Good bacteria (probiotics) are available as a dietary supplement and in some of the foods that we eat. In this article, you can read more about which foods contain probiotics as well as how much good bacteria the food item actually contains.
Which foods contain probiotics?
Good bacteria are naturally found in the soil, which means that we used to find them on fresh fruits and vegetables. However, nowadays raw plant-based foods make up a relatively small part of our everyday diet. Add to this that the majority of our crops are sprayed. This means that the amount of natural bacteria in the foods we eat is reduced and don’t get as many good bacteria from our everyday diet as we used to.
Kimchi, sauerkraut, kombucha, tempeh and kefir are all examples of food products made through fermentation. Fermentation means that the lactic acid bacteria that are naturally found in raw food convert carbohydrates to lactate. This process lowers the pH value of the food, and creates a hostile environment for harmful bacteria. In their natural form, fermented foods therefore contain good, lactic acid bacteria. Unfortunately most fermented products available in stores today have been pasteurised though. This means that the products have been heated to kill bad bacteria which lengthens the products’ shelf life. It also kills the beneficial, living bacteria though. So if you buy fermented products in store, make sure they’re fresh and unpasteurised so you actually get the benefit of the good bacteria.
How many probiotics can we get from our food?
When eating fermented foods, it would be great to know how many bacteria it contains. But even if a fermented food item is unpasteurised, it’s hard to know exactly how many good bacteria it contains. If the lactic acid bacteria are added separately, then the amount added can be used as a guideline. However, since bacteria are living organisms that can both multiply and die, the actual bacterial content can shift up or down. The bacterial strains in the fermented product may also vary, and there is no guarantee that all the strains are actually probiotic strains.
Are all lactic acid bacterial strains probiotics?
No they’re not. For a bacterial strain to be classified as a probiotic, it must meet a variety of criteria. These include that the bacteria must be able to survive until they reach the large intestine. And once they’re in the large intestine they need to be able to establish themselves to grow and multiply.
Supplements such as probiotics and synbiotics can offer more control over which strains are included and in what quantities compared to fermented products. If you’re keen to get started with a supplement, have a look at our article here that will help you pick the right probiotic supplement for you.
Can fermented foods be used instead of probiotic supplements?
We’re not sure. As mentioned above, even if a fermented food is unpasteurised, we don’t know for sure that it contains the type of bacteria we need and in a sufficient quantity to offer a benefit. Still, there are generally no disadvantages to eating fermented foods. A few tablespoons of sauerkraut or kimchi each day can provide your gut health with an extra boost. Primarily of prebiotic fibre and digestive enzymes but also lactic acid bacteria.
A supplement for your gut health
Want more energy and less bloating? It might be time to take better care of your gut. To strengthen or restore the balance in your gut flora, it's important you feed your gut with a daily dose of pre- and probiotics. A healthy diet with lots of fruits and vegetables is usually sufficient. If you want an extra boost or make sure you get a daily dose of good bacteria, you can complement your diet with a supplement.
Why should you take Synbiotic15?
A daily dose of Synbiotic15 helps to boost your immune system, improve your digestion, prevent inflammation, strengthen your gut flora, improve your skin and take care of simple stomach problems. It's a powdered mix of 4 patented lactic acid bacteria and 4 grams of prebiotic fibres, which act as food for the good bacteria. Based on over 15 years of research, developed in Sweden and 100% natural.
Add it to your daily (morning) routine and stir it in water, mix it with your smoothie, or take it as is! Get started today. Buy Synbiotic15 now.