According to research, our intestinal health is important to our overall well-being. The intestine is our gastrointestinal tract, which consists of a number of microbes that ensure optimal functioning of our body and brain. Intestinal microbes determine how we accumulate fat, how our body balances blood glucose levels, and how we react to certain hormones that determine whether you feel hungry or satiated.
The researchers also found that the nervous system in our intestines is called our “second brain” and is associated with the brain in our head. It also plays a role in combating certain diseases and in maintaining mental health.
Probiotics are live bacteria and yeast. These live bacteria are good for the digestive system. These are not microbes that cause diseases. Our body contains bacteria, both good and bad. Probiotics are “good” bacteria that help maintain intestinal health. There are several probiotic products available in India.
Prebiotics are found in certain fruits, vegetables and whole grains, fermented foods, as well as supplements. The most important source of prebiotic is fiber.
Here is a list of the top 10 probiotic products that support the health of our intestines
one]Pickles: uniquely sour vegetables
Salted cucumbers made from vegetables, such as cucumbers, contain large amounts of antioxidants, beneficial bacteria and probiotics. However, not all pickled foods are fermented or contain good bacteria.
It is recommended to buy pickles of fresh varieties, which are sold in stores, and not those that are sold in bottles for long-term storage. Fresh varieties have a higher nutrient content in them.
Broccoli and other cruciferous vegetables are on the list of probiotic foods in India because they are rich in fiber. Therefore, it is recommended to regularly include in your diet vegetables from cabbage, such as cauliflower, cabbage, Brussels sprouts and cabbage. You can eat vegetables in various forms, such as fried, fried, stewed or uncooked with salads.
Asparagus is rich in prebiotics – green, tasty and healthy stems. This is because asparagus is rich in inulin. It can help increase bowel regularity and reduce bloating.
You can have steamed asparagus, fried, fried or raw in salads. You can also add lightly steamed and sliced asparagus to quinoa or brown rice and have it as a full meal.
Radish is very good food for intestinal health. It is rich in fiber and contains a special compound called RsPHGPx, which helps cleanse the stomach and liver due to its detoxifying properties.
You can eat radish in several ways, such as soups, chutneys, stuffed parathas, curries, dried vegetables, as well as adding them to salads and raits.
It is rightly called the "powerful" seed, because it contains a very large amount of antioxidant, called lignan. Lignans contain the greatest amount of anti-cancer properties among all other products used for human consumption.
Flaxseed contains soluble fiber. These fibers greatly improve digestion. You can add ground flaxseed to your smoothies or salads. However, you should choose freshly ground flaxseed, because flax seeds are difficult to digest.
Bananas are rich in potassium and magnesium. Due to its rich content of potassium and magnesium, it helps against inflammation.
According to research, bananas help reduce bloating. It can also support weight loss, because it easily gives a feeling of fullness and, therefore, controls our appetite. Bananas are one of the most affordable probiotic foods in India. This is a good option to eat it as an afternoon snack instead of eating unhealthy junk food.
Like bananas, you can eat apples as a snack, and this is an easily available probiotic meal. Stewed apples are especially beneficial for your microbiome because they have healing properties for the intestines.
Garlic, used to add flavors to food, is extremely beneficial to the intestines.
Kimchi is sauerkraut. It is made using several different spices and ingredients. Common ingredients include salt, chili powder, onion, garlic and ginger.
Sometimes it is made on the basis of fish stocks, but it is easy to find on a plant basis, it is more common and available in stores.
This is the most common and popular probiotic food. The yogurt is made from the milk of animals that eat grass that has not been pasteurized.
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For best results, make sure you get yogurts with the following features:
- It is made from goat or sheep milk.
- Animals feed on grass
- Organic Milk
Questions and answers
Q. What is the difference between probiotic and prebiotic?
Probiotics are living, beneficial bacteria that are naturally created during the fermentation process in certain foods, such as yogurt, kimchi, broccoli, etc. Probiotic supplements are available in the form of tablets. It is also contained as an additional ingredient in products such as yogurt and health drinks.
Prebiotics are the part of some products that are not digestible. Some of these products are onions, garlic, Jerusalem artichoke, bananas, the peel of some fruits, such as apples, chicory root, beans and many others.
The fiber in food enters the small intestine in undigested form when consumed. Fermented when it reaches the large intestine. The fermentation process feeds colonies of beneficial bacteria (including probiotic bacteria).
This leads to an increase in the number of desirable bacteria in our intestines. Desirable bacteria promote good health and reduce health risks.
Although similar sounds, probiotics and prebiotics play different roles in the digestive system (or intestines), and they should not be confused to be the same.
Q. Is it recommended to take a probiotic and a prebiotic at the same time?
Prebiotics and probiotics should be taken regularly. In fact, both can be taken at the same time daily.
Q, Do probiotics help with constipation?
A number of studies have found that probiotics can reduce constipation in both adults and children.
Those who took probiotics also experienced less belching, fullness of the abdomen and bloating. The main probiotics that improve constipation are B. longum and S. cerevisiae.
The combination of probiotics is also effective. Probiotics that combine include B. animals, L. reuteri, acidophilus, L. Plantarum, L. rhamnosus, etc.
To summarize, here are some of the foods high on the list of probiotics:
- Fiber – this includes whole grains, beans and various types of legumes, whole fruits and vegetables.
- Fermented foods – kimchi, pickles, yogurt
- Coarse crusts: Jerusalem artichoke, flaxseed, etc.
- Flavoring additives: garlic, gum arabic and others