestion

   • Aid in food digestion and nutrient absorption.

   • Reduce bloating, gas, constipation, and diarrhea caused by infections or medications.

3. Boosting Immunity

   • Strong beneficial bacteria enhance the immune system against viral and bacterial infections and reduce chronic inflammation.

4. Supporting Mental Health

   • Gut health directly affects the brain and mood.

   • Probiotics can help reduce stress, anxiety, and mild depression by regulating neurotransmitters like serotonin.

5. Promoting Heart Health

   • Some probiotics lower LDL cholesterol and improve HDL levels.

   • They may also slightly reduce blood pressure in some people.

6. Enhancing Vitamin and Mineral Absorption

   • Support production of Vitamin K, some B vitamins, and improve absorption of calcium, magnesium, and iron.

7. Weight Management

   • Balanced gut bacteria can help regulate appetite and metabolism, preventing obesity and weight gain.

Probiotic Supplements:

Nutritionist Abeer Abu Rajili suggests that if you suffer from persistent bloating, digestive issues, or mood disturbances, you may consider a one-month probiotic supplement course:

• Take one capsule daily with a large glass of water, about one hour before breakfast.